Nohonga Kati-pupuhi Concentration Curl

• Kōaro Tinana: Meaheitangaora, Ngaata-poka Ure
• Taputapu: Purutai.
• Kōaro Mīhini: Brachialis
• Kōaro Tuarua: Biceps Brachii, Brachioradialis

Whakataki ki te Nohonga Kati-pupuhi Concentration Curl

Ko te Seated Close-grip Concentration Curl he mahi whakapakari kaha e aro ana ki te wehe i nga biceps kia piki ake te whakamaramatanga me te tipu. He pai tenei mahi mo nga tangata takitahi i nga taumata whakapakari tinana katoa, ina koa ko te hunga e whai ana ki te whakanui ake i te kaha o te tinana o runga me te whakapai ake i te oro uaua. Ko te whakauru i nga Kuri Whakanoho Kati-Kati ki roto i nga mahi whakangungu ka pai ake te ahua o te ringa me te kaha mahi, ka ngawari ake nga mahi o ia ra, ko te hiki, te kume ranei.

Whakarite i te: He Whakateretere-Whakamārama Nohonga Kati-pupuhi Concentration Curl

• Kia mau ki tetahi ringa ka piko ki mua, ka tuu te tuara o to ringa o runga ki te taha o roto o to huha.
• Kia tika to tuara me to tuke ki roto, ata whiria te dumbbell ki runga ki to pakihiwi, me neke noa to ringa.
• Kia mau ki te tuunga mo te tuarua ki runga, me te pehi i to uaua bicep, katahi ka whakahekehia te dumbbell ki te tuunga timatanga.
• Whakahokia te mahi mo te maha o nga tukurua e hiahiatia ana, ka huri i nga ringa.

Nga Tohu mō te Whakaputa Nohonga Kati-pupuhi Concentration Curl

• Te Mau Tika: Purihia te dumbbell ki to ringa matau, me to ringa e anga whakarunga ana. Me u to puri engari kaua e tino piri. Kaua e kapohia te dumbbell na te mea ka ngaro te mana me te whara.
• Turanga Tuke: Whakanohia to tuke matau ki roto o to huha matau, ki runga ake i te turi. Ka whakarato tenei i te tautoko e tika ana me te wehe i te uaua bicep. A ape i te tuku i to tuke kia paheke, i te neke haere ranei i te wa e mahi ana koe i te mea ka whakaitihia te whai huatanga, ka raru ai, ka whara ranei.
• Te Nekehanga Mana: Hikihia te dumbbell ki to pakihiwi ma te puhoi me te mana whakahaere, katahi ka whakaheke ki raro. A ape i te korikori, te tere tere ranei na te mea ka raru te uaua, ka wikitoria

Nohonga Kati-pupuhi Concentration Curl He Pātai Ā Tene

Ka taea e ngā tāngata kapihi te Nohonga Kati-pupuhi Concentration Curl?

Ae, ka taea e te hunga hou te mahi i te whakakorikori Kuri Whakakotahitanga Kati Kati. Heoi, he mea nui ki te tiimata me te taumaha ngawari kia pai ai te ahua me te aukati i te whara. Pērā ki ngā mahi hou, he pai pea te whai i te kaiwhakangungu whaiaro, i te tangata kaikawe whakangungu ranei e whakaatu ana i te tikanga tika i te tuatahi. Me mahara tonu ki te whakamahana i mua i te tiimata i nga mahi korikori tinana.

He aha ngā rerekētanga māori o te Nohonga Kati-pupuhi Concentration Curl?

• Ko te Incline Bench Close-grip Concentration Curl tetahi atu momo rerekee ka noho koe ki runga i te taupae tapapa, ka taea te whakanui ake i te awhe o te nekehanga me te whai i nga waahanga rereke o to biceps.
• Ko te Kaikauwhau Close-grip Concentration Curl ko te whakamahi i te tauera kaikauwhau, ka taea te tautoko taapiri me te wehe i nga biceps kia pai ake.
• Ko te Hammer Close-grip Concentration Curl he rereketanga e mau ana i te dumbbell ki te tuunga poutū (penei i te hama), ka taea te aro ki te uaua brachialis me te brachioradialis (he uaua o te ringa).
• Ko te Supine Close-grip Concentration Curl tetahi atu momo rerekee ka takoto koe ki runga i to tuara i runga i te tauera papatahi, ka taea te whakarereke i te koki o te mahi me te aro ki o biceps mai i tetahi tirohanga rereke.

He aha ngā mahi whakapaipai mō te Nohonga Kati-pupuhi Concentration Curl?

• Hammer Curls: Ko nga riiri hama ano e aro ana ki nga biceps me te brachialis, he uaua o te ringa o runga, e whakakii ana i te Kuri Whakakotahitanga Kati Kati ma te mahi i enei uaua ki tetahi tuunga kapo ke, ka taea te whakawhanaketanga uaua ake.
• Tricep Dips: Ahakoa ko tenei korikori e aro nui ana ki nga triceps, ka whakakiia e ia te Curl Concentration Curl Seated Close-grip Concentration Curl i te mea e whakatairanga ana i te whakawhanaketanga o te ringa taurite me te kaha, he mea nui ka taea e nga triceps kaha te awhina ki te whakapai ake i nga mahi bicep ma te whakapumau me te tautoko.