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Atakhala Curl

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Inhloko yeziNdawoMakunyu, Mikenga Mimo.
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Ukuxhumana kwe Atakhala Curl

The Seated Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana ma biceps ndikupereka phindu lachiwiri kumapazi ndi mapewa. Zochita izi ndi zabwino kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka apamwamba, chifukwa zitha kusinthidwa mosavuta kuti zigwirizane ndi mphamvu ndi kupirira. Anthu angafune kuphatikizira ma Seated Curls muzochita zawo kuti alimbikitse mphamvu zakumtunda, kuwongolera kamvekedwe ka minofu, ndikuwonjezera matanthauzidwe a mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Curl

  • Sungani msana wanu mowongoka ndipo manja anu akuyang'ana kutsogolo, awa ndiye malo anu oyambira.
  • Pamene manja anu akumtunda asasunthike, pindani zolemerazo pamene mukugwira ma biceps pamene mukupuma, mikono yokhayo iyenera kusuntha.
  • Pitirizani kusuntha mpaka ma biceps anu atakhazikika bwino ndipo ma dumbbells ali pamapewa, gwirani malo omwe mwapangana kuti mupume pang'ono pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsanso ma dumbbells kumalo oyambira pamene mukupuma, kuonetsetsa kuti mumayendetsa kayendetsedwe ka kayendetsedwe kake, kubwereza kubwereza kovomerezeka.

Izinto zokwenza Atakhala Curl

  • Mayendedwe Oyendetsedwa: Chitani ma curl pang'onopang'ono komanso mowongolera. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yanu. Gawo lokweza liyenera kutenga nthawi yofanana ndi gawo lotsitsa.
  • Sungani Zigono Pokhazikika: Zigongono zanu ziyenera kukhala pafupi ndi torso nthawi zonse ndipo zisasunthe mmbuyo ndi mtsogolo. Kulakwitsa kofala ndiko kugwiritsa ntchito mapewa kapena kumbuyo kuti athandize kukweza zolemera, koma izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi pa biceps.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pansi pakuyenda ndi

Atakhala Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Curl. Ntchitoyi imayang'ana kwambiri ma biceps ndipo imatha kuchitidwa ndi ma dumbbell, barbell, kapena makina a chingwe. Ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka ndikuyang'ana pa mawonekedwe oyenera kuti asavulale. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse zolimbitsa thupi poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Curl?

  • Hammer Curl: Izi zimachitika pogwira zolemera ndi kusalowerera ndale, manja ang'onoang'ono akuyang'ana wina ndi mzake, zomwe sizimangokhala ndi biceps komanso brachialis ndi brachioradialis, minofu ya mkono.
  • Concentration Curl: Izi zimachitika atakhala pansi, koma ndi chigongono chili mkati mwa ntchafu, yomwe imalekanitsa minofu ya bicep ndikuletsa kukhudzidwa kwa minofu ina.
  • Preacher Curl: Kupiringa kwa mlaliki kumachitika pogwiritsa ntchito benchi yolalikira yomwe imathandizira kudzipatula kwa ma biceps pochotsa kuthekera kwa kugwedezeka kapena kugwiritsa ntchito mphamvu ya thupi.
  • Kupindika Kwa Dumbbell: Kusinthaku kumaphatikizapo kupindika dumbbell imodzi panthawi, zomwe zimalola kuyang'ana kwambiri pa bicep.

Izinto zokufunda ezishisa ezivumelekile Atakhala Curl?

  • Ma Tricep Dips: Ma Tricep Dips amathandizira Ma curls okhala pansi pogwira gulu lotsutsana la minofu, triceps. Izi zimathandiza kuti minofu ikule bwino komanso kukhala ndi thanzi labwino.
  • Seated Row: Zochita izi zimakwaniritsa Seated Curl poyang'ana minofu yakumbuyo, makamaka ma rhomboids ndi latissimus dorsi. Kulimbitsa minofu imeneyi kungapangitse kaimidwe ndikupereka bata, kupititsa patsogolo mphamvu ya Seated Curl.

Amaxabiso angamahlekwane kanye Atakhala Curl

  • "Cable Seated Curl Workout"
  • "Zolimbitsa thupi za Bicep ndi chingwe"
  • "Zochita zolimbitsa thupi zapamwamba"
  • "Seated Cable Bicep Curl"
  • "Maseŵera olimbitsa thupi a biceps"
  • "Mapiringa okhala pamikono yam'mwamba"
  • "Zochita zamakina zamakina zamanja"
  • "Kulimbitsa thupi kwambiri kwa bicep ndi chingwe"
  • "Njira yopindika pamkono"
  • "Maphunziro amphamvu a biceps ndi chingwe"