Barbell Drag Curl

• Inhloko yeziNdawo: Makunyu, Mikenga Mimo.
• Idivayisi: Mexau Karala
• Imimiselo eqhapho: Biceps Brachii
• Amashwa eqhapho: Brachialis, Brachioradialis, Deltoid Anterior, Deltoid Posterior

Ukuxhumana kwe Barbell Drag Curl

Barbell Drag Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps ndi manja, kulimbikitsa kukula kwa minofu ndi kulimbitsa mphamvu zogwira. Ndiloyenera kwa anthu okonda zolimbitsa thupi amisinkhu yonse, kuyambira oyamba mpaka apamwamba, omwe akufuna kukulitsa mphamvu zawo zakumtunda. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri chifukwa kumapereka mapindikidwe apadera omangika, kulimbikitsa ma biceps m'njira yomwe ma curls achikhalidwe samachita, zomwe zimapangitsa kutanthauzira bwino kwa minofu ndi kukula kwake.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Drag Curl

• Sungani zitsulozo pafupi ndi thupi lanu momwe mungathere, ndipo yambani kupiringa chotchingacho m'mwamba popinda zigongono zanu, ndikuzikokera mmwamba pamzere wa thupi lanu.
• Pitirizani kukweza barbell mpaka ma biceps anu atakhazikika ndipo bala ili pamapewa. Gwirani izi kwa sekondi imodzi kuti muwonjezere kuchulukana kwamphamvu kwa ma biceps.
• Pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira, ndikuyiyika pafupi ndi thupi lanu momwe mungathere.
• Bwerezerani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukusuntha 'kokoka' ndikusunga zigono zanu pafupi ndi thupi lanu lonse.

Izinto zokwenza Barbell Drag Curl

• **Sungani Kaimidwe ka Thupi**: Cholakwika chimodzi chofala ndikugwedezeka kapena kugwiritsa ntchito msana kukweza kulemera kwake. Kuti mupewe izi, sungani zigono zanu pafupi ndi thupi lanu ndikukhala olunjika nthawi yonse yochita masewera olimbitsa thupi. Thupi lanu liyenera kukhala lokhazikika; manja anu okha azisuntha.
• **Kuyenda Koyendetsedwa**: Kuti mupindule kwambiri ndi ntchitoyi, pewani kuthamangitsa ma reps anu. Kwezani barbell pang'onopang'ono, mowongolera, ndikuikokera mmwamba mozungulira thupi mpaka zigongono zanu zifike pa ngodya ya digirii 90. Kenako, pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira. Kuyenda koyendetsedwa kumeneku kudzakuthandizani kulunjika bwino ma biceps anu.
• ** Pewani Zowonjezera Zonse **: Kulakwitsa kwina kofala ndiko kutambasula manja kwathunthu pansi pa kayendetsedwe kake

Barbell Drag Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Drag Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Drag Curl, koma ndikofunikira kuti muyambe ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti njira yoyenera ikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi, kuonjezera kulemera pang'onopang'ono pakapita nthawi pamene mphamvu ikuwonjezeka ndiyo njira yabwino kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Drag Curl?

• Seated Drag Curl: Kusiyanaku kumachitika mutakhala pansi, zomwe zimathandiza kudzipatula kwa biceps mwa kuchepetsa kukhudzidwa kwa minofu ina.
• Incline Bench Drag Curl: Kusinthaku kumachitika uku utagona cham'mwamba pa benchi yolowera, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera magawo osiyanasiyana a biceps.
• EZ Bar Drag Curl: Kusinthaku kumagwiritsa ntchito EZ curl bar, yomwe imalola kuti ikhale yogwira bwino komanso imathandizira kuchepetsa kupsinjika pamanja.
• Cable Drag Curl: Kusinthaku kumachitika pogwiritsa ntchito makina a chingwe, omwe amapereka kusamvana kosalekeza pamayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Barbell Drag Curl?

• Mipiringidzo Yoyimirira ya Bicep: Izi zimayang'ana gulu lomwelo la minofu monga Barbell Drag Curls, biceps brachii, koma kuchokera kumbali yosiyana pang'ono, kuwonetsetsa kulimbitsa thupi kwathunthu kwa biceps.
• Ma Tricep Dips: Ma Tricep Dips amathandizira Barbell Drag Curls pogwiritsa ntchito gulu lotsutsana la minofu, triceps, lomwe limathandizira kukhalabe ndi mphamvu zokwanira komanso kukula kwa minofu kumtunda kwa mkono.