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 amphamvu omwe amapangidwa kuti ayang'ane ma biceps ndi mikono yakumtunda, ndikupereka kusiyana kwapadera kwa ma curls achikhalidwe posunga chotchinga pafupi ndi thupi nthawi yonse yoyenda. Zochita izi ndizoyenera kwa oyamba kumene komanso otsogola omwe akufuna kukonza mphamvu zawo zakumtunda, kamvekedwe ka minofu, komanso kulimbitsa thupi kwathunthu. Anthu atha kusankha kuphatikiza ma Barbell Drag Curls mumayendedwe awo olimbitsa thupi chifukwa cha mphamvu yake yolekanitsa ma biceps, kulimbikitsa kukula kwa minofu, komanso kukulitsa kukongola kwa manja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Drag Curl

• Sungani zigono zanu pafupi ndi torso yanu nthawi zonse. Awa adzakhala malo anu oyambira.
• Pamene mukupuma, pindani zolemerazo ndikusunga belu pafupi ndi thupi lanu. Pitirizani kukweza kulemera kwanu mpaka ma biceps anu atakhazikika bwino ndipo bala ili pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
• Pang'onopang'ono yambani kubweretsa barbell pamalo oyambira pomwe mukupuma.
• Bweretsani kubwereza kovomerezeka.

Izinto zokwenza Barbell Drag Curl

• **Kugwiritsitsa Koyenera**: Gwirani cholumikizira ndi chogwirira m'lifupi m'mapewa. Manja anu ayenera kuyang'ana kutsogolo, ndipo manja anu asakhale oyandikana kwambiri kapena otalikirana kwambiri. Kulakwitsa kofala ndiko kugwiritsa ntchito chogwirira chomwe chimakhala chotambalala kwambiri, chomwe chimatha kulimbitsa manja anu ndikuchepetsa mphamvu ya masewerawo.
• **Kuyenda Koyendetsedwa**: Kwezani chotchingacho poweramitsa zigongono zanu ndikuchikokera m'mwamba mpaka kukafika pachifuwa chanu. Onetsetsani kusunga barbell pafupi ndi thupi lanu panthawi yonse yoyenda. Pewani kulakwitsa kusuntha barbell kutali ndi thupi lanu, chifukwa izi zimayika mapewa anu movutikira komanso zimachepetsa kuyang'ana kwambiri pamabiceps anu.
• **Liwiro Lokhazikika**: Pewani kuthamangira masewera olimbitsa thupi. Kwezani ndikutsitsa barbell pa a

Barbell Drag Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Drag Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Drag Curl. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, pang'onopang'ono onjezerani kulemera pamene mukukhala omasuka komanso amphamvu.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Drag Curl?

• The Seated Drag Curl: Mtunduwu umachitika mutakhala pa benchi, zomwe zimathandiza kuti pakhale ma biceps pochotsa kukwera kulikonse komwe kungachitike kumunsi kwa thupi.
• The Incline Drag Curl: Kusinthaku kumachitika mutagona chafufumimba pa benchi yokhotakhota, yomwe imasintha mbali ya ma curls ndikulunjika mbali zosiyanasiyana za biceps.
• The Cable Drag Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonse ya kayendetsedwe kake ndipo angathandize kuonjezera mgwirizano wa minofu.
• The Resistance Band Drag Curl: Mtunduwu umagwiritsa ntchito gulu lotsutsa m'malo mwa barbell, yomwe ingakhale njira yabwino kwa iwo omwe akufuna kuchita masewera olimbitsa thupi kunyumba kapena poyenda.

Izinto zokufunda ezishisa ezivumelekile Barbell Drag Curl?

• Close-Grip Bench Press: Zochita izi zimayang'ana ma triceps, omwe ndi minofu yotsutsana ndi biceps. Mwa kulimbikitsa ma triceps, mutha kusintha mphamvu zanu zonse za mkono wanu ndikukhazikika, zomwe zitha kukulitsa magwiridwe antchito anu mu Barbell Drag Curl.
• Chin-ups: Zochita izi zimayang'ananso ma biceps komanso minofu ina kumtunda kwa thupi. Kukoka komwe kumagwiritsidwa ntchito mu chibwano kumafanana ndi kupiringa kwa Barbell Drag Curls, ndipo polimbitsa minofu iyi, mutha kukulitsa luso lanu lokweza zolemera mu Barbell Drag Curl.