Barbell Wide-grip Kokani ma Curl

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

Ukuxhumana kwe Barbell Wide-grip Kokani ma Curl

Barbell Wide-grip Drag Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma biceps ndi mikono yakutsogolo, ndikumangiriranso mapewa. Kulimbitsa thupi kumeneku ndikwabwino kwa anthu omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira minyewa. Mwa kuphatikiza masewerawa m'chizoloŵezi chawo, anthu amatha kukweza mphamvu zawo zokweza, kupeza minofu yofanana bwino, ndi kupititsa patsogolo masewera awo onse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Wide-grip Kokani ma Curl

• Sungani zigono zanu pafupi ndi torso yanu ndi mapazi anu m'lifupi-m'lifupi la mapewa kuti mugwirizane.
• Yambani masewerawa popinda pang'onopang'ono belu lotchinga m'mwamba molunjika pachifuwa chanu, ndikusunga zigongono zanu ndikungosuntha manja anu okha kuti mukweze kulemera kwake.
• Imani kaye pang'ono pomwe belu lotchinga lili pachifuwa, ndikufinya ma biceps anu kuti mutengeke kwambiri.
• Pomaliza, tsitsani barbell pang'onopang'ono pamalo oyambira, ndikuwongolera kayendetsedwe kake, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Barbell Wide-grip Kokani ma Curl

• Kugwira M'lifupi: Kugwira kwanu kuyenera kukhala kokulirapo kuposa m'lifupi mwamapewa padera. Kulakwitsa kofala ndiko kugwira chitsulocho pafupi kwambiri, chomwe sichingagwirizane ndi minofu yomwe ikufunidwa bwino.
• Mayendedwe Oyendetsedwa: Pewani mayendedwe ofulumira kapena ogwedezeka. Kwezani barbell mowongolera, pang'onopang'ono ndikutsitsa momwemo. Izi zidzaonetsetsa kuti minofu yanu ikugwedezeka kwa nthawi yayitali, zomwe zimapangitsa kuti minofu ikule kwambiri.
• Sungani Bar Pafupi: Mawu oti 'kukokera kokhota' amachokera ku kukoka chitsulo m'thupi lanu. Onetsetsani kuti barbell imasungidwa pafupi ndi thupi lanu panthawi yonseyi. Cholakwika chofala ndikulola kuti belulo lichoke m'thupi, zomwe zimatha kukuvutitsani m'manja ndi m'zigongono.
• Kuyenda Kwathunthu: Kuti mupeze

Barbell Wide-grip Kokani ma Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Wide-grip Kokani ma Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Wide-grip Drag Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye masewerawa kuti atsimikizire kuti mwamvetsetsa bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Wide-grip Kokani ma Curl?

• Close-grip Barbell Drag Curl: Kusinthaku kumasintha kugwira kuchokera kutali mpaka kutsekeka, komwe kumatha kulunjika mbali zosiyanasiyana za biceps ndi manja anu.
• M'malo moimirira, mumachita masewera olimbitsa thupi mutakhala pansi, zomwe zingathandize kudzipatula kwa biceps popewa kugwedezeka kulikonse kapena kugwedezeka kwa thupi.
• EZ-Bar Drag Curl: Kusinthaku kumagwiritsa ntchito EZ-bar m'malo mwa chotchinga chowongoka, chomwe chingakhale chosavuta pamikono ndi m'mikono, ndikupangitsabe kulimbitsa thupi kwakukulu kwa bicep.
• Cable Machine Drag Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, omwe amapereka kukangana kosalekeza panthawi yonseyi, ndikuwonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Barbell Wide-grip Kokani ma Curl?

• The Close-Grip Bench Press ikhoza kuthandizira Barbell Wide-grip Drag Curl poyang'ana pa triceps, yomwe ndi minofu yotsutsana ndi biceps, zomwe zimathandiza kukhalabe ndi chitukuko chapamwamba cha mkono ndikupewa kuvulala komwe kungatheke.
• Kuchita masewera olimbitsa thupi kwa Seated Row kungakhale kothandizira bwino kwa Barbell Wide-grip Drag Curl chifukwa imayang'ana ma rhomboids ndi latissimus dorsi, minofu yam'mbuyo, yomwe nthawi zambiri imagwira ntchito panthawi ya kukoka kuti ikhazikitse thupi, motero imalimbikitsa kaimidwe ndi mawonekedwe abwino. mukuchita masewera olimbitsa thupi.