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Cable Standing Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMbendelo
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Ukuxhumana kwe Cable Standing Biceps Curl

The Cable Standing Biceps Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps, komanso amalowetsa manja ndi mapewa, kulimbikitsa kukula kwa minofu ndi kupirira. Ndikoyenera kwa anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kupita ku othamanga apamwamba, chifukwa kukana kumatha kusinthidwa mosavuta pamakina a chingwe. Anthu angafune kuchita izi kuti alimbikitse mphamvu za mkono, kuwongolera kamvekedwe ka minofu, ndikulimbikitsa kukhazikika kwa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Standing Biceps Curl

  • Gwirani chingwe chachitsulo ndikuchigwira cham'munsi, manja atalikirana motalikirana ndi mapewa, ndi zigongono pafupi ndi torso yanu.
  • Pang'onopang'ono pindani manja anu mapewa anu ndikusunga zigongono zanu, pumani mpweya pamene mukuchita gawo ili la kayendetsedwe kake.
  • Gwirani malo ogwirizana kwa mphindi imodzi pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsa chingwe ku malo oyambira pamene mukupuma. Bwerezani kusuntha kwa kubwereza kovomerezeka.

Izinto zokwenza Cable Standing Biceps Curl

  • Kuyika kwa Elbow: Kulakwitsa kofala ndikusuntha zigono pamene mukupiringa. Zigono zanu ziyenera kukhala pambali panu nthawi yonse yochita masewera olimbitsa thupi. Kuwalola kuti apite patsogolo kapena m'mbuyo kumatha kusuntha kuyang'ana kutali ndi ma biceps ndikuyika zovuta zosafunikira pamapewa ndi kumbuyo.
  • Controlled Motion: Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Onetsetsani kuti mayendedwe anu ndi odekha komanso owongolera, popiringizana ndikutsika pansi. Izi zimathandiza kuti ma biceps azikhala olimba kuti azichita masewera olimbitsa thupi.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwamaliza mayendedwe onse potambasulira manja anu pansi ndikulumikizana kwathunthu.

Cable Standing Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Standing Biceps Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Standing Biceps Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa. Zochita izi ndi njira yabwino yolunjika ndikulimbitsa ma biceps.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Standing Biceps Curl?

  • The Single Arm Cable Curl: Kusiyanaku kumapatula mkono umodzi panthawi, kukulolani kuti muyang'ane pa biceps iliyonse payekha ndikuzindikira kusalinganika kulikonse kwamphamvu.
  • The Cable Preacher Curl: Kusiyanaku kumagwiritsa ntchito benchi yolalikira kuti athandize kukhazikika kwa mkono ndi kuchepetsa kukhudzidwa kwa minofu ya mapewa, kuyang'ana ntchito pa biceps.
  • The Overhead Cable Curl: Kusiyanaku kumachitika ndi makina a chingwe omwe amaikidwa pamtunda wapamwamba, kukulolani kuti mupirire kulemera kwake kuchokera pamwamba, zomwe zingathandize kulunjika mutu wautali wa biceps.
  • The Reverse Cable Curl: Kusiyanaku kumagwiritsa ntchito kugwiritsira ntchito mopitirira malire kuti agwirizane ndi brachialis ndi brachioradialis, minofu ya mkono, kuphatikizapo biceps.

Izinto zokufunda ezishisa ezivumelekile Cable Standing Biceps Curl?

  • Tricep Pushdowns: Zochitazi zimakwaniritsa Cable Standing Biceps Curl pamene ikuyang'ana pa triceps, yomwe ndi minofu yotsutsana ndi biceps, zomwe zimathandiza kuonetsetsa kuti mkono ukuyenda bwino komanso kupewa kusamvana kwa minofu.
  • Chin-Ups: Zochitazi zimakwaniritsa Cable Standing Biceps Curl chifukwa imayang'ananso ma biceps koma imayambitsa kayendedwe kamagulu komwe kumakhudza minofu yam'mbuyo ndi mapewa, kulimbikitsa mphamvu zam'mwamba zonse ndi kulimbitsa thupi.

Amaxabiso angamahlekwane kanye Cable Standing Biceps Curl

  • "Cable Biceps Curl Workout"
  • "Zochita za Upper Arm ndi Chingwe"
  • "Kulimbitsa Biceps ndi Chingwe"
  • "Kulimbitsa thupi kwa chingwe kwa Biceps"
  • "Cable Standing Biceps Curl routine"
  • "Chizoloŵezi cholimbitsa thupi chapamwamba cha mikono"
  • "Zochita zolimbitsa thupi za Biceps"
  • "Zochita zolimbitsa thupi pazingwe zam'mwamba"
  • "Maphunziro amphamvu a Biceps"
  • "Ima Biceps Curl ndi Chingwe"