Chingwe Chokhala Mkono Umodzi Wokhotakhota
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Ukuxhumana kwe Chingwe Chokhala Mkono Umodzi Wokhotakhota
The Cable Seated One Arm Concentration Curl ndi masewera olimbitsa thupi omwe amapindula kwambiri ndi biceps, kulimbikitsa kukula kwa minofu ndi mphamvu. Ndiwoyenera kwa anthu omwe ali pamlingo wapakati mpaka wapamwamba kwambiri omwe akufuna kupititsa patsogolo kutanthauzira kwa mkono ndi symmetry. Zochita izi ndizofunika chifukwa zimalola kuwongolera, kusuntha kwapayekha, zomwe zimapangitsa kuti minofu ikhale yabwino komanso mphamvu zam'mwamba zonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Mkono Umodzi Wokhotakhota
- Khalani pa benchi moyang'anizana ndi makina, gwirani chogwiriracho ndi dzanja limodzi ndikuyika chigongono chanu mkati mwa bondo lanu mbali imodzi.
- Kusunga msana wanu mowongoka ndipo mkono wanu ukhale pansi, pindani pang'onopang'ono chogwiriracho kumapewa anu ndikusunga mkono wanu wakumtunda.
- Gwirani chigwirizanocho kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse chogwiriracho pang'onopang'ono kubwerera kumalo oyambira.
- Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza, kenaka sinthani ku mkono wina.
Izinto zokwenza Chingwe Chokhala Mkono Umodzi Wokhotakhota
- Mayendedwe Oyendetsedwa: Nthawi zonse chitani masewera olimbitsa thupi ndikuyenda pang'onopang'ono komanso mowongolera. Pewani cholakwika chofala chogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
- Kulemera Koyenera: Sankhani kulemera komwe kuli kovuta koma kothekera. Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kolemera kwambiri, komwe kungayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. Kulemera kwake kuyenera kukhala kolemetsa kokwanira kutsutsa minofu yanu, koma osati yolemetsa kwambiri yomwe imakupangitsani kusokoneza mawonekedwe anu.
- Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito mitundu yonse yoyenda pochita izi
Chingwe Chokhala Mkono Umodzi Wokhotakhota Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Mkono Umodzi Wokhotakhota?
Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated One Arm Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kochepa kuti muphunzire mawonekedwe olondola ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndi bwino kukhala ndi mphunzitsi kapena wodziwa kukutsogolerani poyamba. Kuchita izi ndikwabwino kudzipatula ndikumanga ma biceps. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Mkono Umodzi Wokhotakhota?
- Standing One Arm Cable Curl: M'malo mokhala, kusiyanasiyana kumeneku kumachitidwa atayimirira, ndikupereka kusuntha kosiyana ndi kukhudzidwa kwa minofu yokhazikika.
- Mlaliki One Arm Cable Curl: Kusinthaku kumachitika pa benchi yolalikira, yomwe imathandizira kudzipatula ma biceps pokulepheretsani kugwiritsa ntchito mapewa anu kapena kumbuyo kwanu panthawi yopiringizika.
- Incline One Arm Cable Curl: Mukusintha uku, mumapanga zopiringa mutakhala pa benchi yokhotakhota, yomwe imasintha mbali ya masewerawo ndikuwongolera ma biceps mwanjira ina.
- Hammer One Arm Cable Curl: Kusinthaku kumaphatikizapo kugwiritsa ntchito chingwe chomangirira ndikuchigwira mopanda ndale, kapena nyundo. Izi zitha kulunjika mbali zosiyanasiyana za bicep ndi minofu yam'manja.
Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Mkono Umodzi Wokhotakhota?
- Ma Curl a Barbell amathandiziranso ma Cable Seated One Arm Concentration Curls bwino, chifukwa amagwira ntchito mikono yonse nthawi imodzi, kulimbikitsa mphamvu yofanana ndi kukula kwa minofu pamabiceps onse, zomwe zimapindulitsa pakulimbitsa thupi lonse.
- Tricep Dips ndi ntchito ina yabwino yothandizirana, pamene amagwira ntchito yotsutsana ndi gulu la minofu ku biceps, triceps, kulimbikitsa kulimbitsa thupi moyenera mkono ndikuthandizira kupewa kusamvana kwa minofu komwe kungayambitse kuvulala.
Amaxabiso angamahlekwane kanye Chingwe Chokhala Mkono Umodzi Wokhotakhota
- One Arm Cable Curl
- Bicep Cable Concentration Curl
- Kuchita Zolimbitsa Thupi za Upper Arm Cable
- Single Arm Cable Bicep Curl
- Atakhala One Arm Cable Curl
- Bicep Concentration Curl yokhala ndi Chingwe
- Cable Workout for Upper Arms
- Zochita Zolimbitsa Thupi za Bicep
- Mpiringidzo Wokhazikika Wamkono Umodzi wokhala ndi Chingwe
- Maphunziro a Mphamvu ndi Chingwe cha Biceps