Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko

• Inhloko yeziNdawo: Makunyu, Mikenga Mimo.
• Idivayisi: Mbendelo
• Imimiselo eqhapho: Biceps Brachii
• Amashwa eqhapho: Brachialis, Brachioradialis

Ukuxhumana kwe Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko

Cable Seated Floor One Arm Concentration Curl ndi masewera olimbitsa thupi omwe amalimbitsa komanso kulimbitsa ma biceps, komanso kunyamula manja ndi mapewa. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira kwa minofu. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumathandizira kuti minofu ikhale yofanana, kulimbikitsa kaimidwe kabwinoko, ndikupangitsa kuti thupi lizigwira ntchito bwino.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko

• Khalani pansi ndi miyendo yanu yotambasulidwa mu mawonekedwe a V ndikudziyika nokha pafupi ndi makina a chingwe ndi chogwirira pa dzanja limodzi.
• Tsamirani kutsogolo pang'ono kuchokera m'chiuno mwanu ndikulola mkono womwe uli ndi chogwiriracho utalikirane ndi makina, ndikusunga mkono wanu pafupi ndi thupi lanu.
• Pang'onopang'ono pindani mkono wanu, kubweretsa chogwirizira paphewa lanu, ndikusunga mkono wanu wakumtunda.
• Gwirani malowo kwa mphindi imodzi pamene bicep yanu yakhazikika, kenako pang'onopang'ono mubwerere kumalo oyambira. Bwerezani nambala yomwe mukufuna ya reps musanasinthe ku mkono wina.

Izinto zokwenza Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko

• Mayendedwe Oyendetsedwa: Gwirani chogwiriracho ndikuchigwira cham'manja ndikusunga chigongono chanu kuti chigwirizane ndi ntchafu yanu yamkati. Tembenuzani kulemera kwanu pachifuwa chanu ndikusunga kumtunda kwanu. Onetsetsani kuti simukugwiritsa ntchito msana kapena mapewa anu kuti mukweze kulemera. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa bicep minofu.
• Kuyenda Kwathunthu: Kwezani dzanja lanu mokwanira pansi pakuyenda ndikupiringa kulemera mpaka pachifuwa chanu. Izi zimatsimikizira kuti mukupeza phindu lalikulu pakuchita masewera olimbitsa thupi. Pewani kubwereza pang'ono chifukwa kungachepetse mphamvu ya masewerawo.
• Pewani Kugwedezeka: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kapena kukweza kulemera kwake

Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Cable Seated Floor One Arm Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Komanso, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wopita ku masewera olimbitsa thupi awonetse kaye masewerawa kuti atsimikizire kuti mukumvetsetsa mayendedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti muwonjezere kulemera pang'onopang'ono pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko?

• Standing One Arm Cable Curl: Mtunduwu umapangidwa utayimirira, womwe umapangitsa kuti minofu ikhale yokhazikika komanso imalola kuyenda kosiyanasiyana.
• Preacher Curl: Ngakhale sizimachitidwa atakhala pansi, mlaliki wopiringa amalekanitsa ma biceps mofananamo, koma amagwiritsa ntchito benchi yolalikira ndipo amatha kuchitidwa ndi barbell, dumbbell, kapena chingwe.
• Hammer Curl: Kusiyanaku kumagwiritsa ntchito dumbbell kapena chingwe chosalowerera ndale, cholunjika ku brachialis ndi brachioradialis minofu ya mkono kuwonjezera pa biceps.
• Incline Bench Curl: Mwakusiyana uku, wochita masewera olimbitsa thupi amagona pa benchi yolowera yomwe imasintha mbali ya kukweza, ndikuyika kutsindika kosiyana pa bicep minofu.

Izinto zokufunda ezishisa ezivumelekile Chingwe Chokhala Pansi Pansi Pansi Pamodzi Kukokera Kokokera Kokoko Kokoko Koko Koko?

• Ma Tricep Dips: Ngakhale kuti ntchitoyi imayang'ana kwambiri ma triceps, imagwiranso ntchito ma biceps mwachindunji. Mwa kulimbikitsa ma triceps anu, mutha kukonza mphamvu zanu zonse za mkono wanu ndi kukhazikika, zomwe zingapangitse kuwongolera kwanu komanso kuchita bwino mu Cable Seated Floor One Arm Concentration Curl.
• Incline Dumbbell Curl: Zochitazi zimayang'ananso ma biceps koma kuchokera kumbali ina, kupititsa patsogolo minofu ndikupewa kuvulala mopitirira muyeso. Posintha mbali ya curl, mutha kuwonetsetsa kuti mbali zonse za gulu la minofu ya biceps zimagwira ntchito, ndikukwaniritsa cholinga chenicheni cha Cable Seated Floor One Arm Concentration Curl.