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Chingwe Squatting Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
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Ukuxhumana kwe Chingwe Squatting Curl

The Cable Squatting Curl ndi masewera olimbitsa thupi, omwe amachititsa kuti thupi likhale lapansi ndi lapamwamba, makamaka lolunjika pa biceps, quadriceps, glutes, ndi core. Zochita izi ndi zabwino kwa anthu pamlingo uliwonse wolimbitsa thupi omwe akufuna kulimbitsa mphamvu ya minofu, kukhazikika, komanso kugwirizanitsa. Mwa kuphatikiza Cable Squatting Curl muzochita zawo zolimbitsa thupi, munthu akhoza kukwaniritsa bwino, kulimbitsa thupi lonse, kupititsa patsogolo kamvekedwe ka minofu ndikuwotcha zopatsa mphamvu zambiri munthawi yochepa.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Chingwe Squatting Curl

  • Imani moyang'anizana ndi makinawo ndi mapazi anu m'lifupi-m'lifupi padera, gwirani bar ndikugwira pansi pamanja ndi manja anu motambasulidwa.
  • Tsitsani thupi lanu kukhala squat ndikusunga msana wanu molunjika ndi chifuwa chanu.
  • Pamene mukukweranso kuti muyime, pindani chingwecho molunjika pachifuwa chanu, ndikusunga zigono zanu pafupi ndi thupi lanu.
  • Tsitsani kapamwamba kubwerera kumalo oyambira pamene mukubwerera ku squat, kumaliza kubwereza kumodzi kwa masewerawo. Bwerezani nambala yomwe mukufuna yobwereza.

Izinto zokwenza Chingwe Squatting Curl

  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuchita masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Pewani kugwiritsa ntchito mphamvu kuti mukweze zolemera, chifukwa izi zingayambitse mawonekedwe osayenera ndi kuvulala komwe kungatheke. M'malo mwake, yang'anani kugwiritsa ntchito ma biceps ndi miyendo yanu kuti mupirire chingwe ndikugwada pansi.
  • Kugwira Moyenera: Mukagwira chingwe, onetsetsani kuti manja anu akuyang'ana mmwamba. Uku ndiye kugwira koyenera kwa masewera olimbitsa thupi. Pewani kugwira mwamphamvu kwambiri chifukwa izi zitha kusokoneza manja anu.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu pansi pa kupindika ndikugwirizanitsa ma biceps anu pamwamba. Momwemonso, mukamachita masewera olimbitsa thupi, tsitsani momwe mungathere ndikusunga mawonekedwe oyenera. Pewani mobwerezabwereza monga iwo

Chingwe Squatting Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Chingwe Squatting Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Squatting Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kochepa kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino. Zochitazo zimagwira ntchito m'munsi mwa thupi ndi ma biceps, zomwe zimapangitsa kuti zikhale zolimbitsa thupi zomwe zimayambira kuti ziphatikizidwe muzochita zawo.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Chingwe Squatting Curl?

  • Cable Squat Curl yokhala ndi Resistance Band: Powonjezera gulu lolimbana ndi chingwe cha squat curl, mutha kuwonjezera mphamvu ndi zovuta zamasewera.
  • Cable Squat Curl ndi Hammer Grip: M'malo mogwira mokhazikika, gwiritsani ntchito nyundo (makamaka kuyang'anizana) kuti mugwirizane ndi minofu yosiyana m'manja mwanu ndi kumtunda.
  • Cable Squat Curl yokhala ndi Overhead Press: Pambuyo pochita squat ndi curl, onjezani makina osindikizira kuti mugwire mapewa anu ndikuwonjezeranso pachimake chanu.
  • Cable Squat Curl yokhala ndi Lateral Raise: Mukamaliza squat curl, yesani kukweza kutsogolo kuti muwongolere ma deltoids anu ndikuwonjezera kulimbitsa thupi konseko.

Izinto zokufunda ezishisa ezivumelekile Chingwe Squatting Curl?

  • Deadlifts: Deadlifts amagwira ntchito yolimbitsa msana wanu, hamstrings, ndi glutes, omwe ndi minofu yomweyi yomwe imagwira ntchito pa Cable Squatting Curls, zomwe zimapangitsa kuti zikhale zolimbitsa thupi kwambiri zolimbitsa thupi lonse.
  • Standing Cable Fly : Zochitazi zimayang'ana kumtunda kwa thupi, makamaka pachifuwa ndi mapewa, kupereka masewera olimbitsa thupi pamene akuphatikizidwa ndi Cable Squatting Curl yomwe imayang'ana kwambiri kumunsi kwa thupi ndi biceps.

Amaxabiso angamahlekwane kanye Chingwe Squatting Curl

  • Kulimbitsa thupi kwa Cable Squat Curl
  • Kuchita masewera olimbitsa thupi a Bicep ndi chingwe
  • Zochita zolimbitsa manja zapamwamba
  • Njira ya Cable Squatting Curl
  • Kuchita masewera olimbitsa thupi kwa ma biceps
  • Kuchita masewera olimbitsa thupi a squat ndi ma curl
  • Bicep curl zosiyanasiyana
  • Zolimbitsa thupi pamakina a chingwe
  • Kuphunzitsa mphamvu kwa manja apamwamba
  • Malangizo a Cable Squatting Curl