Concentration Curl
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Ukuxhumana kwe Concentration Curl
Concentration Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kupititsa patsogolo mphamvu zam'mwamba komanso kutanthauzira kwa minofu. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akufuna kupititsa patsogolo mphamvu zawo zamanja ndi kukongola. Anthu angasankhe kuphatikizira Mapiritsi a Concentration muzochita zawo kuti athe kusiyanitsa ma biceps, kulimbikitsa kukula kwa minofu ndi kamvekedwe, ndikuwongolera magwiridwe antchito amthupi lonse.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Concentration Curl
- Ikani chigongono chanu chakumanja ndi ntchafu yanu yamkati yakumanja, ndikuwongola dzanja lanu.
- Pang'onopang'ono matembenuzirani dumbbell molunjika pachifuwa chanu, kwinaku mukusunga mkono wanu wakumtunda ndi chigongono chili pantchafu yanu.
- Gwirani chidule pamwamba kwa sekondi, ndiye pang'onopang'ono kuchepetsa dumbbell kubwerera malo poyambira.
- Bwerezani zolimbitsa thupi zomwe mukufuna kubwereza kenako ndikusinthira ku mkono wina.
Izinto zokwenza Concentration Curl
- **Pewani Kugwiritsa Ntchito Momentum**: Cholakwika chofala ndikugwiritsa ntchito msana kapena mapewa anu kuti mukweze kulemera kwanu, zomwe zingayambitse kuvulala komanso kusagwira bwino ntchito kwa minofu. Ma curls okhazikika amayenera kuchitidwa pogwiritsa ntchito mphamvu ya bicep yanu. Onetsetsani kuti mukweze ndi kutsitsa dumbbell molamulidwa, kuyang'ana kwambiri minofu ndi kumasuka.
- **Kusankha Kunenepa Moyenera**: Kugwiritsa ntchito cholemetsa cholemera kwambiri kungayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Sankhani kulemera komwe kumakupatsani mwayi wobwereza 8 mpaka 12 ndi mawonekedwe oyenera. Ngati simungathe kuchita
Concentration Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Concentration Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Concentration Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera ndipo ayenera kuganizira kufunafuna chitsogozo kuchokera kwa katswiri wolimbitsa thupi. Ndikofunikiranso kutenthetsa musanayambe masewera olimbitsa thupi ndi kutambasula pambuyo pake.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Concentration Curl?
- Hammer Concentration Curls: Baibuloli limagwiritsa ntchito nyundo (kumene manja anu akuyang'anizana), zomwe zimayang'ana minofu ya brachialis pamodzi ndi biceps.
- Mapiringa Oyimilira Oyimilira: Mukusintha uku, mumapanga ma curls mutayimirira, kukupatsani mbali yosiyana ya kukana ndikupangitsa maziko anu kuti akhazikike.
- Zopindika Zoyikira Mlaliki: Kusinthaku kumagwiritsa ntchito benchi yolalikirira kuthandizira mkono panthawi yopiringizika, zomwe zingathandize kulekanitsa bwino ma biceps.
- Mapiringiro Oyikirapo A One Arm Dumbbell: Kusiyanaku kumaphatikizapo kugwiritsa ntchito dumbbell imodzi ndikuchita masewera olimbitsa thupi mkono umodzi panthawi, zomwe zimapangitsa kuti pakhale chidwi chachikulu pa bicep iliyonse payekha.
Izinto zokufunda ezishisa ezivumelekile Concentration Curl?
- Preacher Curls: Ntchitoyi imayang'ananso ma biceps brachii, ofanana ndi ma curls okhazikika. Komabe, pokhazikitsa zida zolimbana ndi benchi yolalikira, zimachepetsa kukhudzidwa kwa minofu yachiwiri, zomwe zimapangitsa kuti pakhale maphunziro apadera komanso amphamvu kwambiri a bicep.
- Ma Tricep Dips: Pamene ma curls ozungulira amayang'ana ma biceps, ma triceps amagwirira ntchito gulu la minofu yotsutsana, triceps. Izi zimathandiza kupewa kusamvana kwa minofu ndikulimbikitsa mphamvu zonse za mkono ndi symmetry.
Amaxabiso angamahlekwane kanye Concentration Curl
- Chingwe chopindika chopindika
- Zolimbitsa thupi za Bicep
- Zochita zolimbitsa thupi za Upper Arm
- Kuchita masewera olimbitsa thupi kwa ma biceps
- Zochita za Concentration Curl
- Zochita za toning m'manja
- Bicep Curl yokhala ndi Chingwe
- Zochita zachingwe za manja apamwamba
- Kulimbitsa ma biceps ndi Concentration Curl
- Cable Concentration Curl ya mkono toning