Curl

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

Ukuxhumana kwe Curl

Zochita zolimbitsa thupi za Curl ndi ntchito yophunzitsira mphamvu yomwe imayang'ana kwambiri ma biceps, manja, ndi mapewa, kulimbikitsa kukula kwa minofu ndi kupirira. Ndiwoyenera aliyense kuyambira oyamba kumene mpaka okonda masewera olimbitsa thupi chifukwa amatha kuchitidwa ndi zida zosiyanasiyana monga ma dumbbells, ma barbell, kapena magulu otsutsa. Anthu angafune kuphatikizira ma curls mumayendedwe awo olimbitsa thupi kuti alimbikitse kulimba kwa thupi, kuwongolera kamvekedwe ka minofu, ndikuwonjezera kulimba kwawo konse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Curl

• Sungani zigono zanu pafupi ndi torso yanu nthawi zonse, kenaka mupirire zolemerazo pamene mukugwira ma biceps anu pamene mukupuma. Mikono yanu yokha ndiyo iyenera kusuntha, osati manja anu akumtunda.
• Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
• Pang'onopang'ono yambani kubweretsanso ma dumbbells kumalo oyambira pamene mukupuma.
• Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.

Izinto zokwenza Curl

• Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi masewerawa, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kutsitsa cholemera mpaka pansi ndikuchikweza mpaka mmwamba. Cholakwika chofala ndikungobwereza theka, zomwe sizimalumikizana kwathunthu ndi ma biceps.
• Pewani Kugwiritsa Ntchito Momentum: Ndikofunikira kupewa kugwiritsa ntchito mphamvu ya thupi lanu kukweza zolemera. Kugwedezeka kapena kugwedezeka kungayambitse kuvulala komanso kumachepetsanso chidwi cha biceps. Nthawi zonse kwezani ndi kutsitsa zolemera molamulidwa.
• Kugwira Moyenera: Gwirani barbell kapena dumbbell ndikugwira mwamphamvu, koma musamayifine molimba chifukwa zingayambitse kutopa kosafunikira. Manja anu ayenera kuyang'ana kutsogolo ndikutembenuzika pang'ono

Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi. Ndizochita masewera olimbitsa thupi kuyambira pomwe zimalunjika ku ma biceps, komanso zimagwiranso ntchito minofu ina m'manja. Ndikofunika kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri akuwongolerani poyamba kuti atsimikizire kuti mukuchita bwino. Pamene mukupeza mphamvu ndi chidziwitso, mukhoza kuwonjezera kulemera pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Curl?

• The Hammer Curl ndi kusiyana komwe kumayang'ana biceps ndi brachialis, minofu ya kumtunda kwa mkono.
• The Preacher Curl ndi njira yodzipatula yokhayo yomwe imagogomezera nsonga ya bicep ndikuletsa kutengapo gawo kwa minofu yothandizira.
• The Incline Dumbbell Curl imachitidwa pa benchi yoyenda, yomwe imasintha kayendetsedwe ka kayendetsedwe kake ndikuwonjezera maulendo osiyanasiyana.
• The Concentration Curl ndi kusiyana komwe mkono umakanizidwa ndi ntchafu yamkati, zomwe zimalola kuyang'ana kwambiri pa bicep minofu.

Izinto zokufunda ezishisa ezivumelekile Curl?

• Hammer Curls: Ma curls a Hammer amathandizira ma curls achikhalidwe pogwira ntchito madera osiyanasiyana a bicep ndi brachialis, minofu yakumtunda kwa mkono, motero kumapereka kulimbitsa thupi kokwanira kwamkono.
• Zokoka: Zokoka zimayenderana ndi ma curls chifukwa pomwe ma curls amaloza kwambiri ma biceps, zokoka zimagwira ma biceps ndi minofu yakumbuyo, kumalimbikitsa mphamvu yakumtunda ndi kukhazikika.