Curl

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

Ukuxhumana kwe Curl

Zochita zolimbitsa thupi za ma curls, monga ma curls a bicep kapena ma curls a hamstring, makamaka amayang'ana kulimba kwa minofu ndi kupirira, kumapangitsanso kamvekedwe ka minofu ndi kukula kwake. Zochita zolimbitsa thupizi ndizoyenera aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo, makamaka m'mikono, kapena kulimbitsa thupi, makamaka m'miyendo. Anthu angafune kuchita masewera olimbitsa thupi opiringa kuti azitha kuchita bwino pamasewera, kuwongolera mawonekedwe awo, kapena kuthandizira zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Curl

• Pamene manja anu akumtunda asasunthike, pindani zolemerazo pamene mukugwira ma biceps pamene mukupuma, mikono yokhayo iyenera kusuntha.
• Pitirizani kusuntha mpaka ma biceps anu atakhazikika bwino ndipo ma dumbbells ali pamapewa, gwirani malo omwe mwapangana kuti mupume pang'ono pamene mukufinya ma biceps anu.
• Pang'onopang'ono yambani kubweretsanso ma dumbbells pamalo oyambira pamene mukupuma.
• Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.

Izinto zokwenza Curl

• Kulemera Koyenera: Sankhani kulemera koyenera kwa inu. Ngati kulemera kuli kolemera kwambiri, mutha kugwiritsa ntchito msana kapena mapewa anu kuti muthandizire kukweza, zomwe zingayambitse kuvulala. Ngati kulemera kuli kopepuka, simudzagwira ntchito bwino ma biceps anu. Kulemera koyenera kuyenera kukulolani kuchita za 10-15 kubwereza minofu yanu isanayambe kutopa.
• Mayendedwe Olamuliridwa: Pewani mayendedwe achangu, onjenjemera. M’malo mwake, kwezani ndi kutsitsa zolemerazo pang’onopang’ono, mwadongosolo. Izi zidzakuthandizani kuti mupindule kwambiri ndi masewerawa chifukwa zimapangitsa kuti minofu yanu ikhale yovuta kwa nthawi yaitali.
• Kuyenda Kwathunthu: Onetsetsani

Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Curl?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Curl. Ndi njira yoyambira yophunzitsira mphamvu yomwe imayang'ana ma biceps. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Pamene mphamvu zawo zikukula, amatha kuwonjezera kulemera kwake pang'onopang'ono. Ndikwabwinonso kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetsetse kuti masewerawa akuchitika moyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Curl?

• The Hammer Curl imagwira ntchito zonse ziwiri za biceps ndi brachialis, minofu ya kumtunda kwa mkono.
• The Preacher Curl ndikusintha komwe kumapereka masewera olimbitsa thupi akutali a biceps.
• The Concentration Curl ndi kusiyana kwa bicep curl komwe kumathandizira kulimbitsa minofu ndi mphamvu.
• The Incline Dumbbell Curl ndi kusiyana komwe kumayang'ana mutu wautali wa biceps ndikupereka kutambasula kwakukulu.

Izinto zokufunda ezishisa ezivumelekile Curl?

• Tricep Dips: Ngakhale kuti ntchitoyi imayang'ana kwambiri pa triceps, imathandizanso kuti minofu ikhale yokhazikika m'manja ndi mapewa anu. Kukhazikika kumeneku kumathandizira kupewa kuvulala ndikuwongolera magwiridwe antchito a ma curls anu.
• Zokoka: Zokoka zimagwira ntchito pama lats, ma biceps, ndi ma deltoids, omwe ndi minofu yomwe imakhudzidwa ndi ma curls. Kulimbitsa minofu iyi kumatha kupititsa patsogolo magwiridwe antchito a ma curls popereka maziko olimba othandizira ndikupangitsa kuyenda kokwanira.