Curl yogwira pafupi

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

Ukuxhumana kwe Curl yogwira pafupi

Close-grip Curl ndi masewera olimbitsa thupi omwe amapangidwira kulimbitsa ndi kumveketsa ma biceps ndi manja, kupereka kulimbitsa thupi kwambiri chifukwa cha malo opapatiza. Ndioyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuphatikiza omanga thupi omwe akufuna kudzipatula ndi kukulitsa minofu ya manja awo. Anthu amatha kusankha kuchita masewera olimbitsa thupi kuti alimbikitse mphamvu za mkono, kukulitsa matanthauzo a minofu, komanso kulimbitsa mphamvu zogwira, zomwe zingakhale zopindulitsa pazochitika za tsiku ndi tsiku ndi zolimbitsa thupi zina.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Curl yogwira pafupi

• Tsopano, mukusunga mikono yanu yakumtunda, tulutsani mpweya ndi kupindika zolemerazo mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
• Ndiye kupuma ndi pang'onopang'ono kuyamba kutsitsa ma dumbbells kubwerera ku malo oyambira.
• Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
• Kumbukirani kusunga zigono zanu pafupi ndi torso yanu nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kukweza zolemera; ma biceps anu ayenera kugwira ntchito zonse.

Izinto zokwenza Curl yogwira pafupi

• Kusankha Kulemera: Sankhani kulemera komwe kumakhala kovuta koma kumakupatsani mwayi wokhala ndi mawonekedwe oyenera panthawi yonseyi. Kugwiritsa ntchito kulemera kolemera kwambiri kungayambitse mawonekedwe osayenera ndikuwonjezera chiopsezo chanu chovulazidwa.
• Mayendedwe Olamuliridwa: Pewani mayendedwe ofulumira, ogwedezeka. M'malo mwake, chitani masewerawa pang'onopang'ono, molamulidwa. Kwezani kulemera kwake kwa chiwerengero cha awiri, imani pamwamba, kenaka muchepetsenso kuwerengera katatu.
• Pewani Kugwiritsa Ntchito Msana Wanu: Kulakwitsa kofala ndiko kugwiritsa ntchito kumbuyo kuti muthandize kukweza kulemera kwake. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi

Curl yogwira pafupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Curl yogwira pafupi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a curl-grip. Ndi masewera olimbitsa thupi kwambiri kulunjika ma biceps ndi manja. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awonetse kaye kayendetsedwe kake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Curl yogwira pafupi?

• The Incline Close-Grip Curl imachitika pa benchi yokhazikika, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuyang'ana mbali zosiyanasiyana za biceps.
• The Hammer Close-Grip Curl ndi kusiyana komwe manja a kanjedza amayang'anizana, kugwirizanitsa ma biceps ndi mapiko.
• The Preacher Close-Grip Curl imachitidwa pa benchi yolalikira, yomwe imathandiza kukhazikika kwa mikono ndikuyang'ana pa minofu ya bicep.
• The Resistance Band Close-Grip Curl ndi yosiyana yomwe imagwiritsa ntchito gulu lotsutsa m'malo mwa zolemera, zomwe zimapereka kusagwirizana nthawi zonse.

Izinto zokufunda ezishisa ezivumelekile Curl yogwira pafupi?

• Mapiritsi a Hammer: Mapiritsi a Hammer amathandizana ndi Close-grip Curls poyang'ana brachialis ndi brachioradialis, minofu iwiri yomwe imagwiritsidwa ntchito poyendetsa chigongono monga momwe zilili mu Close-grip Curl, koma kuchokera kumbali ina, motero kumapangitsanso mphamvu zonse za mkono ndi kukula kwake.
• Zowonjezera Tricep Extension: Zochita izi zimakwaniritsa Curl-Crip Curl poyang'ana minofu ya tricep, wotsutsana ndi bicep, yomwe imalimbikitsa chitukuko chokhazikika cha minofu ndikuthandizira kuyendetsa bwino kwa mkono wopiringa.