Kokani Curl
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Ukuxhumana kwe Kokani Curl
Drag Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kukulitsa kukula kwa minofu ndi mphamvu ya mkono. Ndiwoyenera kwa anthu pamlingo uliwonse wolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, omwe akufuna kupititsa patsogolo mphamvu zawo zakumtunda. Anthu angafune kuchita masewera olimbitsa thupi chifukwa amathandizira kutanthauzira bwino kwa minofu, kumathandizira kaimidwe kabwinoko, komanso kumapangitsa kuti masewerawa azichita bwino.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Kokani Curl
- Sungani zigono zanu pafupi ndi torso nthawi zonse ndikusunga thupi lanu.
- Tsopano, m'malo mopindika cholemeracho molunjika, piringizeni molunjika ku thupi lanu, ndikusunga zigongono zanu ndikugwiritsa ntchito ma biceps anu kukweza kulemerako.
- Pitirizani kukweza kulemera kwanu mpaka ma biceps anu atakhazikika bwino ndipo bala ili pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
- Pang'onopang'ono yambani kubweretsanso bala pomwe mukuyambira pomwe mukupuma. Bweretsani kubwereza zomwe mwalimbikitsa.
Izinto zokwenza Kokani Curl
- **Pewani Kugwiritsa Ntchito Momentum**: Kulakwitsa kofala ndiko kugwiritsa ntchito kuthamanga kwa thupi kukweza kulemera, m'malo modalira minofu ya bicep. Onetsetsani kuti mukweze ndi kuchepetsa kulemera kwake molamulidwa, kuyang'ana pa kugwedezeka kwa minofu ndi kumasuka osati kuyenda komweko.
- **Musaonjezere Kulemera Kwambiri**: Zingakhale zokopa kukweza zolemera kwambiri poyesa kufulumizitsa kukula kwa minofu. Komabe, kukweza zolemetsa zomwe zimakhala zolemetsa kwambiri kungayambitse maonekedwe oipa komanso kuvulala komwe kungatheke. Ndi bwino kugwiritsa ntchito cholemetsa chomwe chimakulolani kuchita masewera olimbitsa thupi
Kokani Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Kokani Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Drag Curl. Komabe, ndikofunikira kuti muyambe ndi zolemetsa zopepuka kuti muwonetsetse mawonekedwe ndi njira yoyenera. Zochita izi zimayang'ana ma biceps ndipo zimafunikira barbell. Chinsinsi chake ndikusunga belu pafupi ndi thupi ndikulikokera m'mwamba ndi pansi m'malo molichotsa pathupi. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, oyamba kumene ayenera kuchita pang'onopang'ono ndikupempha chitsogozo kwa katswiri wa masewera olimbitsa thupi ngati akufunikira.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Kokani Curl?
- Seated Drag Curl: Mu mtundu uwu, mumakhala pa benchi ndi nsana wanu mowongoka ndikumakokera. Izi zimathandiza kudzipatula kwa biceps ndikuchepetsa kukhudzidwa kwa minofu ina.
- Reverse Grip Drag Curl: Kusinthaku kumaphatikizapo kugwira belu lotchinga ndi manja omwe akuyang'ana pansi. Izi sizimangoyang'ana ma biceps komanso zimagwiranso manja ndi minofu ya brachialis.
- Single Arm Drag Curl: Pakusintha uku, mumachita masewera olimbitsa thupi mkono umodzi panthawi, zomwe zimalola kuyang'ana kwambiri pa bicep iliyonse payekhapayekha.
- Smith Machine Drag Curl: Kusiyanaku kumaphatikizapo kugwiritsa ntchito makina a Smith, omwe amapereka bata ndikuthandizira kukhala ndi mawonekedwe oyenera, kuti akhale abwino kwa oyamba kumene kapena omwe akuyang'ana kudzipatula kwa biceps.
Izinto zokufunda ezishisa ezivumelekile Kokani Curl?
- Ma curls a Mlaliki: Ma curls olalikira amalekanitsa ma biceps, ofanana ndi ma curls, omwe amathandizira kuwongolera kamvekedwe ka minofu ndi kukula kwake, potero zimakwaniritsa kukula kwa bicep.
- Concentration Curls: Zochita izi zimayang'ana kwambiri kutsika kwa ma biceps, komwe kumayenderana ndi kukoka kokhotako popititsa patsogolo kusuntha konse ndi kukula kwa minofu, komanso kumathandizira kukonza kufananiza ndi kukhazikika kwa mikono.
Amaxabiso angamahlekwane kanye Kokani Curl
- Zochita za Cable Drag Curl
- Kulimbitsa thupi kwa Bicep ndi Cable
- Zochita zolimbitsa thupi za Upper Arm
- Zochita zolimbitsa thupi za ma biceps
- Kokani Curl ya Mikono Yapamwamba
- Zochita zolimbitsa thupi pa chingwe
- Kumanga kwa Bicep ndi Drag Curl
- Kulimbitsa Biceps ndi Chingwe
- Kokani njira yolimbitsa thupi ya Curl
- Upper Arm toning ndi Cable Drag Curl