Kunama Mokhotakhota Wapafupi

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

Ukuxhumana kwe Kunama Mokhotakhota Wapafupi

The Lying Close-grip Curl ndi masewera olimbitsa thupi omwe amalimbitsa ndikulimbitsa ma biceps ndi mikono yakutsogolo, komanso kumakhudza pachimake ndikuwongolera mphamvu yakumtunda kwa thupi lonse. Ndi masewera olimbitsa thupi abwino kwambiri kwa oyamba kumene komanso okonda masewera olimbitsa thupi chimodzimodzi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi mphamvu zamunthu payekha. Anthu atha kusankha kuphatikiza izi m'chizoloŵezi chawo chifukwa cha mphamvu yake yomanga minofu komanso kuthekera kwake kupititsa patsogolo matanthauzo a mkono ndi mphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kunama Mokhotakhota Wapafupi

• Gwirani barbell ndikugwira mwamphamvu, manja anu akuyang'ana mmwamba ndi manja anu motalikirana ndi mapewa.
• Sungani zigongono zanu pafupi ndi thupi lanu ndikuyima, kenaka pindani pang'onopang'ono zitsulozo molunjika pachifuwa chanu.
• Imani kwakanthawi pamwamba pakuyenda, ndikufinya ma biceps anu.
• Pang'onopang'ono tsitsani barbell kubwerera kumalo oyambira, ndikuwongolera nthawi yonse yoyenda. Izi zimamaliza kubwereza kumodzi.

Izinto zokwenza Kunama Mokhotakhota Wapafupi

• **Mayendedwe Olamuliridwa:** Pamene mukupiringiza chotchinga chakuchifuwa chanu, onetsetsani kuti zigongono zanu zikhale zokhazikika komanso pafupi ndi thupi lanu. Kuyenda kuyenera kukhala pang'onopang'ono komanso kuyendetsedwa, kuyang'ana pa kutsika ndi kukulitsa kwa biceps. Pewani mayendedwe othamanga kapena othamanga omwe angayambitse kupsinjika kwa minofu kapena kuvulala.
• **Kuyenda Kwathunthu:** Tsitsani belulo kubwerera pomwe idayambira, ndikuwonetsetsa kuti mikono ikulitsidwa. Izi zimathandiza kuti pakhale kuyenda kokwanira, komwe kuli kofunikira kuti minofu ikule. Pewani kubwereza pang'ono chifukwa sagwira ntchito mokwanira ndi minofu.
• **Njira Yopumira:** Kupuma koyenera ndikofunikira pakulimbitsa thupi kulikonse. Inhale pamene mukutsitsa barbell ndikutulutsa mpweya

Kunama Mokhotakhota Wapafupi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kunama Mokhotakhota Wapafupi?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Liing Close-grip Curl. Ndi masewera olimbitsa thupi osavuta omwe amalimbana ndi ma biceps. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mupewe kuvulala ndikuwonetsetsa mawonekedwe oyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, oyamba kumene ayenera kutenga nthawi kuti aphunzire njira yoyenera ndipo angapindule ndi chitsogozo cha mphunzitsi waumwini kapena katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kunama Mokhotakhota Wapafupi?

• Atakhala Pafupi-Grip Curl: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pa benchi, zomwe zimathandiza kudzipatula ma biceps pochepetsa kukhudzidwa kwa minofu ina.
• Hammer Close-grip Curl: Kusiyanaku kumaphatikizapo kugwira ma dumbbells mu nyundo (ndi manja ang'onoang'ono akuyang'anizana), zomwe zimayang'ana minofu ya brachialis kuwonjezera pa biceps.
• Mlaliki Wokhotakhota Wapafupi: Kusinthaku kumaphatikizapo kugwiritsa ntchito benchi yolalikirira kuti mugoneke manja anu, yomwe imalekanitsa ma biceps ndikukulepheretsani kugwiritsa ntchito mapewa anu kapena msana kuti mukweze kulemera kwake.
• Incline Close-grip Curl: Kusiyanaku kumachitika mutagona pa benchi yolowera, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuyang'ana kumunsi kwa biceps.

Izinto zokufunda ezishisa ezivumelekile Kunama Mokhotakhota Wapafupi?

• Ma curls a Hammer: Mapiringa a nyundo amathandizira Mapiringa Ogona Pafupi Poyang'ana ma biceps ndi brachialis, minofu yomwe nthawi zambiri imanyalanyazidwa yomwe imatha kukulitsa mawonekedwe onse a mkono ikapangidwa bwino.
• Tricep Dips: Pamene Kunama Pafupi-Grip Curl imayang'ana pa biceps, Tricep Dips imayang'ana gulu losiyana la minofu - triceps - kuthandiza kuonetsetsa kuti mkono ukuyenda bwino komanso kupewa kuvulala koopsa.