Thumbnail for the video of exercise: Kuyimirira Mkati Biceps Curl

Kuyimirira Mkati Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.

IdivayisiMigergo

Imimiselo eqhaphoBiceps Brachii

Amashwa eqhaphoBrachialis

Asa zokubonisa:

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Ma Dumbbell Oyima M'kati mwa Biceps Curl

Dumbbell Zottman Curl demonstration

Dumbbell Zottman Curl

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Dumbbell Standing Single Spider Curl

Dumbbell Incline Curl demonstration

Dumbbell Incline Curl

Dumbbell Imachepetsa Biceps Curl demonstration

Dumbbell Imachepetsa Biceps Curl

Dumbbell Standing Biceps Curl demonstration

Dumbbell Standing Biceps Curl

Dumbbell Atakhala Mkati Mwa Biceps Curl demonstration

Dumbbell Atakhala Mkati Mwa Biceps Curl

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Dumbbell Atakhala Curl

Biceps Curl Yoyimirira demonstration

Biceps Curl Yoyimirira

Dumbbell Biceps Curl demonstration

Dumbbell Biceps Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Kuyimirira Mkati Biceps Curl

The Standing Inner Biceps Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma biceps, komanso imagwiranso manja ndi mapewa. Ndiwoyenera kwa anthu onse pamlingo wolimbitsa thupi omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira kwa minofu. Kuchita masewera olimbitsa thupi kumakhala kopindulitsa kwambiri chifukwa kumathandizira kulimbitsa minofu ndi kukhazikika kwa mikono, kupangitsa kuti ntchito za tsiku ndi tsiku zikhale zosavuta komanso kupititsa patsogolo ntchito zamasewera osiyanasiyana ndi zolimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Kuyimirira Mkati Biceps Curl

Sungani zigono zanu pafupi ndi torso yanu nthawi zonse pamene mukupiringa zolemera pamene mukugwira ma biceps anu pamene mukupuma. Mikono yokhayo iyenera kusuntha, mikono yanu yakumtunda iyenera kukhala yosasunthika nthawi zonse. Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa.
Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
Pang'onopang'ono yambani kubweretsanso ma dumbbells kumalo oyambira pamene mukupuma.
Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.

Izinto zokwenza Kuyimirira Mkati Biceps Curl

**Kugwira Koyenera**: Gwirani ma dumbbells ndi manja anu kuyang'ana kutsogolo ndi zigongono pafupi ndi torso yanu. Apa ndi poyambira. Cholakwika chofala ndikulola kuti zigongono zichoke m'thupi, zomwe zimatha kuyambitsa kupsinjika ndi kuvulala.
**Kuyenda Koyendetsedwa**: Pamene mukupiringa zolemera, mikono yanu yakumtunda isayimilire ndikungosuntha manja anu akutsogolo. Kukwera m'mwamba kuyenera kukhala pang'onopang'ono komanso koyendetsedwa, osati kugwedezeka kapena kuthamanga. Izi zimathandiza kugwirizanitsa bwino ma biceps.
**Kuyenda Kwathunthu**: Onetsetsani kuti mwatambasula manja anu pansi pa kayendetsedwe kake ndikumangirira ma dumbbell mpaka mapewa anu pamwamba pakuyenda. Pewani kubwereza pang'ono chifukwa kungachepetse mphamvu ya masewerawo.
**Pewani Kugwiritsa Ntchito

Kuyimirira Mkati Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Kuyimirira Mkati Biceps Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Standing Inner Biceps Curl. Ntchitoyi imayang'ana kwambiri ma biceps ndipo imatha kuchitidwa ndi zolemetsa zopepuka poyambira. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene aphunzire mawonekedwe olondola ndi njira zopewera kuvulala. Ayenera kuyamba ndi zolemera zopepuka ndipo pang'onopang'ono aziwonjezeka pamene mphamvu zawo zikukula. Zingakhalenso zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Kuyimirira Mkati Biceps Curl?

Concentration Curls: Mtunduwu umapangidwa utakhala pansi, kumbuyo kwa mkono wako wakumtunda ukukhazikika pa ntchafu yako yamkati, zomwe zimathandiza kupatula minofu ya biceps.
Mlaliki Wokhotakhota: Kusiyanaku kumachitika pogwiritsa ntchito benchi yolalikira, pomwe kumbuyo kwa mkono wanu wakumtunda kumakhala pa pad, kumapereka kudzipatula kwambiri kwa biceps.
Incline Dumbbell Curls: Zochita izi zimachitika pa benchi yopendekera, yomwe imasintha mbali ya kukweza ndikuyika kutsindika kwambiri pamutu wautali wa biceps.
Zottman Curls: Kusiyanaku kumaphatikiza kupindika nthawi zonse ndi kupiringa mobwerera m'mbuyo mumayendedwe amodzi, kumagwira ntchito zonse ziwiri zakutsogolo ndi zakutsogolo.

Izinto zokufunda ezishisa ezivumelekile Kuyimirira Mkati Biceps Curl?

Concentration Curls: Zochitazi zimakwaniritsa Kuyimirira Mkati Biceps Curl chifukwa imalekanitsa minofu ya biceps ndipo imalola kuti minofu ikhale yowonjezereka, kupititsa patsogolo mphamvu ndi kukula kwa biceps.
Tricep Dips: Ngakhale kuti ntchitoyi imayang'ana makamaka pa triceps, imathandizira Standing Inner Biceps Curl mwa kulimbikitsa chitukuko choyenera cha mkono ndikuletsa kusamvana kwa minofu, chifukwa imagwira ntchito yotsutsana ndi gulu la minofu.

Amaxabiso angamahlekwane kanye Kuyimirira Mkati Biceps Curl

Dumbbell Bicep Curl
Kuchita Zolimbitsa Thupi za Arm Curl
Kulimbitsa Mkati Biceps
Kuchita Zolimbitsa Thupi Zapamwamba za Arm
Kuchita Zolimbitsa Thupi za Bicep
Dumbbell Inner Bicep Curl
Woyimirira wa Dumbbell Curl
Kuchita Zolimbitsa Thupi za Arm
Bicep Building Workout
Kuchita Zolimbitsa Thupi Zam'manja Zapamwamba