Lever Preacher Curl

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

Ukuxhumana kwe Lever Preacher Curl

The Lever Preacher Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps, kupititsa patsogolo mphamvu ndi kukula kwa minofu. Kulimbitsa thupi kumeneku ndikwabwino kwa anthu onse pamlingo wolimbitsa thupi, kuphatikiza oyamba kumene komanso odziwa masewera olimbitsa thupi, omwe cholinga chake ndi kulimbitsa thupi lawo ndikumanga mikono yodziwika bwino. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kukonza kukongola kwa mkono wanu, kupititsa patsogolo machitidwe anu pamasewera kapena zochitika zomwe zimafuna mphamvu ya mkono, ndikuthandizira kuti minofu ikhale yolimba komanso yokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Lever Preacher Curl

• Gwirani ma lever ndikugwira pansi, kuonetsetsa kuti manja anu akuyang'ana mmwamba ndipo manja anu ali otambasulidwa.
• Pang'onopang'ono piringizani zogwirirazo kumapewa anu ndikusunga mikono yakumtunda ndi mapewa anu, manja anu okha ndi omwe ayenera kusuntha.
• Imani pamwamba pa kayendetsedwe kake, ndikufinya ma biceps anu kwa kamphindi musanatsike pang'onopang'ono zogwirira ntchito kubwerera kumalo oyambira.
• Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, kuwonetsetsa kuti mukhale ndi mawonekedwe oyenera panthawi yonse yolimbitsa thupi.

Izinto zokwenza Lever Preacher Curl

• Kugwira ndi Chigongono Position: Gwirani kachingwe kachitsulo ndikugwira pansi pamanja (mikhato ikuyang'ana mmwamba) ndi manja anu motalikirana ndi mapewa. Onetsetsani kuti zigongono zanu zikugwirizana ndi mapewa anu osati kutuluka, izi zidzakuthandizani kuti mukhale olamulira komanso kupewa kuvulala.
• Kuyenda Koyendetsedwa: Pewani kulakwitsa komwe kumachitika nthawi zambiri pothamangira masewerawo. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, kolamulidwa. Pamene mukupiringa mipiringidzoyo molunjika mapewa anu, finyani ma biceps anu pamwamba pa kayendetsedwe kake ndikutsitsa pang'onopang'ono kumbuyo.
• Kuyenda Kwathunthu: Ndikofunikira

Lever Preacher Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Lever Preacher Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Lever Preacher Curl. Komabe, ndikofunikira kuti ayambe ndi zolemetsa zopepuka ndikuwonetsetsa kuti ali ndi mawonekedwe oyenera kuti asavulale. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri yemwe amawatsogolera mpaka atakhala omasuka kuchita okha.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Lever Preacher Curl?

• Barbell Preacher Curl: Kusiyanaku kumagwiritsa ntchito chotchinga, chomwe chingathandize kugwirizanitsa mikono yonse mofanana ndikuwonjezera katundu wonse.
• Mlaliki Wamkono Umodzi Wopiringizika: Kusiyanaku kumayang'ana pa mkono umodzi panthawi imodzi, kulola kuyesetsa kwambiri pa bicep iliyonse.
• Incline Preacher Curl: Kusiyanaku kumachitika pa benchi yokhotakhota, yomwe imatha kupereka mbali yosiyana ndikuyang'ana ma biceps mwanjira yapadera.
• Hammer Preacher Curl: Kusiyanasiyana kumeneku kumaphatikizapo nyundo yogwira (miyendo ikuyang'anizana), zomwe zingathandize kugwirizanitsa minofu ya brachialis ndi brachioradialis, minofu ya mkono.

Izinto zokufunda ezishisa ezivumelekile Lever Preacher Curl?

• Tricep Pushdowns: Pamene Lever Preacher Curls imayang'ana pa biceps, Tricep Pushdowns imayang'ana triceps, yomwe ndi gulu lotsutsana la minofu. Mwa kulimbikitsa ma triceps, mumatsimikizira chitukuko chokhazikika komanso kuchepetsa chiopsezo cha kuvulala chifukwa cha kusalinganika kwa minofu.
• Barbell Curl: Zochitazi zimayang'ananso ma biceps, ofanana ndi Lever Preacher Curls. Komabe, kumaphatikizapo kugwirana kosiyana ndi kaimidwe kosiyana, kulola kusonkhezera kwa ulusi wa minofu kuchokera kumbali yosiyana, yomwe ingayambitse kukula kwa minofu.