Thumbnail for the video of exercise: Ma Dumbbell Oyima M'kati mwa Biceps Curl

Ma Dumbbell Oyima M'kati mwa Biceps Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Ma Dumbbell Oyima M'kati mwa Biceps Curl

The Dumbbell Standing Inner Biceps Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps, kulimbikitsa kukula kwa minofu ndikuwonjezera tanthauzo la mkono. Ndi yoyenera kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene kupita ku masewera olimbitsa thupi apamwamba, omwe akuyang'ana kuti apititse patsogolo mphamvu zawo zam'mwamba ndi kukongola. Anthu angasankhe kuchita masewera olimbitsa thupi chifukwa amalola kusuntha kwakukulu, komwe kungapangitse kuti minofu ikhale yogwira ntchito komanso zotsatira zomwe zingakhale zofulumira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ma Dumbbell Oyima M'kati mwa Biceps Curl

  • Pamene manja anu akumtunda asasunthike, pindani zolemerazo pamene mukugwira ma biceps pamene mukupuma. Mikono yokhayo iyenera kusuntha. Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
  • Kenako, pang'onopang'ono yambani kubweretsa ma dumbbells pamalo oyambira pomwe mukupuma.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza.
  • Nthawi zonse sungani ulamuliro ndipo musagwiritse ntchito msana kapena mapewa anu kuti mukweze zolemera; ma biceps anu ayenera kugwira ntchito zonse.

Izinto zokwenza Ma Dumbbell Oyima M'kati mwa Biceps Curl

  • Kuwongolera Kuyenda: Chinsinsi cha ntchitoyi ndikuwongolera kayendetsedwe kake. Musalole kuti ma dumbbells akulamulireni. Akwezeni moyenda bwino, molamulidwa, ndi kuwatsitsa mofanana. Pewani kugwedeza kapena kugwedeza ma dumbbells, zomwe zingayambitse kuvulala ndipo sizingagwire ntchito bwino minofu yanu.
  • Sungani Zigono Zanu Zokhazikika: Zigono zanu ziyenera kukhala m'mbali mwanu nthawi yonse yochita masewera olimbitsa thupi. Pewani kuwasunthira kutsogolo kapena kumbuyo, chifukwa izi zitha kusuntha kuyang'ana kutali ndi ma biceps anu ndikuyika mapewa anu kapena kumbuyo.
  • Gwiritsani Ntchito Kulemera Koyenera: Kugwiritsa ntchito ma dumbbells

Ma Dumbbell Oyima M'kati mwa Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ma Dumbbell Oyima M'kati mwa Biceps Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Standing Inner Biceps Curl. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti muyambe kupanga mphamvu za bicep. Komabe, ndikofunikira kuti muyambe ndi kulemera komwe kumakhala kosavuta komanso kosautsa kwambiri minofu. Kukonzekera koyenera ndikofunikiranso kuti tipewe kuvulala. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ma Dumbbell Oyima M'kati mwa Biceps Curl?

  • Incline Dumbbell Curl: Pakusinthasintha uku, mumakhala pa benchi yokhotakhota ndikuchita zopiringa, zomwe zimasintha mbali yokweza ndikulunjika mbali zosiyanasiyana za bicep.
  • Concentration Curl: Kuchita izi kumaphatikizapo kukhala pa benchi ndi chigongono chanu chili pa ntchafu yanu, ndi kupindika dumbbell molunjika pachifuwa chanu, ndikupatula biceps.
  • Preacher Curl: Kupiringa kwa mlaliki kumachitika pogwiritsa ntchito benchi yolalikira yomwe imathandiza kudzipatula minyewa popewa kugwedezeka kulikonse kapena kubera kumbuyo.
  • Cross Hammer Curl: M'kusiyana uku, mumapiringa dumbbell kudutsa thupi lanu molunjika paphewa lanu, zomwe zimagwira biceps ndi brachialis.

Izinto zokufunda ezishisa ezivumelekile Ma Dumbbell Oyima M'kati mwa Biceps Curl?

  • Mapiringa Oyikirapo: Ma curls okhazikika amalekanitsa ma biceps, ofanana ndi Dumbbell Standing Inner Biceps Curl, komanso amaphatikizana ndi brachialis ndi brachioradialis, minofu yamkono, yomwe imapereka kulimbitsa thupi kwathunthu kwa mkono.
  • Barbell Curl: Ma curls a Barbell amayang'ananso ma biceps brachii, monga Dumbbell Standing Inner Biceps Curl, koma kugwiritsa ntchito barbell kumabweretsa minofu yokhazikika m'manja ndi mapewa, kukulitsa mphamvu ndi kukhazikika.

Amaxabiso angamahlekwane kanye Ma Dumbbell Oyima M'kati mwa Biceps Curl

  • Dumbbell Biceps Curl
  • Kuyimirira Mkati Biceps Curl
  • Kuchita Zolimbitsa Thupi Zapamwamba za Arm
  • Biceps Kulimbitsa Zolimbitsa Thupi
  • Dumbbell Workout ya Arms
  • Inner Biceps Dumbbell Curl
  • Woyimirira wa Dumbbell Curl
  • Zochita za Arm Toning Dumbbell
  • Bicep Building Workouts
  • Zochita za Dumbbell za Mikono Yapamwamba