Ma Dumbbell Revers akugwira Biceps Curl

• Inhloko yeziNdawo: Mikombe.
• Idivayisi: Migergo
• Imimiselo eqhapho: Brachioradialis
• Amashwa eqhapho: Biceps Brachii, Brachialis

Ukuxhumana kwe Ma Dumbbell Revers akugwira Biceps Curl

Dumbbell Reverse Grip Biceps Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps ndi manja, kukulitsa kukula kwa minofu, tanthauzo, ndi kupirira. Ndizoyenera aliyense, kuyambira oyamba olimbitsa thupi mpaka othamanga otsogola, omwe akufuna kupititsa patsogolo mphamvu ndi mawonekedwe awo apamwamba. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa zimalimbikitsa mphamvu zogwira bwino, zimathandizira kuti minofu ya manja ikhale yolimba, komanso imathandizira mayendedwe a tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Ma Dumbbell Revers akugwira Biceps Curl

• Pamene manja anu akumtunda akukhala osasunthika, tulutsani mpweya ndi kupindika zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
• Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
• Bwerezani ndondomekoyi kwa kuchuluka kovomerezeka kwa kubwereza.
• Kumbukirani kusunga zigono zanu pafupi ndi torso yanu nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kukweza zolemera; ma biceps anu ayenera kugwira ntchito zonse.

Izinto zokwenza Ma Dumbbell Revers akugwira Biceps Curl

• Maonekedwe Oyenera: Imirirani mowongoka ndi mapewa anu ali ndi mbali zinayi ndipo mapazi anu motalikirana ndi mapewa. Sungani zigono zanu pafupi ndi thupi lanu nthawi zonse. Osawalola kupita patsogolo kapena kutulukira m'mbali. Ichi ndi cholakwika chofala chomwe chingachepetse mphamvu ya masewera olimbitsa thupi ndikuwonjezera chiopsezo cha kuvulala.
• Mayendedwe Oyendetsedwa: Mukakweza ma dumbbells, gwiritsani ntchito kuyenda pang'onopang'ono komanso koyendetsedwa. Pewani chiyeso chogwiritsa ntchito mphamvu kapena kusuntha masikelo. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
• Kuyenda Kwathunthu: Onetsetsani kuti

Ma Dumbbell Revers akugwira Biceps Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Ma Dumbbell Revers akugwira Biceps Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Dumbbell Reverse Grip Biceps Curl. Komabe, ndikofunikira kuti muyambe ndi zolemera zopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndi bwino kuphunzira njira zolondola kuchokera kwa katswiri wolimbitsa thupi kapena kudzera pa intaneti yodalirika. Nthawi zonse kumbukirani kutenthetsa musanayambe masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Ma Dumbbell Revers akugwira Biceps Curl?

• Hammer Curl: M'malo mwa kanjedza kuyang'ana m'mwamba monga momwe zimapindidwira mwachikhalidwe, mosiyana ndi izi, zikhatho zimayang'anizana. Kusuntha kuli kofanana, koma kusintha kogwira kumagwira ntchito zosiyanasiyana minofu.
• Concentration Curl: Kusinthaku kumafuna kuti mukhale pa benchi, kukulitsa miyendo yanu, ndi kupindika dumbbell pakati pa miyendo yanu. Dzanja limathandizidwa pa ntchafu, zomwe zimathandiza kudzipatula kwa bicep minofu.
• Incline Dumbbell Curl: Mukusintha uku, mumakhala pa benchi yosinthika yokhazikika pakona yotsika ndikuchita ma curls. Udindowu umawonjezera kusuntha ndikuwongolera minofu ya bicep mosiyana.
• Preacher Curl: Kusintha uku kumafuna benchi yolalikira ndi dumbbell. Mukupumira mkono wanu pa slo

Izinto zokufunda ezishisa ezivumelekile Ma Dumbbell Revers akugwira Biceps Curl?

• Tricep Dips: Zochita izi zimakwaniritsa Dumbbell Reverse Grip Biceps Curl pogwira ntchito pamagulu otsutsana a minofu, triceps, yomwe imathandizira kulimbitsa mphamvu ndi chitukuko cha mbali zonse za mkono.
• Chin-Ups: Chin-ups ndi masewera olimbitsa thupi omwe amayang'ana kwambiri ma biceps anu komanso amalimbitsa minofu yanu yam'mbuyo ndi mapewa, ndikupangitsa kuti ikhale yogwirizana kwambiri ndi Dumbbell Reverse Grip Biceps Curl polimbikitsa mphamvu zam'mwamba zonse ndi zofanana.