Pamwamba Curl
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Ukuxhumana kwe Pamwamba Curl
The Overhead Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps ndi mapewa, kuthandiza kulimbikitsa mphamvu zam'mwamba komanso kutanthauzira minofu. Zochita izi ndi zabwino kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kuti zigwirizane ndi magulu olimbitsa thupi. Kuphatikizira ma Curls a Overhead muzochita zanu zolimbitsa thupi kungathandize kulimbitsa mphamvu ya mkono ndi kukhazikika, ndikupangitsa kuti ikhale yopindulitsa kwa iwo omwe akuyang'ana kuti apititse patsogolo ntchito zawo zamasewera kapena zochitika za tsiku ndi tsiku zomwe zimafuna mphamvu zapamwamba za thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Pamwamba Curl
- Kwezani ma dumbbells pamwamba pa mutu wanu, ndikusunga zigono zanu pafupi ndi mutu wanu komanso pansi. Awa ndi malo anu oyambira.
- Pang'onopang'ono tsitsani zolemera kumbuyo kwa mutu wanu kwinaku mukusunga manja anu akumtunda, ndikupumira pamene mukuchita gawo ili la kayendetsedwe kake.
- Gwiritsani ntchito ma biceps anu kuti mupirire zolemera kuti zibwerere pomwe mukuyambira, ndikutulutsa mpweya pamene mukuchita gawo ili la kayendetsedwe kake.
- Bwerezani masitepe awa pa kuchuluka komwe mukufuna kubwereza.
Izinto zokwenza Pamwamba Curl
- Mayendedwe Oyendetsedwa: Ndikofunikira kuwongolera mayendedwe anu panthawi yolimbitsa thupi. Pewani kuthamanga ndi kupindika kapena kusiya zolemera kuti zigwe mwachangu. M'malo mwake, yang'anani pakukwera pang'onopang'ono, kokhazikika komanso kutsika pang'onopang'ono. Izi sizidzangoteteza kuvulala, komanso zidzagwirizanitsa minofu yanu bwino.
- Kulemera Koyenera: Sankhani cholemera chomwe chili chovuta koma chotheka. Ngati kulemera kuli kolemera kwambiri, mukhoza kusokoneza mawonekedwe anu kapena kuvulazidwa koopsa. Ngati izo
Pamwamba Curl Izibonelo ZeziNcezu Zakho
Izinkomba ezixhelwayo zokufunda Pamwamba Curl?
Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Overhead Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri wotsogolera poyambira. Zochita zolimbitsa thupi zimayang'ana kwambiri minofu ya bicep ndipo ikhoza kukhala yowonjezera pakuchita masewera olimbitsa thupi apamwamba.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Pamwamba Curl?
- The Standing Overhead Cable Curl: Kusiyanaku kumagwiritsa ntchito makina a chingwe, kulola kusagwirizana kosalekeza pa biceps panthawi yonseyi.
- Dumbbell Overhead Curl: Kusiyanaku kumachitika ndi ma dumbbells, kulola mkono uliwonse kuti ugwire ntchito pawokha komanso kuwonetsa kusagwirizana kulikonse kwamphamvu.
- The Resistance Band Overhead Curl: Kusinthaku kumagwiritsa ntchito gulu lokana, lomwe lingasinthidwe pamagawo osiyanasiyana okana ndipo ndilabwino pakulimbitsa thupi kunyumba.
- The Alternating Overhead Curl: Kusiyanaku kumaphatikizapo kusinthana kwa manja panthawi yochita masewera olimbitsa thupi, zomwe zingathandize kuonjezera mphamvu ndikuyang'ana kwambiri minofu ya bicep.
Izinto zokufunda ezishisa ezivumelekile Pamwamba Curl?
- The Hammer Curl ndi ntchito ina yomwe imagwirizana bwino ndi Overhead Curl chifukwa imayang'ana brachialis ndi brachioradialis, minofu iwiri yomwe ingathandize kukonza mphamvu zonse za mkono ndi kukula kwake, motero kupititsa patsogolo ntchito ya Overhead Curl yanu.
- Zochita za Pull-Up zimaphatikizanso ndi Overhead Curl pamene imagwira ntchito pamwamba pa thupi lonse, kuphatikizapo biceps, zomwe zingathandize kupititsa patsogolo mphamvu zanu ndi kupirira kwa Overhead Curl.
Amaxabiso angamahlekwane kanye Pamwamba Curl
- Kulimbitsa thupi kwa Cable Overhead Curl
- Kuchita masewera olimbitsa thupi a Biceps ndi Cable
- Kulimbitsa thupi kwa Upper Arms
- Kulimbitsa Biceps ndi Overhead Curl
- Kulimbitsa thupi kwa chingwe kwa Upper Arms
- Kuchita masewera olimbitsa thupi a Biceps
- Kulimbitsa thupi kwa Biceps pogwiritsa ntchito chingwe
- Kupiringa Pamwamba kwa Mikono Yapamwamba
- Masewera olimbitsa thupi a Biceps
- Kumanga Mikono Yam'mwamba ndi Cable Overhead Curl