CABLE CURL
Ukuzivivinya kwama-curl okuphumelelayo okugcina ukungezwani ku-biceps futhi kubangele i-hypertrophy yemisipha ngokumelana okungapheli kwekhebuli.
Misa i-pulley yomshini wekhebula endaweni ephansi kakhulu futhi unamathisele ibha eqondile noma intambo. Yima cishe igxathu elilodwa ukusuka emshinini, ubambe isibambo ngezandla zombili ngokubambelela ngaphansi. Gcina izindololwane zakho emaceleni akho, exhale futhi uphakamise izibambo ezingeni esifubeni. Hlanganisa ama-biceps akho ngokuqinile phezulu, bese ubuyela kancane endaweni lapho uqala khona, uzwa ukungezwani kukhebula.
- Imisipha eyinhloko
- Biceps Brachii
- Imisipha esekelayo
- Brachialis · Brachioradialis · Forearms
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Elbow Flexion
Ingabe ingcono kunama-barbell curls?
Ama-Barbell alungele ukuqeqeshwa okunzima, kuyilapho izintambo zingcono ekubambeni okuqinile nokuzihlukanisa. Kungcono ukwenza inhlanganisela yakho kokubili.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Izilungiselelo Nezintambo Zekhebula
Qondanisa i-pulley ngezansi bese ubamba ibha. Yima uqonde isifuba sakho siphume kanye nenkathi yakho emaphakathi.
- 2
Isibambo Sokuphakamisa
Ngezindololwane zakho zicindezelwe emaceleni akho, phakamisa isibambo usebenzisa ama-biceps akho. Nciphisa ukuzamazama okuphezulu komzimba.
- 3
I-Vertex Contraction
Endaweni ephakeme kakhulu, cindezela ama-biceps akho bese ume kancane isekhondi elingu-1. Izwa ukumelana okuqhubekayo kwekhebula.
- 4
Ukumelana nokwehla
Nweba kancane izingalo zakho ukugwema ukuhudulwa isisindo sentambo. Gcina ukungezwani kwemisipha kulo lonke.
CONSTANT MECHANICAL TENSION
Izinzuzo zentambo engalahlekelwa ukumelana
Ngama-barbell noma ama-dumbbell curls, umthelela wamandla adonsela phansi wenza kube lula ukuthi imisipha ikhululeke phansi lapho izingalo zehliswe ngokuphelele. Kodwa-ke, ama-curls wekhebula anikeza ukumelana kwe-diagonal noma okuvundlile ngokusebenzisa ama-pulleys, okuphoqa i-biceps yakho ukuthi isebenze njalo phakathi nazo zonke izigaba zokunyakaza.
Lokhu kushuba kwesimo kwakha ama-metabolite e-intramuscular futhi kukhulisa umphumela wokumpompa, kubangele ukukhula kwe-hypertrophic ngamandla. Umphumela ubonakala ikakhulukazi uma kwenziwa ngokuphindaphinda okuphezulu ekupheleni komjikelezo wokuzivocavoca.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina iCable Curl iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-biceps brachii ikhiqiza ukunyakaza kuyilapho i-brachialis · brachioradialis · izingalo zisekela ukuqondanisa okufanayo kusukela ekuphindaphindweni kokuqala kuya kokugcina.
Sebenzisa isigaba sokwehlisa esilawulwayo esingamasekhondi amabili kuya kwamathathu futhi ugweme ukugxuma phakathi noguquko. Uma ukuphindaphinda kokugcina kuba kufushane, ngokushesha, noma ngokubonakala kwehluke kweyokuqala, yehlisa umthwalo noma misa isethi ngaphambi kokuba isu liphuke.
Iphuzu elibalulekile: Thuthukisa i-Cable Curl kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izindololwane phambili
- Lokho okubonayo
- Ukunyakaza lapho indololwane iqhubekela phambili kude nohlangothi lapho iphakamisa isibambo.
- Imbangela engaba khona
- Phakamisa isisindo usebenzisa imisipha yehlombe langaphambili.
- Indlela yokulungisa
- Gcina izindololwane zakho ziseceleni kwakho futhi unyakazise isibambo kuphela ngokugoba ingalo yakho.
Ukuhlehla okungaphezulu komzimba okuphezulu
- Lokho okubonayo
- Isikhundla sokuncika ukuze uphakamise isisindo.
- Imbangela engaba khona
- Ukukhetha isisindo esinzima kakhulu ukuthi ungasiphatha.
- Indlela yokulungisa
- Yehlisa isisindo bese uqinisa umgogodla nezinqulu ukuze ugcine umzimba wakho umile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Rope Cable Curl
Usebenzisa intambo, yelula izandla zakho phezulu ukuze wenze ukufinyela okukhulu kwama-biceps akho.
I-One Arm Cable Curl
Yenza ingalo eyodwa ngesikhathi ukuze uzwe ngokunembe kakhudlwana ukukhuthazwa kwe-bicep ngayinye kanye nokungalingani okulungile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ama-curls ekhebula awakuniki ikhefu le-biceps yakho. Yenza ngesigqi ngesivinini esiqinile.
Imvamisa
1-2 izikhathi ngesonto
Sebenzisa njengomsebenzi wokuqeda noma umsebenzi wokumpompa ama-biceps akho.
Ivolumu
3~4 amasethi, 12~15 izikhathi
Sincoma isisindo esifanele nokuphindaphinda okuphezulu ukuze ulondoloze ukungezwani okungaguquki.
- Yelula ngokugcwele izingalo zakho ezansi, kodwa qaphela ukuthi ungathinti isisindo.
- Ungagobi izihlakala zakho kude kakhulu ngaphakathi futhi uzigcine zingathathi hlangothi.
- Phefumula lapho ukhuphuka futhi uhogele umoya lapho wehla.
Imibuzo evame ukubuzwa
Isiphi isibambo esihle kakhulu?
Ibha eqondile iyisisekelo, isibambo sohlobo lwebha elula sinethezekile ezihlakaleni, futhi intambo inenzuzo ekufinyezweni okukhulu.
