CROSS BODY CURL
I-curl yomzimba ephambanayo iqinisa ukuxhumana phakathi kwe-brachialis nengalo yangaphambili ngokuthumela i-dumbbell kwesinye isifuba.
Amanye ama-curls lapho uphakamisela khona i-dumbbell ibheke kwesinye isifuba ngenkathi ugcina ukubambelela okumaphakathi nentende yakho ibheke ku-torso yakho. Abantu abaningi bakuthola kukhululekile ngokubandakanyeka okukhulu kwemisipha ye-brachialis ne-brachioradialis kanye nokuzungezisa isihlakala okuncane. Kunokuba wenze umzila omkhulu we-diagonal, kubalulekile ukunyakazisa izingalo zakho kuphela, ugcine izindololwane zakho eduze nomzimba wakho.
- Imisipha eyinhloko
- Imisipha ye-Brachialis, imisipha ye-brachioradialis
- Imisipha esekelayo
- I-Biceps brachii·Iziguquli zengalo yangaphambili
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- I-Neutral Grip Elbow Bend
Ihluke kanjani ku-curl yesando evamile?
Zombili zisebenzisa ukubamba okumaphakathi, kodwa i-curl yesando evamile iphakamisa i-dumbbell ehlombe elifanayo, futhi i-curl ye-crossbody iphakamisa i-dumbbell esifubeni esiphambene. Khetha ububanzi obungabangeli ukuthi i-torso yakho ijikeleze.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Yima ngokubambelela kokungathathi hlangothi
Bamba i-dumbbell ngezandla zombili izintende zakho zibheke emathangeni akho. Gcina izimbambo zakho kanye ne-pelvis kugxunyekwe futhi amahlombe akho ekude nezindlebe zakho.
- 2
Phakamisa i-dumbbell eyodwa diagonally
Exhale bese ugoba indololwane eyodwa, uthumele i-dumbbell ibheke kwesinye isifuba noma ngaphansi kwekholomu. Gcina izintende zakho zibheke ngaphakathi.
- 3
Yima ngaphambi kokuthi indololwane inyakaze
Yizwa ukufinyela kwemisipha ye-brachialis kanye nengalo njengoba ingalo engenhla ilandela ingaphambili lomzimba noma ima endaweni ethile ngaphambi nje kokuba ihlombe ligingqike.
- 4
Lawula futhi wenze olunye uhlangothi
Yehlisa ama-dumbbell ngendlela efanayo cishe imizuzwana emi-2 bese wenza uhlangothi oluphambene ngemva kokuba izingalo zakho zizinzile. Ungasonti i-torso yakho ukusuka kolunye kuya kolunye ukuze ubhekane nama-dumbbells.
DIAGONAL PATH
I-diagonal yindlela yengalo, hhayi ukuzungezisa umzimba
Beka ama-dumbbell emugqeni we-diagonal wemvelo ukuya ngaphambili kwesifuba sakho, hhayi ngqo ngaphezu kwehlombe lakho elibhekene. Izindololwane zakho kufanele zihlale eduze kwezimbambo zakho futhi i-torso yakho kufanele ihlale iqonde phambili.
Ukuphatha ama-dumbbell kude kakhulu kungabangela ukuthi amahlombe akho agingqikele ngaphakathi nezihlakala zakho zigoqe. Sebenzisa imizila emifushane, enethezekile elingana nobude bengalo yakho.
Iphuzu elibalulekile: Ikhono ongalisebenzisa ngaso leso sikhathi: “Izindololwane eziseceleni kwakho, ama-dumbbell ngakolunye uhlangothi lwesifuba sakho.”
NEUTRAL GRIP
Gcina isibambo siqondile ukuze izihlakala nezingalo zakho zibe kulayini
Ukubamba hlangothi kukhulisa ukubandakanyeka kwe-brachioradialis kanye ne-brachialis futhi kunciphisa izimfuno zokuzungezisa isihlakala. Bamba ama-dumbbell phakathi nendawo yesibambo ukuze ugweme ukuwatshekisa noma ukugoqa izihlakala zakho ubheke eminweni yakho emincane.
Uma ukubamba kwakho kuxega kuqala, lungisa isivinini sakho sokuphindaphinda futhi ubambe indawo yama-dumbbell asindayo. Amandla okubamba angase abe yisici esikhawulelayo, kodwa akudingeki ukuthi anxeshezelwe ngebhande.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Phendula i-torso ngakolunye uhlangothi.
- Lokho okubonayo
- Lapho ama-dumbbell ephakanyiswa, amahlombe nesifuba kuyazungeza ndawonye.
- Imbangela engaba khona
- Isisindo elenza ihaba ububanzi be-diagonal noma okunzima ukusilawula ngengalo eyodwa.
- Indlela yokulungisa
- Qinisa i-abs nezinqulu zakho futhi wehlise uhla lwakho lokunyakaza. Bheka esibukweni bese uqinisekisa ukuthi womabili amahlombe abheke phambili.
Izindololwane zilandela phambili
- Lokho okubonayo
- Phezulu, izindololwane zishiya izimbambo bese ziya ngaphambili kwesifuba.
- Imbangela engaba khona
- Zama ukuphakamisa ama-dumbbell kukholomu yakho noma uqhubeke uwadonsele emahlombe akho ngemva kokuqeda ukwenza ama-biceps akho.
- Indlela yokulungisa
- Yima ngaphambi nje kokuthi izindololwane zakho zinyakaze bese wehlisa kancane ama-dumbbell. Isisindo sibuye sehliswe.
Isihlakala sigobele eceleni
- Lokho okubonayo
- Ama-Dumbbells ayatsheka futhi ukukhandleka kuzwakala ngaphandle noma ngaphakathi kwesihlakala.
- Imbangela engaba khona
- Isibambo sibanjelwe ohlangothini olulodwa noma indlela ye-diagonal inkulu kakhulu.
- Indlela yokulungisa
- Bamba indawo emaphakathi yesibambo bese ugcine ingemuva lesandla sakho nengalo yakho emugqeni owodwa. Yiphakamise kuphela ifinyelele ukuphakama kwesifuba esikhululekile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-curl yesando yezandla ezimbili
Funda ukubamba ukungathathi hlangothi nokuqondanisa isihlakala kuqala.
I-Alternating Hammer Curl
Idala ikhono lokumisa i-torso ngengalo eyodwa ngesikhathi.
I-Cross Body Curl
Ihlanganisa indlela emfushane ye-diagonal kanye nokulungiswa kwendololwane.
I-Tempo Cross Body Curl
Iqinisa ukulawula kwesokunxele nakwesokudla kanye namandla okubambelela ngokwehla okuyimizuzwana emi-3.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Uma usebenza ngokuhambisana namanye ama-bicep curls, qala ngamasethi angu-2-3 ukuze uphendule ivolumu yokuguquguquka kwendololwane. Gcina inani lokuphindaphinda kwesokunxele nesokudla futhi ijubane elifanayo.
Bala
8–12 izikhathi/uhlangothi
Okunye ngokulawula uhlangothi olulodwa ngesikhathi
Isethi
2–3 amasethi
60–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Hlanganisa ivolumu nezinye izivivinyo zama-curl
- Qala ngohlangothi olubuthakathaka futhi ume ngenani elifanayo lokuphindaphinda ohlangothini oluqinile.
- Uma uhlangabezana nokuphenduka kwe-torso noma ukushintsha kwendololwane, yehlisa isisindo futhi wehlise ububanzi be-diagonal.
- Uma unobuhlungu besandla noma indololwane, lungisa ububanzi bokubamba kwakho okungathathi hlangothi nobude obungaphezulu futhi ugweme ububanzi bobuhlungu.
Imibuzo evame ukubuzwa
Ingabe i-biceps noma i-forearm exercise?
I-brachialis, i-brachioradialis, nemisipha ye-biceps brachii isebenza ndawonye ukuze igobe indololwane. Nakuba kungase kube nomuzwa wokuthi kunokuningi ukubandakanyeka kwengalo ngenxa yokubamba okungathathi hlangothi, kuwumsebenzi wokugoba ingalo yonke.
Ngingakwazi ukusebenzisa izingalo zombili ngesikhathi esisodwa?
Kungenzeka, kodwa uma uzenza ngokushintshana, kulula ukuhlola indlela eyi-diagonal ye-dumbbell eyodwa futhi uvimbele ukuzungezisa umzimba. Ngemva kokujwayelana nokunyakaza, khetha ngokwenhloso yakho.
