DRAG CURL
I-curl yokuhudula i-curl lapho ibha idonswa ngokuqondile eduze nomzimba kunokuba isongelwe phambili.
Ngokungafani nama-curl ama-barbell ajwayelekile, hambisa izindololwane zakho ngemuva komzimba wakho futhi ugcine ibha eduze komzimba wakho. Lo mzila ubangela ukufinyela okuqinile kwe-biceps brachii, kodwa ukuhlehla noma ukuncika kuyayinqoba injongo. Asikho isidingo sokuthi ibha yokunwaya umzimba wakho, vele usebenzise indlela yemvelo, eseduze ngenkathi ugcina ukuqondana kwengalo nengalo.
- Imisipha eyinhloko
- I-Biceps brachii
- Imisipha esekelayo
- I-Brachialis, i-brachioradialis, i-deltoid yangemuva
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukuguquguquka kwendololwane nokunwetshwa kwehlombe
Ingabe ibha kufanele ithinte umzimba wakho?
No. Isihluthulelo siwukusebenzisa indlela eseduze ne-torso, futhi umgomo awukona ukunwaya kakhulu isikhumba noma izingubo. Gcina izihlakala nezindololwane zakho endaweni eseduze ekhululekile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Undergrip kanye nezilungiselelo zomzimba
Bamba i-barbell ene-undergrip evaliwe cishe ngobubanzi behlombe bese uyibeka ngaphambi kwamathanga akho. Qondisa ngobumnene amadolo akho futhi uqinise isisu sakho nezinqulu ukuze ugweme ukuphakamisa izimbambo zakho.
- 2
Hudulela ibha eduze komzimba wakho
Exhale, thumela izindololwane zakho emuva bese uphakamisa ibha eduze kwesisu sakho nangaphansi kwesifuba sakho, eduze kokuma mpo. Ungaqhekeki izihlakala noma uphakamise amahlombe akho.
- 3
Ima phezulu ngangokunokwenzeka
Qinisa ama-biceps akho endaweni ngaphambi kokuba umphambili wakho ume ukuphakama noma isihlakala sakho singakwazi ukuqondanisa. Njenge-curl evamile, awuqhubeki phambili izindololwane zakho ukuze ulethe ibha phambi kwamahlombe akho.
- 4
Yehla ngendlela efanayo
Hofuza bese ubuyisela kancane izindololwane zakho endaweni yokuqala bese wehlisa umugqa eduze komzimba wakho. Lungiselela impinda elandelayo ngaphandle kokunyakazisa umzimba wakho phansi.
BAR PATH
Umzila ome mpo oseduze webha umehluko oyinhloko osuka ku-curl evamile
Ku-curl evamile, imilenze yangaphambili izungeza phambili futhi ibha idonsa i-arc, kodwa ku-curl yokuhudula, izindololwane zihlehla emuva futhi ibha iza eduze nomzimba. Kunokuba ucindezele ibha kanzima esikhumbeni sakho, yigcine endleleni yemvelo, phakathi kwamasentimitha ambalwa.
Ukuphakama okuphezulu kuncike kubude bengalo nokunyakaza kwehlombe. Esikhundleni sokuphoqa ibha ifike esifubeni sakho, yima endaweni lapho ungagcina khona ukufinyela kwe-biceps nokuqondanisa kwesihlakala.
Iphuzu elibalulekile: Icebo ongalisebenzisa njengamanje: “Ibha ivale, izindololwane zibuyele emuva, i-torso imile.”
SHOULDER CONTROL
Izindololwane kufanele zibuyele emuva, kodwa amahlombe akufanele aphakanyiselwe ezindlebeni.
Ukuhlehla kancane kwezindololwane ukunyakaza okuhlosiwe, kodwa ukuphakamisa umugqa ngokunyusa amahlombe noma ukuphakamisa isifuba ngokweqile kuwukunyakaza okuyisinxephezelo.
Hlola ukuthi ikhanda lakho nomzimba wakho kusamile yini, usebenzisa isibuko noma umbono oseceleni. Uma umzimba wakho ongenhla uncika emuva ngokuphindaphinda ngakunye, udinga ukwehlisa isisindo.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Intanta ibha phambili njenge-curl evamile
- Lokho okubonayo
- Ibha isuka ku-torso futhi izindololwane ziqhubekele phambili.
- Imbangela engaba khona
- Ukusebenzisa indlela yokugoqa ejwayelekile noma ukungaqondi ukunyakaza kwendololwane kokunyakaza kokudonsa.
- Indlela yokulungisa
- Ngebha engenalutho noma ama-dumbbell alula, zilolonge indlela eqondile yokuphakamisa ibha eduze kwezingubo zakho.
Qala ngokuncika
- Lokho okubonayo
- Njengoba ibha isuka phansi, i-pelvis iphushela phambili futhi isifuba sihlehla.
- Imbangela engaba khona
- Lesi yisisindo okunzima ukusilawula ngama-biceps ezigabeni zokuqala.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine ama-hips akho kanye ne-abs kuhlangene. Ungahlola ukunyakaza kwe-torso yakho ngokuyenza phambi kodonga.
Goqa ibha ngezihlakala zakho
- Lokho okubonayo
- Phezulu, isihlakala sigoqeka ngaphakathi futhi ingalo yangaphambili kuphela ekhathele ngokweqile.
- Imbangela engaba khona
- Uzama ukukhuphula ibha phezulu noma ukubamba kubekwe eminweni yakho.
- Indlela yokulungisa
- Beka ibha phakathi nendawo yezandla zakho futhi ugcine ingemuva lezandla zakho nezingalo zakho kumugqa oqondile. Qedela ukuphindaphinda ngaphambi kokuthi ukuqondanisa kuphuke.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Hudula ibha engenalutho
Funda indlela yebha kanye nokunyakaza kwendololwane kuqala.
I-Dumbbell Hudula I-Curl
Zilolonge ngokuzimela ngezihlakala zakho kwesokunxele nesokudla nge-engeli ethokomele.
EZ Ibha Hudula i-Curl
Yenza indlela nokufinyela okuphezulu kwazo zombili izingalo kuhambisane.
I-Barbell Drag Curl
Ukukhula kancane kuphela kububanzi lapho i-torso igxilile.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Beka maphakathi noma ekupheleni kokuzivocavoca kwengalo yakho, bese uqedela indlela yebha eseduze kuqala ngesisindo esilula kune-curl ye-barbell evamile.
Bala
8-12 izikhathi
Ukuhoxisa okuphezulu isekhondi elingu-1, ukwehla imizuzwana emi-2
Isethi
2–3 amasethi
60–90 imizuzwana yokutakula phakathi kwamasethi
Imvamisa
1-2 izikhathi ngeviki
Ukuzivocavoca okuhlukile kwama-curl nokulawulwa kwevolumu ephelele
- Uma i-torso nokuphakama kwehlombe kugcinwa, khulisa inani lokuphindaphinda kuqala bese ukhuphuka kancane.
- Uma ibha isuka emzimbeni wakho noma umhlane wakho uba manzi, yehlisa isisindo okungenani ngo-10%.
- Uma unobuhlungu obubukhali esihlakaleni noma endololwaneni, shintsha ububanzi bokubambelela kwakho kanye nethuluzi futhi ugweme ububanzi bobuhlungu.
Imibuzo evame ukubuzwa
Ingabe kufanele nginde kune-curl ye-barbell evamile?
Ngokuvamile akunjalo. Khetha isisindo esigcina indlela ehambisa izindololwane zakho emuva ngaphandle kokukhahlela umzimba. Ukunamathela esisindweni esifanayo kungabangela ubunzima emuva.
Ingabe lokhu kungenziwa ngama-dumbbells?
Yebo. Ngokuphakamisa ama-dumbbell ohlangothini lwe-torso yakho, ungakwazi ukulungisa i-angle yesihlakala sakho, okuwusizo kubantu abanobunzima bokubamba i-barbell.
