DUMBBELL CURL
Ukuzivocavoca kwe-Curl okuxazulula ukungalingani kwama-biceps futhi kudale imigqa eqondile yemisipha ngokunyakaza okuzimele kwazo zombili izingalo.
Yima uqaphele ubambe i-dumbbell ngezandla zombili. Ungayibamba izintende zakho zibheke emzimbeni wakho (zingathathi hlangothi) noma izintende zakho zibheke phambili kusukela ekuqaleni (ngaphansi kwesandla). Gcina izindololwane zakho emaceleni akho, exhale futhi uphakamise ama-dumbbell ukuphakama kwehlombe. Ngalesi sikhathi, phendulela isihlakala sakho ngaphandle kancane bese ucindezela ngokuphelele ama-biceps akho. Yima kancane phezulu, bese ubuyela kancane endaweni yokuqala ngokumelana.
- Imisipha eyinhloko
- Biceps Brachii
- Imisipha esekelayo
- Brachialis · Brachioradialis · Forearms
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Elbow Flexion
Ingabe zingcono kunama-barbell curls?
Inhloso ihlukile. Ama-barbell alungele ukuqeqeshwa okunzima, futhi ama-dumbbell alungele ukuhlukaniswa okunembile nokulungiswa kokungalingani.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ikulungele futhi Ukubamba
Sukuma uqonde, ubambe i-dumbbell ngezandla zombili. Vula isifuba sakho, uzinzise amahlombe akho, futhi uqinise umgogodla wakho.
- 2
Ukuphakamisa ama-Dumbbells
Gcina izindololwane zakho zivaliwe, phakamisa ama-dumbbell phezulu. Njengoba uphakamisa, vula isihlakala sakho ukuze intende yakho ibheke esibhakabhakeni.
- 3
I-Vertex Contraction
Nxilonga ngokuqinile ama-biceps akho endaweni ephezulu kakhulu bese ume kancane isekhondi elingu-1. Uma ubeka umunwe wakho omncane ngasehlombe lakho, ukugqugquzela kuzoba namandla.
- 4
Yehlisa ijubane
Yehlisa kancane ama-dumbbell ngenkathi ulawula isisindo. Nweba ngokugcwele izingalo zakho futhi wandise ama-biceps akho.
UNILATERAL PRECISION
Ukunyakaza okuzimele nokulungiswa kokungalingani
Inzuzo enkulu yama-dumbbell curls ukuthi ungakwazi ukuhambisa izingalo zombili ngokwehlukana. Kuma-curl ama-barbell, kulula ngengalo eqinile ukusiza ingalo ebuthaka, kodwa ama-dumbbell angcono kakhulu ekulungiseni amandla e-side-to-side nokungalingani kosayizi ngoba ingalo ngayinye kufanele ithwale ngokugcwele umthwalo ofanayo.
Futhi, njengoba isihlakala singajikeleza ngokukhululekile (supination), umsipha ungacindezelwa kuze kube sekugcineni ngokusebenzisa amandla ajikelezayo engalo, okungomunye wemisebenzi eyinhloko ye-biceps. Lokhu kusiza ukwenza iziqongo ze-bicep zibe phezulu futhi zichazwe kakhudlwana.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Dumbbell 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-Dumbbell Curl kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ukusetshenziswa Kwamahlombe kanye Nokuhlehla
- Lokho okubonayo
- Umnyakazo wokuphakamisa amahlombe phezulu noma ukunyakazisa umzimba lapho uphakamisa ama-dumbbell.
- Imbangela engaba khona
- Ukukhetha isisindo esinzima kakhulu futhi esingakwazi ukulawulwa ngama-biceps kuphela.
- Indlela yokulungisa
- Yehlisa isisindo futhi ugcine izindololwane zakho zicindezelwe ngokuqinile emaceleni akho. Ukugcina umzimba wakho ongaphezulu unganyakazi kuyinto ehamba phambili.
Ukuntuleka kwebanga lokusebenza
- Lokho okubonayo
- Isenzo lapho ingalo inganwetshwanga ngokugcwele kodwa yehliselwe phakathi nendawo.
- Imbangela engaba khona
- Ukuzama ukugcina ukungezwani kwemisipha noma ukwesaba ukuphumula ngenxa yesisindo esinzima.
- Indlela yokulungisa
- Phansi, yelula izingalo zakho ngokugcwele ukuze uqinisekise ukwelula okwanele kuma-biceps akho. Lesi yisihluthulelo sokukhula kwemisipha.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Enye i-Dumbbell Curl
Okunye engalweni eyodwa ukuze ukhuphule ukugxila engalweni ngayinye futhi uqinise ukuqina komgogodla.
I-Curl Dumbbell Curl
Yenza uhlezi ebhentshini elithambekile ukuze udale ubude obude bekhanda elide lama-biceps akho.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ama-dumbbell curls ukuqeqeshwa kwama-biceps akudala. Qaphela ukufinyela nokuphumula kwemisipha yakho ngokuphindaphinda ngakunye.
Imvamisa
1-2 izikhathi ngesonto
Ilungele ukubekwa ngemuva kwenqubo yokujima ingalo noma ukujima emuva.
Ivolumu
3~4 amasethi, 10~15 izikhathi
Khetha isisindo esinikeza ukuma nokuvuselela okulungile.
- Qinisekisa ukuthi isihlakala sakho asigobi siye emuva.
- Uma wehla, kwenze kancane futhi ulawule imizuzwana engu-2-3, ugcizelela okungekuhle.
- Exhale lapho ukhuphuka futhi uhogele umoya lapho wehla.
Imibuzo evame ukubuzwa
Ingabe kufanele ngiphendule isihlakala sami?
Isebenza ngaphandle kokujikela, kodwa ukuphendulela isihlakala ngaphandle kuyanconywa njengoba kungenza ukufinyela okuphezulu kwama-biceps.
