EZ BAR CURL
Ukuzivocavoca kwe-Curl esebenzisa ibha egobile ukunciphisa umthwalo ezihlakaleni futhi kuthuthukise ama-biceps-ntathu-dimensional
Bamba ingxenye egobile yebha ye-EZ ngokuyibamba ngaphansi. Yima uqonde izindololwane zakho zisemaceleni. Exhale futhi uphakamise ibha ngezindololwane zakho zifike ezingeni lesifuba. Hlanganisa ama-biceps akho ngokuqinile phezulu, bese uhogela umoya bese ubuyela kancane endaweni yokuqala ngokuphikiswa.
- Imisipha eyinhloko
- Biceps Brachii
- Imisipha esekelayo
- Brachialis · Brachioradialis · Forearms
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Elbow Flexion
Ingabe ayisebenzi kahle kune-barbell eqondile?
Cha, ukunethezeka okuhlangene kuvumela ukuphindaphinda kwekhwalithi ephezulu, ngakho-ke kungaba inzuzo elinganayo noma engcono nakakhulu ngokwe-hypertrophy.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ukubamba kanye Nokulungiselela
Yima ubambe ibha ye-EZ mayelana nobubanzi behlombe ngokuhlukana. Zinzisa umzimba wakho ongaphezulu ngokwandisa isifuba sakho futhi uzinzise amahlombe akho.
- 2
Ibha Yokuphakamisa
Ngezindololwane zakho zicindezelwe emaceleni akho, phakamisa ibha ku-arc. Nciphisa ukugxuma okuphezulu komzimba.
- 3
I-Vertex Contraction
Endaweni ephakeme kakhulu, cindezela ama-biceps akho bese ume kancane isekhondi elingu-1.
- 4
Yehlisa ijubane
Yehlisa kancane ibha ngenkathi ulondoloza ukungezwani kuma-biceps akho. Yelula ngokugcwele futhi ukhulule izingalo zakho.
ERGONOMIC ADVANTAGE
Ukwenziwa ngcono kokuvikela isihlakala kanye nokuvuselela
Ama-barbell aqondile adinga izihlakala ukuthi zijikelwe ngaphandle ngokugcwele, okungabangela ubuhlungu bezihlakala kubantu abaningi. Ibha ye-EZ ibambe iqhaza elibambeke kancane eligobe kancane ngaphakathi, linciphisa kakhulu ingcindezi emalungeni esihlakala nendololwane.
Lezi zinzuzo ze-ergonomic zivumela abasebenzisi ukuthi baphathe izisindo ezisindayo noma benze izimpinda eziningi ngaphandle kobuhlungu obuhlangene. Ukwengeza, kuye ngobubanzi bokubamba kwakho, ungakwazi ukukhomba ngokuhlukile amakhanda amade namafushane ama-biceps akho.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-EZ Bar 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-EZ Bar Curl kuphela ngemva kokuba yonke impinda ilandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Izindololwane emuva
- Lokho okubonayo
- Ukunyakaza lapho izindololwane ziphindiselwa emuva emaceleni uma uphakamisa ibha.
- Imbangela engaba khona
- Izama ukusebenzisa amandla angemuva kwamahlombe nangemuva kunamandla wama-biceps.
- Indlela yokulungisa
- Cabanga ngokugcina izindololwane zakho zicindezelwe emaceleni akho futhi uzigcine ziqondile.
Ukubuyela emuva komzimba okuphezulu ngokweqile
- Lokho okubonayo
- Indawo lapho umzimba ugxuma noma unyakazisa umzimba ukuze uphakamise isisindo.
- Imbangela engaba khona
- Khetha isisindo esinzima esingakwazi ukusingathwa.
- Indlela yokulungisa
- Yehlisa isisindo futhi ubandakanye umgogodla wakho ukuze ugcine umzimba wakho umile.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-EZ Bar Reverse Curl
Yenziwe ngokubamba ngokweqile ukuze kugxilwe ekuqiniseni imisipha ye-brachioradialis ne-forearm.
EZ Bar Umshumayeli Curl
Enza kusukela ebhentshini lomshumayeli ukuze uvimbele ukuhlehla futhi wandise ukuzihlukanisa.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ama-curls amabha ayisinqamuleli sokwakha izingalo eziwugqinsi ngaphandle kokulimala. Gcina i-tempo engashintshi.
Imvamisa
1-2 izikhathi ngeviki
Yisebenzise njengokuzivocavoca okuyinhloko ohlelweni lwakho lokuzivocavoca lwengalo.
Ivolumu
3~4 amasethi, 8~12 izikhathi
Hlanganisa isisindo esifanele kanye nenani lokuphindaphinda kwe-hypertrophy.
- Qaphela ukuthi ungagobi isihlakala sakho ngaphakathi noma ngaphandle.
- Uma wehla, mela kancane kancane futhi uphumule imizuzwana emi-2 ukuya kwemi-3.
- Hamba umoya lapho ukhuphuka futhi uhogele umoya lapho wehla.
Imibuzo evame ukubuzwa
Kufanele ngiyibambe kuphi?
Uma ugobela ngaphakathi, ukuvuselela okwengeziwe kuzofika ngaphandle (ikhanda elide) le-bicep yakho, futhi uma ugobela ngaphandle, kuzoba nokukhuthazwa okwengeziwe ngaphakathi (ikhanda elifushane) le-bicep yakho.
