REVERSE CURL
Ukuzivivinya kwama-curl okusebenzayo okuqinisa ngesikhathi esisodwa ukuzwa kwengalo yengalo kanye nogqinsi lwemisipha yengalo engenhla ngokubamba ngokweqile.
Bamba i-barbell noma ibha elula kububanzi behlombe. Ngalesi sikhathi, sebenzisa ukubamba ngokweqile ingemuva lesandla sakho libheke esibhakabhakeni. Yima uqonde, gcina izindololwane zakho emaceleni akho, khipha umoya bese uphakamisa ibha ibheke emahlombe akho. Yima kancane phezulu ngenkathi uzwa ukufinyela kwemisipha yengalo yakho, bese ubuyela kancane endaweni yokuqala.
- Imisipha eyinhloko
- Brachioradialis·Izingalo
- Imisipha esekelayo
- Brachialis · Biceps Brachii
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- I-Elbow Flexion
Ngabe ngidinga ukuphakamisa isisindo esincane kune-curl evamile?
Yebo, imisipha yengalo yangaphambili ibuthakathaka uma kuqhathaniswa nama-biceps, ngakho-ke kuvame ukunconywa ukuthi kuqalwe ngesisindo esingu-60-70% se-curl evamile.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
I-Ready and Overhand Grip
Bamba i-barbell ububanzi behlombe uyihlukanise bese ingemuva lezandla zakho libheke phambili. Vula isifuba sakho futhi uzinzise amahlombe akho.
- 2
Ibha yokuphakamisa
Gcina izindololwane zakho zivaliwe, phakamisa ibha phezulu. Vikela izihlakala zakho ngokuqinile ukuze zingagobi phansi.
- 3
I-Vertex Contraction
Endaweni ephakeme kakhulu, izwa ukukhuthazwa komsipha wengalo yangaphambili (umsipha we-brachioradialis) bese ume isikhashana isekhondi elingu-1.
- 4
Yehlisa ijubane
Kancane kancane qondisa izingalo zakho ngenkathi ulawula isisindo. Qaphela ukuthi ungaxegi izandla zakho.
FOREARM AND GRIP STRENGTH
Ukuphelela kwezingalo eziqinile namandla okubambelela
Ama-curls ahlehlayo umsebenzi owedlula ukumane ulolonge izingalo zakho futhi empeleni uthuthukise ukusebenza kwakho. Okuhlosiwe okuyinhloko, i-brachioradialis, ingenye yemisipha emikhulu kakhulu engalweni, futhi lapho ithuthukiswa, ingalo ibonakala inamandla kakhulu uma ibhekwa eceleni.
I-overhand grip iphinda ihambe ibanga elide ekuqiniseni izixhumi zengalo yakho kanye nasekuthuthukiseni amandla akho okubamba. Lokhu kuzokusiza ukuthi ubambe i-barbell uyiqinise kakhudlwana phakathi nokuzivocavoca okudonsa kanzima okufana nama-deadlift noma ama-pull-ups, ngaleyo ndlela uthuthukise ukusebenza kwakho konke kokuzivocavoca.
RANGE, LOAD & TEMPO
Khetha ububanzi nokulayisha okugcina i-Reverse Curl iphindaphindeka
Uhla oluwusizo lokunyakaza luphela ngaphambi kokuba i-torso yakho noma amalunga asebenzayo ashintshe indawo ukuze asuse umthwalo. Gcina i-brachioradialis · izingalo zikhiqiza ukunyakaza kuyilapho i-brachialis · biceps brachii isekela 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-Reverse Curl kuphela ngemva kokuphindaphinda konke kulandela indlela efanayo ngaphandle kobuhlungu obuhlangene.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Isihlakala sigobe phansi
- Lokho okubonayo
- Umnyakazo lapho izihlakala zixega futhi zehle lapho uphakamisa ibha.
- Imbangela engaba khona
- Amandla engalo yengalo enganele noma isisindo esisinda kakhulu.
- Indlela yokulungisa
- Gcina isihlakala sakho siqondile noma usiphakamise usiphakamise usiqinise.
Izindololwane zisuka ezinhlangothini
- Lokho okubonayo
- Ukunyakaza okusebenzisa amandla ehlombe ngokuphakamisa izindololwane phambili lapho uphakamisa ibha.
- Imbangela engaba khona
- Ayikwazi ukulawula ngama-biceps namandla engalo yodwa.
- Indlela yokulungisa
- Gcina izindololwane zakho ziseceleni kwakho futhi ugxile kuphela ekugobiseni izingalo zakho.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
I-Dumbell Reverse Curl
Sebenzisa ama-dumbbell ukuze ulinganise izingalo zakho futhi uvumele ukunyakaza okukhulu ezihlakaleni zakho.
I-Easy Bar Reverse Curl
Isebenzisa ingxenye egobile ye-Easy Bar ukunciphisa ubunzima ezihlakaleni zakho futhi isebenze ngokunethezeka.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
I-curl ehlehlayo ithuthukisa ukuphelela kwengalo. Jabulela ukushiswa kwezingalo zakho.
Imvamisa
1-2 izikhathi ngeviki
Ifake ekupheleni kwenqubo yakho ye-biceps noma njengokujima kwengalo yengalo.
Ivolumu
3~4 amasethi, 12~15 izikhathi
Ukuzihlukanisa kanye nokuvuselela kubalulekile, ngakho-ke kuyanconywa ukuthi ugxile ekuphindaphindweni okuphezulu.
- Kunconywa ukubamba ngokugcwele izithupha zakho ezisonge ibha.
- Yehlisa ukuxineka kumalunga akho ngokugcina isivinini sakho sokunyakaza singashintshi.
- Phefumula lapho ukhuphuka futhi uhogele umoya lapho wehla.
Imibuzo evame ukubuzwa
Ingabe i-Easy Bar ingcono?
Uma untula ukuguquguquka kwesihlakala, ukusebenzisa Ibha Elula kulula kakhulu futhi kuphephe kakhudlwana.
