Mmene Mungachite Biceps Cable Curl

Zokambirana Zogwiritsira Ntchito Zipangizo Zamagetsi

Biceps cable curl ndi kudzipatula kwapamwamba pamtunda. Ndikokukoka komwe kumachitidwa ndi makina ojambula chingwe ndipo ndi oyenera oyamba kumene.

Chophimba chingwecho chimayimilira chikuyang'ana mbali imodzi ya makina ojambula ndi chingwe chomwe chili pansi pa makina ndikuika ndi kulemera koyenera. Mapazi ali pansi pang'onopang'ono ndi mkono umodzi wogwira chingwe ndi wina kumbali.

Fufuzani zambiri zokhudza mawu okhudzana ndi kulemera kwa thupi ndi zochitika zolimbitsa thupi ngati mukufunikira mfundo zam'mbuyo musanayese ntchitoyi.

1 - Malo Oyambira

1. Sinthani makina a chingwe pamapeto amodzi kuti chingwecho chigwirizane pansi ndi kusintha kwake.
2. Chingwe chachitsulo chiyenera kutambasulidwa kuti muthe kumvetsetsa bwino mwa dzanja limodzi ndi mkono wotambasulidwa.
3. Sankhani kulemera kumene kukulolani kuti mupitirize kubwereza 8 mpaka 12.
4. Imani bwino ndi mapazi omwe mwakhazikika pansi.
5. Lembani minofu ya m'mimba , yongolani kumbuyo, sungani mutuwo.
6. Kumbukirani kupumira kunja pakuchita (contraction) ndikuyambiranso (pamene mutambasula manja).

2 - Kupita Kokondwerero ndi Zolemba Kuzindikira

1. Pembedzani chingwe chokwera pamwamba pa chifuwa ndi kulola kulemera kwa chingwe kubwezeretsanso mkono wake pansi.
2. Malizitsani chiwerengero chomwe mwasankha (10 kapena 12 ndi nambala yabwino), kenako sintha manja ndikugwira mkono wina.
3. Ngati mukuyesera kulemera kwake, ndibwino kuti mukhale ndi mwendo kumbali imodzi kuti mukhale bata.
4. Mutha kuweramitsa pamlingo wopita kutsogolo ngati mutasiya molunjika kumbuyo.

Zojambulazo zimapereka njira yina yosagwiritsira ntchito dumbbell kapena barbell curl chifukwa imapangitsa kuti pang'onong'ono kusasunthike, zomwe ziyenera kubweretsa minofu yambiri ya m'deralo.

Nthano zimapereka mavuto omwe nthawi zonse amalephera kupereka.

3 - Minofu Yogwiritsidwa Ntchito ndi Kuchita Zojambula za Cable Curl

Cholinga chachikulu cha chingwe chopindika ndi biceps brachii minofu. Ichi ndi minofu yomwe imasintha mpukutu, chifukwa chake imagwiritsidwa ntchito pamene mukupukuta mkono. Amagwirizanitsa scapula ndi chigawo cha forearm.

Minofu yotchedwa Synergistic yomwe inagwira ntchito pazitsulo zotchinga ndi brachialis ndi brachioradialis, zomwe zimagwiritsidwanso ntchito pakusinthasintha.

Pamene mukupanga zitsulo zamtunduwu, minofu ina imakhazikika pamapewa ndi kumbuyo kwake - anterior deltoid, trapezius ndi scapulae. Mankhwala osintha dzanja lanu amagwiritsidwanso ntchito.

Kumanga biceps kumapangitsa kuyang'ana kokongola kwa manja apamwamba kwa amuna ndi akazi. Inu mumawawona iwo mu dzanja lachikale kusintha kuti asonyeze minofu. Kumanga biceps kumathandizira thupi kutambasula dzanja ngati mutagula khungu pambuyo polemera kapena chifukwa cha ukalamba.

Mumagwiritsira ntchito biceps brachii nthawi zonse mukakweza dzanja lanu kapena kuweramitsa utawu. Zingwe zolimba zimakuthandizani kutenga ndi kunyamula zinthu monga mabokosi, matumba akugulitsira, zovala zachapa zovala, kapena kubereka mwana. Kuwonjezera pa kuyang'ana minofu kapena toned, kukhala ndi makina amphamvu kumapangitsa moyo wa tsiku ndi tsiku kukhala wosavuta.