Ma curls a dumbbell ndimasewera olimbitsa thupi mosamala. Ochita masewera olimbitsa thupi amapanga ma dumbbell curls kuti awonjezere kuchuluka kwa ma biceps, komanso kuti apange chithunzithunzi chake kwambiri. Ntchitoyi ndi ya okhaokha, sizingakhale zomveka kugwira ntchito zolemera zazikulu, chifukwa ma biceps amakonda kubwereza mobwerezabwereza komanso kumverera kokwanira kwodzaza magazi. Njira zolimbitsa thupi ndizosavuta, koma yang'anani pozungulira: mlendo aliyense wachiwiri kumalo ochitira masewera olimbitsa thupi amachita izi molakwika, ndipo minofu yamikono yawo sikukula zaka.
M'nkhani yathu lero, tikukuwuzani momwe mungapangire manja anu pogwiritsa ntchito zochitikazi, momwe mungakulitsire bwino magwiridwe antchito a biceps ndi ma dumbbells, ndi mitundu iti ya ma biceps curls omwe ali abwino pazolinga zanu.
Ndi minofu iti yomwe imagwira ntchito?
Pochita masewerawa, mukutsitsa biceps minofu yamapewa (biceps) padera, ndipo katundu wambiri amagwera kumtunda kwake, zomwe zimapangitsa ma biceps mawonekedwe apamwamba kwambiri.
Olimbitsa pazochitikazi ndi mikono yakutsogolo, mitolo yamkati yamkati yaminyewa, brachialis, brachyradilis, ndi ma flexor dzanja.
Mitundu ya ma dumbbell curls
Dumbbell curls ali ndi njira zingapo. Amatha kuchita atayimirira, atakhala, pogwiritsa ntchito benchi yapadera yaku Scott, kapena ngakhale atagona. Kenako, tidziwa zambiri zamtundu uliwonse wa masewera olimbitsa thupi.
Kuyimirira kopindika
Kuyimirira kwa dumbbell curls ndizosiyana kwambiri pazochitikazi. Ndiwodziwika kuti pakuchita kubera pang'ono ndikololedwa, zomwe zimapangitsa kuti zizigwira ntchito ndilemera pang'ono kuposa, mwachitsanzo, ndi ma curls okhala ndi ma dumbbells. Zochitazo zitha kuchitidwa m'njira zosiyanasiyana:
- Kuphatikizana (kusinthana) kupindika kwa manja ndi ma dumbbells - bwerezani kamodzi ndikumanja ndi kumanzere. Sitikusintha momwe dzanja limayendera, kumapeto kwake timayesetsa kutambasula ma biceps momwe tingathere;
- Kupinda mikono ndi ma dumbbells poyimilira ndikugwira nyundo ("nyundo") ndichinthu chofunikira kwambiri chomwe chimakhudzanso ma brachialis ndi minofu yakumaso. Brachialis wopangidwa bwino amawoneka "akankhira" ma biceps akunja, zomwe zimapangitsa kuti mkono ukhale wokulirapo, ndikutsogolo kwamphamvu kumawonjezera mphamvu yakugwira ndikutithandiza kugwira ntchito zolemera zazikulu pokoka mayendedwe;
- Kupinda mikono ndi ma dumbbells okhala ndi chidwi - mayendedwewo amakhudza ulusi wina wa minofu chifukwa chonyamula (kutembenuza) kwa dzanja kwinaku mukukweza chingwecho. Itha kuchitidwa mosiyanasiyana komanso munthawi yomweyo ndi manja onse awiri.
Ataimirira wopindika pa dumbbell curl
Kupinda mkono ndi dumbbell mutayimirira ndikumachita masewera olimbitsa thupi omwe amafunikira kuti mukhale ndi msana wolimba kwambiri komanso chidwi chachikulu paminyewa yogwira ntchito. Ndikulimbikitsidwa kuti muchite ndi kulemera kopepuka komanso kubwereza kwakukulu (12 ndi pamwambapa). Wotsamira pansi kuti ugwirizane ndi pansi, tembenuzirani kanyumbako pang'ono ndikuyesera kukweza ku phewa lina, ndikupuma pang'ono pakufika pachimake.
Anakhala pansi Dumbbell Curl
Anakhala Dumbbell Curl - Khalani m'mphepete mwa benchi ndikupanga ma curls osinthika kapena munthawi yomweyo. Poterepa, zidzakhala zosavuta kuti mukhalebe olimba mozungulira, ndipo ntchitoyo izikhala yopindulitsa.
Kukhala pa benchi yopendekera ndi ma dumbbells
Mukakhala pabenchi lopendekera ndi ma dumbbells - mukakhazikitsanso benchi pang'ono (20-30 degrees), mudzamva zolimba m'munsi mwa ma biceps otsika kwambiri. Kupinda mikono ndi ma dumbbells atakhala pansi kuyenera kuchitidwa bwino, ndikuchedwa masekondi 2-3 m'malo otsika, chifukwa chake ma biceps amalandila nkhawa, zomwe zimapangitsa kuti zikule.
Kupinda mikono ndi ma dumbbells atagona pa benchi
Dumbbell Curl pa Benchi Yoyenda - Ikani kumbuyo kwa benchi pafupifupi madigiri 45 ndikugona pansi ndi m'mimba. Nthawi yomweyo, kwezani ma dumbbells ku ma biceps ndi manja onse kulunjika kumutu, kuyesayesa kuti musasinthe mawonekedwe amphongo pakuyandikira. Gawo loyipa la gululi ndilofunikanso - mulimonsemo sitigwetsa kulemera kwake, koma kuwongolera pa sentimita iliyonse yamatalikidwe. Masewerowa ndiabwino kwa anthu omwe ali ndi mavuto am'mbuyo, popeza alibe axial pamsana.
Mapazi Okhazikika a Dumbbell
Ma curls osokonekera ndi masewera olimbitsa thupi kuti akwaniritse kuchuluka kwa ma biceps. Biomechanically, ndikofanana ndik kupinda-kopindama, koma apa tikugwiranso ntchito kwambiri patokha, popeza chigongono cha mkono wogwira chimakhala pa bondo kapena ntchafu yotsika. Chitani zolimbitsa thupi moyera; sizomveka kubera apa.
Dumbbell Curl pa Bench ya Scott
Scott Bench Dumbbell Curl ndimachitidwe ofanana ndi a biceps curl. Komabe, izi zimafunikira kuyang'ana kwambiri gawo lolakwika la matalikidwe, izi zitambasula bwino ma biceps ndikuthandizira kukwaniritsa pampu yolimba. Ngati malo anu ochitira masewera olimbitsa thupi alibe benchi yaku Scott, zochitikazi zitha kuchitidwa pabenchi yokhazikika yokhala ndi gawo losinthika - ingobwezerani nsana wanu pakona ndikudalira triceps yanu.
Ubwino zolimbitsa thupi ndi contraindications
Ntchitoyi imathandiza kuthetsa madera a biceps omwe ndi ovuta "kugwirana", kugwira ntchito ndi barbell kapena simulators. Kugwira ntchito ndi ma dumbbells sikutanthauza kuti muziyang'ana moyenera mthupi momwe mumakhalira mukakweza barbell ya biceps, ndipo ndikosavuta kwa ife kukhazikitsa kulumikizana kwa mitsempha ndi minofu yogwira ntchito.
Kusiyanasiyana kulikonse kwa kutuluka kwa dumbbell sikulimbikitsidwa kwa othamanga omwe avulala m'zigongono kapena paphewa ndi mitsempha. Pakukweza kwa dumbbell, katundu wambiri amapangidwa pamalo osachiritsidwa bwino, omwe nthawi zambiri amatsogolera kukuvulazidwa.
Njira zolimbitsa thupi
Mosasamala kanthu za kukweza ma dumbbells kwa ma biceps omwe mumachita (kuyimirira, kukhala, kuwerama, ndi zina zambiri), maluso aukadaulo nthawi zonse amakhala ofanana. Kutsata njira yolondola kudzakuthandizani kuti muzisamalira bwino ma biceps anu ndikupewa kuvulala komwe kungachitike.
- Poyambira, mkonowo watambasulidwa kwathunthu, kumbuyo kuli kowongoka, ndipo zigongono zili pafupi ndi thupi momwe zingathere kapena zokhazikika (monga zopindika kapena ma biceps curls pa benchi yaku Scott). Kupatula kwake ndikupinda mikono ndi ma dumbbells mosakhazikika - apa chigongono chilibe chithandizo, ndipo sitingathe kuchikakamiza kulimbana ndi thupi. Komabe, izi sizitanthauza kuti mutha kusunthira chigongono cham'mbuyo kapena chammbuyo - izi ndizodzaza ndi kuvulala.
- Dumbbell imakwezedwa pakatuluka. Anthu ambiri samvetsa dzina la zochitikazo. Kupindika kwa mkono kuyenera kuyimira ndendende kupindika kwa mkono, osataya chodulira m'mwamba ndi kuyesetsa kwa thupi lonse. Ndikofunikira kuti tikweze ma biceps molondola, osataya dumbbell pamalo owongoka mulimonse.
- Gawo loyipa la gululi liyenera kutsagana ndi kupumira. Kusunthaku kuyenera kukhala kwamadzimadzi ndipo ndikofunikira kuyang'ana kwambiri pakumverera kotambalala kwa ma biceps.
Mawonekedwe ndi zolakwika zina
Ngati ntchitoyi sinakutsogolereni kuti muwonjezere kuchuluka kwa dzanja, ndiye kuti mukuchita cholakwika. Pali njira ziwiri zochitira izi: ganyu wophunzitsa munthu payekha ndikukhazikitsa njira yochitira izi motsogozedwa ndi iye, kapena werengani mosamala gawo ili lathuli ndikuganizira zomwe zalandilidwa.
Zolakwa za Newbie
- Pogwiritsa ntchito ma dumbbule olemera ndi chikhulupiriro chakuti pulojekitiyi ikalemera kwambiri, minofu imapopa mofulumira. Kukweza kwambiri kumapangitsa kukhala kovuta kwambiri - simudzatha kumva kupindika ndi kukulitsa kwa ma biceps. Kuphatikiza apo, simungathe kuchita ma reps okwanira. Mtundu woyeserera wa biceps ndi nthawi 10-15.
- Kubera mopambanitsa. Ndikololedwa kudzithandiza ndi thupi pokhapokha pamapeto awiri kapena atatu omaliza, pomwe minofu ili pafupi kulephera. Mukayamba kuponyera cholakwikacho kuchokera kubwereza koyamba, kudzithandiza ndi mapewa anu ndi msana, ndiye kuti kulemera kwa ntchito ndikolemera kwambiri.
- Malo olakwika a zigongono. Ndizovuta kwambiri kubweretsa zigongono patsogolo mukamakweza ma bumbeps kupita ku ma biceps ndikuwapatsa mphamvu - ndizopweteka pamalumikizidwe olimba.
- Kugwiritsa ntchito lamba wothamanga mosafunikira. Musagwiritse ntchito lamba wapadera pokhapokha ngati muli ndi mavuto am'munsi. Katundu wa axial ndi wopepuka pano ndipo simupwetekedwa. Komabe, kuyenda kumafunikira kupumira koyenera, kutsatira kupumira ndi kutulutsa mpweya m'lamba kumakhala kovuta kwambiri.
Luso mbali
Ngati mwalingalira ndikukonza zolakwika zonse pamwambapa, ndiye kuti gwiritsani ntchito malangizo ochepa pokhudzana ndi luso lazolimbitsa thupi. Adzakuthandizani kuti mupindule nazo.
- Oyamba kumene ambiri nthawi zambiri amadabwa kuti ndi chiyani chomwe chimagwira bwino pophunzitsira mkono: ma dumbbell curls kapena nyundo. Yankho lake ndi losavuta: masewera olimbitsa thupi onsewa amagwiranso ntchito akagwiranso ntchito moyenera, koma nyundo imagwiranso ntchito patsogolo ndi brachialis. Chitani masewera olimbitsa thupi onse kuti mukhale ndi minyewa yambiri ndikukhala ndi mawonekedwe okongoletsa.
- Sinthani kulimbitsa thupi kwanu - izi zidzasangalatsa ma biceps anu. Sinthani dongosolo ndi kuchuluka kwa masewera olimbitsa thupi nthawi iliyonse yolimbitsa thupi.
- Pitirizani kuyenda mofananamo panthawi yonseyi - izi zidzakupangitsani kukhala kosavuta kuti muzingoganizira za ma biceps anu.
- Kuyenda kwakutali kwambiri, kumakhala bwino pakukula kwa ma biceps. Yesani njira zotsatirazi: mukamayang'ana kupindika mikono kapena kupindika mikono pa benchi ya Scott, gwirani momasuka ndikutembenuzira dzanja lanu kutali - izi zimapangitsa kuti ma biceps azikhala omangika nthawi zonse ndikulepheretsa kupumula pansi. Zachidziwikire, kulemera kwa dumbbell kuyenera kukhala kochepa.
- Kuti mudzipangire nokha ntchito yokhayokha ya biceps, yesani ma biceps okhwima angapo okhala ndi barbell kapena dumbbells. Kuti muchite izi, imani kumbuyo ndikuwatsamira mutu wanu, kumbuyo ndi matako. Tawonani kuchuluka kwakulemera kwakukula? Tsopano taganizirani kuti katundu yenseyu sali m'manja, koma m'munsi kumbuyo ndi m'mapewa. Mukuganizabe kuti mukupopera ma biceps anu osati china?
