Biceps Workout ne Cable Machine
Iyo biceps cable curl ndeyekudzivirira kune imwe nzvimbo yepamusoro-soro biceps muscle. Icho chinhu chinokonzera chakaitwa nemashini yekambani uye yakakodzera vatangatanga.
Iko kanyasi inoputika inoitwa yakamira yakatarisana nechekupedzisira kwemashini yekambani ine kambo yakagadzirirwa pasi pekakani uye yakagadzika nehutano hwakakodzera. Mapepa akavharidzirwa pasi pasi nechomwe ruoko akabata jira rekambo uye rimwe riri kurutivi.
Kutsvakurudza zvakawanda pamusoro pekudzidziswa kwemazwi ekugadzirisa kwemazwi uye kurondedzera kwezvokuita kana iwe uchida ruzivo rwemashure usati waedza basa iri.
1 - Nzvimbo Yokutanga
- Rongedza mishoni yekamberi kune rumwe rutivi kuitira kuti tambo ibatanidzwe nechezasi nekugadzirisa kushandiswa.
- Iyo cable cable grip inofanira kuwedzerwa kuitira kuti iwe unogona kuinzwisisa zvakanaka mune rumwe ruvo noruoko rwakatambanudzwa.
- Sarudza uremu hunokubvumira kuita 8 kusvika ku12 kudzokorora.
- Mira wakanyatsogadzikana nemakumbo akaiswa pasi.
- Sunga maviri emimba , ruramisa kumashure, chengetedza musoro.
- Yeuka kufuridzira kunze kwekushanda (chipikiso) uye pakugadzirisa (kana uchitambanudza maoko).
2 - Chirongwa chekudzidzira muviri uye pfungwa dzekucherechedza
- Curl iyo cable tsvere kumusoro kumapfupa uye regai mutero wechipfuva udzoke ruoko kusvika panzvimbo yakadzika yokuzorora.
- Zadzai nhamba yakasarudzwa yekudzokorora (10 kana 12 inhamba yakanaka), uye shandurai maoko uye mushandise imwe yoruoko.
- Kana uri kuedza zvakanyanya kuremera, zvakanaka kuti uzviise iwe nejumbo kune rumwe rutivi rwakatarisana nekusimudzira.
- Iwe unogona kutokotama mukati mechidzitiro mberi mberi chero bedzi iwe uchidzivirira mushure.
Basa racho rinopa imwe nzira kune dumbbell kana barbell curl nokuti inopa zvishoma kuderera panguva yekusimudza, iyo inofanira kuunza mashoma ematunhu emunyika.
Iyo mitsara inopa hurumende dzisingagumi dzisingabatsiri.
3 - Misungo Inoshandiswa neChell Curl Exercise
Icho chinonyanya kukosha chekambo chena chiri biceps brachii muscle. Ichi ndicho chitunha chinoshandura chikwangwani, ndicho chikonzero chinoshandiswa paunenge uchidzikisa ruoko. Iyo inobatanidza scapula ne-radius ye forearm.
Syndogistic muscle yakashanda panguva yekambo chena ndiyo brachialis uye brachioradialis, iyo inoshandiswawo pakushandura chidzitiro.
Paanenge achiita tambo yekanda, mamwe mitsipa yakadzikama inotamba mumapfudzi nepamusoro-shure - anterior deltoid, trapezius uye levator scapulae. Mawendefa ako emagetsi anoshandiswawo anoshandiswa zvakare.
Kuvaka biceps kunotarisa kutarisa kunoonekwa nemaoko ekumusoro kwevarume nevakadzi. Iwe unovaona vari muchikwata chechipiri kushandura kuti uratidze masumbu. Kuvaka biceps kunogona kubatsira nyama kunze kwepamusoro kana iwe uine ganda rinoputika mushure mekurasikirwa nekurema kana nekuda kwekwegura.
Iwe unoshandisa biceps brachii nguva dzose kana iwe ukasimudza ruoko rwako kana kukotamisa murara wako. Biceps yakasimba inobatsira iwe kutora uye kutakura zvinhu zvakadai semabhokisi, mabhogi ekugadzira zvekudya, hovha yekushambidza, kana kubereka mwana. Kunze kwekutarisa muscular kana toned, kuva biceps yakasimba kunoita zuva rega hupenyu huve nyore nyore.