Top 10 Bicep Curl Strength Exercises

1 - Biceps Curls

Iyo biceps curl ndiyo inonyanya tsika tsika inotarisa bicep muscle. Nokushandisa dumbbells, unogona kushanda nemaoko ose ari oga, iyo inzira yakanaka yekushanda pane utera hupi zvingangodaro uri mune yako isiri simba.

1. Simira netsoka pamusoro pehuputi-yakaparadzana, pasina kubatanidzwa sezvo iwe uchibata zvidzitiro zvakakura-pamberi pezvidya.
2. Dhirai biceps uye pfugama maoko, kuvhara zviyero kusvika kumafudzi.
3. Chengetedza zvikwata zvigadziri uye uunze chete kuyerwa kwepamusoro sezvaunokwanisa kunze kwekutamisa marara.
4. Zvishoma nezvishoma udzike zvisikwa, uchengete bhendi shoma mumakumbo pasi (semuenzaniso, usavhara majoini uye edza kuchengeta kupesana pamusana)
5. Dzorerai mapeji 1-3 e8-15 reps.

2 - Barbell Bicep Curls

The barbell bicep curl inzira yakanaka yekushanda maviri madzishe e-biceps ane uremu hunorema kudarika isu tinogona kutarisa ne dumbbells. Iyi inorumbidzwa zvikuru kune dumbbell curls iyo inokubvumira kuti ushande simba rimwe nerimwe.

1. Simira netsoka pamusoro pehuputi-yakaparadzana, usina kubatanidzwa sezvo iwe uine huremu pamberi pehudyu.
2. Dhirai biceps uye pfugama maoko, kuvhara kurema kusvika kumafudzi.
3. Chengetedza zvikwata zvigadziri uye uunze chete kuyerwa kwepamusoro sezvaunokwanisa kunze kwekutamisa marara.
4. Zvishoma nezvishoma kuderedza uremu, kuchengeta bhendi shoma mumakumbo pasi (semuenzaniso, usavhara majoini uye edza kuramba uchinetseka pamusana)
5. Dzorerai mapeji 1-3 e8-15 reps.

3 - Ita Bicep Curls pa Ball

Hapana nzira dzakawanda dzekushandura bicep curl, asi imwe nzira yekuita kuti basa racho rive rakaoma zvikuru nderekuzviita pachitsiko. Iwe unogona kuita izvi pachitsigira bhenji kana kushandisa bhodhi yekurovedza, sezvakaratidzwa. Nemhaka yekuti uri kutsika, iwe unofanirwa kushanda zvakaoma kukurwisana nemagetsi, saka iwe unogona kushandisa kushandisa kuwedzera kwechiedza.

1. Gara pane bhora uine zviremo zororo pamakumbo.
2. Zvishoma nezvishoma famba tsoka mberi kusvikira iwe uri kutenderera nebhokisi rinotsigira musana wako, zviremba zvakanamatira pasi nemichindwe zvinotarisa kunze.
3. Bend the elbows uye uuye nezviyereso kumapfudzi usina kusveta maoko.
4. Pasi pfupi uchidzoka, uchinge uchinge uchinge wakakotama muhombhe pasi pekufamba (usavhara joints).
5. Dzorerai mapeji 1-3 e 10-16 reps.

4 - Bicep Curls - Zvimwe Zvombo

Kana uri kutsvaga nzira iri nyore yekuchinja bicep yako yekuita, edza kushandura maoko ako. Nokushandura maoko, iwe unoshandura basa racho zvishoma uye unogona kushandisa masero akaremara kupfuura iwe uchishandisa nguva dzose. Nemhaka yokuti ruoko rumwe runowana zvishoma zororo apo rimwe rinoshanda, unogona kuwana zviremera zvakaremara chisarudzo chakanaka.

1. Simira netsoka pamusoro pechiuno-kure kure kana chimwe chinhu chisina kunaka uye chibatisisa zviyero mberi kwehudyu, zvigadziko zvinotarisana.
2. Bend the right elbow and curl the weight up towards the shoulder, keeping the elbow static.
3. Itai kuti uremu hure, uchengete bhendi shoma pasi kuti uchengetedze huputi.
4. Dzokorora kutama neruoko rworuboshwe.
5. Ramba uchichinjana zvombo zvitatu zvemashure gumi nemasere zvekare.
6. Dzivisa kushandisa nguva. Chengetedza kufamba kunononoka uye kurairirwa uye usasungirire zviyero.

5 - Muparidzi Curls on the Ball

Muparidzi curl inongova kuchinja kumwe chete pamutambo we bicep curl. Nokuisa mavoko ako kune imwe nzvimbo, iwe unonyanya kukwikwidza misoro miviri ye biceps mitsipa kuitira kuti iwe unogona kushandiswa kushandisa zvishoma kuderedza nekufamba uku. Mune shanduro, bhora rinoshandiswa kugadzira majeko asi iwe unogonawo kuita izvi kune muparidzi bench. Kana uine nharo dzegorosi, iwe unogona kutamba ichi kufamba.

1. Kubata zvigunwe, kupfugama pamberi pebhola uye kuzviputira pamusoro payo, uchiisa zvikwereti kusvika nechepamusi bhora uye zvichienderana nemumwe.
2. Deredza zvidhori kusvikira zvigadziri zvakakwana zvakakwana.
3. Bvumidza mabicep kuti urere zviyereso kusvikira zvigaro zvinyatsooneka kumashure kwemaoko ekumusoro.
4. Dzorerai mapeji 1-3 e 10-16 reps.

Mazano

• Izvi zvinogona kukonzera rutivi rwomukati rwekona kana iwe ukashandisa uremu hunorema kana kuti iwe usingazviiti iwe pachako. Kana iwe uchinzwa marwadzo kana kushungurudzika, tya basa iri.
• Shandisa kudzora paunoderedza uremu kuti urege kukuvara.
• Usarega kupfupika nekuzara kwekufamba. Edza kuderedza masoro kusvikira maoko ako ari pedyo.

6 - Hammer Curl

Kungofanana nekugara kwemarenda yakaratidzwa kare, nyundo yekunamatira inokonzera biceps musungo. Asi, nokuti maoko akashandura mukati, zvigaro zvekare zvinowedzera kunyanya kutarisa mubasa iri. Kuchinja ruoko rwemaoko kunogona kuita kuti basa racho rive rakaoma mune imwe nzira, saka iwe unogona kuita izvi pamwe chete nemapurogiramu anowanzoitwa kana barbell curls kuti atarise huwandu hwakazara hwe biceps uye zvigaro.

1. Simira netsoka pamusoro pehuputi-yakaparadzana, pasina kubatanidzwa sezvo iwe uchibata zvidzitiro zvakakura-pamberi pezvidya.
2. Tora mavoko kuitira kuti michindwe inotarisana uye inobatanidza biceps kuvhara zviyero kumapfudzi.
3. Chengetedza zvikwata zvigadziri uye uunze chete kuyerwa kwepamusoro sezvaunokwanisa kunze kwekutamisa marara.
4. Zvishoma nezvishoma udzike zvisikwa, uchengete bhendi shoma mumakumbo pasi (semuenzaniso, usavhara majoini uye edza kuchengeta kupesana pamusana)
5. Dzorerai mapeji 1-3 e8-15 reps.

7 - Kuisa Makumbo

Kuvharidza kuvhara, sezvinoreva zita, kwete kungotora mumiririro kuti uwane mafomu ako zvakanaka, zvinoratidzikawo kuisa pfungwa dzako pane simba rako rose mumutambo wako. Ichi chiito chikuru chekuisa pamagumo emiviri yako yebiceps kuti uwane ropa kumisungo yako (kana kuti 'pombi').

1. Gara kana kupfugama uye kubata dumbbell muruoko rworudyi.
2. Bend mberi, kuchengetedza kusabatanidzwa uye kushandisa kurudyi kwakatarisana nechomukati chebandauko rorudyi.
3. Shandisai bicep uye chengetedza ruoko rwako kumapfudzi musingafambi bheji. Iwe haufaniri kuisa fudzi rako.
4. Pasi pese pasi (ramba uchinge wakanyanyisa muhombani kuti uchengetedze mhirizhonga mu biceps) uye dzokorora zvikamu zvitatu zvemasere 8-16 kumativi ose.

8 - Barbell Concentration Curl

The Concentration curl inoyevedza muviri webiceps uye iyi shanduro, yakagadzirwa ne barbell, inowedzera kunyanya kuwedzera. Neyiyi shanduro, iwe uri mune chinzvimbo chakakomberedzwa, chinokanganisa mararamiro ekufambisa uye inoda abs uye kumashure kushanda zvakaoma kukuchengetedza wakasimba. Nemhaka yekuti kufamba kwepfupi kwakapfupika, iwe unonzwa zvekuita izvi, saka tanga uine uremu hwekureruka kana uri mutsva pabasa iri.

1. Gara uri pachigaro kana pabhenji uye ubatisise chidimbu chemaviri-maoko nemaoko pamusoro pepfudzi-yakaparadzana.
2. Benda, kuchengetedza musana wakareruka uye kubasa kusabatanidzwa, uye kupinza zvidzitiro mukati memakumbo.
3. Tanga kutama nemaoko zvakananga, barbell yakaturika kusvika pakati pe-shin.
4. Dzvinya biceps kuti uvhare machuponi kusvika kumusoro sezvaunogona (inotenderera inenge ichinge ifupika nemhaka yechinzvimbo chako).
5. Pasi patsika shure, kuchengeta bhendi zvishoma muzvikwata pasi pekufamba.
6. Dzorerai mapeji 1-3 e 10-16 reps.
7. Chengetedza nheyo yakasimba uye kumashure kwakananga kuburikidza nekufamba.

9 - Reverse Curls

Kunyange zvazvo biceps yemitambo inoshandisa, kufanana nemaputi, shandisa mabicep pamwe chete nemafungiro emvura, reverse curl inzira yakanaka yekutarisa kunyanya kutarisa pamashure. Munharaunda yakatarisa, iwe unoshandura maruva acho kuitira kuti zvifananidzi zviite zvakawanda zvebasa apo biceps dzinobatsira se synergists. Kufamba uku kwakanaka kune ani zvake mumitambo yakadai segorofu, baseball kana tennis apo iwe unoda kushambira uye kubata simba.

1. Ita zvidzuru-zviguru zvinorema pamberi pezvidya nemichindwe zvakatarisana nehudyu.
2. Curl kurema kusvika kumapfudzi kuitira kuti zvigaro zvive zviso uye zvigadziko zvinotarisana.
3. Pasi pfupi udzoke uye dzokorora kwema 1-3 seti 8-16 reps.
4. Zvakajairika kuti maoko ako awedzere paakona kumusoro kwekufamba.
5. Iwe unogonawo kuita izvi kutama ne barbell.

10 - One-Arm Muparidzi Curl paBhola

Muparidzi curl ibasa guru rekuparadzanisa biceps musungo. Nokuzorora ruoko rwako pane muparidzi bhenchi kana, mune izvi, bhora rekudzidzira, iwe unotora kubva kunze kwechikwata, uchibvumira biceps kuita yese basa. Paunenge uchishandisa bhora nokuda kwekuita basa iri, ita nekunzvimbo yako kusvikira iwe uchinzwa uchitsigirwa uye unokwanisa kushandisa chimiro chakanaka mukati mekushanda.

1. Isa chidimbu-chiremera chakakura pasi pasi pamberi pako uye famba mberi pabhola kuitira kuti torsi inotsigirwa.
2. Tambanudza ruoko rworudyi pamusoro pebhola uye ubate dumbbell, uchengete mushure mokunge ruoko ruchizorwisa bhora. Chenjerera kuti usatengesa bhokwe pano. Iva nechokwadi kuti uri mberi zvakakwana pabhola kuti iwe unogona kusvika zvakakwana kuwanda.
3. Bvumidzai biceps kuti muvhare kurema kusvika kumapfudzi, kuchengetedza ruoko rwechokwadi.
4. Pasi pfupi udzoke, usingavhari mubatanidzwa wegorofu, uye dzokorora zvikamu zvitatu zve8-16 zvekare uye shandura mapande.