Mosiyana kukweza ma dumbbells a biceps
  • Gulu lamagulu: Biceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Minofu yowonjezerapo: Kutsogolo
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ma Dumbbells
  • Mulingo wamavuto: Woyambira
Kukweza kwa biceps dumbbell Kukweza kwa biceps dumbbell
Kukweza kwa biceps dumbbell Kukweza kwa biceps dumbbell

Kukweza mosinthana ma dumbbells a biceps - masewera olimbitsa thupi:

  1. Khalani owongoka. M'dzanja lililonse gwirani dumbbell. Manja pansi, zigongono mbamuikha pa thupi. Manja akuyang'ana mkati. Awa adzakhala malo anu oyamba.
  2. Pa exhale, pindani dzanja lanu lamanja, ndikukweza dumbbell. Mbali ya mkono kuyambira pachigongono mpaka pamapewa iyenera kukhala yosasunthika. Langizo: Kungogwira ntchito kutsogolo. Kusunthaku kuyenera kupitilira mpaka kuchepetsedwa kwathunthu kwa ma biceps, pomwe mkono wokhala ndi dumbbell udzakhala pamtunda wa phewa. Imani kaye pang'ono, ndikulimbitsa minofu.
  3. Pa kupuma pang'onopang'ono m'munsi mkono kuti poyambira malo. Langizo: musaiwale kutembenuza dzanja kuti dzanja libwererenso pamalo oyamba.
  4. Bwerezani kuyenda ndi dzanja lamanzere. Zoyenda ziwirizi zimapanga kubwerezabwereza kumodzi.
  5. Malizitsani nambala yobwereza.

Kusiyanasiyana:

  1. Pali zosiyana zambiri za ntchitoyi. Mwachitsanzo, mutha kuyichita mutakhala pa benchi ndikutsamira kumbuyo kwake. Mukhozanso kuchita flexion pa biceps ndi manja onse nthawi imodzi. Njira ina yochitira masewera olimbitsa thupi ndikusinthana kapena kupindika manja nthawi imodzi pa biceps, manja akuyang'ana kutsogolo.
  2. Komanso mukhoza kuyamba kuchita masewera olimbitsa thupi mutagwira dumbbells m'manja, zikhatho mkati, kuchita flexion, tembenuzani dzanja lanu kuti pachimake cha kayendedwe ka chala kakang'ono anali pamwamba chala chachikulu ndi kanjedza kuyang'ana kutsogolo.

Zochita pavidiyo:

masewera olimbitsa thupi a mikono yochita masewera olimbitsa thupi a biceps ndi ma dumbbells
  • Gulu lamagulu: Biceps
  • Mtundu wa masewera olimbitsa thupi: Kudzipatula
  • Minofu yowonjezerapo: Kutsogolo
  • Mtundu wa masewera olimbitsa thupi: Mphamvu
  • Zida: Ma Dumbbells
  • Mulingo wamavuto: Woyambira

Siyani Mumakonda