Indlela Yokwenza I-Curl Cable Curl

Ukusebenza kwe-Biceps Ngomshini Wekhamera

I-biceps ikhebula le-crayl iyisenzo sokuzihlukanisa se-upper biceps muscle. Kuyinto yesenzo sokudonsa esenziwe ngomshini wekhebula futhi kufanelekile kwaWabasaqalayo.

I-curl yekhebula yenziwe ukuma ibhekene nokuphela komshini wekhebula ngekhebula elibekiwe phansi komshini bese isethwe ngesisindo esifanele. Izinyawo zihlala phansi phansi ngengalo eyodwa ephethe isibambo sekhebula kanti enye iseceleni.

Cwaninga kabanzi mayelana nesimiso sokuqeqeshwa kwesisindo kanye nencazelo yokuzivocavoca uma udinga ulwazi lomlando ngaphambi kokuba uzame lo msebenzi.

1 - Isikhundla sokuqala

1. Lungisa umshini wekhebula ngakwesinye kuphela ukuze ikhebula lihlanganiswe ngezansi ngokulungiswa kwesilayidi.
2. I-cable grip kufanele ikhuliswe ukuze ukwazi ukuyiqonda kahle ngesandla esisodwa ngengalo ekhishwe.
3. Khetha isisindo esikuvumela ukuba wenze okuphindaphindiwe kuka-8 kuya kwezingu-12.
4. Yima ngokunethezeka ngezinyawo ezibeke phansi phansi.
5. Bamba imisipha yomzimba , uqondise emuva, gcina ikhanda lizinzile.
6. Khumbula ukuphefumula ekusebenziseni (ukukhwabanisa) futhi ekubuyiseleni (lapho ukhulisa izingalo).

2 - I-Movement Exercise and Points to Note

1. Hlanganisa isisindo sekhebula phezulu ukuya esifubeni bese uvumela isisindo sekhebula ubuyele ingalo endaweni yokuphumula ephansi.
2. Gcwalisa inombolo ekhethiwe yokuphindaphinda (10 noma 12 inombolo enhle), bese ushintsha izandla bese usebenza enye ingalo.
3. Uma uzama isisindo esinzima, kulungile ukuzimisa ngomlenze ohlangothini olufanayo ukuze uzinze.
4. Ungakwazi ngisho ukugoba endaweni yokuma umlenze uma nje ugcina umhlane uqondile.

Ukuvivinya umzimba kunikeza okunye okunye okungafani nesikhumbuzo se-dumbbell noma i-barbell curl ngoba sinikeza ukungazinzi okuncane ngesikhathi sokuphakama, okumele kulethele imisipha emincane yesifunda.

Lezi zingcingo zinikeza ukuphazamiseka okuqhubekayo okungeke kuhlinzekwe ama-dumbbells.

3 - Imisipha Yasebenza nge-Cable Curl Exercise

Umgomo oyinhloko we-curl yekhebula yi-biceps brachii muscle. Lona umsizi oguqula isigqoko, yingakho kusebenza uma ugoqa ingalo. Ixhuma i-scapula nge-radius ye-forearm.

Imisipha ye-Synergistic esebenze ngesikhathi sekhebula ikhebula yi-brachialis kanye ne-brachioradialis, ebuye isetshenziswe lapho iguqule i-elbow.

Ngenkathi wenza i-curl yekhebula, ezinye imisipha yokuzinza iqala ukudlala ehlombe nasenhla yangemuva - i- deltoid yangaphambili , i-trapezius ne-scapulae ye-levator. I-flexible yakho yesibindi iyasetshenziswa futhi.

Ukwakha i-biceps kunikeza ukubukeka okukhangayo ezandleni ezingaphezulu kwabesilisa nabesifazane. Uyabona egameni le-classic flex ukukhombisa imisipha. Ukwakha i-biceps kungasiza inyama ngaphandle kwengalo engaphezulu uma unesikhumba esikhulayo ngemuva kokulahlekelwa isisindo noma ngenxa yokuguga.

Usebenzisa i-biceps brachii njalo uma uphakamisa ingalo yakho noma ugobe umlenze wakho. Ama-biceps anamandla akusiza ukuthi uthathe futhi uthwale izinto ezifana namabhokisi, izikhwama zokudla, ibhasikidi yokuhlanza, noma ukuzala ingane. Ngaphandle kokubuka imisipha noma i-toned, ukuba ne-biceps enamandla yenza ukuphila kwansuku zonke kube lula.