I-Bicep Curls: I-El Paso Back Clinic

I-biceps curl ngumsebenzi wokwakha amandla kwingalo engaphezulu. Ama-curls ngumsebenzi oqhelekileyo osetyenziswa kuqeqesho lwamandla aphezulu. Ngokukodwa, i-curl isebenza izihlunu eziphambi kwengalo ephezulu. Kucetyiswa ukuba kuzuzwe amandla kunye nenkcazo kwaye ibonelela ngondoqo kunye nemingeni yozinzo. I-Chiropractic yezoNyango kunye neKlinikhi yezoNyango eSebenzayo inokufundisa abantu ngokuqina, uqeqesho lwamandla, isondlo, kunye ukuthintela ukwenzakala.

Bicep Curls

Ifumaneka kwingalo ephezulu, i-biceps iquka intloko emfutshane kunye nende esebenza njengesihlunu esinye.

• Iintloko ze-bicep ziqala kwiindawo ezahlukeneyo ezijikeleze igxalaba / ummandla we-scapula,
• Banendawo yokufaka eqhelekileyo kwi-tendon ye-elbow.
• Kunye vumela ukugoba kwengalo kwindawo yengqiniba ukuze ijike kwaye itsale ubunzima.
• Iicurls zisebenza izihlunu ezingaphambili kwengalo engaphezulu kunye nengalo engezantsi. I brachialis kunye ne-brachioradialis.

Iimbumbulu

Izixhobo ezahlukeneyo kunye nokubamba zingasetyenziswa, kubandakanywa iintsimbi dumbbell, ii-kettlebells, ii-barbells, iibhendi zokuxhathisa, okanye oomatshini beentambo. Khetha izixhobo ezinobunzima obaneleyo obunokuphakanyiswa amaxesha alishumi usebenzisa ifom efanelekileyo, ukuqinisekisa ukuphindaphinda okuthathu kokugqibela kunomngeni ukuya kwinqanaba lokungakwazi ukuphakamisa enye. Ukusuka apho, sebenzisa obu bunzima bunye ukwenza uphindaphindo olusibhozo okanye unciphise kancinci ubunzima kwaye wenze uphinda-phindo olulishumi.

• Qala ngokuma ngeenyawo malunga nobubanzi be-hip-width ngaphandle.
• Gcina izihlunu zesisu / eziphambili zibandakanyeka.
• Bamba i-dumbbell enye esandleni ngasinye.
• Khululeka iingalo phantsi emacaleni iintende zijonge phambili.
• Gcina iingalo eziphezulu zizinzileyo kunye namagxa akhululekile.
• Goba engqinibeni kwaye uphakamise iintsimbi ukuze iidumbbells zisondele emagxeni.
• Phakamisa i-dumbbells kwinqanaba leliso okanye ebunzi ukuze ufumane uluhlu olupheleleyo lwentshukumo.
• Uxinzelelo luya kuvakala kwizihlunu eziphambi kwengalo engaphezulu.
• Gcina iintshukumo zigudile kwaye zilawulwa.
• Iingqiniba kufuneka zihlale zivalelwe kufutshane nomzimba.
• Qaphela ukugcina isihlahla sithe tye kwaye siqinile.
• Ukugoba isihlahla ngelixa ugoba ingqiniba akuyi kujolisa kwi-biceps ngokufanelekileyo kwaye kunokubangela ukwenzakala kwesihlahla okanye engqinibeni.
• Exhale ngelixa uphakamisa.
• Yehlisa iintsimbi ukuya kwindawo yokuqala.
• Kuninzi, iseti enye ye-12 ukuya kwi-15 yokuphindaphinda yanele.
• Uloliwe ukuya kwintsilelo ukwenza ii-reps ezifunwayo, ukuhlala ngaphakathi kwe-3 ukuya kwi-5 ukuphindaphinda ukungaphumeleli ngokupheleleyo.
• Xa unakho, ukonyusa kancinci ubunzima kunye / okanye ukuphindaphinda ixesha ukonyusa izihlunu kunye namandla.
• Zombini ii-biceps zinokusetyenzwa ngokutshintshana kweengalo.
• Inokwenziwa ukuma okanye ukuhlala.

Ziphephe Iimpazamo

Fumana okuninzi kwimithambo ngokuphepha ezi mpazamo.

Ukungxama

• Gxininisa kwifomu efanelekileyo kwaye ugweme ukungxama ngokuzilolonga.
• Phakamisa iintsimbi ngentshukumo egudileyo.
• Thatha ixesha elininzi lokunciphisa ubunzima njengaxa uphakamisa.
• Ukuthoba ubunzima ngokucothayo kunokunceda ukwakha izihlunu ezininzi, ukwenza uninzi lokuzilolonga.

Isikhundla se-Elbow esingafanelekanga

• Ukuma kweengqiniba kufuneka kuhlale kufutshane necala lomzimba.
• Kuphela ingalo engezantsi kufuneka ihambe de kube sekupheleni kwentshukumo xa i-elbows iphakama. Olu luhlu olupheleleyo lwentshukumo.
• Ukuba iingqiniba ziyashukuma ukusuka kumzimba okanye ujingi emva komzimba, mhlawumbi kukho ubunzima obuninzi.

Kuphephe Ukujiwuzisa Ubunzima

• Gxininisa ekugcineni umqolo omde, othe tye kunye nombindi oqinileyo.
• Amagxa okanye i-torso akufanele ajike iintsimbi xa usenza i-curl.
• Isenokuvakala ngathi iyajingi, ijija, okanye ishukuma.
• Musa ukuvumela isinqe sijinge, okanye umzimba ongezantsi uncedise intshukumo.
• Gcina iingqiniba emacaleni de ziphakame ngokwendalo ekupheleni kwentshukumo.
• Gcina amahlombe ekhululekile
• Qinisekisa ukuba amahlombe awaqhubeli phambili ukuqalisa intshukumo.
• Sebenzisa iintsimbi ezilula okanye unciphise inani lokuphindaphinda ukuba oku kuyenzeka.

Safety

Lo msebenzi ucetyiswa ngokubanzi kubantu abaninzi. Nangona kunjalo, ukufumana imvume kumnakekeli oyintloko ngaphambi kokuba uqalise nayiphi na indlela yokwenza umthambo kuyacetyiswa.

• Abantu abanokulimala kwengalo okanye abafumana intlungu ngexesha lokunyakaza akufanele benze umthambo ngaphandle kwemvume kagqirha.
• Musa ukuzama ukuphakamisa iintsimbi ezinzima kakhulu.
• Emva kokuphakanyiswa okumbalwa, lindela ukuba uzive ukhathele kunye nokuvutha kwe-biceps kunye nezihlunu ze-forearm.
• Lo ngumphumo ofunwayo wokufumana izihlunu zomelele kwaye zikhule.
• Musa ukunyanzela uphinda-phindo olongezelelweyo xa ifomu efanelekileyo ingenakufumaneka.
• Thatha ukuphumla ngokupheleleyo phambi kweseti elandelayo.
• Yeka ukuba intlungu iqala ukuvela.

benefits

• Ezi zihlunu zisetyenziswa rhoqo xa zichola izinto.
• Ukuqhuba ngokuqhubekayo i-biceps curl kuya kunceda ukwakha amandla kwingalo ephezulu.
• Abantu ngabanye bafunda ukusebenzisa izihlunu zengalo ngokuchanekileyo kunye nezihlunu eziphambili.

---

Ukuvula i-Athletic Potential kunye neChiropractic

---

Ucaphulo

UCoratella, uGiuseppe, kunye nabanye. "I-Biceps Brachii kunye ne-Brachioradialis Excitation kwi-Biceps Curl Exercise: I-Handgrips eyahlukeneyo, i-Synergy eyahlukileyo." Ezemidlalo (Basel, Switzerland) vol. 11,3 64. 9 Mar. 2023, doi:10.3390/sports11030064

UCoratella, uGiuseppe, kunye nabanye. "I-Biceps Curl yamazwe amabini ibonisa i-Biceps ye-Brachii eyahlukileyo kunye ne-Anterior Deltoid Excitation Ethelekisa i-Sight vs. EZ Barbell idityaniswe ne-Arms Flexion/No-Flexion." Ijenali ye-morphology esebenzayo kunye ne-Kinesiology vol. 8,1 13. 19 Jan. 2023, doi:10.3390/jfmk8010013

Marchetti, uPaul H et al. "Umqolo ohleliyo kunye ne-biceps curl exercises zibonakalisa iimpendulo ezifanayo ezibukhali kubunzima bezihlunu, i-arm circumference, kunye ne-peak force for elbow flexors emva kweseshoni yoqeqesho lokuxhathisa kwizifundo eziqeqeshwe ngokuzonwabisa." Ijenali yamayeza ezemidlalo kunye nokomelela komzimba vol. 60,11 (2020): 1415-1422. doi:10.23736/S0022-4707.20.10996-4

Sato, Shigeru, et al. "Ii-angles ezihlangeneyo ze-Elbow kwi-elbow Flexor Unilateral Resistance Exercise Training imisela iimpembelelo zayo kukuqina kwezihlunu kunye nokutyeba kweengalo eziqeqeshiweyo nezingaqeqeshwanga." Imida kwiPhysiology vol. 12 734509. 16 Septemba 2021, doi:10.3389/fphys.2021.734509

Schoenfeld, uBrad Jon, kunye nabanye. "Iimpembelelo ezahlukeneyo zezicwangciso zokugxininisa ingqalelo ngexesha loqeqesho lwexesha elide lokuchasa." Ijenali yaseYurophu yenzululwazi yezemidlalo vol. 18,5 (2018): 705-712. doi:10.1080/17461391.2018.1447020