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Atakhala Pampando Wopindika Pamanja

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMigergo

Imimiselo eqhaphoBrachioradialis

Amashwa eqhapho

Asa zokubonisa:

Pa Bench One Arm Neutral Wrist Curl demonstration

Pa Bench One Arm Neutral Wrist Curl

Dumbbell Atakhala Pampando Wopindika Pamanja demonstration

Dumbbell Atakhala Pampando Wopindika Pamanja

Dumbbell Pa Bench Neutral Wrist Curl demonstration

Dumbbell Pa Bench Neutral Wrist Curl

Pa Bench Neutral Wrist Curl demonstration

Pa Bench Neutral Wrist Curl

Dumbbell Pa Bench One Arm Neutral Wrist Curl demonstration

Dumbbell Pa Bench One Arm Neutral Wrist Curl

Dumbbell Atakhala Mkono Umodzi Wozungulira demonstration

Dumbbell Atakhala Mkono Umodzi Wozungulira

Dumbbell Pa Bench Revers Wrist Curl demonstration

Dumbbell Pa Bench Revers Wrist Curl

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl demonstration

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Dumbbell Dzanja Limodzi Lopiringizika demonstration

Dumbbell Dzanja Limodzi Lopiringizika

Pa Bench One Arm Reverse Wrist Curl demonstration

Pa Bench One Arm Reverse Wrist Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Atakhala Pampando Wopindika Pamanja

The Seated Neutral Wrist Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana minofu yakutsogolo, kukulitsa mphamvu yogwira komanso kukhazikika kwa dzanja. Ndi masewera olimbitsa thupi abwino kwa iwo omwe akuchita nawo masewera kapena zochitika zomwe zimafunikira manja amphamvu ndi manja akutsogolo, monga tennis kapena kukweza zitsulo. Pogwiritsa ntchito izi m'chizoloŵezi chawo, anthu amatha kusintha machitidwe awo, kuteteza kuvulala, komanso kukhala ndi minofu yamphamvu yamanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Atakhala Pampando Wopindika Pamanja

Ikani mkono wanu pantchafu yanu, dzanja lanu likuyang'ana m'mwamba, ndipo dzanja lanu likulendewera pa bondo.
Pang'onopang'ono tsitsani dumbbell momwe mungathere, ndikulola dzanja lanu kutambasula.
Kenako, pindani dzanja lanu m'mwamba, ndikukweza dumbbell m'mwamba momwe mungathere, ndikusunga mkono wanu pantchafu yanu.
Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira, kubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanasinthe ku dzanja lina.

Izinto zokwenza Atakhala Pampando Wopindika Pamanja

Kugwira Kumanja: Gwirani dumbbell m'dzanja lililonse ndi manja anu kuyang'ana mmwamba. Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri kuti musamagwire manja anu.
Mayendedwe Oyendetsedwa: Mapiritsani zolemera pamene mukutulutsa mpweya, ndikusunga mikono yakutsogolo. Kusuntha kuyenera kuchitika pa dzanja lanu. Kenaka, tsitsani pang'onopang'ono ma dumbbells kubwerera kumalo oyambirira pamene mukupuma. Chofunikira ndikuwongolera nthawi yonse yochita masewera olimbitsa thupi, osalola kuti kulemera kugwere kapena kugwiritsa ntchito mphamvu kuti mukweze.
Pewani Kuchulukitsitsa: Cholakwika chimodzi chofala ndikugwiritsa ntchito zolemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi zolemetsa zopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula

Atakhala Pampando Wopindika Pamanja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Atakhala Pampando Wopindika Pamanja?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Seated Neutral Wrist Curl. Ndi masewera olimbitsa thupi osavuta omwe amalunjika kumanja ndipo safuna mphamvu zambiri kapena kugwirizana. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kuyamba ndi zolemetsa zopepuka ndikuwonjezera pang'onopang'ono mphamvu ikakula. Ndikofunikiranso kugwiritsa ntchito mawonekedwe oyenera kuti musavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kupempha chitsogozo kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Atakhala Pampando Wopindika Pamanja?

Kuyimilira kwa Barbell Wrist Curl: Kusiyanaku kumaphatikizapo kuyimirira m'malo mokhala, zomwe zingathandize kugwirizanitsa minofu yambiri ndikuwonjezera mphamvu zonse.
Reverse Wrist Curl: Kusiyanaku kumaphatikizapo kupindika manja m'mwamba m'malo mopita pansi, zomwe zingathandize kulimbikitsa minofu yotuluka pamphumi.
Kumbuyo-The-Back Barbell Wrist Curl: Kusiyanaku kumaphatikizapo kugwiritsira ntchito barbell kumbuyo kwanu, zomwe zingathandize kulunjika minofu yosiyanasiyana ndikuwongolera kusinthasintha kwa dzanja.
Seated Wrist Curl Over Bench: Kusiyanaku kumaphatikizapo kukhala pa benchi ndikupumitsa manja anu pa ntchafu zanu, zomwe zingathandize kudzipatula ndikuwonjezera mphamvu ya dzanja lanu.

Izinto zokufunda ezishisa ezivumelekile Atakhala Pampando Wopindika Pamanja?

"Reverse Wrist Curls" ndi ntchito ina yowonjezera, pamene akugwira ntchito yowonjezera mkono, kupereka kulimbitsa thupi moyenera kwa mkonowo potsutsana ndi kutsindika kwa ma flexors mu Seated Neutral Wrist Curl.
"Hammer Curls" imathanso kugwirizana ndi Seated Neutral Wrist Curl pamene imagwira ntchito zonse za biceps ndi brachialis minofu pamene imagwiranso ntchito ndi kulimbikitsa mawondo ndi manja, kulimbikitsa kukhazikika kwa mkono ndi kukhazikika.

Amaxabiso angamahlekwane kanye Atakhala Pampando Wopindika Pamanja

"Dumbbell forearm workout"
"Zolimbitsa thupi zopindika pamanja"
"Kupiringa pakati pa dzanja limodzi ndi dumbbell"
"Zochita zolimbitsa m'manja"
"Zochita za Dumbbell pamanja"
"Masewero olimbitsa thupi atakhala pansi"
"Neutral grip wrist curl"
"Zolimbitsa thupi zopindika pamanja"
"Maphunziro amphamvu a manja"
"Atakhala dumbbell wrist curl"