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Band nyundo curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiNgoma
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Band nyundo curl

The Band Hammer Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps ndi manja, kupititsa patsogolo kamvekedwe ka minofu, kupirira, ndi mphamvu zonse za mkono. Ndi masewera olimbitsa thupi abwino kwambiri kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kukulitsa mphamvu zawo zam'mwamba popanda kukweza zolemera. Anthu akhoza kusankha masewerowa chifukwa ndi osavuta kusintha kuti akhale olimba, akhoza kuchitidwa paliponse ndi gulu lotsutsa, ndipo amathandizira kuti mkono ugwire ntchito bwino pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Band nyundo curl

  • Sungani zigono zanu pafupi ndi torso yanu ndipo onetsetsani kuti mapazi anu ali m'lifupi la mapewa kuti akhazikike.
  • Pang'onopang'ono pindani manja anu molunjika pamapewa anu, manja anu akuyang'ana mkati nthawi yonseyi.
  • Finyani ma biceps anu pamwamba pa mayendedwe, kuyimitsa pang'ono kuti muwonjezeke.
  • Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, kusunga kulamulira kwa gulu nthawi zonse. Bwerezani izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Band nyundo curl

  • **Mawonekedwe Olondola:** Imani ndi mapazi anu motalikirana ndi mapewa ndikugwira gululo pansi pa mapazi anu. Sungani zigono zanu pafupi ndi thupi lanu ndi manja anu kuyang'ana torso yanu. Kwezani manja anu kumapewa anu, ndikufinya ma biceps anu pamwamba. Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira. Pewani kugwedezeka kapena kugwiritsa ntchito msana kapena mapewa anu kuti mukweze gululo, chifukwa izi zingayambitse kuvulala ndipo sizingalowetse bwino ma biceps anu.
  • **Kuyenda Koyendetsedwa:** Pewani kuchita masewera olimbitsa thupi mothamanga. Magawo onse okwera ndi otsika a ma curl ayenera kuyendetsedwa ndi dala kuti awonjezere kukhudzidwa kwa minofu ndikupewa kuvulala.
  • **Pewani Kutseka Zigongono Zanu:** Mukamatsitsa bandi, pewani kutambasula manja anu kapena kutseka zigongono zanu. Izi zitha kuyambitsa zovuta zosafunikira

Band nyundo curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Band nyundo curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a hammer curl. Ndizochita zolimbitsa thupi kwambiri zolunjika pa biceps ndi mikono yakutsogolo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi aliwonse, ndikofunikira kuti oyamba kumene ayambe ndi kukana komwe kuli koyenera pamlingo wawo wolimbitsa thupi. Ayeneranso kusamala kwambiri mawonekedwe kuti asavulale. Zingakhale zothandiza kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti awone mawonekedwe awo poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Band nyundo curl?

  • Seated Resistance Band Hammer Curls: Mukusintha uku, mumakhala pampando ndi gulu pansi pa mapazi anu ndikuchita nyundo yopindika mutakhala.
  • Single-arm Resistance Band Hammer Curls: Izi zimayang'ana pa mkono umodzi panthawi. Mumayima pagulu ndi phazi limodzi ndikuchita zopiringa ndi mkono umodzi.
  • Incline Resistance Band Hammer Curls: Izi zimachitika pa benchi yolowera. Mumakhala pa benchi ndi gulu pansi pa mapazi anu ndikuchita kayendedwe ka nyundo.
  • Cross-body Resistance Band Hammer Curls: Kusiyanaku kumaphatikizapo kuyimirira pa bandi, koma m'malo mopiringitsa mikono yonse nthawi imodzi, mumapiringa mkono umodzi kudutsa thupi lanu kupita ku phewa lina.

Izinto zokufunda ezishisa ezivumelekile Band nyundo curl?

  • Ma Tricep Dips: Ma tricep dips amathandizira ma curls a nyundo pogwiritsa ntchito gulu lotsutsana la minofu, triceps. Izi zimathandiza kusunga mphamvu mu mphamvu ya mkono wanu ndi kukula kwa minofu.
  • Resistance Band Pull Apart: Zochita izi zimagwiritsa ntchito minofu yakumtunda kwanu ndi mapewa, zomwe zimathandizira kukhazikika kwa mikono yanu panthawi ya nyundo. Kulimbitsa minofu imeneyi kungapangitse ntchito yanu yonse mu nyundo yopiringa komanso kuchepetsa chiopsezo cha kuvulala.

Amaxabiso angamahlekwane kanye Band nyundo curl

  • Kulimbitsa thupi kwa band hammer curl
  • Kuchita masewera olimbitsa thupi ndi gulu
  • Resistance band hammer curls
  • Kulimbitsa msana ndi magulu
  • Kulimbitsa thupi kwa bicep ndi forearm band
  • Zochita zolimbitsa thupi za hammer curl ndi gulu lotsutsa
  • Kulimbitsa thupi kwa band kuti mkono ukhale wolimba
  • Zochita zapakhomo zapamanja ndi gulu
  • Zochita zolimbitsa thupi zolimbana ndi minofu ya mkono
  • Mkono toning ndi band hammer curls