Barbell Amamangirira Dzanja Pamwamba pa Benchi

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMexau Karala

Imimiselo eqhaphoWrist Flexors

Amashwa eqhapho

Asa zokubonisa:

Wrist Curl

Barbell Imayimirira Kumbuyo kwa Wrist Curl

Barbell Wrist Curl

Barbell Incline Wrist Curl yokhala ndi Chifuwa Chothandizira

Barbell Imayimirira Kumbuyo kwa Wrist Curl

Wrist Curl

Barbell Reverse Wrist Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Amamangirira Dzanja Pamwamba pa Benchi

The Barbell Palms Up Wrist Curl Over Bench ndi masewera olimbitsa thupi omwe amalimbitsa minofu m'manja mwanu, kupititsa patsogolo mphamvu zogwira komanso kupititsa patsogolo kuyenda kwa dzanja. Masewerawa ndi abwino kwa othamanga, makamaka omwe amachita nawo masewera omwe amafunikira kugwira mwamphamvu monga kukwera miyala, masewera a karati, kapena kukwera mapiri. Kuphatikizira zolimbitsa thupi izi muzochita zanu kungathandize kukonza magwiridwe antchito anu onse muzochitazi, kupewa kuvulala, komanso kupereka kuwongolera bwino ndi mphamvu pantchito zatsiku ndi tsiku zomwe zimafuna mphamvu zamanja ndi dzanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Amamangirira Dzanja Pamwamba pa Benchi

Ikani manja anu pa ntchafu zanu ndi manja anu atalendewera m'mphepete mwa mawondo anu.
Pang'onopang'ono tsitsani barbell momwe mungathere, kuti manja anu azitha kusinthasintha.
Kenako, pindani ma barbell m'mwamba momwe mungathere ndikuyika manja anu pantchafu zanu.
Tsitsani barbell mpaka pomwe mukuyambira, ndipo bwerezaninso kusuntha uku kwa kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Barbell Amamangirira Dzanja Pamwamba pa Benchi

Kuyika Moyenera: Dzikhazikitseni bwino pa benchi. Mikono yanu iyenera kukhala pa benchi ndi manja anu ndikulendewera m'mphepete. Izi zimatsimikizira kuti manja anu akukhazikika ndipo manja anu okha ndi omwe akuyenda panthawi yochita masewera olimbitsa thupi.
Mayendedwe Olamuliridwa: Pewani kugwedezeka kapena kusuntha mwachangu. Ntchitoyi imakhala yothandiza kwambiri ikachitidwa pang'onopang'ono komanso mowongolera. Izi zidzateteza kupsinjika kapena kuvulala kulikonse ndikuwonetsetsanso kuti minofu yanu yam'manja ikugwira ntchito bwino.
Range of Motion: Onetsetsani kuti mwatambasula manja anu pansi ndikuwapotoza momwe mungathere. Kulakwitsa kofala ndiko kusagwiritsa ntchito kusuntha kokwanira, komwe kungachepetse mphamvu ya masewerawo.
Kusankha Kulemera: Osagwiritsa ntchito cholemetsa cholemera kwambiri. Izi zitha kutsogolera

Barbell Amamangirira Dzanja Pamwamba pa Benchi Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Amamangirira Dzanja Pamwamba pa Benchi?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Barbell Palms Up Wrist Over Bench. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti musavulale ndikuwonetsetsa kuti fomu yoyenera ikugwiritsidwa ntchito. Monga momwe zimakhalira ndi masewera olimbitsa thupi, tikulimbikitsidwa kukhala ndi katswiri wowongolera masewera olimbitsa thupi kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Amamangirira Dzanja Pamwamba pa Benchi?

Cable Palms Up Wrist Curl Pa Bench: Pakusiyana uku, mumagwiritsa ntchito makina a chingwe m'malo mwa barbell, yomwe imapereka kugwedezeka kosalekeza panthawi yonse yoyenda, zomwe zingayambitse kuwonjezereka kwa minofu.
Resistance Band Palms Up Wrist Curl Over Bench: Kusinthaku kumagwiritsa ntchito bandi yotsutsa m'malo mwa barbell, yomwe ingakhale njira yabwino kwa iwo omwe akufuna kuchita masewera olimbitsa thupi kunyumba kapena omwe alibe mwayi wopeza masikelo.
Miyendo Yokhala Pamanja: Mukusintha uku, mumakhala pa benchi manja anu akupumira pa ntchafu zanu, zikhato zikuyang'ana m'mwamba, ndikuchita kupindika. Izi zimafuna palibe benchi kuti mupume manja anu ndipo mutha kuchita

Izinto zokufunda ezishisa ezivumelekile Barbell Amamangirira Dzanja Pamwamba pa Benchi?

Reverse Barbell Curl sikuti imangolimbitsa manja okha komanso minofu ya biceps ndi brachialis, motero imapereka masewera olimbitsa thupi apamwamba kwambiri omwe amakwaniritsa cholinga cha Barbell Palms Up Wrist Curl Over Bench.
Hammer Curls ndi ntchito ina yowonjezera pamene imagwira ntchito zonse ziwiri za biceps ndi brachioradialis, minofu ya mkono, kulimbikitsa mphamvu zonse za mkono ndi kukhazikika zomwe zingathe kupititsa patsogolo ntchito mu Barbell Palms Up Wrist Curl Over Bench.

Amaxabiso angamahlekwane kanye Barbell Amamangirira Dzanja Pamwamba pa Benchi

Kulimbitsa thupi kwa Barbell forearm
Kuchita masewera olimbitsa thupi
Maphunziro a mphamvu zam'manja
Barbell wopindika pa benchi
Zochita zolimbitsa thupi zopangira mikono yakutsogolo
Barbell amalimbikitsa masewera olimbitsa thupi
Wrist curls ndi barbell
Kulimbitsa thupi kwa benchi kwa manja
Maphunziro a mphamvu kwa dzanja ndi manja
Kuchita masewera olimbitsa thupi kwa Barbell kuti mkono ukhale wolimba