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Barbell Imayimirira Kumbuyo kwa Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMexau Karala
Imimiselo eqhaphoWrist Flexors
Amashwa eqhapho
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Ukuxhumana kwe Barbell Imayimirira Kumbuyo kwa Wrist Curl

Barbell Standing Back Wrist Curl ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kuyang'ana ndi kupititsa patsogolo minofu yomwe ili pamkono ndi kugwira. Ntchitoyi ndi yabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zam'manja ndikugwira dzanja, zomwe zingakhale zopindulitsa pamasewera osiyanasiyana ndi zochitika za tsiku ndi tsiku. Mwa kuphatikiza izi muzochita zanu, mutha kuwonjezera mphamvu zanu zonse za mkono, kukulitsa luso lanu lamanja, ndikuwonjezera magwiridwe antchito anu pazinthu zomwe zimafuna manja amphamvu komanso okhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Imayimirira Kumbuyo kwa Wrist Curl

  • Sungani zigono zanu pafupi ndi torso yanu nthawi zonse; awa adzakhala malo anu oyambira.
  • Pewani zolemerazo pang'onopang'ono pamene mukugwira manja anu, ndikuyika manja anu motalikirana m'lifupi.
  • Pitirizani kukweza kulemera kwanu mpaka ma biceps anu atakhazikika ndipo barbell ili pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Pang'ono ndi pang'ono yambani kubweretsa belulo kumalo oyambira pamene mukupuma. Bwerezani mayendedwe obwerezabwereza.

Izinto zokwenza Barbell Imayimirira Kumbuyo kwa Wrist Curl

  • Kugwira Moyenera: Gwirani chotchingacho ndikuchigwira mopitilira muyeso (mikono yang'anani pansi) ndi manja anu motalikirana ndi mapewa. Kulakwitsa kofala ndikugwira mwamphamvu kwambiri barbell yomwe imatha kusokoneza manja anu. Kugwira kwanu kuyenera kukhala kolimba koma komasuka.
  • Mayendedwe Oyendetsedwa: Pang'onopang'ono pindani manja anu m'mwamba, kukweza chitsulo cha barbell momwe mungathere, kenaka muchepetse pang'onopang'ono kumbuyo. Pewani kusuntha komwe kungayambitse kuvulala. Kuyenda kuyenera kuyendetsedwa ndi kusalala, kuyang'ana minofu yapamphumi mwanu.
  • Range of Motion: Onetsetsani kuti mwatambasula manja anu pansi pakuyenda ndikuwapiringitsa pamwamba. Kulakwitsa kofala ndiko kugwiritsa ntchito kusuntha kochepa, komwe kungachepetse mphamvu ya masewerawo.
  • Gwiritsani ntchito

Barbell Imayimirira Kumbuyo kwa Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Imayimirira Kumbuyo kwa Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Standing Back Wrist Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Zimathandizanso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankhira mwamphamvu, mwachangu kwambiri.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Imayimirira Kumbuyo kwa Wrist Curl?

  • Cable Machine Standing Back Wrist Curl: Kusiyanaku kumagwiritsa ntchito makina a chingwe, omwe angapereke kukana kosasinthasintha panthawi yonseyi.
  • Resistance Band Standing Back Wrist Curl: Kugwiritsa ntchito bandi yotsutsa m'malo mwa barbell kungakuthandizeni kuwongolera kuchuluka kwa kukana ndipo ndiyabwino kwa iwo omwe alibe mwayi wopeza masikelo.
  • Mkono Umodzi Woyimilira Kumbuyo kwa Wrist Curl: Kusinthaku kumayang'ana pa mkono umodzi panthawi, kukulolani kudzipatula ndikuyang'ana pa mphamvu ndi kusinthasintha kwa dzanja lililonse palokha.
  • Kuyimirira Pamanja Pamanja Ndi Wrist Wraps: Kusiyanaku kumaphatikizapo kugwiritsa ntchito zokutira pamkono kuti muwonjezere chithandizo ndi chitetezo, makamaka kwa iwo omwe ali ndi manja ofooka kapena akuchira kuvulala.

Izinto zokufunda ezishisa ezivumelekile Barbell Imayimirira Kumbuyo kwa Wrist Curl?

  • Hammer Curls: Ma curls a Hammer amagwira ntchito pa biceps ndi brachialis, pamodzi ndi brachioradialis, kuthandizira kupiringa pamanja polimbitsa mkono wonse, zomwe zimatha kukonza kugwira ndi kukhazikika kwa dzanja, kupititsa patsogolo mphamvu ya Barbell Standing Back Wrist Curl.
  • Farmer's Walk: Zochitazi ndizothandiza kwambiri chifukwa zimathandizira kuti mugwire mwamphamvu komanso kupirira, zomwe ndizofunikira kwambiri kuti Barbell Standing Back Wrist Curl ikhale bwino komanso mosatetezeka, komanso ikugwira ntchito pamitsempha yam'manja.

Amaxabiso angamahlekwane kanye Barbell Imayimirira Kumbuyo kwa Wrist Curl

  • Kulimbitsa thupi kwa Barbell forearm
  • Kuchita masewera olimbitsa thupi opiringa pamanja
  • Barbell wrist curl chizolowezi
  • Kulimbitsa msana ndi barbell
  • Kuchita masewera olimbitsa thupi kwa Barbell pa dzanja
  • Kulimbitsa thupi kwa ma curls kumbuyo
  • Kulimbitsa mphamvu kwa manja
  • Kulimbitsa thupi kwa Barbell kwa ma wrist flexors
  • Kupanga minofu yam'manja ndi barbell
  • Kuchita masewera olimbitsa thupi m'manja ndikupiringa pamanja.