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Barbell Wrist Curl

Umakhi woMsebenzi

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

Barbell Wrist Curl ndi masewera olimbitsa thupi omwe amapangidwa kuti azitha kuyang'ana ndikuwonjezera minofu yapamphumi mwanu. Ndiwoyenera kwa anthu amisinkhu yonse yolimba, makamaka omwe akufuna kuwonjezera mphamvu zawo zogwira pamasewera kapena zochitika zatsiku ndi tsiku. Mwa kuphatikiza izi muzochita zanu, mutha kukulitsa kupirira kwamphamvu kwa mkono, kuwongolera kusinthasintha kwa dzanja lanu, ndikukulitsa luso lanu lochita ntchito zomwe zimafuna kugwira mwamphamvu.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Wrist Curl

  • Ikani manja anu pa ntchafu zanu ndi manja anu atalendewera m'mphepete mwa mawondo anu, ndi barbell m'manja mwanu.
  • Kwezerani chotchingacho m'mwamba ndikungosuntha manja ndi manja anu, ndikusunga mikono ndi thupi lanu lonse.
  • Gwirani malo apamwamba kwa kamphindi, mukumva kugundana m'manja mwanu.
  • Pang'onopang'ono tsitsani barbell mpaka pomwe mukuyambira ndikubwereza kusuntha komwe mukufuna kubwereza.

Izinto zokwenza Barbell Wrist Curl

  • Kugwira Moyenera: Gwirani belulo ndikugwira pansi pamanja, ndi zala zanu zotalikirana bwino. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri. Pewani kulola kuti barbell igubuduze m'manja mwanu, chifukwa izi zitha kuvulaza.
  • Mayendedwe Oyendetsedwa: Mukamapanga ma curl, onetsetsani kuti mwachita pang'onopang'ono komanso mowongolera. Pewani kugwedezeka kapena kusuntha mwachangu komwe kungayambitse kupsinjika kwa dzanja kapena kuwonongeka. Mawondo anu ayenera kukhala mbali zokhazo zomwe zikuyenda, osati manja anu.
  • Kuyenda Kwathunthu: Chepetsani kulemera momwe mungathere, kenaka piritsani kulemera kwake momwe mungathere ndikuwongolera. Izi zimatsimikizira kuti mukugwira ntchito yonse ya minofu ya dzanja lanu.

Barbell Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Barbell Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Barbell Wrist Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mupewe kuvulala kulikonse ndikuwonetsetsa mawonekedwe oyenera. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera njira yoyenera. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunikira kumvetsetsa kayendetsedwe kake ndi njira musanawonjezere kulemera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Wrist Curl?

  • Seated Barbell Wrist Curl: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pansi manja anu akupumira pa ntchafu zanu, kukupatsani bata lalikulu.
  • Reverse Barbell Wrist Curl: Kusinthaku kumaphatikizapo kutembenuzira manja anu kuti manja anu ayang'ane pansi, kulunjika minofu yotuluka m'manja mwanu.
  • Kumbuyo kwa Barbell Wrist Curl: Mukusintha uku, mumagwira chotchinga kumbuyo kwa thupi lanu, chomwe chimasintha mawonekedwe a masewerawo ndikuwongolera mbali zosiyanasiyana za mkono.
  • Cable Machine Wrist Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito makina a chingwe, kulola kuyenda kosalala, kolamulirika komanso kugwedezeka kosalekeza kwa minofu panthawi yonse yochita masewera olimbitsa thupi.

Izinto zokufunda ezishisa ezivumelekile Barbell Wrist Curl?

  • Mapiritsi a Hammer: Hammer Curls amathandizana ndi Barbell Wrist Curl poyang'ana brachialis ndi brachioradialis, minofu iwiri yomwe ingathe kupititsa patsogolo mphamvu yanu yogwira, yomwe ndi yofunika kuti muzichita bwino.
  • Farmer's Walk: Zochita izi zimakwaniritsa Barbell Wrist Curl chifukwa zimathandizira kulimbitsa mphamvu yogwira komanso kupirira, zomwe zimatha kukulitsa luso lanu logwira ndikuwongolera ma barbell panthawi yolimbitsa thupi.

Amaxabiso angamahlekwane kanye Barbell Wrist Curl

  • Kulimbitsa thupi kwa Barbell forearm
  • Kuchita masewera olimbitsa thupi
  • Kuchita masewera olimbitsa thupi ndi barbell
  • Njira ya Barbell wrist curl
  • Momwe mungapangire ma curls pamanja a barbell
  • Zochita za Barbell za minofu yam'manja
  • Wrist kupindika ndi barbell
  • Kulimbitsa mikono yakutsogolo ndi barbell
  • Maphunziro a Barbell wrist curl
  • Zolimbitsa thupi za Barbell zolimbitsa dzanja