Thumbnail for the video of exercise: Barbell Wrist Curl

Barbell Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMexau Karala
Imimiselo eqhaphoWrist Flexors
Amashwa eqhapho
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Barbell Wrist Curl

Barbell Wrist Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri zakutsogolo, kukulitsa mphamvu yogwira ndikuwongolera misala ya minofu m'manja mwanu. Ndi yabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zamanja kapena kukulitsa mawonekedwe awo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungapangitse kuti muzichita masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku zomwe zimafuna kugwira mwamphamvu, monga kukwera miyala kapena kunyamula zinthu zolemera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Barbell Wrist Curl

  • Ikani manja anu pa ntchafu zanu ndi manja anu kupitirira mawondo anu, kulola kuti barbell ikhale pamphepete mwa mawondo anu.
  • Pang'onopang'ono tsitsani belo momwe mungathere pongopinda manja anu, ndikusunga mikono yanu yonse.
  • Kenako, pindani ma barbell m'mwamba momwe mungathere ndikusunga mikono yanu.
  • Pang'onopang'ono bwererani kumalo oyambira ndikubwereza kusuntha kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Barbell Wrist Curl

  • Kulemera Koyenera: Yambani ndi kulemera komwe kumakhala kovutirapo koma kosatha. Kulakwitsa kofala ndiko kugwiritsa ntchito cholemetsa cholemera kwambiri, chomwe chingayambitse mawonekedwe osayenera ndi kuvulala komwe kungachitike. Ngati simungathe kumaliza kusuntha konse kapena ngati mukuyenera kugwiritsa ntchito thupi lanu kuti musunthe kulemera kwake, mwina ndizovuta kwambiri.
  • Mayendedwe Oyendetsedwa: Onetsetsani kuti mukuchita masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Pewani mayendedwe ofulumira, ogwedezeka omwe angagwire manja anu. Kwezani barbell m'mwamba momwe mungathere, kenaka muchepetse pang'onopang'ono, mukumva kugwedezeka kwa minofu yapamphumi.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi ntchitoyi, gwiritsani ntchito njira yonse

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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa masewera olimbitsa thupi kuti aziyang'anira maulendo angapo oyambirira kuti atsimikizire kuti masewerawa akuchitika moyenera. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Barbell Wrist Curl?

  • Seated Barbell Wrist Curl: Mu mtundu uwu, mumakhala pa benchi manja anu akupumira pa ntchafu zanu ndipo zikhato zanu zikuyang'ana m'mwamba, mukumangirira chotchinga ndi manja anu.
  • Reverse Barbell Wrist Curl: Kusinthaku kumaphatikizapo kugwira chotchingira ndi manja anu kuyang'ana pansi ndi kupindika manja anu m'mwamba, zomwe zimayang'ana minofu yotuluka m'manja mwanu.
  • Kumbuyo kwa Barbell Wrist Curl: Kusinthaku kumaphatikizapo kugwira chitsulo kumbuyo kwanu ndi manja anu kuyang'ana chammbuyo, kupindika manja anu kuti mugwiritse ntchito minofu yanu yapamphumi kumbali ina.
  • Cable Wrist Curl: M'malo mwa barbell, mtundu uwu umagwiritsa ntchito makina a chingwe, omwe angapereke mlingo wosasinthasintha wotsutsa pamayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Barbell Wrist Curl?

  • Hammer Curls amathandizira kulimbitsa ma brachialis ndi brachioradialis, minofu yomwe imagwiritsidwa ntchito popindika pamanja, motero kumawonjezera phindu la Barbell Wrist Curls polimbikitsa mphamvu zonse zam'manja.
  • Kuchita masewera olimbitsa thupi a Farmer's Walk kumapangitsa kuti munthu azigwira mwamphamvu, zomwe ndizofunikira kwambiri pochita masewera olimbitsa thupi a Barbell Wrist Curls, zomwe zimapangitsa kuti ikhale yogwirizana kwambiri.

Amaxabiso angamahlekwane kanye Barbell Wrist Curl

  • Kulimbitsa thupi kwa Barbell forearm
  • Kuchita masewera olimbitsa thupi
  • Kulimbitsa mphamvu kwa manja
  • Njira ya Barbell wrist curl
  • Kumanga minofu yam'manja
  • Zochita zolimbitsa thupi pazanja
  • Zolimbitsa thupi za Barbell kuti mkono ukhale wolimba
  • Wrist kupindika ndi barbell
  • Zochita za Barbell za minofu yam'manja
  • Momwe mungapangire ma curls pamanja a barbell.