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Cable Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMbendelo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Cable Hammer Curl

Cable Hammer Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma biceps ndi mikono yakutsogolo, pomwe imagwiranso mapewa ndi minofu yakumbuyo. Ndi yabwino kwa iwo amene akufuna kupititsa patsogolo mphamvu za thupi lawo, matanthauzo a minofu, ndi mphamvu zogwira. Kuphatikizira zolimbitsa thupi izi muzochita zanu kumatha kukulitsa luso lanu lothamanga, kumathandizira pazochitika zatsiku ndi tsiku, ndikupangitsa kuti thupi lanu likhale lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Cable Hammer Curl

  • Gwirani chingwe ndi manja onse awiri, zikhato zikuyang'anizana, ndipo imirirani molunjika ndi zigongono zanu pafupi ndi thupi lanu; awa ndi malo anu oyambira.
  • Pang'onopang'ono pindani manja anu molunjika pamapewa anu, manja anu akuyang'anana wina ndi mzake ndikuwonetsetsa kuti manja anu okha ndi omwe akuyenda, ndikusunga zigongono zanu.
  • Gwirani malo ogwirizana kwa mphindi imodzi pamene mukufinya ma biceps anu.
  • Pang'onopang'ono bwererani kumalo oyambira, kukana kukoka kwa chingwe pamene mukutsitsa manja anu kuti mutambasule manja anu mokwanira. Bwerezani zolimbitsa thupi za kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Cable Hammer Curl

  • Kugwira Moyenera: Gwiritsani ntchito chingwe cholumikizira pakuchita izi. Gwirani chingwe manja anu kuyang'anizana, osalowerera ndale. Izi zimatchedwa nyundo grip.
  • Kuyenda Koyendetsedwa: Pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kuti mukweze kulemera kwake. Onetsetsani kuti muyang'anire kayendetsedwe kake pamene mukupiringa ndi kumasula pansi. Izi zidzaonetsetsa kuti minofu yanu, osati kuthamanga, ikugwira ntchitoyo ndipo idzakuthandizani kupewa kuvulala.
  • Khalani ndi Kaimidwe: Sungani zigono zanu pafupi ndi thupi lanu ndi msana wanu molunjika panthawi yonse yochita masewera olimbitsa thupi. Pewani kulakwitsa kutsamira kumbuyo kapena kutsogolo chifukwa izi zingayambitse kupsinjika kwa msana ndikuchepetsa mphamvu ya masewera olimbitsa thupi pa biceps.
  • Kuyenda Kwathunthu: Onetsetsani kuti mwatambasula manja anu mokwanira pansi pakuyenda ndikupiringa

Cable Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Cable Hammer Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Cable Hammer Curl. Ndizochita zolimbitsa thupi kwambiri zoloza ma biceps ndi mikono yakutsogolo. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe oyenera komanso kupewa kuvulala. Zitha kukhala zothandizanso kukhala ndi mphunzitsi kapena munthu wodziwa kupita ku masewera olimbitsa thupi awonetse kaye masewerawa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Cable Hammer Curl?

  • Seated Cable Hammer Curl: Kusiyanaku kumachitika mutakhala pansi, zomwe zingathandize kuti thupi likhale lokhazikika komanso kupewa kugwiritsa ntchito mphamvu yokweza zolemera.
  • Cable Rope Hammer Curl: Kusiyanasiyana kumeneku kumagwiritsa ntchito chingwe chomangira m'malo mwa bar, chomwe chingapereke mphamvu yosiyana komanso yotheka kugwirizanitsa ulusi wosiyanasiyana wa minofu.
  • Cross Body Cable Hammer Curl: Kusiyanaku kumaphatikizapo kupindika chingwe kudutsa thupi kupita kumapewa, zomwe zingathandize kulunjika mbali zosiyanasiyana za minofu ya bicep.
  • Awiri-Arm Cable Hammer Curl: Kusiyanaku kumaphatikizapo kugwiritsa ntchito mikono yonse nthawi imodzi kupiringa chingwe, chomwe chingapulumutse nthawi ndikuwonetsetsa kuti ma biceps onse amagwira ntchito mofanana.

Izinto zokufunda ezishisa ezivumelekile Cable Hammer Curl?

  • Barbell Bicep Curls ndi masewera ena abwino kwambiri omwe amakwaniritsa Cable Hammer Curls, chifukwa amalozeranso ma biceps koma kuchokera kumbali yosiyana pang'ono, kuwonetsetsa kuti minofuyo imakokedwa kwathunthu ndikulimbikitsa kukula konse.
  • Ma Reverse Grip Pull-ups amathanso kuthandizira Cable Hammer Curls popeza izi sizimangokhudza ma biceps, komanso zimaphatikizanso minofu yayikulu yam'mbuyo, ndikulimbitsa thupi kwambiri.

Amaxabiso angamahlekwane kanye Cable Hammer Curl

  • "Kulimbitsa thupi kwa Cable Hammer Curl"
  • "Kulimbitsa manja ndi chingwe"
  • "Cable exercise forearms"
  • "Momwe mungapangire Cable Hammer Curl"
  • "Njira ya Cable Hammer Curl"
  • "Masewero olimbitsa thupi a minofu yam'manja"
  • "Masewero a chingwe champhamvu cha mkono"
  • "Kupititsa patsogolo minofu yam'manja ndi Cable Hammer Curl"
  • "Cable Hammer Curl for muscle toning"
  • "Chitsogozo chatsatanetsatane cha Cable Hammer Curl Exercise"