Cable Hammer Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri ma biceps ndi mikono yakutsogolo, kupititsa patsogolo kutanthauzira kwa minofu ndi kupirira. Ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, popeza makina a chingwe amalola kukana kosinthika. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo chifukwa cha mphamvu yake yodzipatula ndi kulimbikitsa minofu ya mkono, kulimbikitsa kuchita bwino pamasewera ndi zochitika za tsiku ndi tsiku.
Imani moyang'anizana ndi makina a chingwe, gwirani chingwe ndi manja anu molumikizana wina ndi mzake, ndipo phazi lanu likhale lotalikirana ndi mapewa.
Sungani zigono zanu pafupi ndi thupi lanu ndipo mutembenuzire manja anu mapewa anu, kuwonetsetsa kuti mukungosuntha manja anu ndikuonetsetsa kuti thupi lanu liri lokhazikika.
Gwirani malo kwa kamphindi pamene manja anu ali pafupi ndi mapewa anu, kufinya biceps anu.
Pang'onopang'ono tsitsani manja anu kubwerera kumalo oyambira, kukana kukoka kwa chingwe kuti mugwirizane ndi minofu yanu. Bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza.
Izinto zokwenza Cable Hammer Curl
**Kuyenda Koyendetsedwa**: Kwezerani manja anu molunjika pamapewa anu ndikusunga mikono yanu yakumtunda. Exhale pamene mukuchita izi. Pamene ma biceps akhazikika, gwirani malo omwe mwagwirizanako kwa sekondi imodzi pamene mukufinya ma biceps anu. Kulakwitsa kofala ndiko kuchita masewera olimbitsa thupi mwachangu kwambiri. Kuyenda pang'onopang'ono, koyendetsedwa ndikofunika kwambiri kuti ulusi wa minofu uyambe kugwira ntchito bwino.
**Full Range of Motion**: Ndikofunikira kutambasula manja anu mokwanira pansi pa kayendetsedwe kake ndi kupindika kulemera kwake momwe mungathere. Osagwiritsa ntchito mitundu yonse ya
Seated Cable Hammer Curl: Kusinthaku kumachitika ndikukhala pa benchi pafupi ndi makina a chingwe, kugwira chogwiriracho ndi manja onse ndikuchipiringiza paphewa lanu ndikuwongoka msana wanu.
Cable Rope Hammer Curl: Kusinthaku kumachitika poyimirira kutsogolo kwa makina a chingwe, kugwira chingwe ndi manja onse ndikuchipiringiza molunjika pamapewa anu.
Cross Body Cable Hammer Curl: Kusinthaku kumachitika poyimirira pafupi ndi makina a chingwe, kugwira chogwiriracho ndi dzanja limodzi ndikuchipiringa paphewa lina.
Cable Hammer Curl ndi Kupotoza: Kusinthaku kumachitika poyimirira kutsogolo kwa makina a chingwe, kugwira chogwiriracho ndi manja onse awiri ndikuchipiringa molunjika pamapewa anu, koma ndi kupotoza pamwamba kuti mukhale ndi biceps zambiri.
Tricep Pushdown: Zochitazi zimakwaniritsa Cable Hammer Curl poyang'ana ma triceps, gulu la minofu yotsutsana ndi biceps, kulimbikitsa kukula kwa minofu ndikuthandizira kupewa kusamvana kwa minofu.
Preacher Curl: Zochitazi zimayang'ananso ma biceps koma kuchokera kumbali yosiyana, kuonetsetsa kuti mbali zonse za minofu zimagwira ntchito ndikuthandizira Cable Hammer Curl polimbikitsa kukula kwa bicep ndi mphamvu.