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Dumbbell Atakhala Mkono Umodzi Wozungulira

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMigergo
Imimiselo eqhaphoWrist Flexors
Amashwa eqhapho
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Ukuxhumana kwe Dumbbell Atakhala Mkono Umodzi Wozungulira

Dumbbell Seated One Arm Rotate ndi masewera olimbitsa thupi omwe amalimbana ndi mapewa, biceps, ndi triceps, zomwe zimathandiza kuti thupi likhale ndi mphamvu komanso kukhazikika. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, makamaka omwe akufuna kuwonjezera mphamvu zawo zamanja komanso kutanthauzira kwaminofu. Anthu angasankhe kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti athe kudzipatula ndikugwirizanitsa magulu enaake a minofu, kupititsa patsogolo kusinthasintha kwa minofu ndi symmetry, ndi kupititsa patsogolo kulimbitsa thupi pazochitika za tsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Atakhala Mkono Umodzi Wozungulira

  • Gwirani dumbbell patsogolo panu pachifuwa ndi chigongono chanu chopindika pamtunda wa digirii 90, kuwonetsetsa kuti chikhatho chanu chayang'ana mkati molunjika ku thupi lanu.
  • Pang'onopang'ono tembenuzani mkono wanu pamapewa, ndikusuntha dumbbell kumbali kwinaku mukusunga chigongono chanu pa ngodya yomweyo ndipo mkono wanu ukufanana pansi.
  • Imani kaye pang'ono pamene mkono wanu watambasulidwa m'mbali, kenaka tembenuzani pang'onopang'ono mkono wanu kubwerera kumene munayambira.
  • Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha reps, kenaka sinthani ku mkono wina ndikuchitanso nambala yofanana.

Izinto zokwenza Dumbbell Atakhala Mkono Umodzi Wozungulira

  • Kugwira Moyenera: Gwirani dumbbell mosamala ndi dzanja lanu loyang'ana mkati molunjika ku thupi lanu. Kugwira momasuka kungapangitse kuti dumbbell igwe, zomwe zingabweretse kuvulala.
  • Mayendedwe Oyendetsedwa: Pewani mayendedwe ofulumira kapena ogwedezeka. M’malo mwake, tembenuzani dzanja lanu pang’onopang’ono, molamulirika. Izi zimathandiza kugwirizanitsa minofu mogwira mtima komanso kuchepetsa chiopsezo cha kuvulala.
  • Kulemera Koyenera: Osayamba ndi dumbbell yolemera. Yambani ndi kulemera komwe mungathe kupirira momasuka ndipo pang'onopang'ono onjezerani pamene mphamvu zanu zikukula. Kukweza zolemetsa kwambiri posachedwa kungayambitse kupsinjika kwa minofu kapena kuvulala.
  • Kuyenda Kwathunthu: Onetsetsani kuti mukuzungulira mkono wanu mumayendedwe onse kuti mupindule nawo. Kuzungulira theka sikungagwirizane kwathunthu ndi minofu ndipo mwina

Dumbbell Atakhala Mkono Umodzi Wozungulira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Atakhala Mkono Umodzi Wozungulira?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Dumbbell Seated One Arm Rotate. Komabe, ayambe ndi kulemera kopepuka kuti awonetsetse kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Ndibwinonso kwa oyamba kumene kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira mawonekedwe awo akamayamba, kuti ateteze kuvulala kulikonse.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Atakhala Mkono Umodzi Wozungulira?

  • Dumbbell Atakhala Pamanja Awiri Kutembenuza: M'malo moyang'ana pa mkono umodzi pa nthawi, mutha kugwira dumbbell m'dzanja lililonse ndikuzungulira mikono yonse nthawi imodzi.
  • Dumbbell Atakhala Mkono Umodzi Wozungulira ndi Resistance Band: Kuonjezera gulu lolimbana ndi masewera olimbitsa thupi kumatha kukulitsa mphamvu ndikutsutsa minofu yanu mwanjira ina.
  • Dumbbell Atakhala Pamwamba Pamwamba Pamwamba: Kusinthaku kumaphatikizapo kukweza dumbbell pamwamba pamene mukuzungulira, zomwe zingapangitse mapewa anu ndi minofu yakumbuyo yakumbuyo.
  • Dumbbell Atakhala Mkono Umodzi Wozungulira pa Mpira Wokhazikika: Kuchita masewera olimbitsa thupi mutakhala pa mpira wokhazikika kungathandize kuwongolera bwino ndikugwirizanitsa minofu yanu yaikulu.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Atakhala Mkono Umodzi Wozungulira?

  • Dumbbell Front Imakweza: Zochita izi zimayang'ana ma anterior deltoids, omwe ndi ofunikira pakuyenda mozungulira mu Dumbbell Seated One Arm Rotate, potero amawongolera kusuntha ndi kulumikizana.
  • Dumbbell Lateral Imakweza: Zochitazi zimalimbitsa ma deltoids otsatizana ndi minofu yam'mwamba ya trapezius, yomwe ndi minofu yachiwiri yomwe imagwiritsidwa ntchito mu Dumbbell Seated One Arm Rotate, kupititsa patsogolo kukhazikika kwa minofu yamapewa ndikuchepetsa chiopsezo chovulala.

Amaxabiso angamahlekwane kanye Dumbbell Atakhala Mkono Umodzi Wozungulira

  • Kuchita masewera olimbitsa thupi a Dumbbell forearm
  • Kuchita masewera olimbitsa thupi mozungulira mkono umodzi
  • Kuzungulira kwa mkono kwa dumbbell
  • Kulimbitsa msana ndi dumbbells
  • Dzanja limodzi lozungulira dumbbell
  • Kuchita masewera olimbitsa thupi a dumbbell
  • Kulimbitsa thupi mozungulira mkono umodzi
  • Kuzungulira kwa dumbbell kwa manja
  • Atakhala pansi mkono umodzi dumbbell kulimbitsa thupi
  • Maphunziro amphamvu amphuno ndi dumbbell