Thumbnail for the video of exercise: Dumbbell Hammer Curl

Dumbbell Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dumbbell Hammer Curl

Dumbbell Hammer Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps ndi mikono yakutsogolo, kukulitsa kamvekedwe ka minofu ndikuwonjezera mphamvu yogwira. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba mpaka otsogola, omwe akufuna kukulitsa mphamvu zathupi ndi tanthauzo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kumatha kukulitsa luso lanu lodzikweza muzolimbitsa thupi zina, kupititsa patsogolo masewera olimbitsa thupi, ndikuthandizira kuti thupi lanu likhale lozungulira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Hammer Curl

  • Kusunga mikono yanu yakumtunda kukhala yokhazikika, tulutsani mpweya pamene mukupiringa zolemera pamene mukugwira ma biceps anu, pitirizani kukweza zolemerazo mpaka biceps yanu itakhazikika ndipo ma dumbbells ali paphewa.
  • Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani masitepe awa pakubwereza kovomerezeka.

Izinto zokwenza Dumbbell Hammer Curl

  • Kuyenda Koyendetsedwa: Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze zolemera. Izi zingayambitse kuvulala ndi kuchepetsa mphamvu ya masewera olimbitsa thupi. M'malo mwake, yang'anani pakuyenda pang'onopang'ono, kolamulirika, kukweza ndi kutsitsa zolemera ndi kuwongolera mwadala.
  • Kulemera Koyenera: Kugwiritsa ntchito zolemetsa zolemera kwambiri ndi kulakwitsa kofala. Ngati simungathe kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera, kulemera kwake kumalemera kwambiri. Ndi bwino kugwiritsa ntchito masikelo opepuka ndikuchita masewera olimbitsa thupi moyenera kusiyana ndi kuvulala.
  • Kuyenda Kwathunthu: Kuti mupindule kwambiri ndi Dumbbell Hammer Curl, onetsetsani kuti mukugwiritsa ntchito mayendedwe osiyanasiyana. Izi zikutanthauza kutsitsa zolemera mpaka pansi mpaka manja anu ali

Dumbbell Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Hammer Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Hammer Curl. Ndi ntchito yabwino yolimbitsa ma biceps ndi mikono yakutsogolo. Komabe, oyamba kumene ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana pa kusunga mawonekedwe oyenera. Pamene mphamvu zawo ndi luso lawo zikuyenda bwino, amatha kuwonjezera kulemera kwawo pang'onopang'ono. Nthawi zonse ndi bwino kukaonana ndi katswiri wolimbitsa thupi kapena wophunzitsa pamene mukuyamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Hammer Curl?

  • Incline Dumbbell Hammer Curl: Mwakusiyana uku, mumachita masewera olimbitsa thupi pa benchi yolowera yomwe imasintha mbali ya mayendedwe ndikuyang'ana mbali zosiyanasiyana za biceps ndi minofu yam'manja.
  • Cross Body Dumbbell Hammer Curl: M'malo mopinda ma dumbbells mwachikhalidwe, mumawapiringa pathupi lanu. Kusiyanasiyana kumeneku kumakhudza brachioradialis, minofu ya mkono.
  • Concentration Hammer Curl: Kusinthaku kumachitika mkono umodzi panthawi ndikutsamira kutsogolo ndi kumbuyo kwa mkono motsutsana ndi ntchafu yamkati. Zimapangitsa kuti pakhale chidwi chachikulu pa bicep ndi minofu yam'mbuyo.
  • Kusinthana kwa Dumbbell Hammer Curl: M'malo mokweza zolemera zonse ziwiri nthawi imodzi, mumasinthasintha pakati pa mkono uliwonse. Kusintha uku kumapereka aliyense

Izinto zokufunda ezishisa ezivumelekile Dumbbell Hammer Curl?

  • Ma curls Oyikirapo: Ma curls okhazikika amalozanso ma biceps koma kuchokera mbali ina, yomwe imathandizira kupiringa kwa nyundo powonetsetsa kuti ma biceps akugwira ntchito mokwanira ndikulimbikitsa kukula kwa minofu yonse.
  • Kukoka: Kukoka sikungolimbitsa ma biceps anu, omwe amawongoleredwa ndi Dumbbell Hammer Curls, komanso amaphatikiza minofu yanu yam'mbuyo ndi mapewa, ndikupangitsa kuti thupi lanu liziyenda bwino kwambiri.

Amaxabiso angamahlekwane kanye Dumbbell Hammer Curl

  • Dumbbell Hammer Curl Workout
  • Kuchita Zolimbitsa Thupi za Bicep
  • Kuchita masewera olimbitsa thupi a Upper Arm Dumbbell
  • Kuchita masewera olimbitsa thupi a Hammer Curl
  • Bicep Dumbbell Curl
  • Arm Toning ndi Dumbbells
  • Upper Arm Muscle Building
  • Bicep Curling ndi Dumbbells
  • Kuchita masewera olimbitsa thupi kwa Biceps
  • Masewera a Hammer Curl Bicep