Dumbbell Hammer Curl
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Ukuxhumana kwe Dumbbell Hammer Curl
Dumbbell Hammer Curl ndi masewera olimbitsa thupi omwe amathandizira kwambiri ma biceps ndi brachialis, omwe angathandize kukulitsa mphamvu ndi kukula kwa mkono wanu. Ndi masewera olimbitsa thupi abwino kwa oyamba kumene kwa othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi magulu osiyanasiyana olimbitsa thupi. Anthu angasankhe kuphatikizira izi m'chizoloŵezi chawo kuti awonjezere kutanthauzira kwa minofu, kulimbikitsa mphamvu ya mkono, ndi kuonjezera mphamvu zakumtunda kwa thupi.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Hammer Curl
- Mikono yanu yakumtunda ikhale yosasunthika, tulutsani mpweya ndi kupindika zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
- Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
- Onetsetsani kuti zigono zanu zimakhala pafupi ndi torso yanu nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kukweza zolemera; manja anu ayenera kugwira ntchito zonse.
- Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
Izinto zokwenza Dumbbell Hammer Curl
- Mayendedwe Olamuliridwa: Pewani kusuntha masikelo. Gwiritsani ntchito ma biceps anu kuti mupirire zolemera ndikusunga mkono wakumtunda. Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Kenako, pang'onopang'ono yambani kubweretsa ma dumbbells kumalo oyambira.
- Pewani Kugwiritsa Ntchito Momentum: Kulakwitsa kofala ndiko kugwiritsa ntchito mphamvu kukweza zolemera, m'malo modalira mphamvu ya biceps yanu. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. Kuti mupewe izi, onetsetsani kuti mayendedwe anu akuchedwa komanso amayendetsedwa.
- Kulemera Koyenera: Gwiritsani ntchito cholemetsa chomwe chili chovuta koma chimakulolani kuchita masewera olimbitsa thupi ndi mawonekedwe oyenera.
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, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso kupewa kuvulala. Pamene akukhala amphamvu komanso omasuka ndi kayendetsedwe kake, amatha kuwonjezera kulemera kwake. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziwongolera njira ndi njira zolondola.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Hammer Curl?
- Incline Hammer Curls: Kusiyanaku kumachitika mutagona cham'mwamba pa benchi yolowera, yomwe imasintha mbali ya masewera olimbitsa thupi ndikuyang'ana mbali zosiyanasiyana za biceps ndi manja.
- Cross Body Hammer Curl: Mwakusinthasintha uku, m'malo mopindikiza dumbbell molunjika, mumapiringa thupi lanu molunjika pamapewa anu, zomwe zingathandize kutsata ulusi wosiyanasiyana wa minofu.
- One-Arm Hammer Curl: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi, zomwe zimakulolani kuti muyang'ane kwambiri pa bicep iliyonse payekha.
- Hammer Curl yokhala ndi Resistance Bands: Kusiyanasiyana kumeneku kumaphatikizapo kuchita masewera olimbitsa thupi ndi magulu otsutsa m'malo mwa ma dumbbells, omwe amapereka mtundu wina wotsutsa ndipo angathandize kupititsa patsogolo kupirira kwa minofu.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Hammer Curl?
- Tricep Dips: Zochita izi zimakwaniritsa ma curls a dumbbell hammer poyang'ana ma triceps, minofu yomwe ili mbali ina ya mkono, kulimbikitsa mphamvu yamanja ndi chitukuko.
- Ma Curls Oyikirapo: Izi zimalekanitsa ma biceps, ofanana ndi ma curls a nyundo, koma malo okhala ndi kuyika kwa chigongono kumalola kukhazikika kokhazikika, kumapangitsa kupirira kwa minofu ndi kukula kwa minyewa.
Amaxabiso angamahlekwane kanye Dumbbell Hammer Curl
- Kulimbitsa thupi kwa Dumbbell Hammer Curl
- Kuchita masewera olimbitsa thupi ndi ma dumbbells
- Kuphunzitsa mphamvu za mkono wapamwamba
- Zochita zolimbitsa thupi za biceps
- Kulimbitsa thupi kwa Hammer Curl
- Zolimbitsa thupi za Dumbbell za manja apamwamba
- Kulimbitsa biceps ndi dumbbells
- Njira ya Hammer Curl
- Dumbbell Hammer Curl fomu kalozera
- Kumanga minofu ya bicep ndi Hammer Curls.