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Dumbbell Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
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Ukuxhumana kwe Dumbbell Hammer Curl

Dumbbell Hammer Curl ndi masewera olimbitsa thupi omwe amayang'ana ma biceps ndi ma brachialis, omwe amapereka misala yowonjezereka komanso mphamvu yogwira. Zochita izi ndizoyenera anthu pamagulu onse olimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa champhamvu yake yosinthika kutengera kulemera kwa dumbbell yomwe imagwiritsidwa ntchito. Anthu angafune kuphatikizira muzolimbitsa thupi zawo kuti alimbikitse mphamvu za mkono, kuwongolera kamvekedwe ka minofu, ndikuthandizira kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu zapamwamba zathupi.

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 ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
  • Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
  • Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza. Onetsetsani kuti zigono zanu zili pafupi ndi torso nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kukweza zolemera; ma biceps anu ayenera kugwira ntchito zonse.
  • Kumbukirani kuti mukhale ndi kaimidwe kabwino panthawi yonse yochita masewera olimbitsa thupi, nsana wanu wowongoka, mapewa kumbuyo, komanso pachimake.

Izinto zokwenza Dumbbell Hammer Curl

  • ** Kugwira Moyenera **: Gwirani ma dumbbells m'manja mwanu ndi manja anu moyang'ana torso. Izi zimatchedwa kusalowerera ndale. Onetsetsani kuti chogwira chanu ndi cholimba koma osati cholimba kwambiri kuti musagwedeze manja anu.
  • **Kuyenda Koyendetsedwa**: Kwezani ma dumbbell pang'onopang'ono mapewa anu ndikusunga zigono zanu pafupi ndi thupi lanu. Pewani kulakwitsa kofala pakusuntha zigono zanu kutali ndi torso yanu, chifukwa zimachepetsa magwiridwe antchito ndipo zimatha kuvulaza.
  • **Kuyenda Kwathunthu**: Tsitsani ma dumbbell mpaka pansi mpaka manja anu atatalikitsidwa. Izi zimatsimikizira kuti ma biceps anu akugwira ntchito mokwanira ndipo mumapindula kwambiri ndi masewerawo.
  • **Bre

Dumbbell Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Hammer Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Hammer Curl. Komabe, 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. Ndibwinonso kwa oyamba kumene kukhala ndi mphunzitsi kapena wodziwa masewera olimbitsa thupi kuti aziyang'anira mawonekedwe awo kuti asavulale.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Hammer Curl?

  • Seated Hammer Curl: Mtunduwu umapangidwa mutakhala pa benchi, zomwe zimathandiza kudzipatula minofu ya bicep pochotsa kuthekera kogwiritsa ntchito mphamvu kapena kuchita nawo mbali zina za thupi.
  • Incline Hammer Curl: Mwakusiyana uku, mumagona pa benchi yomwe imasintha momwe masewerawo amakhalira ndikuwongolera mbali zosiyanasiyana za bicep ndi minofu yam'manja.
  • Alternating Hammer Curl: M'malo mokweza ma dumbbell onse nthawi imodzi, mumasinthasintha mikono, zomwe zimakulolani kuti muyang'ane kwambiri pa mkono uliwonse payekha.
  • Hammer Curl yokhala ndi Magulu Otsutsa: M'malo mogwiritsa ntchito ma dumbbells, kusinthaku kumagwiritsa ntchito magulu otsutsa kuti azitha kupindika, kupereka mtundu wina wotsutsa ndikuwongolera minofu mwanjira yapadera.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Hammer Curl?

  • Mapiritsi a Barbell Bicep: Monga Mapiritsi a Hammer, Barbell Bicep Curls amayang'ananso minofu ya bicep koma ndikugwira kosiyana, komwe kungathandize kulimbikitsa mbali zosiyanasiyana za minofu kuti ikule bwino.
  • Kukoka: Kukoka kumaphatikizana ndi Dumbbell Hammer Curls monga momwe amachitiranso ma biceps, koma kuwonjezera apo, amagwiranso ntchito yamitundu ina yam'mwamba yam'mimba kuphatikiza kumbuyo ndi mapewa, kupereka kulimbitsa thupi kwathunthu.

Amaxabiso angamahlekwane kanye Dumbbell Hammer Curl

  • Kulimbitsa thupi kwa Dumbbell Hammer Curl
  • Zochita zolimbitsa thupi za Bicep
  • Kulimbitsa thupi kwa dumbbell kumtunda
  • Zochita za Hammer Curl
  • Bicep curl ndi dumbbells
  • Zochita za toning m'manja
  • Zochita zolimbitsa thupi za biceps
  • Kuchita masewera olimbitsa thupi kumtunda kwa mkono
  • Njira ya Dumbbell Hammer Curl
  • Kulimbitsa thupi kwa Dumbbell kwa manja apamwamba.