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Dumbbell Incline Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBiceps Brachii
Amashwa eqhaphoBrachialis, Brachioradialis
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Ukuxhumana kwe Dumbbell Incline Hammer Curl

Dumbbell Incline Hammer Curl ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps ndi manja, komanso akugwira mapewa ndi minofu yakumbuyo. Ndioyenera kwa anthu omwe ali pamlingo wapakati kapena wapamwamba kwambiri omwe akufuna kukulitsa mphamvu zawo zakumtunda komanso kutanthauzira kwaminofu. Anthu angafune kuphatikizira izi m'chizoloŵezi chawo chifukwa amalimbikitsa kukula kwa minofu, kumapangitsa mphamvu yogwira, komanso kungathandize kuti dzanja likhale loyenera, lopangidwa ndi manja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Hammer Curl

  • Sungani manja anu moyang'ana torso nthawi zonse, iyi ndiye poyambira.
  • Tsopano, mukusunga mikono yanu yakumtunda, pindani zolemerazo mukugwira ma biceps anu pamene mukupuma. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
  • Pang'onopang'ono yambani kubweretsanso ma dumbbells kumalo oyambira pamene mukupuma.
  • Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Dumbbell Incline Hammer Curl

  • ** Kugwira Koyenera **: Mukagwira ma dumbbells, onetsetsani kuti manja anu akuyang'anizana mosalowerera ndale (motero mawu akuti "nyundo"). Kugwira uku kumalimbana ndi minofu ya brachialis ndi brachioradialis, yomwe ili m'mbali mwa mikono yanu. Pewani kugwira ma dumbbells mwamphamvu kwambiri chifukwa izi zingayambitse kutopa kosafunikira.
  • **Kuyenda Kolamuliridwa**: Pemberani zolemera kwinaku mukusunga zigono zanu pafupi ndi torso yanu. Kuyenda kuyenera kukhala kochepa komanso koyendetsedwa, pokweza ndi kutsitsa zolemera. Pewani kulakwitsa kofala pogwiritsira ntchito kugwedezeka kuti mukweze ma dumbbells chifukwa izi zingayambitse kuvulala ndikuchepetsa mphamvu ya masewera olimbitsa thupi.

Dumbbell Incline Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Incline Hammer Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Incline Hammer Curl. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti mupewe kuvulala ndikuwonetsetsa kuti muwoneke bwino. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa kukutsogolerani poyambira masewerowa kuti atsimikizire kuti mukuchita bwino. Nthawi zonse kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi ndikuziziritsa pambuyo pake.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Hammer Curl?

  • Kuyimirira kwa Dumbbell Hammer Curl: Mtunduwu umachitika utayimirira, womwe umagwira pachimake ndipo ungathandize kuwongolera bwino komanso kukhazikika.
  • Dumbbell Cross Body Hammer Curl: Mukusintha uku, m'malo mokweza dumbbell molunjika, mumapiringa paphewa lanu, lomwe lingayang'ane mbali zosiyanasiyana za bicep ndi mkono.
  • Alternating Dumbbell Hammer Curl: Muzochita izi, mumapindika mosinthana ndi dumbbell iliyonse, zomwe zimakulolani kuti muyang'ane pa mkono umodzi panthawi imodzi ndipo zingathandize kuzindikira ndi kukonza kusalingana kulikonse kwa minofu.
  • Hammer Curl yokhala ndi Zotsutsa Zotsutsa: M'malo mogwiritsa ntchito ma dumbbells, kusiyana kumeneku kumagwiritsa ntchito magulu otsutsa, omwe angapereke mtundu wosiyana wa kukana ndikuthandizira kupititsa patsogolo kupirira kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Hammer Curl?

  • Tricep Dips: Zochita izi zimakwaniritsa Dumbbell Incline Hammer Curl pogwiritsira ntchito triceps, minofu kumbali ina ya mkono, kuthandiza kupanga mphamvu yamanja ndi kutanthauzira.
  • Hammer Strength Row: Zochita izi zimayang'ana minofu yam'mbuyo, yomwe imagwiritsidwa ntchito ngati minofu yachiwiri pa Dumbbell Incline Hammer Curl, motero kumapangitsa kuti thupi likhale ndi mphamvu komanso kukhazikika.

Amaxabiso angamahlekwane kanye Dumbbell Incline Hammer Curl

  • Kulimbitsa thupi kwa Dumbbell Incline Hammer Curl
  • Kuchita masewera olimbitsa thupi a Bicep ndi Dumbbell
  • Zochita zolimbitsa thupi za Upper Arm
  • Zolimbitsa thupi za Dumbbell za Biceps
  • Njira ya Incline Hammer Curl
  • Dumbbell Incline Curl ya Mikono Yapamwamba
  • Zochita zomanga Bicep
  • Momwe mungapangire Dumbbell Incline Hammer Curl
  • Zochita za Dumbbell za minofu ya mkono
  • Kulimbitsa Biceps ndi Dumbbell Incline Hammer Curl.