Dumbbell Incline Hammer Curl
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Ukuxhumana kwe Dumbbell Incline Hammer Curl
Dumbbell Incline Hammer Curl ndi masewera olimbitsa thupi omwe amalimbana ndi bicep brachii ndi brachialis, kupititsa patsogolo mphamvu za mkono ndi kutanthauzira kwa minofu. Ndiwoyenera kwa anthu pamilingo yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa chazovuta zake zosinthika malinga ndi kulemera komwe amagwiritsidwa ntchito. Anthu angafune kuchita masewerawa kuti alimbikitse kumtunda kwa thupi lawo, kulimbitsa minofu, ndikuthandizira kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku zomwe zimafuna mphamvu ya mkono.
Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Incline Hammer Curl
- Sungani zigono zanu pafupi ndi chiuno chanu nthawi zonse ndipo mikono yakumtunda ikhale yosasunthika pamene mukupiringa zolemera pamene mukugwira ma biceps pamene mukupuma. Mikono yokhayo iyenera kusuntha.
- Pitirizani kusuntha mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
- Pang'onopang'ono yambani kubweretsanso ma dumbbells pamalo pomwe mukupuma.
- Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
Izinto zokwenza Dumbbell Incline Hammer Curl
- Mayendedwe Oyendetsedwa: Mukamapanga ma curl, pewani kulakwitsa kofala kogwiritsa ntchito mphamvu kukweza zolemera. M'malo mwake, yang'anani pa kayendetsedwe koyendetsedwa, kosalala. Kwezani ma dumbbells mwa kupindika zigongono zanu ndikupitiliza kukweza zolemera mpaka ma biceps anu atakhazikika komanso pamapewa. Gwirani malo omwe mwagwirizanako kwakanthawi kochepa pamene mukufinya ma biceps anu.
- Pewani Kusuntha kwa Elbow: Cholakwika chofala ndikusuntha zigongono mukukweza zolemera. Zigono zanu ziyenera kukhala zokhazikika komanso pafupi ndi torso yanu nthawi yonse yochita masewera olimbitsa thupi. Kusuntha zigongono zanu kungayambitse kupsinjika kapena kuvulala ndikuchepetsa mphamvu ya masewera olimbitsa thupi pamabiceps anu. 4
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 kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi luso zikuyenda bwino, kulemera kumatha kuwonjezeka pang'onopang'ono. Ndibwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri kuti aziyang'anira ntchitoyo poyamba kuti atsimikizire kuti ikuchitika moyenera.
Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Incline Hammer Curl?
- Standing Hammer Curl: Kusinthaku kumachitika muyimirira ndipo kumafuna kukhazikika, kupangitsa pachimake chanu kuwonjezera pa ma biceps anu.
- Cross Body Hammer Curl: Mwakusinthasintha uku, m'malo mopindika ma dumbbells molunjika, mumawapiringa pathupi lanu, kulunjika mbali zosiyanasiyana za bicep ndi minofu yam'manja.
- Kusinthana kwa Hammer Curl: Kusinthaku kumaphatikizapo kupindika dumbbell imodzi panthawi, kukulolani kuti muyang'ane pa mkono uliwonse payekha ndikukweza zolemera kwambiri.
- Hammer Curl yokhala ndi Resistance Band: M'malo mogwiritsa ntchito ma dumbbells, kusinthaku kumagwiritsa ntchito magulu otsutsa. Maguluwa amapereka kukana kosiyana komwe kungathandize kulimbitsa mphamvu ya minofu ndi kupirira.
Izinto zokufunda ezishisa ezivumelekile Dumbbell Incline Hammer Curl?
- Tricep Dips: Zochita izi zimagwira ntchito yotsutsana ndi gulu la minofu ku biceps (ma triceps), zomwe zingathandize kupititsa patsogolo mphamvu ya mkono ndi kukhazikika, ndikugwirizanitsa kuyang'ana pa biceps mu Dumbbell Incline Hammer Curl.
- Hammer Strength Machine Chest Press: Zochita izi zimayang'ana minofu ya pectoral, yomwe imagwiranso ntchito pa Dumbbell Incline Hammer Curl, kuthandiza kupititsa patsogolo mphamvu zakumtunda ndi kukhazikika kwa thupi.
Amaxabiso angamahlekwane kanye Dumbbell Incline Hammer Curl
- Kulimbitsa thupi kwa Hammer Curl
- Kuchita masewera olimbitsa thupi kwa biceps
- Zochita zolimbitsa manja zapamwamba
- Njira ya Dumbbell Incline Hammer Curl
- Momwe mungachitire Incline Hammer Curls
- Kuchita masewera olimbitsa thupi ndi ma dumbbells
- Dulani Hammer Curl kwa manja apamwamba
- Zolimbitsa thupi za Dumbbell za minofu ya mkono
- Bicep curl zosiyanasiyana
- Kuwongolera kwa Dumbbell Incline Hammer Curl.