Thumbnail for the video of exercise: Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Pamwamba pa Bench Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMigergo

Imimiselo eqhaphoWrist Extensors

Amashwa eqhapho

Asa zokubonisa:

Dumbbell Reverse Wrist Curl demonstration

Dumbbell Reverse Wrist Curl

Reverse Wrist Curl demonstration

Reverse Wrist Curl

Dumbbell Dzanja Limodzi Limatembenuza Wrist Curl demonstration

Dumbbell Dzanja Limodzi Limatembenuza Wrist Curl

Pamwamba pa Bench Wrist Curl demonstration

Pamwamba pa Bench Wrist Curl

Dzanja Limodzi Limatembenuza Chipinda Chamanja demonstration

Dzanja Limodzi Limatembenuza Chipinda Chamanja

Pa Bench One Arm Wrist Curl demonstration

Pa Bench One Arm Wrist Curl

Mkono Umodzi Umakhala Wopindika Pamanja Pamanja demonstration

Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

Dumbbell Pa Bench One Arm Wrist Curl demonstration

Dumbbell Pa Bench One Arm Wrist Curl

Ma Palms Atakhala Pamwamba pa Wrist Curl demonstration

Ma Palms Atakhala Pamwamba pa Wrist Curl

Pa Bench Revers Wrist Curl demonstration

Pa Bench Revers Wrist Curl

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Ukuxhumana kwe Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Over Bench Wrist Curl ndi masewera olimbitsa thupi omwe amayang'ana minofu yam'manja, kulimbitsa mphamvu yogwira ndikuwongolera kusinthasintha kwa dzanja. Ndizopindulitsa makamaka kwa othamanga ndi anthu omwe amadalira mphamvu zawo pamasewera kapena zochitika za tsiku ndi tsiku, monga okwera mapiri, onyamula zitsulo, kapena ogwira ntchito zamanja. Kuphatikizira zolimbitsa thupi izi muzochita zolimbitsa thupi kungapangitse kuti muzichita bwino m'zochita zolimbitsa thupi, kuchulukirachulukira kwa minofu yapamphuno, komanso kukhazikika kwamphamvu kwamanja ndi dzanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Pamwamba pa Bench Wrist Curl

Ikani manja anu pa ntchafu zanu ndi manja anu atalendewera m'mphepete mwa mawondo anu, ndikumangirira mwamphamvu pa dumbbells.
Pang'onopang'ono tsitsani ma dumbbell momwe mungathere, kukweza manja anu pansi ndikusunga mikono yanu.
Kenaka, pindani ma dumbbells m'mwamba momwe mungathere pamene mukusunga manja anu molunjika pa ntchafu zanu, ndikufinya minofu yanu pamwamba pa kayendetsedwe kake.
Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera ma dumbbells muzochita zonse.

Izinto zokwenza Dumbbell Pamwamba pa Bench Wrist Curl

Gwiritsani Ntchito Kulemera Koyenera: Kulakwitsa kwina kofala ndiko kugwiritsa ntchito ma dumbbells olemera kwambiri. Yambani ndi zolemera zopepuka ndipo konzekerani njira yanu pamene mphamvu zanu zikuwonjezeka. Kugwiritsa ntchito zolemera zomwe zimakhala zolemetsa kwambiri kungayambitse kupsinjika kapena kuvulaza manja anu ndi manja anu.
Mayendedwe Olamuliridwa: Ndikofunikira kuchita masewera olimbitsa thupi pang'onopang'ono, mowongolera. Pewani chiyeso chogwiritsa ntchito mphamvu kuti mukweze ma dumbbells. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso zingayambitse kuvulala.
Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha kokwanira panthawi yolimbitsa thupi. Tsitsani ma dumbbells momwe mungathere, kenaka apirireni mmwamba momwe mungathere. Izi zikutanthauza kuti

Dumbbell Pamwamba pa Bench Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Pamwamba pa Bench Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Over Bench Wrist Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mukukhala omasuka ndi masewera olimbitsa thupi komanso mphamvu zanu zikuyenda bwino, mukhoza kuwonjezera kulemera kwake. Nthawi zonse kumbukirani kutenthetsa musanachite masewera olimbitsa thupi ndi kutambasula pambuyo pake kuti mulimbikitse kusinthasintha ndikupewa kuvulala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Pamwamba pa Bench Wrist Curl?

Dumbbell Wrist Curl Yoyimilira: Mumtunduwu, mumayimirira ndikugwira ma dumbbells m'mbali mwanu ndi manja anu akuyang'ana kutsogolo, kukulunga manja anu m'mwamba.
Reverse Dumbbell Wrist Curl: Ichi ndi chofanana ndi chopiringizika chokhala pansi kapena choyimirira, koma manja anu ayang'ana pansi m'malo mokweza, kulunjika minofu yotuluka m'manja mwanu.
Dumbbell Hammer Wrist Curl: Kusiyanaku kumaphatikizapo kugwira ma dumbbells ndi nyundo (monga ngati mukufuna kumenyetsa msomali), manja anu akuyang'anizana, ndi kupindika manja anu m'mwamba.
One-Arm Dumbbell Wrist Curl: Mtunduwu umakulolani kuti muyang'ane pa mkono umodzi panthawi, mwina mutayimirira.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Pamwamba pa Bench Wrist Curl?

Farmer's Walk: Zochita izi ndizothandiza kwambiri ku Dumbbell Over Bench Wrist Curl chifukwa zimalimbitsanso mkono wakutsogolo komanso mphamvu yogwira, zomwe ndizofunikira kuti ma curls azigwira bwino.
Barbell Wrist Curls: Zochitazi zimakwaniritsa Dumbbell Over Bench Wrist Curl poyang'ana magulu a minofu omwewo (zowomba manja ndi manja) koma pogwiritsa ntchito zipangizo zosiyana (zotchinga m'malo mwa dumbbell), kupereka mtundu wina wotsutsa ndipo motero kumawonjezera mphamvu zonse ndi chipiriro. za minofu iyi.

Amaxabiso angamahlekwane kanye Dumbbell Pamwamba pa Bench Wrist Curl

Zochita za Dumbbell Pa Bench Wrist Curl
Kuchita masewera olimbitsa thupi ndi Dumbbell
Dumbbell Wrist Curl pamwamba pa benchi
Maphunziro a mphamvu za Forearms
Kuchita masewera olimbitsa thupi a Dumbbell kuti muthe kulimbitsa dzanja
Kulimbitsa thupi pa Bench Wrist Curl
Kuchita masewera olimbitsa thupi a Dumbbell forearm
Wrist Curl ndi Dumbbell pamwamba pa benchi
Muzichita masewera olimbitsa thupi kuti mukhale ndi manja olimba
Kulimbitsa thupi kwa Dumbbell kwa curl curl.