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Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMigergo
Imimiselo eqhaphoWrist Flexors
Amashwa eqhapho
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Ukuxhumana kwe Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Dumbbell Seated Palms Up Wrist Curl ndi masewera olimbitsa thupi omwe amalimbitsa minofu m'manja mwanu ndikuwonjezera mphamvu yogwira. Ndi masewera olimbitsa thupi abwino kwa othamanga, okwera phiri, kapena anthu omwe amafunikira kuwongolera dzanja mwamphamvu pazochita zawo kapena masewera. Kuchita masewera olimbitsa thupi kungathandize kuti thupi lanu likhale ndi mphamvu zambiri, kupititsa patsogolo masewera anu, ndikuthandizira kupewa kuvulala kwa dzanja ndi mkono.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

  • Ikani manja anu pa ntchafu zanu, ndikulola mawondo anu kuti alende pamphepete mwa mawondo anu.
  • Pang'onopang'ono matembenuzirani ma dumbbells m'mwamba ndikumangirira manja anu, kusanja manja anu ndikugwiritsa ntchito manja anu okha kukweza zolemera.
  • Mukapindika ma dumbbells momwe mungathere, gwirani malowo kwa kamphindi kuti muwonjeze kugundana kwa minofu yanu yam'manja.
  • Pang'onopang'ono tsitsani ma dumbbells kuti mubwerere kumalo oyambira, ndikuwonetsetsa kuyenda koyendetsedwa, ndikubwereza zolimbitsa thupi zomwe mukufuna kubwereza.

Izinto zokwenza Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

  • Kugwira Kumanja: Mukagwira dumbbell, onetsetsani kuti mwagwira molimba koma osati molimba kwambiri. Manja anu ayenera kuyang'ana mmwamba. Kugwira mopitirira muyeso kungayambitse kupsinjika kosafunikira ndi kuvulala.
  • Mayendedwe Oyendetsedwa: Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kugwedezeka kapena kusuntha mwachangu chifukwa kungayambitse kuvulala ndipo sikungayang'ane minofu bwino. Yambani ndi dzanja lotambasula mokwanira, kenaka piritsani kulemera kwake momwe mungathere, kufinya pamwamba. Onetsetsani kuti mwatambasula manja anu mokwanira poyenda pansi.
  • Pewani Kulemera Kwambiri: Cholakwika chimodzi chofala ndicho kulemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Ndibwino kugwiritsa ntchito kulemera komwe kumakulolani

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Yakhala Panja Pamwamba pa Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Seated Palms Up Wrist Curl. Komabe, ayenera kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti asavulale. Ndikofunikiranso kuwonjezera kulemera pang'onopang'ono pamene mphamvu zawo zikukula. Ngati pali kusapeza bwino kapena kupweteka panthawi yolimbitsa thupi, ayenera kusiya nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

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

  • Barbell Seated Wrist Curl: M'malo mogwiritsa ntchito ma dumbbell, mumagwiritsa ntchito chotchingira mutakhala pansi, manja akuyang'ana m'mwamba, ndi kupindika manja anu.
  • Kumbuyo kwa Barbell Wrist Curl: Kusinthaku kumachitika kuyimirira ndi chotchinga kumbuyo kwa thupi lanu, zikhato zikuyang'ana chammbuyo, ndipo mumapindika manja anu m'mwamba.
  • Ma Dumbbell Atakhala Pansi Pa Wrist Curl: Izi ndizofanana ndi zolimbitsa thupi zoyambirira koma manja akuyang'ana pansi, ndipo mumapindika manja anu m'mwamba.
  • Dumbbell Hammer Curl: Kusiyanaku kumaphatikizapo kugwira ma dumbbells osalowerera ndale (miyendo moyang'anizana) ndikuwapiringa, zomwe zimagwiranso manja anu pamodzi ndi biceps.

Izinto zokufunda ezishisa ezivumelekile Dumbbell Yakhala Panja Pamwamba pa Wrist Curl?

  • Hammer Curls: Hammer curls imayang'ananso zakutsogolo, komanso ma biceps, omwe ndi magulu ophatikizana a minofu kwa omwe amayang'aniridwa ndi Dumbbell Seated Palms Up Wrist Curl. Zochita izi zitha kuthandizira kulimbitsa mphamvu zogwira komanso mphamvu zonse za mkono, zomwe zitha kupititsa patsogolo magwiridwe antchito mu Dumbbell Seated Palms Up Wrist Curl.
  • Reverse Barbell Curl: Ntchitoyi imayang'ana brachioradialis, minofu ya mkono, ndi biceps. Kulimbitsa maderawa kungapereke kukhazikika ndi mphamvu kwa Dumbbell Seated Palms Up Wrist Curl, komanso kupititsa patsogolo mphamvu ya mkono ndi minofu.

Amaxabiso angamahlekwane kanye Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

  • Kuchita masewera olimbitsa thupi a Dumbbell forearm
  • Kuchita masewera olimbitsa thupi a wrist curl
  • Kupindika mmwamba dzanja ndi dumbbell
  • Zochita zolimbitsa msana
  • Zochita za Dumbbell pamanja
  • Atakhala dumbbell forearm curl
  • Kulimbitsa thupi kwa curl
  • Kuchita masewera olimbitsa thupi ndi ma dumbbells
  • Zochita zomanga minofu yam'manja
  • Dumbbell yokhala pamanja curl.