Thumbnail for the video of exercise: Dzanja Limodzi Limatembenuza Chipinda Chamanja

Dzanja Limodzi Limatembenuza Chipinda Chamanja

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMigergo

Imimiselo eqhaphoWrist Extensors

Amashwa eqhapho

Asa zokubonisa:

Pamwamba pa Bench Wrist Curl demonstration

Pamwamba pa Bench Wrist Curl

Dumbbell Dzanja Limodzi Limatembenuza Wrist Curl demonstration

Dumbbell Dzanja Limodzi Limatembenuza Wrist Curl

Dumbbell Reverse Wrist Curl demonstration

Dumbbell Reverse Wrist Curl

Dumbbell Pamwamba pa Bench Wrist Curl demonstration

Dumbbell Pamwamba pa Bench Wrist Curl

Reverse Wrist Curl demonstration

Reverse Wrist Curl

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

Mkono umodzi Wopiringitsa Wrist demonstration

Mkono umodzi Wopiringitsa Wrist

Pa Bench Revers Wrist Curl demonstration

Pa Bench Revers Wrist Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Dzanja Limodzi Limatembenuza Chipinda Chamanja

One Arm Reverse Wrist Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu yam'manja, kuwongolera kugwira, kumathandizira kusinthasintha kwa dzanja, komanso kulimbikitsa kukhazikika kwa mkono. Ndi masewera olimbitsa thupi abwino kwa othamanga omwe amadalira mphamvu zawo zam'manja ndi kuwongolera dzanja, monga osewera tennis, okwera kukwera, ndi zonyamula zitsulo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungathandize kupititsa patsogolo masewera olimbitsa thupi ndi zochitika za tsiku ndi tsiku zomwe zimafuna kugwira ntchito pamanja, komanso zingathandize kupewa kuvulala kwa dzanja ndi kutsogolo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dzanja Limodzi Limatembenuza Chipinda Chamanja

Ikani mkono wanu wakumanzere pa ntchafu yanu yakumanzere, dzanja lanu ndi dumbbell zikulendewera m'mphepete mwa bondo lanu, chikhatho chikuyang'ana pansi.
Pang'onopang'ono piringizani dumbbell m'mwamba mwa kusinthasintha dzanja lanu, ndikumangirira mkono wanu pantchafu yanu kuti ikhale yokhazikika.
Dzanja lanu likangosinthasintha, gwirani malowo kwa kamphindi kuti muwonjezere kugundana kwa minofu yam'manja.
Pang'onopang'ono tsitsani dumbbell pamalo oyambira, kenako bwerezani zolimbitsa thupi zomwe mukufuna kubwereza musanasinthe kudzanja lanu lamanja.

Izinto zokwenza Dzanja Limodzi Limatembenuza Chipinda Chamanja

Kugwira Moyenera: Gwirani dumbbell ndikuigwira mopitilira muyeso (chikhatho choyang'ana pansi). Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri kuti musagwedeze dzanja lanu. Kulakwitsa kofala ndikugwira kulemera kwambiri komwe kungayambitse kupsinjika kwa dzanja kapena kuvulala.
Mayendedwe Oyendetsedwa: Tsitsani dumbbell momwe mungathere, kenaka mupirire mmwamba momwe mungathere. Kuyenda kuyenera kukhala kocheperako komanso koyendetsedwa. Pewani kulakwitsa kofala kogwiritsa ntchito mayendedwe ofulumira, ogwedezeka omwe angayambitse kuvulala ndipo sikungalondole bwino minofu yomwe mukuyesera kulimbikitsa.
Sungani Dzanja Lanu Lilibe: Dzanja lanu liyenera kukhalabe pompopompo, ndi dzanja lanu ndi dzanja lanu lokha likuyenda. A

Dzanja Limodzi Limatembenuza Chipinda Chamanja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dzanja Limodzi Limatembenuza Chipinda Chamanja?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a One Arm Reverse Wrist Curl. Komabe, ndikofunikira kuti muyambe ndi masikelo opepuka kuti musavulale komanso kuti mukhale ndi mawonekedwe oyenera. Zochita izi zimayang'ana minofu yam'manja ndipo imatha kuthandizira kulimbitsa mphamvu. Nthawi zonse timalimbikitsa kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti atsimikizire kuti mukuzichita moyenera. Komanso, kumbukirani kutenthetsa musanayambe kuchita masewera olimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dzanja Limodzi Limatembenuza Chipinda Chamanja?

Atakhala Mkono Umodzi Wotembenuza Wrist Curl ndi Dumbbell: M'malo mwa barbell, Baibuloli limagwiritsa ntchito dumbbell, kulola kuti munthu aziwongolera kulemera ndi kuyenda.
One-Arm Reverse Wrist Curl Pa Bench: Kusiyana kumeneku kukutsamira pa benchi, yomwe ingapereke kukhazikika komanso kuyang'ana pa minofu ya msana.
One-Arm Reverse Wrist Curl yokhala ndi Resistance Band: Mtunduwu umagwiritsa ntchito gulu lotsutsa m'malo mwa zolemera, zomwe zimapereka mtundu wina wotsutsa womwe ungasinthidwe mosavuta.
One-Arm Reverse Wrist Curl yokhala ndi Cable Machine: Mtunduwu umagwiritsa ntchito makina a chingwe, omwe angapereke kukana kosasinthika mumayendedwe onse.

Izinto zokufunda ezishisa ezivumelekile Dzanja Limodzi Limatembenuza Chipinda Chamanja?

Pronation ya Forearm ndi Supination: Zochita izi zimathandiza kupititsa patsogolo mphamvu yozungulira ya mkono, yomwe imakhala yopindulitsa pa kukhazikika kwa mkono pa One Arm Reverse Wrist Curl, motero kumawonjezera ntchito yonse ya masewerawo.
Mapiritsi a Barbell Wrist: Zochita izi zimayang'ana ma flex flex, omwe ndi minofu yomweyi yomwe imagwiritsidwa ntchito mu One Arm Reverse Wrist Curl, koma mwanjira ina, kupereka kulimbitsa thupi kwathunthu kwa mkono ndi mkono ndikuwongolera mphamvu yogwira.

Amaxabiso angamahlekwane kanye Dzanja Limodzi Limatembenuza Chipinda Chamanja

"Dumbbell forearm workout"
"Nkhono imodzi yobwerera kumbuyo kwa ma curls"
"Zochita zolimbitsa thupi zam'tsogolo"
"Zolimbitsa thupi za Dumbbell forearms"
"Momwe mungapangire curl kumbuyo kwa mkono umodzi"
"Chizoloŵezi cholimbitsa thupi cha curl curl"
"Kulimbitsa manja ndi dumbbell"
"One hand reverse wrist curl guide"
"Dumbbell wrist curl exercise"
"Kupititsa patsogolo mphamvu ya mkono ndi mkono umodzi wobwerera kumbuyo"