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Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMbendelo

Imimiselo eqhaphoBrachioradialis

Amashwa eqhaphoBiceps Brachii, Brachialis

Asa zokubonisa:

Cable Hammer Curl demonstration

Cable Hammer Curl

Cable Standing Reverse Grip Curl demonstration

Cable Standing Reverse Grip Curl

Chingwe cha Reverse Curl demonstration

Chingwe cha Reverse Curl

Cable Reverse Preacher Curl demonstration

Cable Reverse Preacher Curl

Chingwe Choyima Chotsitsa demonstration

Chingwe Choyima Chotsitsa

Cable Reverse One Arm Curl demonstration

Cable Reverse One Arm Curl

Cable Standing Reverse Grip Curl demonstration

Cable Standing Reverse Grip Curl

Cable Hammer Curl demonstration

Cable Hammer Curl

Reverse Preacher Curl demonstration

Reverse Preacher Curl

Cross Body Hammer Curl demonstration

Cross Body Hammer Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Hammer Curl

The Hammer Curl ndi ntchito yolimbitsa mphamvu yomwe imayang'ana kwambiri minofu ya biceps ndi brachialis, komanso kugwirana manja. Ndizoyenera aliyense amene akufuna kukulitsa mphamvu zawo zam'mwamba ndi matanthauzidwe aminofu, kuyambira oyamba kumene mpaka okonda zolimbitsa thupi. Anthu angafunike kuphatikizirapo ma Hammer Curls muzochita zawo kuti azitha kugwira bwino, kukongola kwa mkono, komanso kuchita bwino pamasewera kapena zochitika zomwe zimafunikira mikono yamphamvu komanso yokhazikika.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hammer Curl

Mikono yanu yakumtunda ikhale yosasunthika, tulutsani mpweya ndi kupindika zolemera pamene mukugwira ma biceps anu. Pitirizani kukweza zolemera mpaka biceps yanu itakhazikika ndipo ma dumbbells ali pamapewa. Gwirani malo ogwirizana ndikupumira pang'ono pamene mukufinya mabiceps anu.
Inhale ndipo pang'onopang'ono muyambe kutsitsa ma dumbbells kubwerera kumalo oyambira.
Onetsetsani kuti mukuyang'ana zigoba zanu pafupi ndi torso yanu nthawi zonse.
Bweretsani kusuntha uku kwa kuchuluka koyenera kobwerezabwereza.

Izinto zokwenza Hammer Curl

**Pewani Kugwedezeka**: Kulakwitsa kofala ndiko kugwiritsa ntchito liwiro kukweza zolemera, nthawi zambiri pogwedeza manja kapena kupindika torso. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. Kuti mupewe izi, yesetsani kuchita masewera olimbitsa thupi pang'onopang'ono komanso mowongolera.
**Kupuma Moyenera**: Kupuma moyenera ndikofunikira pakuchita masewera olimbitsa thupi aliwonse, kuphatikiza Hammer Curl. Exhale pamene mukukweza dumbbells ndi kupuma pamene mukutsitsa. Izi zidzakuthandizani kusunga kuthamanga kwa magazi komanso kupewa chizungulire.
**Sankhani Kulemera Koyenera**: Kugwiritsa Ntchito Zolemera

Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hammer Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hammer Curl. Ndilo masewera olimbitsa thupi opangira mphamvu mu biceps ndi manja. Komabe, ndikofunikira kuti oyamba kumene ayambe ndi kulemera kopepuka kuti atsimikizire kuti akugwiritsa ntchito mawonekedwe olondola komanso osalimbitsa minofu yawo. Pamene akukhala omasuka ndi masewera olimbitsa thupi komanso mphamvu zawo zikuwonjezeka, amatha kuwonjezera kulemera kwake. Nthawi zonse ndikwabwino kufunafuna chitsogozo kuchokera kwa katswiri wazolimbitsa thupi mukayamba chizolowezi chatsopano cholimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hammer Curl?

Incline Hammer Curls: Mukusintha uku, mumachita masewera olimbitsa thupi pa benchi yoyenda. Udindo umenewu umatsindika kwambiri mutu wautali wa biceps komanso umakhudzanso brachialis, minofu ya kumtunda kwa mkono.
Cross Body Hammer Curl: M'malo mopinditsa dumbbell molunjika m'mwamba, mukusintha uku mumapiringa thupi lanu molunjika pamapewa anu, zomwe zingathandize kulunjika mbali zosiyanasiyana za bicep ndi mkono.
Hammer Curl yokhala ndi Resistance Band: Kusinthaku kumagwiritsa ntchito magulu otsutsa m'malo mwa ma dumbbells. Maguluwa amapereka kukana kosiyana komwe kungathandize kulimbitsa mphamvu ya minofu ndi kupirira.
Alternating Hammer Curl: Mukusintha uku, m'malo mokweza zolemera zonse nthawi imodzi, inu

Izinto zokufunda ezishisa ezivumelekile Hammer Curl?

Tricep Dips: Zochita izi zimakwaniritsa Hammer Curl pogwiritsa ntchito gulu lotsutsana la minofu, triceps. Izi zingathandize kuti minofu ikule bwino m'manja ndikuwonjezera mphamvu zonse.
Concentration Curls: Awa ndi masewera ena okhazikika a bicep omwe amatha kuthandizira ma Hammer Curls. Concentration Curls imathandizira kulekanitsa minofu ya bicep, kulola kukhazikika pagulu la minofu yomwe Hammer Curls imayang'ananso.

Amaxabiso angamahlekwane kanye Hammer Curl

"Kulimbitsa thupi kwa Cable Hammer Curl"
"Zochita zolimbitsa m'manja"
"Hammer Curl yokhala ndi Chingwe"
"Zochita masewera olimbitsa thupi pamitsempha yamanja"
"Momwe mungapangire Hammer Curl ndi Chingwe"
"Kulimbitsa thupi m'manja ndi Cable"
"Zochita zolimbitsa thupi zolimbitsa manja akutsogolo"
"Maphunziro a Cable Hammer Curl"
"Malangizo a Cable Hammer Curl"
"Zochita zolimbitsa thupi zam'manja ndi chingwe"