Thumbnail for the video of exercise: Hammer Curl

Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMakunyu, Mikenga Mimo.
IdivayisiMigergo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhaphoBiceps Brachii, Brachialis
AppStore IconGoogle Play Icon

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Hammer Curl

The Hammer Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri ma biceps ndi manja, kupititsa patsogolo mphamvu zam'mwamba ndikuwongolera matanthauzidwe a minofu. Ndiwoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi, chifukwa amatha kusinthidwa mosavuta kuti agwirizane ndi milingo yamphamvu. Anthu angafune kuphatikizirapo ma Hammer Curls muzochita zawo zolimbitsa thupi kuti alimbikitse mphamvu za mkono, kugwira bwino ntchito, komanso kukhala ndi mawonekedwe apamwamba komanso owoneka bwino.

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.
  • Kenako, lowetsani mpweya ndikuyamba kutsitsa ma dumbbells kumalo oyambira.
  • Bwerezerani ndondomekoyi kuti mubwereze movomerezeka.
  • Onetsetsani kuti zigono zanu zili pafupi ndi torso nthawi zonse ndipo musagwiritse ntchito msana kapena mapewa anu kukweza zolemera; ma biceps anu ayenera kugwira ntchito zonse.

Izinto zokwenza Hammer Curl

  • **Pewani Kugwedezeka**: Pewani kugwiritsa ntchito msana ndi mapewa anu kukweza kulemera kwanu. Ichi ndi cholakwika chofala chomwe sichimangochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala. Kuyenda kuyenera kuyendetsedwa, kumabwera kuchokera pachigongono chokha.
  • **Grip Strength**: Mukagwira dumbbell, onetsetsani kuti chogwira chanu chili cholimba koma osati cholimba kwambiri. Kugwira mwamphamvu kwambiri kungayambitse kutopa kwa msana wanu ma biceps anu asanagwire ntchito mokwanira, pomwe kugwirira movutikira kungayambitse kulephera kuwongolera dumbbell.
  • **Kuyenda Kwathunthu**: Onetsetsani kuti mukuyenda mosiyanasiyana. Yambani ndi manja anu otambasulidwa m'mbali mwanu ndikupiringa zolemera mpaka pamapewa. Kenako, tsitsani zolemerazo mpaka pansi

Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hammer Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hammer Curl. Ndizochita zolimbitsa thupi kwambiri zolimbitsa ma biceps ndi mikono yakutsogolo. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Pamene mphamvu ndi chitonthozo ndi zolimbitsa thupi zikuwonjezeka, kulemera kumatha kuwonjezeka pang'onopang'ono. Nthawi zonse ndi bwino kufunsa mphunzitsi kapena katswiri wazolimbitsa thupi kuti awonetse mawonekedwe oyenera kupewa kuvulala komwe kungachitike.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hammer Curl?

  • Incline Hammer Curl: Izi zimachitika pa benchi yolowera, yomwe imayang'ana mutu wautali wa biceps ndipo imapereka kusuntha kwakukulu.
  • Cross Hammer Curl: Mukusintha uku, mumapiringa dumbbell kudutsa thupi lanu kupita mbali ina, zomwe zimathandiza kugwirizanitsa ma biceps ndi brachialis.
  • Hammer Curl yokhala ndi Resistance Bands: M'malo mwa ma dumbbells, kusiyana kumeneku kumagwiritsa ntchito magulu otsutsa, kupereka kusagwirizana kosalekeza ndi kulimbikitsa kukula kwa minofu.
  • Single-Arm Hammer Curl: Kusiyanaku kumachitika mkono umodzi panthawi, zomwe zimalola kuyang'ana kwambiri pa bicep iliyonse ndikuthandizira kukonza kusalinganika kulikonse kwa minofu.

Izinto zokufunda ezishisa ezivumelekile Hammer Curl?

  • Ma Tricep Dips: Zochita izi zimakwaniritsa ma curls a nyundo pogwira minofu yotsutsana ndi mkono, ma triceps, motero kuonetsetsa kuti pali mphamvu zokwanira komanso kukula kwa minofu m'mikono yakumtunda.
  • Reverse Curls: Amagwira ntchito zonse ziwiri za biceps ndi zakutsogolo zofanana ndi ma curls a nyundo, koma mwanjira ina, kuthandiza kukulitsa mphamvu yogwira komanso kukula kwa mkono wonse.

Amaxabiso angamahlekwane kanye Hammer Curl

  • Kulimbitsa thupi kwa Hammer Curl
  • Zochita zolimbitsa thupi za biceps
  • Zochita zolimbitsa manja zapamwamba
  • Njira ya Hammer Curl
  • Kuchita masewera olimbitsa thupi ndi ma dumbbells
  • Chiwongolero cha mawonekedwe a Hammer Curl
  • Momwe mungapangire Hammer Curls
  • Maphunziro a Dumbbell Hammer Curl
  • Zolimbitsa thupi za minofu yam'mwamba yamkono
  • Kupanga ma biceps ndi Hammer Curls.