Hand Spring Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiWurumuhaye

Imimiselo eqhaphoWrist Flexors

Amashwa eqhapho

Asa zokubonisa:

Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

Smith Seated Wrist Curl

Wrist Wolemera Wokhala Mmbuyo Wopindika Pamanja

Wolemera Anakhala Mkono Umodzi Reverse Wrist Curl

Smith Standing Back Wrist Curl

Wrist Roller

Weighted Seated Supination

Dumbbell Kunama Pronation

Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Hand Spring Wrist Curl

The Hand Spring Wrist Curl ndi ntchito yomanga mphamvu yomwe imayang'ana kwambiri kukulitsa mphamvu ndi kusinthasintha kwa manja ndi manja anu. Ndi yabwino kwa othamanga, makamaka omwe akuchita nawo masewera omwe amafunikira kuchitapo kanthu mwamphamvu pamanja monga tennis, gofu, kapena kukweza zitsulo. Kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chanu kungakuthandizeni kulimbitsa mphamvu zanu zogwira, kupewa kuvulala m'manja, komanso kupititsa patsogolo ntchito yanu pazochitika zilizonse zokhudzana ndi mayendedwe a dzanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Hand Spring Wrist Curl

Gwirani dumbbell kapena barbell m'manja mwanu ndikugwira mwamphamvu.
Chepetsani pang'onopang'ono kulemera momwe mungathere, kuti dzanja lanu lipirire pansi.
Kenako, pang'onopang'ono kwezani kulemera kwanu m'mwamba mwa kupindika dzanja lanu m'mwamba momwe mungathere, kuonetsetsa kuti mukuyendetsa kayendetsedwe kake.
Bwerezani kusuntha uku kwa chiwerengero chomwe mukufuna cha seti ndi ma reps, ndiyeno sinthani ku dzanja lina.

Izinto zokwenza Hand Spring Wrist Curl

Gwiritsani Ntchito Kukaniza Koyenera: Yambani ndi kasupe wopepuka wamanja ndipo pang'onopang'ono muwonjezere kukana pamene mphamvu zanu zikukula. Kugwiritsa ntchito kasupe wam'manja komwe kumakhala kolemera kwambiri kungayambitse kupsinjika kapena kuvulala. Komanso, zingakupangitseni kunyengerera pa fomu yanu kuti mumalize masewerawa, zomwe zimachepetsa mphamvu yake.
Mayendedwe Oyendetsedwa: Chitani masewera olimbitsa thupi pang'onopang'ono, mowongolera. Pewani kugwedeza kapena kugwedeza kasupe wa dzanja, chifukwa izi zingayambitse kuvulala. M'malo mwake, yang'anani pa kukhalabe ndi liwiro lokhazikika panthawi yonse yolimbitsa thupi.
Kupuma Nthawi Zonse: Perekani manja anu ndi manja anu nthawi zonse pamene mukuchita masewera olimbitsa thupi kuti musavulale kwambiri. Ngati mutayamba

Hand Spring Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Hand Spring Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Hand Spring Wrist Curl. Komabe, ndikofunikira kuti muyambe ndi kasupe wopepuka kuti mupewe kulimbitsa manja. Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi luso ndizofunikira kuti musavulale. Ngati woyambitsa akumva kupweteka kapena kusapeza bwino pochita masewerawa, ayenera kusiya nthawi yomweyo ndikufunsana ndi katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Hand Spring Wrist Curl?

Kupiringata Pamanja kwa Dumbbell: Zochitazi zimachitika ataimirira, atagwira dumbbell m'dzanja lililonse ndi manja akuyang'ana m'mwamba, ndi kupindika manja.
Reverse Wrist Curl: Kusiyanaku kumaphatikizapo kugwira kachitsulo kapena dumbbell ndikugwira mopitirira muyeso ndi kupindika manja anu mmwamba, kugwira minofu pamwamba pa manja anu.
Kumbuyo Kwa Barbell Wrist Curl: Muzochita izi, mumagwiritsa ntchito barbell kumbuyo kwanu ndi manja anu kuyang'ana chammbuyo, ndi kupindika manja anu mmwamba.
Hammer Curl yokhala ndi Wrist Twist: Kusiyanaku kumaphatikizapo kugwira ma dumbbells m'dzanja lililonse ndi manja akuyang'anana, kenaka kupindika zolemerazo kwinaku mukupotoza manja anu kuti manja anu aziyang'ana mmwamba pamwamba.

Izinto zokufunda ezishisa ezivumelekile Hand Spring Wrist Curl?

Ma curls a Hammer: Ma curls a Hammer amaphatikizana ndi Hand Spring Wrist Curls popeza samangogwira ma biceps komanso amaphatikiza brachioradialis, minofu yamkono, kumapangitsa kuti mkono ukhale wolimba komanso kugwira.
Farmer's Walk: Zochita izi zimakwaniritsa Ma curls a Hand Spring Wrist mwa kulimbitsa mphamvu yogwira komanso kupirira, zomwe zimatha kupititsa patsogolo magwiridwe antchito a mkono wanu pokulolani kuti mugwire kasupe wamanja kwa nthawi yayitali.

Amaxabiso angamahlekwane kanye Hand Spring Wrist Curl

Weighted Hand Spring Wrist Curl
Zochita zolimbitsa msana
Zolimbitsa thupi zolemetsa zam'manja
Kulimbitsa thupi kwa Hand Spring Wrist Curl
Chizoloŵezi cholimbitsa thupi cha manja olimba
Zochita zolimbitsa thupi pazanja ndi mkono
Hand Spring Wrist Curl yokhala ndi zolemera
Kumanga minofu yam'manja
Zochita zolimbitsa thupi za curl curl
Maphunziro a Hand Spring Wrist kwa manja akutsogolo.