Thumbnail for the video of exercise: Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMigergo

Imimiselo eqhaphoWrist Extensors

Amashwa eqhapho

Asa zokubonisa:

Dumbbell Pa Bench One Arm Wrist Curl demonstration

Dumbbell Pa Bench One Arm Wrist Curl

Pa Bench One Arm Wrist Curl demonstration

Pa Bench One Arm Wrist Curl

Reverse Wrist Curl demonstration

Reverse Wrist Curl

Dumbbell Pamwamba pa Bench Wrist Curl demonstration

Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Reverse Wrist Curl demonstration

Dumbbell Reverse Wrist Curl

Dumbbell Dzanja Limodzi Limatembenuza Wrist Curl demonstration

Dumbbell Dzanja Limodzi Limatembenuza Wrist Curl

Pamwamba pa Bench Wrist Curl demonstration

Pamwamba pa Bench Wrist Curl

Dzanja Limodzi Limatembenuza Chipinda Chamanja demonstration

Dzanja Limodzi Limatembenuza Chipinda Chamanja

Dumbbell Pamwamba pa Bench Wrist Curl demonstration

Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl demonstration

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

The One Arm Seated Neutral Wrist Curl ndi njira yolimbitsa thupi yomwe imagwira ntchito makamaka minofu yakutsogolo ndi dzanja. Ndizopindulitsa makamaka kwa othamanga, okwera phiri, kapena anthu omwe amafunikira mphamvu zogwira mwamphamvu ndi kupirira pamsana pazochitika zawo. Mwa kuphatikiza izi muzochita zanu, mutha kukulitsa minofu yam'manja, kukulitsa mphamvu zogwira, ndikuwonjezera kukhazikika kwa mkono wanu wonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

Ikani mkono wanu pantchafu yanu ndi dzanja lanu ndi dumbbell kupitirira bondo, kulola kuyenda.
Pang'onopang'ono tsitsani dumbbell momwe mungathere powerama padzanja, kuwonetsetsa kuti mkono wanu wonse ukhalabe pa ntchafu yanu.
Mukafika pansi pa kayendetsedwe kake, piritsani dumbbell m'mwamba momwe mungathere, ndikungosuntha dzanja lanu.
Bwerezani mayendedwe a kuchuluka komwe mukufuna kubwereza, kenaka sinthani manja ndikuchita motsatira zomwezo.

Izinto zokwenza Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

Arm Position: Ikani mkono wanu moyenera pamalo athyathyathya ngati benchi kapena bondo lanu, chikhatho chanu chikuyang'ana mmwamba. Dzanja liyenera kukhala m'mphepete mwa pamwamba kuti muzitha kuyenda mosiyanasiyana. Pewani kupachika mkono wanu mumlengalenga chifukwa zingayambitse kupsinjika kosafunikira komanso mawonekedwe olakwika.
Kusankha Kulemera: Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe olondola komanso osapumira. Ndi kulakwitsa kofala kugwiritsa ntchito cholemetsa chomwe chimakhala cholemera kwambiri chomwe chingapangitse mawonekedwe osakhala bwino komanso kuvulala komwe kungachitike. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
Mayendedwe Oyendetsedwa: Kuyenda kuyenera kukhala pang'onopang'ono komanso koyendetsedwa. Pewani kunjenjemera

Mkono Umodzi Umakhala Wopindika Pamanja Pamanja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mkono Umodzi Umakhala Wopindika Pamanja Pamanja?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a One Arm Seated Neutral Wrist Curl. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka ndikuyang'ana mawonekedwe oyenera kuti mupewe kuvulala komwe kungachitike. Ndibwinonso kukhala ndi mphunzitsi kapena wotsogolera wodziwa zambiri kuti atsimikizire kuti mukuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mkono Umodzi Umakhala Wopindika Pamanja Pamanja?

Mapiri Awiri Akhala Pampando Wapamanja Pamanja: Mu mtundu uwu, mumachita masewera olimbitsa thupi ndi mikono yonse nthawi imodzi mutakhala, zomwe zingapulumutse nthawi ndikuwonetsetsa kuyeserera kofanana pamanja onse.
Mkono Umodzi Wokhala Wopanda Neutral Wrist Curl yokhala ndi Resistance Band: M'malo mogwiritsa ntchito dumbbell, kusiyana kumeneku kumagwiritsa ntchito gulu lotsutsa kuti lipereke zovuta, zomwe zingasinthidwe kuti zigwirizane ndi mphamvu yanu.
Mkono Umodzi Wakhala Wopanda Neutral Wrist Curl pa Benchi Yolalikira: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi pa benchi ya ulaliki, yomwe ingapereke kukhazikika komanso kuyang'ana kwambiri pamitsempha yam'manja.
Mkono Umodzi Wakhala Pampando Wapamanja Wokhotakhota Wokhala ndi Kettlebell: Mtunduwu umagwiritsa ntchito kettlebell m'malo mwa dumbbell, kupereka mphamvu yosiyana ndikuwonjezera vuto la masewerawo.

Izinto zokufunda ezishisa ezivumelekile Mkono Umodzi Umakhala Wopindika Pamanja Pamanja?

Reverse Wrist Curls: Zochita izi zimagwiritsa ntchito minofu yowonjezereka m'manja mwanu, kukupatsani mphamvu kumbali zonse za mkono ndikuwonjezera ubwino wa One Arm Seated Neutral Wrist Curl poonetsetsa kuti mkono wanu uli ndi mphamvu komanso kukhazikika.
Farmer's Walk: Zochita izi ndi njira yabwino yowonjezerera mphamvu zanu zogwirira komanso kupirira kwapamphumi, zomwe ndizofunikira kuti muzitha kuchita ma curls a One Arm Seated Neutral Wrist moyenera komanso mosatekeseka, chifukwa pamafunika kunyamula zolemera kwa nthawi yayitali.

Amaxabiso angamahlekwane kanye Mkono Umodzi Umakhala Wopindika Pamanja Pamanja

Dumbbell Forearm Workout
Kuchita Zolimbitsa Thupi Kumodzi kwa Arm Wrist
Atakhala Pampando Wopindika Pamanja
Dumbbell Wrist Curl
Kuchita Zolimbitsa Thupi Zam'manja
Single Arm Dumbbell Wrist Curl
Masewero Akukhala Pamphumi
Neutral Wrist Curl yokhala ndi Dumbbell
Kuchita Zolimbitsa Thupi Zamkono Mmodzi
Maphunziro a Mphamvu Zam'manja.