Thumbnail for the video of exercise: Mkono umodzi Wopiringitsa Wrist

Mkono umodzi Wopiringitsa Wrist

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMigergo

Imimiselo eqhaphoWrist Flexors

Amashwa eqhapho

Asa zokubonisa:

Pa Bench Revers Wrist Curl demonstration

Pa Bench Revers Wrist Curl

Ma Palms Atakhala Pamwamba pa Wrist Curl demonstration

Ma Palms Atakhala Pamwamba pa Wrist Curl

Pa Bench One Arm Reverse Wrist Curl demonstration

Pa Bench One Arm Reverse Wrist Curl

Dumbbell Dzanja Limodzi Lopiringizika demonstration

Dumbbell Dzanja Limodzi Lopiringizika

Dumbbell Pa Bench Revers Wrist Curl demonstration

Dumbbell Pa Bench Revers Wrist Curl

Dumbbell Atakhala Mkono Umodzi Wozungulira demonstration

Dumbbell Atakhala Mkono Umodzi Wozungulira

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl demonstration

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Dumbbell Pamwamba pa Bench Wrist Curl demonstration

Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Kunama Pronation demonstration

Dumbbell Kunama Pronation

Dzanja Limodzi Limatembenuza Chipinda Chamanja demonstration

Dzanja Limodzi Limatembenuza Chipinda Chamanja

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Mkono umodzi Wopiringitsa Wrist

One Arm Wrist Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kutsogolo, kulimbitsa mphamvu yogwira komanso kukhazikika kwadzanja. Ndi masewera olimbitsa thupi abwino kwa othamanga, okwera mapiri, kapena aliyense amene akufuna kukonza mphamvu zawo zamanja ndi zam'manja. Mwa kuphatikiza masewerawa muzochita zanu, mutha kulimbitsa thupi lanu lonse, kupititsa patsogolo masewera anu, ndikupewa kuvulala kokhudzana ndi dzanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Mkono umodzi Wopiringitsa Wrist

Ikani chigongono chanu pantchafu yanu ndi dzanja lanu pamwamba pa bondo lanu, kuti dzanja lanu lilendewera m'mphepete.
Pang'onopang'ono tsitsani dumbbell momwe mungathere, pindani dzanja lanu ndikuloleza kuti likule.
Kwezerani dumbbell m'mwamba molunjika padenga, kusinthasintha dzanja lanu ndikugwiritsa ntchito minofu yapamphumi kuti mukweze kulemera kwake.
Bwerezani chiwerengero chomwe mukufuna cha reps, kenaka sinthani ku mkono wina ndikuchita chimodzimodzi.

Izinto zokwenza Mkono umodzi Wopiringitsa Wrist

Yesetsani Kulemera Kwambiri: Osagwiritsa ntchito cholemetsa chomwe chimakulemetsa. Izi zingayambitse mawonekedwe osayenera kapena kuvulala. Yambani ndi kulemera kopepuka ndipo pang'onopang'ono muwonjezere pamene mukukula. Nthawi zonse wongolerani kulemera kwanu pokwera ndi potsika, musalole kugwa kapena kugwiritsa ntchito mphamvu kuti munyamule.
Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito kusuntha konse. Izi zikutanthauza kutsitsa kulemera kwake mpaka dzanja lanu litatambasuka ndikulikweza mpaka dzanja lanu litakhazikika. Pewani kubwereza pang'ono, chifukwa izi zingachepetse mphamvu ya masewerawo.
Sungani Dzanja Lanu Lowongoka: Pewani kupindika dzanja lanu kumbali kapena kulipotoza panthawi yochita masewera olimbitsa thupi. Izi zikhoza

Mkono umodzi Wopiringitsa Wrist Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Mkono umodzi Wopiringitsa Wrist?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a One Arm Wrist Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ntchitoyi imayang'ana makamaka minofu yomwe ili pamphuno ndipo ingathandize kukonza mphamvu zogwira. Ndibwino kuti pang'onopang'ono muonjezere kulemera kwake pamene mphamvu ndi kupirira zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kukhala ndi katswiri wophunzitsidwa bwino kapena wolimbitsa thupi awonetse kaye njira yoyenera.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Mkono umodzi Wopiringitsa Wrist?

Seated One Arm Wrist Curl Over Knee: Mu Baibuloli, mumakhala pa benchi mkono wanu ukukhazikika pa ntchafu yanu ndi dzanja lanu kupyola bondo, kenaka piringizani dumbbell mmwamba ndi pansi.
One Arm Reverse Wrist Curl: Izi zimachitika kaya atayima kapena atakhala pansi, koma m'malo mopindikiza dzanja m'mwamba, mumalipiringitsa pansi, ndikugwiritsa ntchito minofu yakumbuyo kumbuyo kwa mkono.
One Arm Wrist Curl yokhala ndi Resistance Band: M'malo mogwiritsa ntchito dumbbell, kusiyana kumeneku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa, lopereka mtundu wina wa zovuta ndi kukana.
One Arm Wrist Curl pa Benchi Yolalikira: Kusinthaku kumaphatikizapo kupumitsa mkono wanu pa benchi ya mlaliki ndi dzanja lanu likulendewera m'mphepete, kenaka kupiringiza dumbbell m'mwamba ndi pansi.

Izinto zokufunda ezishisa ezivumelekile Mkono umodzi Wopiringitsa Wrist?

Reverse Wrist Curls: Izi zimagwira ntchito pamitsempha yowonjezereka ya mkono, kupereka mphamvu kwa minofu yosinthika yomwe imagwira ntchito mu One Arm Wrist Curl, kulimbikitsa mphamvu zonse zam'tsogolo ndikuletsa kusamvana kwa minofu.
Farmer's Walk: Ntchitoyi imapangitsa kuti mkono ukhale wolimba komanso kuti ukhale wopirira, ndikuthandizana ndi One Arm Wrist Curl polimbitsa minofu yomwe imakhudzidwa ndi kupindika kwa dzanja ndikulimbikitsa kugwira ntchito kwa mkono wonse.

Amaxabiso angamahlekwane kanye Mkono umodzi Wopiringitsa Wrist

Kuchita masewera olimbitsa thupi a Dumbbell forearm
Kuchita masewera olimbitsa thupi kwa mkono umodzi
Kulimbitsa mphamvu kwa manja
Kulimbitsa thupi kwa Dumbbell kwamphamvu ya dzanja
Kupindika kwa mkono umodzi
Ntchito yomanga minofu yam'manja
Zochita za Dumbbell za curl curl
Kulimbitsa thupi kwa dzanja limodzi lopiringa
Kuchita masewera olimbitsa thupi pamphumi ndi dumbbell
Kuchita masewera olimbitsa thupi pamanja ndi mkono umodzi