Thumbnail for the video of exercise: Olympic Barbell Hammer Curl

Olympic Barbell Hammer Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMviringo wa Olimpiki.

Imimiselo eqhaphoBrachioradialis

Amashwa eqhaphoBiceps Brachii, Brachialis

Asa zokubonisa:

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Resistance Band Hammer Curl

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Band nyundo curl

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Barbell Incline Reverse grip Spider Curl yokhala ndi Chithandizo Chachifuwa demonstration

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Barbell Reverse Curl demonstration

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Barbell Reverse Preacher Curl demonstration

Barbell Reverse Preacher Curl

Barbell Reverse Curl demonstration

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Ukuxhumana kwe Olympic Barbell Hammer Curl

The Olympic Barbell Hammer Curl ndi masewera olimbitsa thupi omwe amayang'ana ma biceps ndi manja, kuthandiza kupititsa patsogolo minofu ndi kulimbitsa mphamvu zogwira. Zochita izi ndizoyenera kwa oyamba kumene komanso okonda masewera olimbitsa thupi chifukwa zimatha kusinthidwa mosavuta kutengera mphamvu zamunthu payekha. Kuphatikizirapo Olympic Barbell Hammer Curl muzochita zolimbitsa thupi kungathandize kupititsa patsogolo mphamvu zam'mwamba zonse ndikuthandizira kuchita bwino pamasewera ndi zochitika za tsiku ndi tsiku zomwe zimafuna mphamvu ya mkono ndi mphamvu yogwira.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Olympic Barbell Hammer Curl

Sungani zigono zanu pafupi ndi torso nthawi zonse ndipo khalani ndi mawondo pang'ono kuti muteteze kumbuyo kwanu.
Pang'onopang'ono pindani belulo molunjika pachifuwa chanu, manja anu akumtunda asayime ndikugwiritsa ntchito manja anu kukweza kulemera kwake.
Imani pang'ono pamwamba pa kupindika, ndikufinya mabiceps anu mwamphamvu.
Pang'onopang'ono kuchepetsa barbell kubwerera kumalo oyambira, kusunga kayendetsedwe ka kayendetsedwe kake komanso osalola kuti kulemera kugwere mofulumira. Bwerezani zolimbitsa thupi za kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Olympic Barbell Hammer Curl

Mayendedwe Oyendetsedwa: Pewani cholakwika chofala chothamangira mumayendedwe. Kuti muchite bwino kwambiri, chitani ma curls pang'onopang'ono komanso mowongolera. Izi sizimangotsimikizira kuti mukuyambitsa minofu yolondola, komanso kuchepetsa chiopsezo cha kuvulala.
Kuyenda Kwathunthu: Onetsetsani kuti mukuyenda mosiyanasiyana. Yambani ndi manja anu motambasulidwa, ndi kupindika ma barbell mpaka pamapewa. Kenaka, tsitsani pang'onopang'ono kubwerera kumalo oyambira. Pewani kulakwitsa kokha kuchita theka-reps, zomwe zingachepetse kupita kwanu patsogolo ndikuyambitsa kusamvana kwa minofu.
Kulemera Koyenera: Kugwiritsa Ntchito

Olympic Barbell Hammer Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Olympic Barbell Hammer Curl?

Inde, oyamba kumene atha kuchita masewera olimbitsa thupi a Olimpiki a Barbell Hammer Curl, koma ndikofunikira kuti muyambe ndi kulemera komwe kumatha kutha komanso kuyang'ana mawonekedwe oyenera. Zochita izi zimayang'ana ma biceps ndi mikono yakutsogolo, ndipo ndikofunikira kuwongolera kayendetsedwe kake ndikupewa kugwedezeka kulikonse kapena kugwedezeka kwa barbell. Ngati ndinu oyamba kumene, tikulimbikitsidwa kuti muyambe ndi mphunzitsi kapena katswiri wolimbitsa thupi kuti muwonetsetse kuti mukuchita masewera olimbitsa thupi moyenera komanso mosamala.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Olympic Barbell Hammer Curl?

Cable Hammer Curl: Pakusiyana uku, mumagwiritsa ntchito makina a chingwe okhala ndi chingwe m'malo mwa barbell, yomwe imapereka kupsinjika kosalekeza panthawi yonseyi.
Seated Hammer Curl: Kusinthaku kumachitika mutakhala pansi, zomwe zingathandize kupewa kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake.
Incline Hammer Curl: Kusiyanaku kumachitika pa benchi yokhotakhota, yomwe imasintha mbali ya kayendetsedwe kake ndikuwongolera mbali zosiyanasiyana za bicep ndi forearm.
Concentration Hammer Curl: Mwakusinthasintha uku, mumachita masewera olimbitsa thupi mkono umodzi panthawi ndikutsamira pang'ono, zomwe zingathandize kudzipatula minofu ya bicep ndi yapamphumi.

Izinto zokufunda ezishisa ezivumelekile Olympic Barbell Hammer Curl?

Tricep Dips: Pamene Olympic Barbell Hammer Curl ikuyang'ana pa biceps, triceps dips imayang'ana gulu lotsutsana la minofu, triceps. Kuchita masewera olimbitsa thupi kumathandiza kuonetsetsa kuti mkono wakumtunda ukukula bwino komanso kuti mafupa azikhala okhazikika.
Kukoka: Kukoka ndi masewera olimbitsa thupi omwe, monga Olympic Barbell Hammer Curl, amagwiritsa ntchito biceps. Komabe, amakhalanso ndi minofu yam'mbuyo ndi yam'mapewa, kupereka masewera olimbitsa thupi apamwamba komanso kulimbikitsa minofu yonse.

Amaxabiso angamahlekwane kanye Olympic Barbell Hammer Curl

Masewera a Olimpiki a Barbell Hammer Curl
Kuchita masewera olimbitsa thupi ndi ma Olympic barbell
Kulimbitsa manja ndi Olympic Barbell
Kulimbitsa thupi kwa Hammer Curl
Kuchita masewera olimbitsa thupi a Olympic barbell kwa mikono
Njira ya Barbell Hammer Curl
Momwe mungapangire Olympic Barbell Hammer Curl
Kuchita masewera olimbitsa thupi ndi ma Olympic barbell
Olympic Barbell Hammer Curl mawonekedwe
Kuphunzitsa mikono yakutsogolo ndi Hammer Curl.