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Pa Bench Neutral Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMigergo
Imimiselo eqhaphoBrachioradialis
Amashwa eqhapho
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Ukuxhumana kwe Pa Bench Neutral Wrist Curl

The Over Bench Neutral Wrist Curl ndi masewera olimbitsa thupi omwe amayang'ana kwambiri minofu yam'manja, kulimbikitsa kukula kwa minofu ndikulimbikitsa mphamvu zogwira. Ndi yabwino kwa othamanga, omanga thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kupirira. Anthu angafune kuphatikizira zolimbitsa thupi izi m'chizoloŵezi chawo kuti apititse patsogolo ntchito zawo zamasewera ndi zochitika za tsiku ndi tsiku zomwe zimafuna kugwira mwamphamvu, monga kukwera miyala kapena kunyamula zinthu zolemera.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Pa Bench Neutral Wrist Curl

  • Ikani mkono wanu pa benchi, dzanja lanu ndi dumbbell zikulendewera m'mphepete.
  • Pang'onopang'ono tsitsani dumbbell momwe mungathere, ndikulola dzanja lanu kuti likule.
  • Kenako, pindani dzanja lanu m'mwamba, ndikukweza dumbbell m'mwamba momwe mungathere ndikusunga mkono wanu pabenchi.
  • Imani kwa kamphindi pamwamba pa kayendetsedwe kake, kenaka muchepetse pang'onopang'ono dumbbell kubwerera kumalo oyambira, kubwereza izi kwa chiwerengero chomwe mukufuna kubwereza.

Izinto zokwenza Pa Bench Neutral Wrist Curl

  • Mayendedwe Olamuliridwa: Pewani mayendedwe ofulumira, ogwedezeka. M'malo mwake, yang'anani pamayendedwe apang'onopang'ono komanso owongolera. Kwezerani dzanja lanu m'mwamba, imirirani pamwamba kwa sekondi imodzi kuti mufinyize minofu yapamphumi, kenako tsitsani dzanja lanu pansi pang'onopang'ono. Njirayi sikuti imangoteteza kuvulala komanso imakulitsa kukhudzidwa kwa minofu ndi kukula.
  • Kulemera Koyenera: Osagwiritsa ntchito zolemera zomwe zimakulemetsa kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Yambani ndi kulemera komwe mungathe kupirira bwino ndipo pang'onopang'ono muwonjezere pamene mukukula. Kumbukirani, cholinga chake ndi kutsutsa minofu yanu, osati kuikakamiza.
  • Sungani Malo Osalowerera Pamanja: Monga momwe dzinalo likusonyezera, kusalowerera ndale ndikofunikira kwambiri.

Pa Bench Neutral Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Pa Bench Neutral Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Over Bench Neutral Wrist Curl. Komabe, ndikofunikira kwambiri kuti muyambe ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale m'manja. Zochita izi ndizopindulitsa kulimbikitsa minofu yam'manja. Ndibwino kuti mukhale ndi mphunzitsi waluso kapena munthu wodziwa kukutsogolerani poyambira.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Pa Bench Neutral Wrist Curl?

  • Kupindika Kwa Wrist Wrist: Pakusiyana uku, mumakhala pa benchi ndi ntchafu zanu, manja anu akuyang'ana mmwamba. Kenako mumapinda manja anu m'mwamba.
  • Kumbuyo Kwa Barbell Wrist Curl: Mukusintha uku, mumayima ndikugwira chitsulo kumbuyo kwanu ndi manja anu kuyang'ana chammbuyo. Kenako mumapinda manja anu m'mwamba.
  • Incline Bench Dumbbell Wrist Curl: Kusinthaku kumaphatikizapo kukhala pa benchi yokhotakhota ndi dumbbell m'dzanja lililonse, manja anu atatambasulidwa m'mbali mwanu ndipo manja anu akuyang'ana mmwamba. Kenako mumapinda manja anu m'mwamba.
  • Cable Machine Wrist Curl: Kusinthaku kumagwiritsa ntchito makina a chingwe. Inu imani moyang'anizana ndi makina, gwira chogwirira ndi manja anu mmwamba, ndi

Izinto zokufunda ezishisa ezivumelekile Pa Bench Neutral Wrist Curl?

  • Reverse Barbell Curl: Ntchitoyi imayang'ana brachioradialis, minofu ya mkono. Kuphunzitsa minofu iyi kumakwaniritsa ma curls opindika pamwamba pa benchi chifukwa kumapangitsa kuti nyonga ikhale yolimba, yomwe ndiyofunikira pakuyenda kwa dzanja.
  • Tricep Dips: Ngakhale kuti ntchitoyi imayang'ana kwambiri pa triceps, imagwiranso ntchito pamphumi kuti ikhazikitse kayendetsedwe kake. Izi zimaphatikizana ndi ma curls osalowerera ndale pa benchi pokonzanso mphamvu zonse za mkono ndi kukhazikika, zomwe zimatha kupititsa patsogolo magwiridwe antchito a ma curls am'manja.

Amaxabiso angamahlekwane kanye Pa Bench Neutral Wrist Curl

  • Kuchita masewera olimbitsa thupi a Dumbbell forearm
  • Pamwamba pa Bench Wrist Curl
  • Zochita za Neutral Wrist Curl
  • Kulimbitsa manja ndi dumbbell
  • Dumbbell Pa Bench Curl
  • Wrist curl kuti mkono ukhale wolimba
  • Neutral grip wrist curl
  • Zochita za Dumbbell za minofu yam'manja
  • Pamwamba pa bench dumbbell curl
  • Neutral wrist curl pa benchi