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Reverse Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.
IdivayisiMexau Karala
Imimiselo eqhaphoWrist Extensors
Amashwa eqhapho
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Ukuxhumana kwe Reverse Wrist Curl

The Reverse Wrist Curl ndi masewera olimbitsa thupi amphamvu omwe cholinga chake ndi kupititsa patsogolo minofu yam'mbuyo, yomwe imatha kulimbitsa mphamvu yogwira komanso kukhazikika kwa dzanja. Ndizopindulitsa kwambiri kwa othamanga kapena anthu omwe akuchita nawo zochitika zomwe zimafuna kugwira mwamphamvu kapena kusuntha mobwerezabwereza dzanja, monga kukwera miyala, tenisi, kapena kukwera zitsulo. Kuphatikizira kuchita masewera olimbitsa thupi kungathandize kupewa kuvulala kwa dzanja, kulimbitsa mphamvu ya mkono wonse, komanso kuchita bwino pamasewera ndi zochitika zatsiku ndi tsiku.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Reverse Wrist Curl

  • Ikani manja anu pa ntchafu zanu, kulola manja anu ndi kulemera kupachikika pamphepete mwa mawondo anu.
  • Chepetsani pang'onopang'ono kulemera momwe mungathere potambasula manja anu pansi.
  • Kenako, osasuntha manja anu, pindani manja anu mmwamba momwe angathere, ndikukweza kulemera kwake.
  • Gwirani malowa kwa kamphindi, kenaka muchepetse kulemera kwake pang'onopang'ono kumalo oyambira, ndikumaliza kubwereza kamodzi.

Izinto zokwenza Reverse Wrist Curl

  • Gwiritsani Ntchito Zolemera Zopepuka: Kulakwitsa kofala ndiko kugwiritsa ntchito kulemera kwambiri. Kupindika kumbuyo sikuli kokweza katundu; ndikugwira ntchito minofu ya mkono wanu. Kugwiritsa ntchito kulemera kwambiri kungayambitse mawonekedwe osayenerera komanso kuvulala kwapamanja ndi kutsogolo. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
  • Kuyenda Pang'onopang'ono ndi Kuwongolera: Chitani masewera olimbitsa thupi pang'onopang'ono komanso mowongolera. Pewani kusuntha mwachangu, komwe kungathe kulimbitsa dzanja. Kwezani kulemera kwake potambasula dzanja lanu mmwamba momwe mungathere, gwirani kwakanthawi, kenaka muchepetsenso. Izi zimatsimikizira kuti minofu yanu ikugwira ntchito mokwanira panthawi yonseyi.
  • Gwirani Ntchito Yanu

Reverse Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Reverse Wrist Curl?

Inde, oyamba kumene angathe kuchita masewera olimbitsa thupi a Reverse Wrist Curl. Ntchitoyi ndi yabwino kulimbikitsa minofu yam'manja ndi yam'manja. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, ndikofunika kuyamba ndi zolemera zopepuka ndikuyang'ana mawonekedwe oyenera kuti musavulale. Zingakhalenso zothandiza kwa oyamba kumene kufunafuna chitsogozo kwa katswiri wa masewera olimbitsa thupi pamene akuyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Reverse Wrist Curl?

  • Barbell Reverse Wrist Curl: M'malo mogwiritsa ntchito ma dumbbells, kusinthaku kumagwiritsa ntchito barbell. Mumagwirizira barbell ndikugwira mopitilira muyeso ndikukweza manja anu m'mwamba.
  • Single-Arm Reverse Wrist Curl: Kusinthaku kumaphatikizapo kuchita masewera olimbitsa thupi mkono umodzi panthawi, kukulolani kuti muyang'ane minofu ya mkono uliwonse payekha.
  • Reverse Wrist Curl ndi Resistance Band: Kusinthaku kumalowa m'malo mwa zolemera ndi gulu lotsutsa, zomwe zimapereka mtundu wina wazovuta kuti zigwire minofu.
  • Standing Reverse Wrist Curl: Mukusintha uku, mumayimirira mukuchita masewera olimbitsa thupi, omwe amakhudza pachimake chanu ndikuwongolera bwino komanso kaimidwe.

Izinto zokufunda ezishisa ezivumelekile Reverse Wrist Curl?

  • Hammer Curls: Hammer curls amagwira ntchito pa brachioradialis, minofu ya mkono, ndi brachialis, minofu ya kumtunda kwa mkono. Zochitazi zimathandizira kupindika kwa dzanja la m'mbuyo polimbitsa minofu iyi, yomwe imathandiza kuti dzanja likhale lolimba komanso kuyenda.
  • Farmer's Walk: Kuchita masewera olimbitsa thupi kumapangitsa kuti mugwire mwamphamvu komanso kupirira, zomwe zimayenderana ndi ma curls obwerera kumbuyo ndikupangitsa kuti mkono ukhale wotalikirapo, gawo lofunikira kwambiri pa mkono wopindika.

Amaxabiso angamahlekwane kanye Reverse Wrist Curl

  • Barbell Reverse Wrist Curl
  • Kuchita Zolimbitsa Thupi Zam'manja
  • Kuchita Zolimbitsa Thupi za Barbell
  • Reverse Wrist Curl Workout
  • Kuchita masewera olimbitsa thupi ndi Barbell
  • Kuchita Zolimbitsa Thupi kwa Barbell kwa Wrist
  • Zolimbitsa Thupi Zolimbitsa Thupi Zamanja
  • Kulimbitsa Mphamvu kwa Wrists
  • Reverse Barbell Wrist Curl
  • Kulimbitsa Thupi Lolimbitsa Thupi