Weighted Seated Supination

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiWurumuhaye

Imimiselo eqhaphoBrachioradialis

Amashwa eqhapho

Asa zokubonisa:

Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

Hand Spring Wrist Curl

Smith Seated Wrist Curl

Smith Standing Back Wrist Curl

Wolemera Anakhala Mkono Umodzi Reverse Wrist Curl

Wrist Wolemera Wokhala Mmbuyo Wopindika Pamanja

Dumbbell Pa Bench One Arm Neutral Wrist Curl

Dumbbell Pa Bench Neutral Wrist Curl

Dumbbell Atakhala Pampando Wopindika Pamanja

Atakhala Pampando Wopindika Pamanja

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Weighted Seated Supination

Weighted Seated Supination ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri ma biceps ndi minofu yam'manja, kukulitsa minofu ndi mphamvu yogwira. Masewerawa ndi abwino kwa othamanga, okonda masewera olimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu za thupi lawo komanso kupirira. Anthu angafune kutero chifukwa zitha kuthandiza kukweza luso lawo lokweza, kukulitsa luso lawo lamasewera, ndikuthandizira kukhala ndi chizolowezi cholimbitsa thupi.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Seated Supination

Ndi zigono zanu zili pafupi ndi thupi lanu ndikupindika pamakona a digirii 90, onetsetsani kuti manja anu akufanana ndi pansi.
Pang'onopang'ono tembenuzani manja anu m'mwamba, kukweza ma dumbbells ndikugwedeza ma biceps anu ndikutembenuzira manja anu mapewa anu.
Gwirani izi kwakanthawi, kuwonetsetsa kuti mukukhalabe olimba mu ma biceps anu.
Pang'onopang'ono tsitsani ma dumbbells kumbuyo komwe mukuyambira, ndikutembenuza manja anu kuti manja anu ayang'ane mmwamba kachiwiri, ndikumaliza kubwereza kamodzi.

Izinto zokwenza Weighted Seated Supination

**Kugwiritsitsa Koyenera**: Gwirani cholemeracho m'dzanja lanu ndi dzanja lanu moyang'ana mmwamba. Kugwira kwanu kuyenera kukhala kolimba koma osati kolimba kwambiri. Kulakwitsa kofala ndiko kugwira zolemetsa molimba kwambiri, zomwe zingayambitse kupsinjika kosafunikira komanso kungayambitse kuvulala.
**Kuyenda Koyendetsedwa**: Chinsinsi chazochitazi ndi choyendetsedwa, kuyenda pang'onopang'ono. Pewani kulakwitsa pothamanga masewera olimbitsa thupi kapena kugwiritsa ntchito mphamvu kuti mukweze kulemera kwake. M'malo mwake, yang'anani kugunda kwa minofu ndi kupumula, kutenga pafupifupi masekondi a 2 kuti mukweze kulemera kwake ndi masekondi a 2 kuti muchepetse.
**Kusankha Kulemera Kwambiri**: Sankhani kulemera komwe kumakupatsani mwayi wochita masewera olimbitsa thupi ndi mawonekedwe oyenera komanso kuwongolera. Ngati kulemera kuli kolemera kwambiri, mukhoza

Weighted Seated Supination Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Seated Supination?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Seated Supination, koma ayenera kuyamba ndi zolemera zopepuka kuti asavulale. Zochita izi ndizopindulitsa kulimbitsa mkono wakutsogolo komanso kulimbitsa mphamvu yogwira. Komabe, mawonekedwe ndi njira yoyenera ndizofunikira pachitetezo komanso kuchita bwino. Ndikoyenera kwa oyamba kumene kupeza chitsogozo kuchokera kwa katswiri wa masewera olimbitsa thupi kuti atsimikizire kuti akuchita bwino.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Seated Supination?

Standing Weighted Supination: M'malo mokhala, kusiyana kumeneku kumachitika poyimirira, kuchititsa minofu yambiri kuti ikhale yokhazikika.
Resistance Band Seated Supination: Pakusinthika uku, gulu lotsutsa limagwiritsidwa ntchito m'malo mwa zolemera, zomwe zimapereka mtundu wina wazovuta komanso kukana.
Weighted Seated Supination with Wrist Twist: Kusintha uku kumawonjezera kupotokola kwina kwadzanja pamwamba pa mayendedwe kuti muwonjezerepo mkono.
Single-Arm Seated Supination: Kusiyanaku kumaphatikizapo kuchita masewera olimbitsa thupi ndi mkono umodzi panthawi imodzi, kulola kuyang'ana kwambiri pa mkono uliwonse.

Izinto zokufunda ezishisa ezivumelekile Weighted Seated Supination?

Hammer Curls: Hammer curls amagwiranso ntchito ma biceps ndi manja akutsogolo, ofanana ndi Weighted Seated Supination, koma amagogomezera kwambiri pa brachialis ndi brachioradialis, zomwe zimathandizira kuti pakhale kukhazikika pakukula kwa minofu ya mkono.
Tricep Dips: Tricep dips ndi masewera olimbitsa thupi kuti agwirizane ndi Weighted Seated Supination pamene akuyang'ana gulu lotsutsana la minofu (triceps), kulimbikitsa kukula kwa minofu ndi kuteteza kuvulala komwe kungachitike chifukwa cha kusalinganika kwa minofu.

Amaxabiso angamahlekwane kanye Weighted Seated Supination

Zolimbitsa thupi zolemetsa zam'manja
Atakhala pansi supination ntchito
Zochita zolimbitsa manja
Chizoloŵezi chokhala pansi pamsana wolemedwa
Zolimbitsa thupi zolimbitsa thupi ndi zolemera
Zochita zomanga minofu yam'manja
Miyezo yokhala pansi supination njira
Zochita zolimbitsa thupi zam'manja
Maphunziro a kulemera kwa manja
Kukhala supination kwa minofu ya mkono