Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiWurumuhaye

Imimiselo eqhaphoWrist Flexors

Amashwa eqhapho

Asa zokubonisa:

Hand Spring Wrist Curl

Wolemera Anakhala Mkono Umodzi Reverse Wrist Curl

Wrist Wolemera Wokhala Mmbuyo Wopindika Pamanja

Smith Seated Wrist Curl

Smith Standing Back Wrist Curl

Wrist Roller

Weighted Seated Supination

Dumbbell Kunama Pronation

Dumbbell Pamwamba pa Bench Wrist Curl

Dumbbell Yakhala Panja Pamwamba pa Wrist Curl

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

The Weighted Seated One Arm Wrist Curl ndi ntchito yolimbitsa thupi yomwe imayang'ana kwambiri minofu yam'manja, kulimbitsa mphamvu yogwira komanso kukhazikika kwa mkono wonse. Ndi masewera olimbitsa thupi opindulitsa kwa othamanga, okwera mapiri, kapena aliyense amene amafunikira nyonga yamphamvu yakutsogolo pantchito zawo. Mwa kuphatikiza zolimbitsa thupi izi m'chizoloŵezi chanu, mutha kusintha machitidwe anu pamasewera ndi zochitika zomwe zimafuna kugwira mwamphamvu komanso kupewa kuvulala komwe kungachitike m'manja ndi m'manja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

Ikani mkono wanu pantchafu yanu ndi dzanja lanu likulendewera m'mphepete mwa bondo lanu.
Pang'onopang'ono tsitsani dumbbell momwe mungathere, ndikulola dzanja lanu kuti likule.
Kenako, pindani dumbbell m'mwamba, kusuntha dzanja lanu ndikumanga minofu yam'manja.
Gwirani kugunda kwa sekondi, kenaka bwerezani kusuntha kwa chiwerengero chomwe mukufuna kubwereza musanasinthe ku mkono wina.

Izinto zokwenza Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

**Kugwiritsitsa Koyenera**: Gwirani dumbbell ndikugwira motetezeka koma osalimba kwambiri. Chala chanu chachikulu chiyenera kukulunga pa chogwiriracho ndipo kulemera kwake kukhale pa zala zanu, osati m'manja mwanu. Pewani kugwira zolemetsa molimba kwambiri chifukwa izi zitha kuyambitsa kukangana kosayenera ndi kupsinjika m'manja ndi mkono wanu.
**Kuyenda Koyendetsedwa**: Chepetsani pang'onopang'ono kulemera momwe mungathere, kenaka piritsani kulemerako mobwerera m'manja mwanu. Kuyenda kuyenera kuyendetsedwa ndikulunjika padzanja, osati mkono. Pewani kulakwitsa kofala pogwiritsa ntchito mkono kapena phewa lanu kuti mukweze kulemera kwanu chifukwa izi zingayambitse kuvulala ndikulepheretsa kuchita masewera olimbitsa thupi.

Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Seated One Arm Wrist Curl. Komabe, ndikofunikira kuyamba ndi kulemera kopepuka kuti muwonetsetse mawonekedwe oyenera ndikupewa kuvulala. Ndikwabwinonso kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetse kaye zolimbitsa thupi kuti zitsimikizire kuti zikuyenda bwino. Monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kumvera thupi lanu osati kukankha mothamanga kwambiri. Pang'onopang'ono onjezerani kulemera pamene mphamvu zanu zikukula.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja?

Kumbuyo-Kumbuyo Barbell Wrist Curl: Kusinthaku kumachitika ndi barbell yomwe imagwiridwa kumbuyo, ndipo dzanja limapiringa kulemera kwake.
Hammer Curl Wrist Twist: Zochita izi zimaphatikizapo kugwira dumbbell mozungulira nyundo ndikupotoza dzanja kuti mugwiritse ntchito minofu yapamphumi kuchokera mbali ina.
Reverse Wrist Curl: Kusintha kumeneku kumaphatikizapo kugwira chitsulocho ndikugwira modutsa, manja akuyang'ana pansi, ndi kupindika dzanja m'mwamba.
Kuchita Zolimbitsa Thupi: Kuchita masewera olimbitsa thupi kumagwiritsa ntchito chipangizo chodzigudubuza pa dzanja, pomwe mumayika chipangizocho patsogolo panu ndikugudubuza kulemera kwake m'mwamba ndi pansi kuti mugwire minofu yam'manja.

Izinto zokufunda ezishisa ezivumelekile Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja?

Reverse Wrist Curls: Reverse Wrist Curls ndi wothandizira kwambiri kwa Weighted Seated One Arm Wrist Curl pamene akuyang'ana minofu yowonjezera, yomwe ndi gulu lotsutsana la minofu kwa omwe amagwiritsidwa ntchito ndi One Arm Wrist Curl, motero amaonetsetsa kuti mphamvu zowonjezera zikukula mu mkono.
Farmer's Walk: Zochita izi zimakwaniritsa Weighted Seated One Arm Wrist Curl potsutsa mphamvu yogwira komanso kupirira kwa minofu yam'manja, yomwe imatha kupititsa patsogolo magwiridwe antchito komanso mphamvu panthawi yolimbitsa thupi.

Amaxabiso angamahlekwane kanye Wolemedwa Anakhala Mkono Umodzi Wopiringitsa Dzanja

One Arm Wrist Curl Workout
Kuchita Zolimbitsa Thupi Zam'manja
Kulemera kwa Wrist Curl Routine
Single Arm Wrist Curl yokhala ndi Zolemera
Weighted Forearm Workout
Atakhala Pamalo Amodzi Olimbitsa Thupi Lamanja Lopiringizika
Kuchita Zolimbitsa Thupi Zolimbitsa Mikono Zam'manja
Maphunziro a Mphamvu Zam'manja
Kupindika Kwa Dzanja Kumodzi Kumodzi
Kulimbitsa Mkono Wam'mwamba Ndi Ma Weights