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Wrist Curl

Umakhi woMsebenzi

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

Wrist Curl ndi masewera olimbitsa thupi amphamvu omwe amayang'ana kwambiri minofu yomwe ili m'manja mwanu, kuthandiza kukulitsa mphamvu zogwira komanso kusinthasintha kwa dzanja. Zochita izi ndi zabwino kwa anthu omwe amachita masewera kapena zochitika zomwe zimafuna kuwongolera dzanja lamphamvu, monga tennis, gofu, kapena kunyamula zitsulo. Mwa kuphatikiza Wrist Curls muzochita zawo zolimbitsa thupi, anthu amatha kupititsa patsogolo magwiridwe antchito awa ndikuchepetsa chiwopsezo cha kuvulala kokhudzana ndi dzanja.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wrist Curl

  • Ikani manja anu pa ntchafu zanu ndi manja anu atalendewera pa mawondo anu, kuonetsetsa kuti manja anu ali okhazikika.
  • Pang'onopang'ono matembenuzirani ma dumbbells ku ma biceps anu, ndikumanga minofu yam'manja pamene mukukweza.
  • Gwirani malo apamwamba kwa sekondi, kenako pang'onopang'ono muchepetse ma dumbbells kubwerera kumalo oyambira.
  • Bwerezani kusuntha uku kwa kuchuluka komwe mukufuna kubwereza, kuwonetsetsa kuti muzitha kuyang'anira ma dumbbells panthawi yonse yolimbitsa thupi.

Izinto zokwenza Wrist Curl

  • Kugwira Moyenera: Gwirani dumbbell ndikugwira mwamphamvu. Ndikofunika kuti musagwire kwambiri kulemera kwake chifukwa izi zimatha kusokoneza dzanja.
  • Mayendedwe Olamuliridwa: Pewani kusuntha mothamanga kapena mothamanga. M'malo mwake, piritsani kulemera kwake pang'onopang'ono komanso mowongolera. Tsitsaninso mmbuyo pang'onopang'ono. Izi zidzakuthandizani kugwirizanitsa minofu yanu yam'manja bwino kwambiri.
  • Pewani Kulemetsa: Cholakwika chimodzi chofala ndicho kugwiritsa ntchito zolemera kwambiri. Izi zingayambitse mawonekedwe osayenera komanso kuvulala komwe kungachitike. Ndi bwino kugwiritsa ntchito kulemera kopepuka ndikuchita masewera olimbitsa thupi moyenera.
  • Kuyenda Kwathunthu: Kulakwitsa kwina kofala sikugwiritsa ntchito kusuntha konse. Onetsetsani kuti mwatambasula dzanja lanu mokwanira

Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a wrist curl. Ndi masewera olimbitsa thupi osavuta komanso othandiza kuti mulimbikitse manja anu ndikuwongolera kusinthasintha kwa manja. Komabe, monga momwe zimakhalira ndi masewera olimbitsa thupi, ndikofunikira kuti oyamba kumene ayambe ndi zolemera zopepuka ndikuwonjezera pang'onopang'ono pamene akukhala omasuka komanso amphamvu. Mawonekedwe oyenera ndi njira ziyeneranso kusungidwa kuti asavulale. Ngati simukutsimikiza, nthawi zonse ndi bwino kufunafuna upangiri kwa katswiri wazolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wrist Curl?

  • Hammer Curl: Izi zimaphatikizapo kugwira dumbbell mosalowerera ndale (monga kugwira nyundo) ndi kupindika dzanja lanu.
  • Seated Wrist Curl: Izi zimachitika pokhala pa benchi, kupumitsa manja anu pa ntchafu zanu, ndi kupindika manja anu ndi dumbbell m'manja mwanu.
  • Barbell Wrist Curl: M'malo mwa dumbbell, kusinthaku kumagwiritsa ntchito chotchingira kuti chipirire pa dzanja.
  • Kumbuyo-Kum'mbuyo Wrist Curl: Kusinthaku kumachitika pogwira chotchinga kumbuyo kwanu ndi manja anu kuyang'ana chammbuyo, ndi kupindika manja anu m'mwamba.

Izinto zokufunda ezishisa ezivumelekile Wrist Curl?

  • Zolimbitsa Thupi Zolimbitsa Thupi: Izi zitha kuphatikiza zinthu monga kugwiritsa ntchito chogwirizira pamanja kapena mpira wopsinjika, ndipo zimaphatikizana ndi ma curls pamanja pokulitsa mphamvu yanu yonse ya dzanja ndi chala, zomwe zimatha kukulitsa luso lanu lopanga ma curls pamanja ndi masewera ena olimbitsa thupi omwe amafunikira kugwira mwamphamvu. .
  • Hammer Curls: Kuchita masewera olimbitsa thupi kwa bicep kumapangitsanso mkono ndi dzanja, ndikumangirira ma curls am'manja mwa kulimbitsa mphamvu ndi kupirira kwa minofu iyi, yomwe imatha kupititsa patsogolo magwiridwe antchito komanso kukhazikika panthawi yopindika.

Amaxabiso angamahlekwane kanye Wrist Curl

  • Zolimbitsa thupi za Barbell Wrist Curl
  • Zochita zolimbitsa msana
  • Wrist Curl ndi Barbell
  • Zochita za Barbell zapamanja
  • Zolimbitsa thupi zolimbitsa manja
  • Wrist Curl kalozera
  • Momwe mungapangire Barbell Wrist Curls
  • Zochita zomanga minofu yam'manja
  • Zochita zolimbitsa thupi zolimbitsa manja
  • Njira Zopangira Mapiritsi a Barbell Wrist.