ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho

• Ke kino: Mea lima ma‘i’o
• Kiko kā: Pālua pepeke
• Nā iwi nui: Wrist Extensors

Palapala Hoʻouna i ka ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho

ʻO ka Barbell Palms Down Wrist Curl Over A Bench kahi hana hoʻoikaika ikaika e kuhikuhi pono ana i nā ʻiʻo forearm, hoʻonui i ka ikaika a me ka hoʻomaikaʻi ʻana i ka neʻe lima lima. He mea maikaʻi kēia hoʻomaʻamaʻa no ka poʻe haʻuki, bodybuilders, a i ʻole kekahi e ʻimi nei e hoʻomaikaʻi i ko lākou lima lima a me ka dexterity. Makemake ka poʻe e hana i kēia hoʻomaʻamaʻa e hoʻomaikaʻi i ko lākou mau lima lima, e hoʻomaikaʻi i ka hana ma nā haʻuki a i ʻole nā ​​​​hana e koi ai i ka paʻa ikaika, a e kaulike i ka ikaika o ko lākou mau lima luna a lalo.

Ke hana i ka: Hoʻouna Step-by-Step ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho

• E hoʻohaʻahaʻa haʻahaʻa i ka pahu i ka hiki loa ma ke kulou ʻana i kou mau lima lima, me ka mālama ʻana i ke koena o kou mau lima.
• Ke hiki aku ʻoe i ka curl kiʻekiʻe loa i lalo, e hoʻopaʻa i ke kūlana no ka manawa e hoʻonui ai i ke kiko o kou mau ʻiʻo forearm.
• E hoʻokiʻekiʻe haʻahaʻa i ka pahu i luna ma ka hoʻoluli ʻana i kou mau lima lima, e lawe iā lākou i kahi kūlana i ʻoi aku ka kiʻekiʻe ma mua o kou mau kuli.
• E hana hou i kēia neʻe no ka helu i makemake ʻia o ka hana hou ʻana, me ka mālama ʻana i ka paʻa o kou mau lima i ka wā o ka hoʻomaʻamaʻa.

Nākōkua no ka hana ʻana ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho

• Nā Neʻe Manaʻo: ʻAʻole pili kēia hana i ka wikiwiki a i ʻole ke kaumaha o ka barbell, akā pili i ka hoʻokele o ka neʻe. E hoʻohaʻahaʻa haʻahaʻa i ka barbel i ka hiki, a laila e wili i kou mau lima lima i luna e like me ka hiki. E mālama pono i ke koena o kou lima, aia wale nō ka neʻe ʻana ma kou mau lima lima. Hiki i ka holo wikiwiki ʻana i nā neʻe ke alakaʻi i ka ʻeha a i ʻole ka ʻeha.
• Kaumaha kūpono: E hoʻohana i kahi paona paʻakikī akā hiki ke mālama iā ʻoe. He hewa maʻamau ka hoʻohana ʻana i kahi paona kaumaha, hiki ke alakaʻi i ke ʻano maikaʻi ʻole a me ka ʻeha. E hoʻomaka me kahi kaumaha māmā a

ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho Nā Papahana No Nā

Hiki i nā mea hoʻomaka ke hana i ka ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho?

ʻAe, hiki i ka poʻe hoʻomaka ke hana i ka hoʻoikaika kino Barbell Palms Down Wrist Curl Over A Bench. Eia nō naʻe, he mea koʻikoʻi ia e hoʻomaka me kahi paona māmā e hōʻoia i ke ʻano kūpono a pale i ka ʻeha. He manaʻo maikaʻi nō hoʻi ka loaʻa ʻana o ka ʻoihana hoʻoikaika kino a i ʻole ka mea hoʻomaʻamaʻa mākaukau e nānā i nā manawa mua e hōʻoia i ka hana pololei ʻana. E like me kekahi hoʻoikaika kino hou, pono ka poʻe hoʻomaka e hoʻomaka mālie a hoʻonui i ke kaumaha e like me ka ikaika a me ka hōʻoluʻolu me ka hoʻoikaika.

He mea hāʻawi nui ʻia no ka ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho?

• Cable Machine Palms Down Wrist Curl Over A Bench: Ke hoʻohana nei kēia hoʻololi i ka mīkini kelepona, hiki ke hāʻawi i kahi ʻano kūʻē ʻē aʻe i hoʻohālikelike ʻia me nā paona manuahi.
• Seated Palms Down Wrist Curl: Ma kahi o ka hilinaʻi ʻana ma luna o kahi noho, ua hoʻololi kēia ʻano iā ʻoe e noho i lalo me kou mau lima ma kou ʻūhā a wili i kou mau lima i luna.
• Kū i lalo i nā lima lima lima: ʻO kēia ʻano hoʻololi ke kū nei ʻoe i luna a wili i kou mau lima lima i luna i ka wā e paʻa ana i kahi barbell, dumbbell, a i ʻole ka hui kūʻē.
• ʻO ka pale pale pale lima ma lalo o ka wrist curl ma luna o kahi pahu: hoʻohana kēia ʻano hoʻololi i kahi hui kūʻē ma mua o kahi barbell, hiki ke ʻoi aku ka lawe lima a me ka maʻalahi, a hiki i nā pae like ʻole o ka haʻalulu.

He aha nā mea hoʻoili maikaʲi no ka ʻO nā lima o Barbell i lalo ʻO ka ʻalihi lima ma luna o kahi noho?

• Reverse Barbell Curls: Hoʻopiha kēia hana i ka Barbell Palms Down Wrist Curl Over A Bench ma ka hana ʻana i ka brachioradialis, kahi ʻiʻo o ka forearm, e hoʻomaikaʻi ana i ka ikaika a me ka paʻa.
• Hammer Curls: Hammer curls, ʻoiai e huli mua ana i nā biceps, e hoʻopili pū i ka brachioradialis i ka forearm, e hāʻawi ana i kahi hoʻomaʻamaʻa lima piha e hoʻokō i ka manaʻo kikoʻī o ka Barbell Palms Down Wrist Curl Over A Bench.