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

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 he hana hoʻoikaika ikaika e kuhikuhi pono ana i nā ʻiʻo forearm, hiki ke hoʻonui i ka ikaika a me ka paʻa lima holoʻokoʻa. He mea maikaʻi kēia hoʻoikaika kino no ka poʻe haʻuki e hilinaʻi nei i ko lākou lima a me ka ikaika o ka lima, e like me ka piʻi ʻana o ka pōhaku, nā mea haʻi kaumaha, a me nā mea pāʻani tennis, akā maikaʻi nō hoʻi ia no ka poʻe e ʻimi nei e hoʻomaikaʻi i ko lākou kino kino. ʻO ka hana mau ʻana i kēia hoʻoikaika kino hiki ke kōkua i ka pale ʻana i nā ʻeha lima, hoʻomaikaʻi i ka hana haʻuki, a me ka hoʻomaikaʻi ʻana i nā hana hana i kēlā me kēia lā e pono ai ka paʻa ikaika.

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 hilinaʻi ma luna o ka noho, e hoʻopaʻa i ka pahu me kou mau lima e kū ana i lalo a me kou mau lima i ka laulā o ka poʻohiwi.
• Me kou mau lima e kau ana ma luna o ka noho a me kou mau lima lima e kau ana ma luna o ka lihi, e hoʻohaʻahaʻa haʻahaʻa i ka pahu i ka hiki.
• E ʻōwili i kou mau lima i luna, e hoʻokiʻekiʻe i ka pahu i ke kiʻekiʻe e hiki ai iā ʻoe, me ka paʻa ʻana o kou mau lima i ka noho.
• E hoʻohaʻahaʻa mālie i ka barbel i ke kūlana hoʻomaka, e hōʻoiaʻiʻo iā ʻoe e mālama i ka mana a puni ka neʻe ʻana, a e hana hou no ka helu i makemake ʻia o ka hana hou ʻana.

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

• Kaumaha kūpono: E koho i kahi paona paʻakikī akā hiki nō iā ʻoe ke hoʻopau i ka hoʻomaʻamaʻa me ke ʻano maikaʻi. ʻO ka hoʻohana ʻana i kahi paona kaumaha loa hiki ke alakaʻi i ke kaumaha a i ʻole ka ʻeha. E hoʻomaka me kahi kaumaha māmā a hoʻonui mālie i ka wā e hoʻomaikaʻi ai kou ikaika.
• Nā neʻe i hoʻomalu ʻia: pale i ka holo wikiwiki ʻana i ka hoʻoikaika kino. Akā, e no'ono'o i nā ne'e mālie a ho'omalu 'ia. E kōkua kēia i ke komo ʻana i nā ʻiʻo kūpono a pale i ka ʻeha. E hoʻohaʻahaʻa i ka pahu e like me ka ʻoluʻolu hiki, a laila e wili i kou mau lima i ke kiʻekiʻe e like me ka hiki.
• E hōʻalo i ka hoʻonui ʻana: ʻO ka hewa maʻamau ka hoʻonui ʻana i nā lima lima ma luna o ka neʻe. Hiki i kēia ke alakaʻi i ka pilikia a i ʻole ka ʻeha. E pale aku

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 Barbell Palms Down Wrist Curl Over A Bench. Eia nō naʻe, he mea nui e hoʻomaka me kahi paona māmā e hōʻoia i ke ʻano kūpono a pale i ka ʻeha. E like me kekahi hoʻoikaika kino hou, he manaʻo maikaʻi e loaʻa i ka mea hoʻomaʻamaʻa a i ʻole ka mea hoʻomaʻamaʻa mākaukau e hōʻike mua i ka hoʻoikaika kino. He mea maikaʻi kēia hoʻoikaika kino no ka hoʻoikaika ʻana i nā lima lima a hoʻomaikaʻi i ka ikaika paʻa.

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

• E ho'āʻo i ka Seated Palms Down Wrist Curl, kahi āu e noho ai ma luna o kahi noho a hoʻomaha i kou mau lima ma kou ʻūhā, e hoʻohaʻahaʻa i ke kaumaha i ka papahele.
• ʻO ka Standing Palms Down Wrist Curl kahi ʻano ʻē aʻe kahi e kū ai ʻoe i luna a wili i kou mau lima oiai e paʻa ana i ka pahu ma hope o kou kino.
• Ke hoʻohana nei ka Cable Palms Down Wrist Curl Over A Bench i ka mīkini uwea, e hāʻawi ana i ka haʻalulu mau i ka neʻe ʻana.
• ʻO ka Resistance Band Palms Down Wrist Curl Over A Bench he ʻano hoʻololi ʻoi aku ka lawe lima e hoʻohana ana i kahi hui kūʻē ma mua o nā kaupaona, hiki ke hoʻoponopono ʻia no nā pae kūʻē like ʻole.

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 Curl: Hoʻopiha kēia hoʻoikaika i nā lima barbell ma lalo o ka wrist curl ma luna o kahi noho no ka mea ʻaʻole ia e hoʻoikaika i nā lima mua, akā hana pū kekahi i nā ʻiʻo biceps a me brachialis, e hoʻoikaika ana i ka ikaika a me ke kaulike.
• Hammer Curls: Hana nā hammer curls i ka brachialis a me ka brachioradialis, he ʻiʻo o ka forearm, e hoʻokō ana i ka Barbell Palms Down Wrist Curl Over A Bench ma ka hāʻawi ʻana i kahi hoʻomaʻamaʻa piha no ka lima luna a me nā ʻiʻo lima lalo.