N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka
Ubwoko bw'ibiharuro
AgacheIgbo Translation: Nkụzi ọnụ.
IbikoreshoIbọdọ ayoodun
Ibiharuro rishaBrachioradialis
Ibiharuro ribiri
Ndi ibi aharakozwe: Related Exercises:
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Ijambo ryo kuri N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka
Ihe karịrị Bench One Arm Neutral Wrist Curl bụ mmega ahụ ezubere iche emebere iji wusie ike na ịgbatị akwara ihu, na-akwalite ike njide ka mma yana nkwụsi ike ogwe aka n'ozuzu ya. Mmega ahụ dị mma maka ndị na-eme egwuregwu, ndị na-ebu ibu, ma ọ bụ onye ọ bụla na-achọ imeziwanye ike na ntachi obi elu ha. Ndị mmadụ nwere ike họrọ itinye mmega ahụ a n'ime usoro ha na-eme iji kwalite arụmọrụ ha na egwuregwu ma ọ bụ ihe omume chọrọ njide siri ike na ike ihu, dị ka ịrị elu nkume ma ọ bụ nka ịgba egwu.
Kubahiriza: Ijambo kwa Ikirari N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka
- Tinye aka gị n'apata ụkwụ gị na nkwojiaka kwụgidere na nsọtụ ikpere gị, hụ na ogwe aka gị gbatịpụrụ nke ọma.
- Malite mgbatị ahụ site n'ịtụgharị aka gị elu, jide n'aka na ị ga-edobe ogwe aka nke fọdụrụ.
- Ozugbo nkwojiaka gị gbachiri nke ọma, jide ọnọdụ ahụ ntakịrị oge wee kpachie ahụ akwara ihu gị.
- Jiri nwayọ wedata dumbbell ahụ n'ọnọdụ mmalite, na-eme ka ị na-ejikwa njikwa na mmegharị ahụ niile. Tinyegharịa mmega ahụ maka ọnụọgụ reps nke ịchọrọ, wee gbanwee ogwe aka.
Komeza kuganiriza N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka
- Jiri Ibu Kwesịrị Ekwesị: Ejila nnukwu dumbbell malite. Malite na ibu nke ị nwere ike ijikwa nke ọma ma na-abawanye nwayọọ nwayọọ ka ị na-enweta ume. Iji oke ibu na mbụ mee ihe nwere ike ibute nsogbu ma ọ bụ mmerụ ahụ.
- Mmegharị a na-achịkwa: njikwa bụ isi n'ime mmemme a. Ka ị na-akpụgharị ibu ahụ, debe ogwe aka gị ka ọ kwụ ọtọ ma jiri nkwojiaka gị bulie ibu ahụ. Zere iji ogwe aka gị dum ebuli ibu dị arọ n'ihi na ọ nwere ike bute mmerụ ahụ, ọ gaghị etinyekwa uru ahụ e bu n'obi rụọ ọrụ nke ọma.
- Usoro ngagharị zuru oke: Gbaa mbọ hụ na ị na-eji usoro ngagharị zuru oke. Belata dumbbell dị ka ị nwere ike na-enweghị ihe mgbu, wee tụgharịa ya elu ka ị nwere ike. Nke a na-eme ka o doo anya
N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka?
Ee, ndị mbido nwere ike ịme mgbatị ahụ n'elu Bench One Arm Neutral Wrist Curl. Otú ọ dị, ọ dị mkpa ịmalite site na ịdị arọ dị mfe iji zere mmerụ ahụ na iji hụ na a na-eji ụdị na usoro ziri ezi. Ọ bakwara uru ịnwe onye nkuzi ma ọ bụ onye nwere ahụmahụ nọ ya iji nye nduzi.
Ibintu byinshi bijyanye no kwa N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka?
- Ịnọ ọdụ otu ogwe aka na-anọpụ iche: A na-eme mgbanwe a mgbe ị na-anọdụ ala n'oche, na-enye ohere maka nkwụsi ike karịa na ilekwasị anya na uru ahụ nke elu.
- N'elu Bench One Arm Supinated Wrist Curl: Mgbanwe a gụnyere ịtụgharị ọbụ aka elu (supination) mgbe ị na-eme curl, na-elekwasị anya mọzụlụ dị iche iche na ọkpọ.
- N'elu Bench One Arm Pronated Wrist Curl: N'ebe a, nkwụ na-eche ihu ihu ala (pronation) n'oge curl, na-enye ihe ịma aka dị iche iche maka akwara ihu.
- N'elu Bench Two Arm Neutral Wrist Curl: Ọdịiche a gụnyere iji ogwe aka abụọ n'otu oge, na-abawanye ibu n'ozuzu yana ike nke mmega ahụ.
Ibintu byiza bikanagorwa N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka?
- Reverse Wrist Curls: Mmega ahụ na-emeju ihe karịrị Bench One Arm Neutral Wrist Curl site n'ịrụ ọrụ akwara extensor n'ihu ogwe aka, bụ nke a na-elegharakarị anya na mmega ahụ ndị ọzọ, na-eduga nguzozi ka mma na ike ihu na igbochi mmerụ ahụ.
- Walk nke onye ọrụ ugbo: Mmega ahụ na-achọ njide siri ike na ike ọkpọ, dị ka Over Bench One Arm Neutral Wrist Curl, ọ na-enyekwara aka imeziwanye ike na ntachi obi n'ozuzu ya, na-eme ka ọ bụrụ nnukwu nkwado na usoro ọzụzụ ike ọ bụla.
Amakuru ashobora gutuma N'elu Bench Otu ogwe aka na-anọpụ iche nkwojiaka
- Dumbbell forearm mgbatị ahụ
- Otu mgbatị nkwojiaka nkwojiaka
- N'elu bench nkwojiaka
- Nnọpụiche njide ike ihu
- Mkpịsị aka dumbbell gbadaa n'elu oche
- Otu ogwe aka na-anọpụ iche nkwojiaka
- Na-agbasi mbọ ike site na dumbbell
- Mkpịsị aka na-anọpụ iche na bench
- Otu ogwe aka dumbbell nkwojiaka
- N'elu bench forearm mmega ahụ na dumbbell