Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza

• Inhloko yeziNdawo: Makunyu, Mikenga Mimo.
• Idivayisi: Migergo
• Imimiselo eqhapho: Biceps Brachii, Brachialis, Deltoid Anterior
• Amashwa eqhapho: Brachioradialis, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Ukuxhumana kwe Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza

Dumbbell Standing Alternate Hammer Curl and Press ndi masewera olimbitsa thupi omwe amalimbana ndi ma biceps, mapewa, ndi ma triceps, omwe amapereka masewera olimbitsa thupi apamwamba. Ndi chisankho chabwino kwambiri kwa anthu amisinkhu yonse yolimbitsa thupi, kuyambira oyamba kumene mpaka othamanga apamwamba, chifukwa amatha kusintha mosavuta kuti agwirizane ndi mphamvu ndi kupirira. Ntchitoyi ndi yabwino kwa iwo omwe akufuna kupititsa patsogolo mphamvu za thupi lawo, kamvekedwe ka minofu, ndi kupirira, chifukwa amalimbikitsa kukula kwa minofu ndikuthandizira kugwirizanitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza

• Kusunga mikono yanu yakumtunda kukhala yokhazikika, tulutsani ndi kupindika zolemerazo mukamagwira ma biceps, pitilizani kukweza zolemerazo mpaka ma biceps anu atakhazikika ndipo ma dumbbells ali pamapewa.
• Tsopano, tembenuzani manja anu kuti manja anu ayang'ane kutsogolo ndikukankhira ma dumbbells pamwamba pa mutu wanu mpaka manja anu atatambasula, lowetsani panthawiyi.
• Mukangopuma pang'ono pamwamba, yambani kutsitsa ma dumbbells kumbuyo mpaka pamapewa, kenaka mutembenuzire manja anu kumalo oyambira.
• Bwerezani izi kuti mubwereze kubwereza komwe mukufuna ndikuwonetsetsa kuti muzitha kuyang'anira ndi kupanga muzochita zonse.

Izinto zokwenza Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza

• Kuyenda Koyendetsedwa: Pamene mukuchita masewera olimbitsa thupi, onetsetsani kuti mayendedwe anu akuchedwa ndi kulamulidwa. Pewani kulakwitsa kugwiritsa ntchito mphamvu kuti mukweze zolemera. Izi sizingochepetsa mphamvu ya masewera olimbitsa thupi komanso kumawonjezera chiopsezo cha kuvulala.
• Kupuma: Kupuma koyenera ndikofunikira pakuchita izi. Exhale pamene mukupiringa dumbbell ndi kukanikiza m'mwamba, ndi kupuma pamene mukutsitsa pansi. Kupuma kolakwika, monga kugwira mpweya wanu, kungayambitse chizungulire kapena kumutu

Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Dumbbell Standing Hammer Curl ndi Press. Komabe, ayenera kuyamba ndi zolemera zopepuka kuti azolowerane ndi mayendedwe komanso kupewa kuvulala komwe kungachitike. Ndikofunikiranso kwa oyamba kumene kuwonetsetsa kuti ali ndi mawonekedwe oyenera asanaonjeze kulemera kwake. Zingakhale zopindulitsa kukhala ndi mphunzitsi kapena katswiri wolimbitsa thupi awonetsere masewerawa poyamba.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza?

• Dumbbell Incline Hammer Curl ndi Press: Kusinthaku kumachitika pa benchi yotsamira, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera ulusi wosiyanasiyana wa minofu mu biceps ndi mapewa.
• Dumbbell Hammer Curl ndi Arnold Press: Pambuyo pa nyundo yopiringa, sinthani ku makina osindikizira a Arnold osati makina osindikizira amtundu wamba, omwe amaphatikizapo kutembenuza manja kuchokera kuyang'ana kwa inu kupita kutsogolo pamene mukukankhira ma dumbbells pamwamba.
• Dumbbell Hammer Curl ndi Push Press: Kusinthaku kumaphatikizapo kuyendetsa mwendo pang'ono kuti kuthandizire kukanikiza zolemetsa pamwamba, kukulolani kuti mugwiritse ntchito zolemera kwambiri ndikupangitsa thupi lakumunsi.
• Dumbbell Hammer Curl yokhala ndi Negative Press: Pambuyo popiringa nyundo, chitani gawo la atolankhani mwachangu ndikutsitsa zolemera pang'onopang'ono ndikuwongolera. Izi zimayang'ana kwambiri gawo la 'negative'

Izinto zokufunda ezishisa ezivumelekile Dumbbell Imayimilira Njira Yosinthira Hammer ndikusindikiza?

• Pamwamba pa Dumbbell Press: Zochitazi ndizowonjezera chifukwa zimayang'ana minofu ya mapewa yomwe imagwiranso ntchito panthawi yosindikizira ya Dumbbell Standing Alternate Hammer Curl ndi Press, kupititsa patsogolo mphamvu za thupi lonse.
• Tricep Dips: Pamene Dumbbell Standing Alternate Hammer Curl ndi Press imayang'ana ma biceps ndi mapewa, Tricep Dips imayang'ana gulu lotsutsana la minofu - triceps, kuthandiza kukhalabe ndi mphamvu zapamwamba za thupi ndi kukula kwa minofu.