Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira

• Inhloko yeziNdawo: Makunyu, Mikenga Mimo.
• Idivayisi: Mivaha tebitey boul miarivy.
• Imimiselo eqhapho: Brachioradialis
• Amashwa eqhapho: Biceps Brachii, Brachialis

Ukuxhumana kwe Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira

The Two Legs Hammer Curl with Towel ndi masewera olimbitsa thupi amphamvu omwe amayang'ana ma biceps, mikono yakutsogolo, ndi mphamvu zogwirira, zomwe zimapatsa thupi kulimbitsa thupi kwathunthu. Ndi yabwino kwa othamanga, okonda zolimbitsa thupi, kapena aliyense amene akufuna kupititsa patsogolo mphamvu zawo zakumtunda ndi kupirira. Mwa kuphatikiza masewerawa pazochitika zanu, mutha kukulitsa kamvekedwe ka minofu, kulimbitsa mphamvu zogwira ntchito zatsiku ndi tsiku, ndikuwonjezera zolimbitsa thupi zanu, ndikuchepetsa kungokhala chete.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira

• Ikani dumbbell kapena chinthu chilichonse cholemera pakati pa thaulo ndikuchigwira motetezeka.
• Kusunga zigongono zanu pafupi ndi thupi lanu, kwezani thaulo lolemera pang'onopang'ono pachifuwa chanu powerama zigongono zanu.
• Manja anu akafika pachifuwa, imirirani pang'ono, kenaka tsitsani thaulo pang'onopang'ono mpaka pomwe munayambira.
• Bwerezerani kubwereza uku kwa kuchuluka komwe mukufuna kubwereza, kuonetsetsa kuti mukuwongolera komanso mawonekedwe oyenera panthawi yonseyi.

Izinto zokwenza Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira

• Mayendedwe Oyendetsedwa: Mukapindika chopukutira m'mwamba molunjika pamapewa anu, onetsetsani kuti mukuchita mowongolera. Musagwiritse ntchito msana kapena mapewa anu kuti mukweze kulemera; ma biceps anu ayenera kugwira ntchito zonse. Kusuntha kwa Jerky kumatha kuvulaza ndikuchepetsa mphamvu yolimbitsa thupi.
• Kuyenda Kwathunthu: Kuti mupeze phindu lalikulu kuchokera ku Miyendo Yambiri Yopiringitsa Hammer yokhala ndi Towel, onetsetsani kuti mukuyenda mosiyanasiyana. Tsitsani thaulo mpaka pansi musanalipiringizenso. Kusagwiritsa ntchito kusuntha konse kumatha kuchepetsa kukula ndi mphamvu ya ma biceps anu.
• Njira Yopumira

Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Legs Hammer Curl ndi Towel. Komabe, ayenera kuyamba ndi kulemera kopepuka kapena ngakhale chopukutira mpaka atamasuka ndi kuyenda. Ndikofunikiranso kuonetsetsa mawonekedwe oyenera kuti musavulale. Ngati n'kotheka, kukhala ndi mphunzitsi kapena munthu wodziwa zambiri awonetsetse zolimbitsa thupi poyamba kungakhale kopindulitsa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira?

• Seated Hammer Curl ndi Towel: Mukusintha uku, mumachita masewera olimbitsa thupi mutakhala pa benchi kapena mpando, zomwe zingathandize kupatula ma biceps ndi mikono yakutsogolo ndikuchepetsa kukhudzidwa kwa minofu ina.
• Incline Hammer Curl ndi Chopukutira: Kusinthaku kumachitika mutagona pa benchi yokhotakhota, yomwe imasintha mawonekedwe a masewerawo ndikuwongolera mbali zosiyanasiyana za biceps ndi manja.
• Hammer Curl yokhala ndi Resistance Band ndi Towel: Kusiyanaku kumaphatikizapo kugwiritsa ntchito gulu lotsutsa m'malo mwa dumbbell, lomwe limapereka mtundu wina wotsutsa ndipo lingathandize kupititsa patsogolo kupirira kwa minofu.
• Kusinthana kwa Hammer Curl ndi Towel: M'kusintha uku, m'malo mopindika mikono yonse nthawi imodzi, mumasinthana pakati pa mikono. Izi zingathandize kuyang'ana pa mawonekedwe ndi kudulidwa

Izinto zokufunda ezishisa ezivumelekile Miyendo Iwiri Yopiringidwa Ndi Hammer Ndi Chopukutira?

• Ma Tricep Dips: Ma Tricep Dips amathandizira Kupiringa Miyendo Yawiri ndi Chopukutira pogwiritsira ntchito gulu lotsutsana la minofu - triceps. Izi zimathandiza kupanga masewera olimbitsa thupi oyenerera a mikono, chifukwa ndikofunika kuchita masewera olimbitsa thupi otsutsana kuti apewe kusamvana komwe kungayambitse kuvulala.
• Kukoka: Zokoka ndizothandiza kwambiri kwa Miyendo Yawiri ya Hammer Curl ndi Towel chifukwa amagwiritsanso ntchito kukana thupi ndikuchita biceps, pamodzi ndi minofu ina yapamwamba. Izi zitha kuthandizira kukulitsa mphamvu zakumtunda kwa thupi lonse komanso kupirira, kupititsa patsogolo mapindu a Miyendo Yawiri ya Hammer Curl yokhala ndi Towel exercise.