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Wrist Curl

Umakhi woMsebenzi

Inhloko yeziNdawoMikombe.

IdivayisiMbendelo

Imimiselo eqhaphoWrist Flexors

Amashwa eqhapho

Asa zokubonisa:

Cable Wrist Curl demonstration

Cable Wrist Curl

Chingwe Choyimirira Kumbuyo kwa Wrist Curl demonstration

Chingwe Choyimirira Kumbuyo kwa Wrist Curl

Cable One Arm Wrist Curl demonstration

Cable One Arm Wrist Curl

Reverse Wrist Curl demonstration

Reverse Wrist Curl

Cable Reverse Wrist Curl demonstration

Cable Reverse Wrist Curl

Pa Bench Revers Wrist Curl demonstration

Pa Bench Revers Wrist Curl

Ma Palms Atakhala Pamwamba pa Wrist Curl demonstration

Ma Palms Atakhala Pamwamba pa Wrist Curl

Pa Bench One Arm Reverse Wrist Curl demonstration

Pa Bench One Arm Reverse Wrist Curl

Mkono umodzi Wopiringitsa Wrist demonstration

Mkono umodzi Wopiringitsa Wrist

Dumbbell Dzanja Limodzi Lopiringizika demonstration

Dumbbell Dzanja Limodzi Lopiringizika

Thola ithwalelo lendlela entsha esebenzayo!

Ukuxhumana kwe Wrist Curl

Kuchita masewera olimbitsa thupi a Wrist Curl ndi ntchito yomanga mphamvu yomwe imayang'ana minofu yam'manja, yomwe imatha kulimbitsa mphamvu yogwira komanso kuyenda kwa dzanja. Masewerawa ndi abwino kwa othamanga, ochita masewera olimbitsa thupi, kapena anthu omwe amachita zinthu zomwe zimafuna kugwira ntchito mwamphamvu kwa manja ndi dzanja, monga kukwera miyala kapena kunyamula zolemera. Kuphatikizira ma curls am'manja muzochita zanu zolimbitsa thupi kumatha kupititsa patsogolo magwiridwe antchito atsiku ndi tsiku ndi masewera, kupewa kuvulala kwapamanja ndi pamkono, ndikuthandizira kulimbitsa thupi lonse.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Wrist Curl

Ikani mkono wanu pa ntchafu yanu, kapena m'mphepete mwa benchi, ndi dzanja lanu likulendewera m'mphepete.
Pang'onopang'ono tsitsani dumbbell momwe mungathere, ndikulola dzanja lanu kuti likule.
Kenaka, piringizani kulemera kwake kumtunda kwa denga momwe mungathere, ndikusintha dzanja lanu.
Pang'onopang'ono tsitsani dumbbell kubwerera kumalo oyambira ndikubwerezanso kuchuluka komwe mukufuna kubwereza.

Izinto zokwenza Wrist Curl

Mayendedwe Olamuliridwa: Pewani mayendedwe ofulumira, ogwedezeka. M'malo mwake, chitani masewerawa pang'onopang'ono komanso mowongolera. Izi zidzakuthandizani kugwirizanitsa minofu yoyenera ndikupewa kuvulala.
Kulemera Koyenera: Osagwiritsa ntchito cholemetsa cholemera kwambiri. Izi zitha kubweretsa mawonekedwe osayenera komanso kupsinjika kwa dzanja. Yambani ndi kulemera kopepuka ndikuwonjezera pang'onopang'ono pamene mphamvu zanu zikukula.
Kuyenda Kwathunthu: Onetsetsani kuti mukugwiritsa ntchito zoyenda zonse. Tsitsani kulemera kwake momwe mungathere, kenaka mupirire mokweza momwe mungathere. Izi zimatsimikizira kuti mbali zonse za minofu yam'manja zikugwira ntchito.
Osachita Mochulukitsitsa: Ndikofunikira kuti musagwiritse ntchito manja anu mopambanitsa. Mukayamba kumva ululu, siyani

Wrist Curl Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Wrist Curl?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Wrist Curl. Ndi ntchito yosavuta komanso yothandiza yolimbitsa manja ndi minofu yam'manja. Komabe, ndikofunikira kuti muyambe ndi kulemera kopepuka kuti mupewe zovuta zilizonse kapena kuvulala, ndikuwonjezera pang'onopang'ono mphamvu ikakula. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, zingakhale zopindulitsa kuphunzira mawonekedwe olondola kuchokera kwa katswiri wolimbitsa thupi.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Wrist Curl?

Wrist Curl Yoyimirira: Mumtunduwu, mumayimirira ndikutsamira kutsogolo, ndikupumitsa manja anu pa benchi kapena mawondo anu, ndiyeno mupirire.
Kumbuyo-Kum'mbuyo Wrist Curl: Pakusiyana uku, mumagwira kulemera kumbuyo kwanu ndi manja anu kuyang'ana kumbuyo, ndiyeno mupirire manja anu mmwamba.
Hammer Curl: Izi zimaphatikizapo kugwira dumbbell m'dzanja lililonse kumbali yanu ndi manja anu moyang'anizana ndi torso yanu ndi kupindika zolemera kwinaku mukuyang'anana.
Barbell Wrist Curl: Kusintha kumeneku kumaphatikizapo kugwiritsa ntchito barbell m'malo mwa dumbbells, zomwe zingathandize kuwonjezera mphamvu ya masewerawo.

Izinto zokufunda ezishisa ezivumelekile Wrist Curl?

Hammer Curls: Zochita izi sizimangogwira ma biceps anu, komanso zimagwira minofu yanu yapamphumi yofanana ndi yomwe imayang'aniridwa mu curl. Zimathandizira kulimbitsa mphamvu yogwira, yomwe imathandizira ma curls a dzanja popititsa patsogolo magwiridwe antchito am'manja.
Farmer's Walk: Zochita izi zimakulitsa mphamvu zanu zogwira komanso kupirira kwapamphumi. Imathandizana ndi kupindika kwa dzanja potsutsa minofu mwanjira ina, chifukwa imafunika kugwira mokhazikika m'malo mobwerezabwereza.

Amaxabiso angamahlekwane kanye Wrist Curl

Kulimbitsa thupi kwa Cable Wrist Curl
Zochita zolimbitsa msana
Zochita zachingwe zopangira mikono yakutsogolo
Wrist Curl ndi Chingwe
Zolimbitsa thupi zama chingwe kuti dzanja likhale lolimba
Kuchita masewera olimbitsa thupi a Wrist Curl
Zochita zolimbitsa thupi kuti mkono ukhale wolimba
Makina opindika pamkono wamakina
Kulimbitsa manja ndi makina a chingwe
Tsatanetsatane wa Wrist Curl Exercise Guide.