Dumbbell Alternate Marto Waajulikɛla Curl

• Bahagian Badan: Bisep, Lengan Atas
• Peralatan: Alat latihan.

Pengenalan kepada Dumbbell Alternate Marto Waajulikɛla Curl

Dumbbell Alternate Hammer Preacher Curl ye fanga sabatili degeliw ye min bɛ biceps ni bolokɔniw laɲini, ka farikolo yɔrɔw danfara ni u bonya sabati. Nin farikoloɲɛnajɛ in ka ɲi mɔgɔ kelen-kelen bɛɛ ma minnu bɛ farikoloɲɛnajɛ cɛmancɛ la, minnu b’a fɛ k’u farikolo sanfɛla fanga n’u farikolo ɲɛfɔli ɲɛ. Ni aw ye nin farikoloɲɛnajɛ in don aw ka delinako la, o bɛ se ka dɛmɛ don ka dɔ fara bolokɔni fanga kan, ka farikolo yɔrɔw balansi ɲɛ, ani ka ɲɛda kɛ i n’a fɔ ton, ka kɛ fɛn ye min bɛ se ka sɛgɛsɛgɛ.

Melakukan: Panduan Langkah demi Langkah Dumbbell Alternate Marto Waajulikɛla Curl

• Aw bɛ mansin minɛ aw bolo kelen na ni minɛcogo ye min tɛ fɛn wɛrɛ ye (bololanɛgɛ min ɲɛsinnen bɛ aw farikolo ma), aw bɛ aw jija aw bolokɔni sanfɛla ni aw kɔkili bɛ bila waajulikɛla ka sigilan kan.
• Aw bɛ mansin kuru dɔɔni dɔɔni ka taa sanfɛ, ka aw bolokɔni to aw fari la, fo aw ka bicep ka sɔgɔsɔgɔ pewu ani ka dumbbell kɛ kamankun na. Aw bɛ aw kɔkili to a jɔlen na ani aw kana aw kamankun kɛ ka mansin kɔrɔta.
• Aw bɛ a yɔrɔ minɛlen minɛ waati kunkurunnin kɔnɔ ni aw bɛ aw ka biceps (biceps) digidigi, o kɔ aw bɛ a daminɛ dɔɔni dɔɔni ka dumbbell lasegin a daminɛyɔrɔ la ni aw bɛ ninakili.
• Aw bɛ segin o lamaga kan ni bolokɔni tɔ kelen ye. O bɛ seginkanni kelen dafa. Aw bɛ taa a fɛ ka bolokɔniw ɲɔgɔn falen-falen walasa ka segin-ka-bɔnye hakɛ ɲininen sɔrɔ.

Tips untuk Melakukan Dumbbell Alternate Marto Waajulikɛla Curl

• Lamaga-lamagali min bɛ kɔrɔsi: Aw bɛ aw yɛrɛ tanga lamaga teliyalenw ma minnu bɛ wuli. O nɔ na, ​​aw bɛ baara kɛ ni fɛn dɔ ye min bɛ kɛ dɔɔni dɔɔni ani ka a kunbɛn walasa ka mansin kɔrɔta ani ka a jigin. O bɛ dɛmɛ ka biceps (biceps) minɛ ka ɲɛ ani ka dɔ bɔ joginni farati la.
• Kisɛya bɛnnen: I ka girinya dɔ sugandi min ka gɛlɛn nka a bɛ se ka kunbɛn. Ni girinya ka bon kojugu, aw bɛ farati la ka aw farikolo degun walima ka aw farikolo cogoya bɔ. O kɔfɛ, ni girinya ka nɔgɔn kojugu, aw tɛna aw ka biceps baara ka ɲɛ.
• Aw bɛ aw kɔ to ka tilennen to: Misali dɔ min bɛ kɛ tuma caman na, o ye ka aw kɔ biri walima ka aw kɔ kɔrɔta farikoloɲɛnajɛ kɛtuma na. O tɛ dɔ bɔ farikoloɲɛnajɛ nafa dɔrɔn na, nka a bɛ dɔ fara kɔ joginni farati kan fana. Aw bɛ aw jija ka aw kɔ tilennen to ka bɛn aw kɔ ma.
• Lamaga-lamagali dafalen

Dumbbell Alternate Marto Waajulikɛla Curl Soalan Lazim

Adakah pemula boleh lakukan Dumbbell Alternate Marto Waajulikɛla Curl?

Ɔwɔ, daminɛbagaw bɛ se ka Dumbbell Alternate Hammer Preacher Curl degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔmanw ye walasa ka a cogoya ɲuman sɔrɔ ani ka joginni bali. Ni fanga ni fɛɛrɛ bɛ ka bonya, a girinya bɛ se ka bonya dɔɔni dɔɔni. A ka ɲi tuma bɛɛ ka i yɛrɛ degebaga walima farikoloɲɛnajɛla ŋana dɔ bila k’a kɔlɔsi a daminɛ na walasa ka a dɔn ko farikoloɲɛnajɛ bɛ kɛ ka ɲɛ.

Apakah variasi umum bagi Dumbbell Alternate Marto Waajulikɛla Curl?

• Incline Dumbbell Hammer Curl : Nin fɛn caman ɲɔgɔnna in na, aw bɛ farikoloɲɛnajɛ kɛ incline bench kan, o min bɛ lamaga kɛcogo Changer ani ka biceps muscle yɔrɔ wɛrɛw laɲini.
• Cross Body Hammer Curl : O fɛn caman ɲɔgɔnna ye ka dumbbell kɔrɔta i fari fan bɛɛ fɛ ka taa a fan dɔ fɛ, o bɛ se ka dɛmɛ ka biceps ni brachialis muscle fila bɛɛ minɛ.
• Hammer Curl with Resistance Bands: Sani ka baara kɛ ni dumbbells ye, o fɛn caman ɲɔgɔnna bɛ baara kɛ ni resistance bands ye walasa ka tension di, o bɛ se ka gɛlɛya suguya wɛrɛ di ani ka dɛmɛ don ka farikolo muɲuli ɲɛ.
• Single-Arm Preacher Hammer Curl: O fɛn caman ɲɔgɔnna yeli ye ka farikoloɲɛnajɛ kɛ bolo kelen kelen na waajulikɛla ka sigilan kan, o bɛ se ka dɛmɛ don walasa bolo fila bɛɛ ka baara kɛ ɲɔgɔn fɛ ani ka u bali

Apakah latihan yang baik sebagai pelengkap untuk Dumbbell Alternate Marto Waajulikɛla Curl?

• Tricep Dips : Tricep Dips bɛ Dumbbell Alternate Hammer Preacher Curl dafa ni farikolo kulu kɛlɛlen baara ye, n’o ye triceps ye, o min bɛ dɛmɛ ka bolokɔni fanga ni farikolo yiriwali balannen mara.
• Hammer Curls: Hammer Curls ye degeliw ye minnu ni Dumbbell Alternate Hammer Preacher Curl bɛ tali kɛ ɲɔgɔn na, nka u bɛ kɛ ka jɔ. O fɛn caman ɲɔgɔnna yeli bɛ farikolo kɔnɔna ni dugumalan sen don a la walasa ka sabati, o b’a kɛ farikoloɲɛnajɛ ye min bɛ se ka kɛ fɛn bɛɛ ye.