Dumbbell Sigilen bɛ Revers grip Concentration Curl

• Bahagian Badan: Lengan bawah
• Peralatan: Alat latihan.
• Otot Utama: Brachioradialis
• Otot Sekunder: Biceps Brachii, Brachialis

Pengenalan kepada Dumbbell Sigilen bɛ Revers grip Concentration Curl

Dumbbell Seated Reverse Grip Concentration Curl ye fanga degeli ye min ɲɛsinnen don a ma, min dabɔra ka biceps ni bolokɔniw farikolo yɔrɔw fara ɲɔgɔn kan ani k’u jɔ. 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 bonya. Ni aw ye nin degeliw in don aw ka delinako la, aw bɛ se ka aw minɛcogo fanga bonya, ka farikolo yɔrɔw balansi ka ɲɛ, ani ka ɲɛda cogoya ton ni jɛgɛnlen sɔrɔ aw bolow la.

Melakukan: Panduan Langkah demi Langkah Dumbbell Sigilen bɛ Revers grip Concentration Curl

• Aw bɛ aw bolokɔni jɔ min bɛ mansin minɛ cogo la min b’a to aw sanfɛla kɔ bɛ lafiɲɛ aw kɔnɔna na, ka aw bolokɔni ɲɛsin san fɛ.
• Aw bɛ dɔlɔminnan kuru dɔɔni dɔɔni ka taa san fɛ ka taa aw disi fan fɛ ka aw bolokɔni kɔ jɔlen to aw cɛmancɛ la.
• Ni dumbbell sera disi la, aw bɛ a jɔyɔrɔ minɛ dɔɔni walasa ka bicep (bicep) sɔgɔsɔgɔ ka caya.
• Aw bɛ dumɛri jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la, aw bɛ aw jija ka a lamagacogo kɔlɔsi ani ko aw kana a to a girinya ka jigin. Aw bɛ segin o lamagacogo kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min sɔrɔ sani aw ka wuli ka taa bolokɔni tɔ kelen na.

Tips untuk Melakukan Dumbbell Sigilen bɛ Revers grip Concentration Curl

• Lamagacogo min bɛ kɔlɔsi: Aw kana baara kɛ ni aw kamankun walima aw kɔ ye walasa ka girinya kɔrɔta. O nɔ na, ​​aw bɛ aw sinsin aw ka bicep kɛli kan walasa ka dumbbell kuru ka taa sanfɛ ka taa aw disi fan fɛ. Lamaga-lamagali ka kan ka kɔlɔsi ani ka kɛ dɔɔni dɔɔni, ni a bɛ mansin kɔrɔta ani ka a jigin. O b’a to aw ka bicep bɛ baara kɛ ka ɲɛ farikoloɲɛnajɛ bɛɛ kɔnɔ.
• Aw ye aw yɛrɛ tanga wulicogo ma: Misali min ka teli ka kɛ, o ye ka mansin wuli, ka baara kɛ ni fanga ye walasa k’a kɔrɔta. O tɛ dɔ bɔ farikoloɲɛnajɛ nafa dɔrɔn na, nka a bɛ se ka kɛ sababu ye fana ka jogin. Walasa ka aw tanga o ma, aw bɛ aw jija aw bolokɔni janyalen don ka ban rep kelen-kelen bɛɛ daminɛ na ani ko aw tɛ girinya kɔrɔta joona kojugu.
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Dumbbell Sigilen bɛ Revers grip Concentration Curl Soalan Lazim

Adakah pemula boleh lakukan Dumbbell Sigilen bɛ Revers grip Concentration Curl?

Ɔwɔ, daminɛbagaw bɛ se ka Dumbbell Seated Reverse Grip Concentration Curl degeliw kɛ. Nka, a nafa ka bon ka a daminɛ ni girinya ye min bɛ mɔgɔ lafiya ani min bɛ se ka kunbɛn walasa ka a cogoya bɛnnen sɔrɔ ani ka a yɛrɛ tanga jogin ma. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, a ka ɲi farikoloɲɛnajɛla dɔ walima farikoloɲɛnajɛla ŋana dɔ ka farikoloɲɛnajɛ jira fɔlɔ walasa k’a dɔn ko i b’a kɛ ka ɲɛ. Nin wale in bɛ biceps (biceps) Laɲini wa a bɛ a ɲini ka sinsin lamaga-lamagali kan, o de y'a To "concentration" daɲɛ bɛ Fɔ a tɔgɔ la. Aw bɛ dɔ fara a girinya kan dɔɔni dɔɔni ni fanga bɛ ka bonya.

Apakah variasi umum bagi Dumbbell Sigilen bɛ Revers grip Concentration Curl?

• Hammer Curl (Hammer Curl): O fɛn caman ɲɔgɔnna bɛ minɛcogo Changer ka bɔ grip kɔsegin na ka taa grip neutre la (bolokɔniw ɲɛsinnen bɛ ɲɔgɔn ma), o min bɛ brachialis muscle ni brachioradialis laɲini, n’o ye bolokɔni ɲɛfɛla farikolo ye.
• Incline Seated Reverse Grip Curl: Nin fɛn caman ɲɔgɔnna in na, i bɛ sigi banbali kan min bɛ se ka ladilan, min bilalen bɛ ka jigin dɔɔni. O jɔyɔrɔ bɛ farikoloɲɛnajɛ kɛrɛ Changer, ka sinsin kosɛbɛ bicep farikolo duguma yɔrɔ kan.
• Preacher Reverse Grip Curl: O fɛn caman ɲɔgɔnna kama, i bɛ baara kɛ ni waajulikɛla ka sigilan ye. Waajulikɛla ka sigilan kɛrɛ bɛ dɛmɛ ka biceps (biceps) bɔ ɲɔgɔn na, a kɛtɔ k’i bali ka baara kɛ ni i kamankunw walima i kɔ ye kurukuruni waati.
• Cable Machine Reverse Grip Curl: Nin fɛn caman ɲɔgɔnna in bɛ baara kɛ ni kabɛl masin ye, ka tension di tuma bɛɛ biceps kan a yɔrɔ bɛɛ la

Apakah latihan yang baik sebagai pelengkap untuk Dumbbell Sigilen bɛ Revers grip Concentration Curl?

• Tricep Dips : Nin ye farikoloɲɛnajɛ ɲumanba ye walasa ka aw bolokɔniw yiriwali balan. Hali ni concentration curl bɛ sinsin biceps kan, tricep dips bɛ triceps laɲini, olu ye farikolo kuluba ye, wa u bɛ se ka dɛmɛ don ka farikolo balanbaliya bali.
• Zottman Curls : Nin dege in bɛ kurukuru basigilen ni kurukuru kɔfɛla fara ɲɔgɔn kan, o min tɛ biceps dɔrɔn de laɲini nka a bɛ brachioradialis fana laɲini, o ye bolokɔni ɲɛfɛla farikolo ye. O bɛ reverse grip concentration curl dafa ni bolokɔni ni bicep farikoloɲɛnajɛ dafalen ye.