Sigilen Kɛrɛfɛ-minɛ Concentration Curl

• Bahagian Badan: Bisep, Lengan Atas
• Peralatan: Barbel
• Otot Utama: Brachialis
• Otot Sekunder: Biceps Brachii, Brachioradialis

Pengenalan kepada Sigilen Kɛrɛfɛ-minɛ Concentration Curl

Seated Close-grip Concentration Curl ye fanga sabatili degeliw ye min ɲɛsinnen bɛ biceps (biceps) danfara ma walasa ka farikolo ɲɛfɔli ni bonya caya. Nin farikoloɲɛnajɛ in ka ɲi mɔgɔ kelen-kelen bɛɛ ma farikoloɲɛnajɛ hakɛ bɛɛ la, kɛrɛnkɛrɛnnenya la minnu b’a fɛ k’u farikolo sanfɛla fanga bonya ani ka farikolo fanga bonya. Ni aw ye Seated Close-grip Concentration Curls don farikoloɲɛnajɛ kɛcogo la, o bɛ se ka kɛ sababu ye ka bolokɔniw cɛɲi ni baarakɛcogo fanga ɲɛ, o bɛ don o don baara minnu bɛ kɛ ni kɔrɔta walima samali ye, olu nɔgɔya.

Melakukan: Panduan Langkah demi Langkah Sigilen Kɛrɛfɛ-minɛ Concentration Curl

• Aw bɛ mansin minɛ aw bolo kelen na ka aw biri ɲɛfɛ dɔɔni, ka aw bolokɔni sanfɛla kɔ bila aw fan kelen cɛmancɛ la.
• Aw bɛ aw kɔ tilennen to ani ka aw kɔkili siri a kɔnɔ, ka dumbbell kuru dɔɔni dɔɔni ka taa sanfɛ ka taa aw kamankun fan fɛ, ka aw bolokɔni dɔrɔn lamaga.
• Aw bɛ o jɔyɔrɔ minɛ sekɔndi kelen kɔnɔ sanfɛ, ka aw ka bicep farikolo digidigi, o kɔ aw bɛ dumbbell jigin dɔɔni dɔɔni ka segin a daminɛyɔrɔ la.
• Aw bɛ segin o degeliw kan aw b’a fɛ ka segin-ka-bɔnye hakɛ min kɛ, o kɔ aw bɛ aw bolow ɲɔgɔn falen-falen.

Tips untuk Melakukan Sigilen Kɛrɛfɛ-minɛ Concentration Curl

• Minɛcogo ɲuman: Aw bɛ mansin minɛ aw kininbolo la, ka aw bolokɔni ɲɛsin san fɛ. Aw ka minɛni ka kan ka sabati nka a man kan ka siri kojugu. Aw kana dumbbell minɛ ka ɲɛ kojugu barisa o bɛ se ka kɛ sababu ye ka aw yɛrɛ minɛ tuguni ani ka joginni kɛ.
• Kɔnɔbara jɔcogo : Aw bɛ aw kininbolo kɔkili lafiɲɛ aw kinibolo kɔnɔna na, gɛnɛgɛnɛ sanfɛ dɔrɔn. O bɛ dɛmɛ wajibiyalen di ani ka bicep farikolo yɔrɔ dɔw bɔ ɲɔgɔn na. Aw kana a to aw kɔkili ka sɛgɛn walima ka yaala-yaala farikoloɲɛnajɛ kɛtuma na barisa o bɛ se ka dɔ bɔ a nafa la ani ka na ni degun walima jogin ye.
• Lamagacogo min bɛ kɔrɔsi: Aw bɛ mansin kɔrɔta ka taa aw kamankun fan fɛ dɔɔni dɔɔni ani ka a kɔlɔsi, o kɔ aw bɛ a jigin ka segin duguma. Aw bɛ aw yɛrɛ tanga jiginni ma walima teliya la barisa o bɛ se ka kɛ sababu ye ka farikolo degun ani ka se sɔrɔ

Sigilen Kɛrɛfɛ-minɛ Concentration Curl Soalan Lazim

Adakah pemula boleh lakukan Sigilen Kɛrɛfɛ-minɛ Concentration Curl?

Ɔwɔ, daminɛbagaw bɛ se ka Seated Close-grip Concentration Curl degeliw kɛ tiɲɛ na. Nka, a nafa ka bon ka a daminɛ ni girinya nɔgɔman ye walasa ka a cogoya ɲuman sɔrɔ ani ka joginni bali. I n’a fɔ a bɛ kɛ cogo min na farikoloɲɛnajɛ kura bɛɛ la, nafa bɛ se ka kɛ a la ka mɔgɔ yɛrɛ degebaga walima farikoloɲɛnajɛla ŋana dɔ bila ka fɛɛrɛ bɛnnen jira fɔlɔ. Aw ye aw hakili to a la tuma bɛɛ ka aw fari sumaya sani aw ka farikoloɲɛnajɛ kɛcogo bɛɛ daminɛ.

Apakah variasi umum bagi Sigilen Kɛrɛfɛ-minɛ Concentration Curl?

• Incline Bench Close-grip Concentration Curl ye fɛn wɛrɛ ye min bɛ ɲɔgɔn falen i bɛ sigi yɔrɔ min na i bɛ sigi incline bench kan, o bɛ se ka dɔ fara i lamagacogo kan ani ka i ka biceps yɔrɔw laɲini.
• Preacher Close-grip Concentration Curl bɛ baara kɛ ni waajulikɛla ka sigilan ye, o bɛ se ka dɛmɛ wɛrɛ di ani ka biceps bɔ ɲɔgɔn na ka ɲɛ.
• Hammer Close-grip Concentration Curl ye fɛn caman ɲɔgɔnna ye min bɛ kɛ ni dumbbell minɛni ye a jɔlen na (i n’a fɔ marto), o bɛ se ka brachialis muscle ni brachioradialis (bolokɔni ɲɛfɛla farikolo dɔ) laɲini.
• Supine Close-grip Concentration Curl ye fɛn wɛrɛ ye min bɛ ɲɔgɔn falen, i bɛ da i kɔ kan sigilan fla kan, o bɛ se ka farikoloɲɛnajɛ kɛrɛ caman Changer ani ka i biceps laɲini ka bɔ yɔrɔ wɛrɛ la.

Apakah latihan yang baik sebagai pelengkap untuk Sigilen Kɛrɛfɛ-minɛ Concentration Curl?

• Marto kurulenw : Marto kurulenw fana bɛ biceps ni brachialis laɲini, o ye bolokɔni sanfɛla farikolo ye, o bɛ Seated Close-grip Concentration Curl dafa ni o farikolo ninnu baara ye minɛcogo wɛrɛ la, o bɛ se ka kɛ sababu ye ka farikolo yiriwa ka ɲɛ.
• Tricep Dips : Hali ni nin degeli in bɛ ɲɛsin fɔlɔ triceps ma, a bɛ Seated Close-grip Concentration Curl dafa barisa a bɛ bolokɔniw yiriwali ni fanga balannen sabati, o nafa ka bon barisa tricep barikama bɛ se ka dɛmɛ ka bicep degeliw ɲɛ ka taa a fɛ ni sabatili ni dɛmɛ ye.