Barbell Akpɔkplɔ ƒe Ʋuʋudedi

• Kehaos: Asiakontekst on treening keha osad., Ülemised õlad
• Varustus: Barbell - ammifoɔlorm.

Sissejuhatus Barbell Akpɔkplɔ ƒe Ʋuʋudedi

Barbell Spider Curl nye kamedede sẽŋu aɖe si tɔa ŋku biceps koŋ, si kpena ɖe ame ŋu wòtu lãmekawo ƒe lolome kple ŋusẽ siaa ɖo. Kamedede sia sɔ nyuie na kamedefefewɔlawo, ŋutilãtutulawo, alo amesiame si le didim be yeana yeƒe tame ƒe kamedede nanyo ɖe edzi, eye wònaa lãmekawo ƒe dɔwɔwɔ ƒe dzogoe tɔxɛ aɖe ne wotsɔe sɔ kple ɖaƒoƒo si wozãna tsã. Barbell Spider Curls dede wò kamedede ƒe ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna abɔta ƒe atsyɔ̃ nanyo ɖe edzi, ana ŋusẽ si le etame bliboa nanyo ɖe edzi, eye wòakpe ɖe ŋuwò nàwɔ dɔ nyuie wu le kamedefefe kple kamedede siwo hiã be nànɔ kamedede sesẽ me.

Ülatuse sooritamine: Sisuline õpetus Barbell Akpɔkplɔ ƒe Ʋuʋudedi

• Lé barbell la kple asiléƒe, asiwo dome didi abe abɔta ene, eye nàlée ɖe abɔta.
• Tsɔ ʋuƒoa ƒo xlã wò blewuu ɖo ta wò abɔta, nàna wò abɔta nanɔ teƒe ɖeka eye wò abɔta koe nàzã atsɔ akɔ kpekpemea ɖe dzi.
• Tsɔe tɔ ɖe curl la tame, nàmimi wò biceps hena ɣeyiɣi kpui aɖe hafi nàɖiɖi barbell la blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia na gbugbɔgagblɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé dziɖuɖu kple nɔnɔme me ɖe asi le rep ɖesiaɖe katã me.

Nõuanded sooritamiseks Barbell Akpɔkplɔ ƒe Ʋuʋudedi

• **Ʋuʋu Siwo Dzi Woɖu**: Aɖaŋuɖoɖo vevi bubue nye be nàkpɔ egbɔ be yekpɔ yeƒe ʋuʋu dzi. Esia fia be woaɖiɖi barbell la ɖe anyi blewu eye woaɖu edzi le curl la megbe. Ƒo asa na nana be wò kpekpeme naɖiɖi kaba, elabena esia ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• **Kpekpeme Nyui**: Tia kpekpeme si sesẽ gake wòana nàte ŋu awu kamededea nu kple nɔnɔme nyuitɔ. Barbell si kpekpe akpa zazã ate ŋu ana wòanɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si le bɔbɔe eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• **Ƒo asa na Abɔta ƒe Dzobibi**: Vodada si bɔ si wòle be nàƒo asa na enye wò abɔta ƒe dzobibi. Esia ate ŋu ahe teteɖeanyi si mehiã o vɛ

Barbell Akpɔkplɔ ƒe Ʋuʋudedi KKK

Kas algajad saavad teha Barbell Akpɔkplɔ ƒe Ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Spider Curl kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Ne ŋusẽ le ŋuwò hele kamededea nyam nyuie la, àte ŋu adzi wò kpekpeme ɖe edzi vivivi. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nakpɔ wò agbalẽvia dzi, vevietɔ le gɔmedzedzea me.

Millised on tavalised variatsioonid Barbell Akpɔkplɔ ƒe Ʋuʋudedi?

• Incline Bench Spider Curl: Le tɔtrɔ sia me la, èzãa incline bench ɖe mawunyagblɔla ƒe zikpui teƒe, si trɔa kamededea ƒe dzogoe eye wòɖoa ŋku bicep ƒe akpa vovovowo.
• EZ Bar Spider Curl: Tɔtrɔ sia zãa EZ curl bar ɖe barbell dzɔdzɔe teƒe, si ate ŋu anɔ bɔbɔe na asibidɛwo kple abɔta eye wòana woate ŋu alé nu bubui.
• Cable Spider Curl: Tɔtrɔ sia zãa kaƒomɔ̃ ɖe barbell teƒe, si naa teteɖeanyi ɖaa le ʋuʋua katã me eye ate ŋu akpe ɖe lãmekawo ƒe gɔmesese ŋu nyuie wu.
• Hammer Grip Spider Curl: Le tɔtrɔ sia me la, èléa barbell la kple hammer grip (asibidɛwo dze ŋgɔ wo nɔewo), si tɔa ŋku brachialis lãmeka kple brachioradialis, si nye abɔta ƒe lãmeka aɖe.

Millised on head täiendavad harjutused Barbell Akpɔkplɔ ƒe Ʋuʋudedi?

• Concentration Curls: Concentration curls ɖea biceps ɖe vovo le mɔ si sɔ kple spider curls nu gake le dzogoe bubu dzi, si naa mɔnu si le goglo nyuie le bicep ƒe tsitsi ŋu.
• Tricep Dips: Togbɔ be Barbell Spider Curl ƒe susu nɔa biceps ŋu hã la, Tricep Dips tɔa ŋku triceps si le abɔa ƒe akpa si tsi tre ɖe eŋu, si wɔnɛ be lãmekawo tsina nyuie eye wòxea mɔ na lãmekawo ƒe ƒuƒoƒo ɖeka ƒe tsitsi fũ akpa.