Barbell Curl ƒe agbalẽ
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Sissejuhatus Barbell Curl ƒe agbalẽ
Barbell Curl nye ŋusẽdodo ƒe kamedede nyui aɖe si me wotsia dzi ɖe biceps koŋ ŋu eye wònaa viɖe evelia na abɔta kple abɔta. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, amesiwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Kamedede sia ɖea vi ŋutɔ na amesiwo di be abɔ ƒe ŋusẽ kple atsyɔ̃ɖoɖo nanyo ɖe edzi, elabena edoa lãmekawo ƒe tsitsi, dzidodo, kple abɔta ƒe dɔwɔwɔ bliboa ɖe ŋgɔ.
Ülatuse sooritamine: Sisuline õpetus Barbell Curl ƒe agbalẽ
- Gbugbɔ gbɔgbɔ sesĩe, do ŋusẽ wò akɔta, eye nàƒo barbell la blewuu yi dzi esime wò abɔtawo nanɔ teƒe ɖeka. Ele be ʋuʋua nadzɔ le abɔta ƒe ƒunukpeƒea ko.
- Yi edzi nàkɔ barbell la ɖe dzi vaseɖe esime wò biceps la naƒo keŋkeŋ eye bar la naɖo abɔta. Lé nɔnɔme si me nèbla nu ɖo la me ɖe asi vie eye nàmimi wò biceps.
- Gbugbɔ ya eye nàdze egɔme vivivi be yeagbugbɔ ʋuƒoa aɖo afisi wònɔ tsã esime nèle gbɔgbɔm.Kpɔ egbɔ be yele ʋuʋua dzi ɖum eye mègana ʋuƒoa nagaɖiɖi ɖe anyi ko o.
- Gbugbɔ wɔ dɔa hena alesi wokafui be nàgbugbɔe awɔ.
Nõuanded sooritamiseks Barbell Curl ƒe agbalẽ
- **Ƒo asa na Momentum Zazã**: Ƒo asa na barbell la ʋuʋu alo wò akɔta zazã atsɔ akɔe ɖe dzi. Menye ɖeko esia nye afɔku ko o, ke eɖea susu ɖa le wò biceps, siwo nye lãmeka vevitɔ siwo ŋu nèle agbagba dzem be yeawɔ dɔ le hã ŋu. Ele be woakpɔ ʋuʋua dzi eye wòanɔ te, eye akɔta (concentric) ƒe akpa kple ɖiɖi (eccentric) ƒe akpaa naxɔ abe ɣeyiɣi ma ke ene.
- **Full Range of Motion**: Be nàkpɔ viɖe geɖe tso kamededea me la, zã ʋuʋu blibo. Esia fia be nàɖiɖi barbell la ɖe anyi vaseɖe esime wò abɔwo nakeke bliboe, eye emegbe nàƒoe vaseɖe wò akɔta. Akpa aɖe ƒe ɖaƒoƒo mawɔ ɖeka kple wò
Barbell Curl ƒe agbalẽ KKK
Kas algajad saavad teha Barbell Curl ƒe agbalẽ?
Ẽ, gɔmedzelawo ate ŋu awɔ Barbell 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. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ ɣeyiɣi ʋɛ gbãtɔawo dzi be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Ne ŋusẽ kple aɖaŋua le nyonyom ɖe edzi la, woate ŋu adzi kpekpeme ɖe edzi vivivi.
Millised on tavalised variatsioonid Barbell Curl ƒe agbalẽ?
- Hammer Curl: Le tɔtrɔ sia me la, wotsɔa dumbbells ɖɔlia barbell la eye wolénɛ ɖe asi si mewɔa akpa aɖeke o me, eye wòɖoa taɖodzinu na biceps kple brachialis, si nye abɔta ƒe lãmeka aɖe siaa.
- Incline Barbell Curl: Wowɔa esia le incline bench dzi, si trɔa dzogoe si dzi woakɔe ɖo eye wòɖoa taɖodzinu na biceps ƒe ta didi la vevie wu.
- The Reverse Grip Barbell Curl: Ne èlé barbell la kple asi te la, àte ŋu awɔ brachialis kple brachioradialis lãmeka siwo le abɔa me, tsɔ kpe ɖe biceps ŋu.
- Concentration Curl: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, eye abɔta nɔa akɔta ƒe akpa si le eme, si wɔnɛ be woate ŋu alé fɔ ɖe biceps ŋu geɖe wu to lãmeka bubuwo ƒe gomekpɔkpɔ le eme dzi ɖeɖe kpɔtɔ me
Millised on head täiendavad harjutused Barbell Curl ƒe agbalẽ?
- Tricep Dips: Kamedede sia kpena ɖe barbell curl ŋu to lãmeka siwo tsi tre ɖe wò biceps (triceps) ŋudɔwɔwɔ me, si ate ŋu akpe ɖe ŋuwò nàna abɔta ƒe ŋusẽ bliboa nanyo ɖe edzi eye wòada asɔ le lãmekawo ƒe tsitsi me.
- Concentration Curls: Esiawo ɖea biceps ɖe vovo lãmeka bubuwo ƒe kpekpeɖeŋu manɔmee, si kpena ɖe barbell curl ŋu to egbɔkpɔkpɔ be biceps la nu vɔ keŋkeŋ me, si wɔnɛ be lãmekawo ƒe tsitsi kple ŋusẽ dzina ɖe edzi.
Seotud märksõnad Barbell Curl ƒe agbalẽ
- Barbell Bicep Kamedede
- Abɔta ƒe Barbell ƒe Kamededewo
- Bicep Curling kple Barbell
- Ŋusẽdodo Biceps kple Barbell
- Barbell Curl ƒe Kamedede
- Barbell Kamedede na Abɔta Tame
- Biceps Hehenasuku kple Barbell
- Barbell Curl Mɔnu
- Biceps Tututu kple Barbell Curl
- Barbell Kamededewo na Abɔta ƒe Lãmetsiwo