Barbell Gbeƒãɖela Curl

• Kehaos: Asiakontekst on treening keha osad., Ülemised õlad
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Brachialis
• Teisene Lihased: Biceps Brachii, Brachioradialis

Sissejuhatus Barbell Gbeƒãɖela Curl

Barbell Preacher Curl nye kamedede si tua ŋusẽ ɖo si woɖoa taɖodzinu na biceps eye wònaa lãmekawo ɖea wo ɖokui ɖe aga nyuie wu. Kamedede sia ɖea vi na ame ɖekaɖeka siwo le didim be yewoadzi abɔ ƒe ŋusẽ ɖe edzi eye yewoaɖe yewoƒe abɔta ƒe akpa si nye biceps gɔme la koŋ. Ame ɖekaɖekawo ate ŋu atia kamedede sia le ŋutete si le esi be wòalé fɔ ɖe lãmekawo ƒe tete ŋu, ado tsitsi kple gɔmesese ɖe ŋgɔ, kple alesi wòkpena ɖe ame ŋu be wòana ame ƒe tame ƒe ŋusẽ bliboa nanyo ɖe edzi ta.

Ülatuse sooritamine: Sisuline õpetus Barbell Gbeƒãɖela Curl

• Kplɔ barbell si ŋu asiléƒe le le afisi wò asibidɛwo dze ŋgɔ dzi le, eye wò asiwo dome didi abe abɔta ene.
• Esi wò abɔwo keke bliboe eye wò abɔta te ɖe wò ŋutilã ŋu la, ƒo barbell la ɖe dzi ɖo ta wò abɔta esime nèle wò abɔta ƒe akpa si le etame la le teƒe ɖeka.
• Tsɔe tɔ vie le curl la tame, nàmimi wò biceps.
• Ðe barbell la ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yekpɔ yeƒe ʋuʋu dzi eye yele tsi.

Nõuanded sooritamiseks Barbell Gbeƒãɖela Curl

• **Ʋuʋu si Dzi Woɖu**: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ barbell la ɖe dzi. Ele be wò ʋuʋu nanɔ blewu eye nàɖu edzi, eye wò susu nanɔ bicep lãmekaa ŋu. Kɔ barbell la ɖe dzi vaseɖe esime wò abɔwo natsi tre, tɔ vie nàse wò biceps ƒe tete, eye emegbe, ɖiɖi barbell la blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• **Ƒo Asa Na Wò Abɔtawo Ƒe Ʋuʋu**: Ne èle wò abɔwo kekem la, ƒo asa na wò abɔtawo tutu elabena esia ate ŋu ade teteɖeanyi si mehiã o ɖe ƒunukpeƒea dzi eye wòate ŋu ana nàxɔ abi. Na wò abɔta nabɔbɔ vie le ʋuʋua ƒe gɔme gɔ̃ hã.

Barbell Gbeƒãɖela Curl KKK

Kas algajad saavad teha Barbell Gbeƒãɖela Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Preacher Curl kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàƒo asa na abixɔxɔ. 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. Abe alesi wònɔna ɖaa ene la, ele be amesiame si le kamedede yeye aɖe gɔme dzem la naƒo nu kple lãmesẽdɔwɔla alo kamedede ƒe hehenala si xɔ ɖaseɖigbalẽ.

Millised on tavalised variatsioonid Barbell Gbeƒãɖela Curl?

• Abɔ Ðeka ƒe Gbeƒãɖela ƒe Ʋuʋu: Tɔtrɔ sia ku ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu alé fɔ ɖe alɔ ɖesiaɖe ƒe bicep lãmeka ŋu ɖekaɖeka.
• Incline Preacher Curl: Le tɔtrɔ sia me la, woɖoa zikpui la ɖe ŋgɔgbe, si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na bicep lãmeka ƒe akpa vovovowo.
• Reverse Grip Preacher Curl: Tɔtrɔ sia zãa asiléƒe si wotsɔ léa barbell la, si tɔa ŋku brachialis lãmeka si le bicep lãmekaa te.
• Cable Preacher Curl: Tɔtrɔ sia zãa kaƒomɔ̃, si naa tete ɖe bicep lãmekaa ŋu ɣesiaɣi le ʋuʋu bliboa me.

Millised on head täiendavad harjutused Barbell Gbeƒãɖela Curl?

• Tricep Dips: Kamedede sia kpena ɖe Barbell Preacher Curls ŋu esi wòɖoa ta triceps, si nye lãmeka siwo tsi tre ɖe biceps ŋu. Dɔwɔwɔ le lãmeka eveawo ŋu ate ŋu akpe ɖe ame ŋu be abɔta ƒe ŋusẽ nada asɔ eye wòaƒo asa na lãmekawo ƒe masɔmasɔ.
• Concentration Curls: Abe Barbell Preacher Curls ene la, kamedede sia ɖea biceps la ɖe vovo gake le dzogoe bubu dzi, si ate ŋu akpe ɖe ŋuwò nàkpɔ egbɔ be bicep ƒe tsitsi bliboe eye wò kamededea nawɔ dɔ nyuie wu.