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 ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe biceps koŋ ŋu, si naa lãmekawo ƒe lolome nyona ɖe edzi eye wònaa ame ƒe tame ƒe ŋusẽ nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena enaa li ke eye wòɖea biceps ɖe vovo, si wɔnɛ be abixɔxɔ ƒe afɔkua dzi ɖena kpɔtɔna. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeana abɔta ƒe atsyɔ̃ nanyo ɖe edzi, ana asiléle nasẽ ɖe edzi, eye yeado alɔ dɔwɔwɔ nyuie wu le ŋutilã ƒe akpa si le etame kamedede bubuwo me.

Ülatuse sooritamine: Sisuline õpetus Barbell Gbeƒãɖela Curl

• Lé barbell si me asiléƒe le, asiwo dome didi abe abɔta ene, eye nàda wò abɔwo ɖe mawunyagblɔla ƒe zikpui ƒe nutsyɔnu dzi.
• Esi wò abɔtawo bɔbɔ vie la, ƒo barbell la blewuu yi dzi ɖo ta wò abɔta, eye nàna wò abɔta kple abɔta nanɔ teƒe ɖeka le zikpui la dzi.
• Ne barbell la nya ɖo abɔta ko la, lé nɔnɔmea me ɖe asi vie be wò biceps la nate ɖe edzi wòade edeƒe.
• Ðe barbell la ɖe anyi blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yeɖu yeƒe ʋuʋu dzi eye wòle zɔzɔm nyuie, eye nàwu egbugbɔgawɔ zi ɖeka nu. Gbugbɔ wɔe hena reps xexlẽme si nèdi.

Nõuanded sooritamiseks Barbell Gbeƒãɖela Curl

• **Ʋuʋu si Dzi Woɖu:** Ƒo asa na tetekpɔ be nàkɔ barbell la ɖe dzi kabakaba alo kple ʋuʋu si le ʋuʋum. Ke boŋ kɔ barbell la ɖe dzi blewuu, eye nàlé fɔ ɖe lãmekawo ƒe tete kple ɖiɖiɖeme ŋu. Esia akpe ɖe kamededea ŋu wòawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• **Ƒo asa na Kekeɖenudɔwɔwɔ Bliboe:** Mègakeke wò abɔwo ɖe enu bliboe le ʋuʋua ƒe gɔme o. Vodada sia si bɔ ate ŋu ana wò abɔta nate ɖe dzi madzemadzee. Ke boŋ, dzudzɔ kekeɖenudɔ blibo kpuie ko be wò biceps nanɔ tetem ɖe edzi eye nàkpɔ wò ƒunukpeƒewo ta.
• **Kpekpeme Nyui:** Tia kpekpeme si sɔ na wò kamedede ƒe seƒe. Kpekpeme si kpekpe akpa zazã ate ŋu ana ame ƒe nɔnɔme mesɔ o eye wòate ŋu axɔ abi

Barbell Gbeƒãɖela Curl KKK

Kas algajad saavad teha Barbell Gbeƒãɖela Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Preacher Curl kamededea. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Ele be woana hehenala alo ame bibi aɖe hã nakpɔ wo dzi be wòakpɔ egbɔ be yewole kamededea wɔm nyuie.

Millised on tavalised variatsioonid Barbell Gbeƒãɖela Curl?

• Abɔ Ðeka ƒe Gbeƒãɖela ƒe Ʋuʋu: Tɔtrɔ sia ku ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, wozãa dumbbell alo barbell, si ate ŋu akpe ɖe ame ŋu wòakpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ.
• Incline Preacher Curl: Wowɔa tɔtrɔ sia le incline bench dzi, si trɔa curl ƒe dzogoe eye wòɖoa taɖodzinu na bicep lãmeka ƒe akpa vovovowo.
• Reverse Preacher Curl: Tɔtrɔ sia bia be woalé barbell la kple asibidɛ siwo dze ŋgɔ anyime, si tɔa ŋku brachialis lãmeka kple abɔta.
• Cable Preacher Curl: Tɔtrɔ sia zãa kaƒomɔ̃, si naa teteɖeanyi nɔa anyi ɖaa le ʋuʋu bliboa me, si wɔnɛ be kamededea ƒe sesẽ dzina ɖe edzi.

Millised on head täiendavad harjutused Barbell Gbeƒãɖela Curl?

• Concentration Curls: Esiawo hã kpena ɖe Barbell Preacher Curls ŋu elabena woɖea biceps brachii lãmeka ɖe vovo. Ne woƒe susu nɔa alɔ ɖeka ŋu le ɣeyiɣi ɖeka me la, woɖea mɔ be woƒe susu nɔa nu ŋu wu eye woate ŋu akpe ɖe ame ŋu wòaɖɔ alɔ ƒe ŋusẽ ƒe masɔmasɔ ɖesiaɖe ɖo.
• Chin-ups: Chin-ups kpena ɖe Barbell Preacher Curls ŋu elabena menye biceps ɖeɖekoe woɖoa taɖodzinu na o ke boŋ megbe lãmekawo hã. Kamedede sia si wotsɔ ƒo ƒui ate ŋu akpe ɖe ame ƒe tame ƒe ŋusẽ kple liƒo bliboa ŋu, si ate ŋu ana mawunyagblɔla ƒe ɖaƒoƒo ƒe dɔwɔwɔ nanyo ɖe edzi.