Barbell Prone Kpekpeɖeŋunana

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

Sissejuhatus Barbell Prone Kpekpeɖeŋunana

Barbell Prone Incline Curl nye kamedede si tua ŋusẽ ɖo si ƒe taɖodzinu koŋue nye biceps, si doa lãmekawo ƒe tsitsi ɖe ŋgɔ eye wòdoa ŋusẽ ame ƒe akpa si le etame. Kamedede sia sɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ɖekaɖeka ƒe ŋusẽ. Amewo ate ŋu atia kamedede sia be yewoatsɔ ana yewoƒe abɔta ƒe dzedzeme nanyo ɖe edzi, ana ame ƒe akpa si le etame ƒe ŋusẽ nadzi ɖe edzi, eye wòana woƒe dɔwɔwɔ nanyo ɖe edzi le kamedefefe alo dɔwɔna siwo hiã be woƒe abɔta nasẽ ŋu.

Ülatuse sooritamine: Sisuline õpetus Barbell Prone Kpekpeɖeŋunana

• Mlɔ zikpui dzi eye wò akɔta kple ƒodo nazi zikpui la dzi, eye wò afɔwo nabɔbɔ ɖe anyigba be wòali ke.
• Lé barbell la eye wò asibidɛwo nadze ŋgɔ dzi eye wò asiwo dome didi abe abɔta ene, emegbe nàkɔ barbell la ɖe dzi tso anyigba.
• Tsɔ barbell la ƒo ɖe dzi blewuu ɖo ta wò abɔta, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu eye nàkpɔ egbɔ be wò abɔta koe le ʋuʋum.
• Ðe barbell la ɖe anyi wòtrɔ yi afisi nèdze egɔme tsoe le mɔ si dzi nàɖu nu, nàkeke wò abɔwo ɖe enu bliboe, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Barbell Prone Kpekpeɖeŋunana

• Dzra Kpekpeme Dzi: Vodada ɖeka si bɔ enye ŋusẽ zazã atsɔ akɔ kpekpemea ɖe dzi tsɔ wu be woakɔ lãmekawo ƒe ŋusẽ. Esia ate ŋu ana nàxɔ abi eye maɖo ŋku lãmeka siwo nèle agbagba dzem be yeawɔ dɔ la dzi nyuie o. Kpɔ egbɔ be yele barbell la kɔm hele eɖiɖim blewu eye nèle edzi ɖum.
• Na Wò Abɔwo Nakeke Bliboe: Dze egɔme kple wò abɔwo keke bliboe eye nànɔ tsitre ɖe anyigba. Klɔ barbell la ɖe dzi esime nèle wò abɔta ƒe akpa si le etame la dzram ɖo, eye wò abɔta koe nàʋuʋu. Vodada si bɔ enye be woaʋuʋu abɔ bliboa, si ate ŋu aɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Mègatsɔ Wò Akɔta Akɔ Akɔta O: Na wò akɔta nanɔ dzɔdzɔe eye nàƒo asa na eƒe akɔta ƒoƒo le kamededea me. Wò akɔta ƒe akɔta ƒoƒo ate ŋu ana wò akɔta nate ɖe dzi madzemadzee eye wòate ŋu ana nàxɔ abi.
• Zã Nusi Sɔ

Barbell Prone Kpekpeɖeŋunana KKK

Kas algajad saavad teha Barbell Prone Kpekpeɖeŋunana?

Ẽ, gɔmedzelawo ate ŋu awɔ Barbell Prone Incline Curl kamededea, gake ele be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaƒo asa na abixɔxɔ. Anyo ɣesiaɣi be nàna hehenala alo kamedefefewɔla bibi aɖe nalé ŋku ɖe wò agbalẽvia ŋu ne èle egɔme dzem. Azɔ hã, ele vevie be nàɖo ŋku edzi be ame sia ame ƒe kamedede to vovo, eyata ɖewohĩ nusi wɔa dɔ na ame aɖe mawɔ dɔ na ame bubu o. Ðo to wò ŋutilã ɣesiaɣi eye nàtrɔ asi le wò kamedede ŋu wòasɔ ɖe enu.

Millised on tavalised variatsioonid Barbell Prone Kpekpeɖeŋunana?

• Hammer Prone Incline Curl: Tɔtrɔ sia bia be woalé barbell alo dumbbells la ɖe asi si mewɔa akpa aɖeke o (asibidɛwo dze ŋgɔ wo nɔewo), si tɔa ŋku lãmeka vovovowo le abɔa me.
• Supinated Prone Incline Curl: Le tɔtrɔ sia me la, èdzea egɔme kple asiléle si medea akpa aɖeke dzi o eye nètrɔa wò asibidɛwo ɖe supinated (asibidɛwo yi dzi) ƒe nɔnɔme me ne èle kpekpeme la kɔm, eye nètea gbe ɖe bicep ƒe taƒoƒo dzi.
• EZ Bar Prone Incline Curl: Tɔtrɔ sia zãa EZ bar, si wowɔ be wòatsɔ agba sue aɖe aɖo wò asibidɛwo kple abɔtawo dzi o eye ate ŋu akpe ɖe ŋuwò nàkɔ kpekpeme siwo kpekpe wu.
• Cable Prone Incline Curl: Tɔtrɔ sia zãa kaƒomɔ̃ ɖe kpekpeme siwo le ablɔɖe me teƒe, si naa tete ɖe ame ŋu ɣesiaɣi le ʋuʋua katã me eye wòkpena ɖe ame ŋu wòɖea biceps la ɖe vovo.

Millised on head täiendavad harjutused Barbell Prone Kpekpeɖeŋunana?

• Gbeƒãɖela si bɔbɔ nɔ anyi ƒe Ʋuʋudedi: To abɔta ƒe akpa eve ɖeɖe ɖe aga kple abɔta ƒe ʋuʋu dzi ɖeɖe kpɔtɔ me la, kamedede sia kpena ɖe Barbell Prone Incline Curl ŋu to ŋkuléle ɖe lãmekaa ƒe ʋuʋu ƒe sesẽƒe ŋu me, si naa nuteɖeamedzi ƒomevi bubu eye wòdoa lãmekawo ƒe tsitsi ɖe ŋgɔ.
• Standing Barbell Curls: Kamedede sia kpena ɖe Barbell Prone Incline Curl ŋu to menye biceps ɖeɖeko ƒe gomekpɔkpɔ le eme o, ke boŋ lãmeka siwo naa lãmeka siwo le ŋutilã ƒe akpa vevi kple eƒe akpa si le ete hã, si naa kamedede si me wowɔa nusianu le wu eye wònaa ŋusẽ kple dadasɔ bliboa nyona ɖe edzi.