Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl

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• Varustus: Geduenuya

Sissejuhatus Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl

Dumbbell One Arm Reverse Spider Curl nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe abɔta kple abɔta koŋ ŋu, eye viɖe evelia le abɔta kple akɔta ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, si ƒe taɖodzinue nye be yeana ame ƒe tame ƒe ŋusẽ nadzi ɖe edzi eye yeana lãmekawo ƒe gɔmesese nanyo ɖe edzi. Kamedede sia ɖea vi ŋutɔ na amesiwo le didim be yewoana yewoƒe asiléle ƒe ŋusẽ nanyo ɖe edzi eye yewoatsɔ nu vovovowo akpe ɖe yewoƒe abɔta kamedede ŋu, elabena eɖea alɔ ɖesiaɖe ɖe vovo eye wònana woate ŋu aʋuʋu wo ɖokui, eye woaɖu wo dzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl

• Lé dumbbell la ɖe asi ɖeka me kple supine grip (asibidɛ si dze ŋgɔ dzi) eye nàna wòahe ɖe anyigba le dzɔdzɔme nu tso wò abɔta, esiae nye wò gɔmedzedze ƒe nɔnɔme.
• Tsɔ dumbbell la ƒo ɖe dzi blewuu ɖo ta wò abɔta esime nèle wò abɔta ƒe akpa si le etame la tsi tre, eye nàbɔbɔ ɖe abɔta ko.
• Lé taƒoƒoa ƒe nɔnɔme me ɖe asi vie, nàkpɔ egbɔ be yemimi wò bicep le ʋuʋua tame.
• Vivivi la, ɖiɖi dumbbell la ɖe teƒe si nèdze egɔme tsoe, nàkeke wò alɔnu ɖe ​​enu bliboe eye nàse le ɖokuiwò me be yeƒe bicep la keke, emegbe nàgbugbɔ ʋuʋua awɔ zi gbɔ zi agbɔsɔsɔme si nèdi hafi nàtrɔ ɖe alɔ kemɛa ŋu.

Nõuanded sooritamiseks Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl

• **Ʋuʋu si Dzi Woɖu:** Ƒo asa na ʋuʋu kabakaba, si le ʋuʋum. Ke boŋ kɔ dumbbell la ɖe dzi eye nàɖiɖie ɖe anyi blewuu eye nàɖu edzi. Menye ɖeko esia kpena ɖe ŋuwò be nàxe mɔ ɖe abixɔxɔ nu ko o, ke enaa wò lãmekawo wɔa dɔ bliboe le kamededea ƒe akpa si nèkɔna kple esi nèɖiɖi siaa me.
• **Ƒo asa na Momentum Zazã:** Vodada si bɔ enye be nàzã momentum atsɔ akɔ kpekpeme la tsɔ wu be nàɖo ŋu ɖe wò bicep ƒe ŋusẽ ɖeɖeko ŋu. Woate ŋu aƒo asa na esia ne èkpɔ egbɔ be wò abɔta gakpɔtɔ le teƒe ɖeka eye wò abɔta koe le ʋuʋum.
• **Kpekpeme Nyui:** Zã kpekpeme si sesẽ gake woate ŋu akpɔ edzi. Ne kpekpemea lolo akpa la, ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Ne eƒe kpekpeme le bɔbɔe akpa la, .

Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl KKK

Kas algajad saavad teha Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell One Arm Reverse Spider Curl kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, wokafui be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamedede ƒe nɔnɔme kple aɖaŋu nyuitɔ me. Ele vevie hã be nàɖo to wò ŋutilã eye màtu ɖokuiwò sesĩe akpa kabakaba akpa o, be nàƒo asa na abi si ate ŋu ado wò.

Millised on tavalised variatsioonid Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl?

• Dumbbell One Arm Reverse Spider Curl with Twist: Esia bia be woatsɔ twist akpe ɖe ʋuʋua tame be woatsɔ awɔ biceps la tso dzogoe bubu dzi.
• Dumbbell One Arm Reverse Spider Curl with Isometric Hold: Tɔtrɔ sia lɔ dumbbell la léle ɖe ʋuʋua tame hena sɛkɛnd ʋɛ aɖewo be wòana lãmekawo ƒe tete nadzi ɖe edzi eye wòado ŋusẽ geɖe ɖe ŋgɔ.
• Dumbbell One Arm Reverse Spider Curl with Resistance Bands: Ne ètsɔ tsitretsiɖeŋu kamededea kpe ɖe kamededea ŋu la, àte ŋu ahe masɔmasɔ geɖe vɛ le ʋuʋua katã me, si ate ŋu akpe ɖe ŋuwò nàdzi lãmekawo ƒe tsitsi ɖe edzi.
• Incline Bench Dumbbell One Arm Reverse Spider Curl: Tɔtrɔ sia bia be woawɔ kamededea le incline bench dzi be woaɖo taɖodzinu na biceps la tso dzogoe bubu dzi, si ate ŋu akpe ɖe lãmekawo ƒe gɔmesese ŋu nyuie wu.

Millised on head täiendavad harjutused Dumbbell Abɔ ɖeka Trɔ Akpɔkplɔ Curl?

• Dumbbell Concentration Curls: Concentration curls hã léa ŋku ɖe biceps ŋu eye wòɖea mɔ na ʋuʋu blibo, si ate ŋu ana Dumbbell One Arm Reverse Spider Curl ƒe lãmekawo tutuɖo ƒe viɖewo nadzi ɖe edzi to lãmekaa ƒe taɖodzinu tso dzogoe bubu dzi me.
• Tricep Dumbbell Kickbacks: Togbɔ be Dumbbell One Arm Reverse Spider Curl ƒe susu nɔa biceps ŋu hã la, Tricep Dumbbell Kickbacks tɔa ŋku lãmeka siwo tsi tre ɖe wo nɔewo ŋu, siwo nye triceps. Dadasɔ sia ate ŋu ana abɔ ƒe tsitsi nasɔ ɖe enu wu eye wòaxe mɔ ɖe lãmekawo ƒe masɔmasɔ si ate ŋu ana woaxɔ abi nu.