Dumbbell Alternate Gbeƒãɖela Curl

• Kehaos: Asiakontekst on treening keha osad., Ülemised õlad
• Varustus: Geduenuya

Sissejuhatus Dumbbell Alternate Gbeƒãɖela Curl

Dumbbell Alternate Preacher Curl nye kamedede si woɖo taɖodzinu na si wowɔ be wòaɖe biceps ɖe vovo ahado ŋusẽe eye wòana ŋutilã ƒe akpa si le etame ƒe lãmekawo ƒe sɔsɔme nanyo ɖe edzi. Kamedede sia sɔ nyuie na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena enaa abɔta ƒe lãmekawo ƒe lolome nyona ɖe edzi eye wòdoa abɔta ƒe gɔmesese nyuitɔ ɖe ŋgɔ. Ame ɖekaɖekawo adi be yewoatsɔ esia ade yewoƒe ɖoɖowɔɖi me hena viɖe siwo le abɔta ƒe ŋusẽ dodo ɖe ŋgɔ, lãmekawo ƒe ŋusẽ dodo ɖe ŋgɔ, kple dɔwɔwɔ nyuie wu dodo ɖe ŋgɔ le kamedefefewo kple gbesiagbedɔ siwo hiã be ŋusẽ nanɔ ametia ƒe akpa si le etame ŋu.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Alternate Gbeƒãɖela Curl

• Lé dumbbell ɖe asi ɖesiaɖe me eye wò asibidɛwo nadze ŋgɔ dzi eye nànɔ anyi ɖe mawunyagblɔla ƒe zikpui dzi, nàtsɔ wò abɔta ƒe megbe aɖo pad la dzi.
• Tsɔ dumbbell ɖeka ƒo ɖe dzi blewuu ɖo ta wò abɔta, eye nàna wò abɔta le teƒe ɖeka, anɔ gbɔgbɔm ne èle ʋuʋu sia wɔm.
• Lé nutetea ɖe etame hena ɣeyiɣi kpui aɖe, emegbe nàɖiɖi dumbbell la ɖe anyi blewuu wòatrɔ ayi teƒe si wònɔ tsã esi nèle gbɔgbɔm.
• Gbugbɔ wɔ afɔɖeɖe mawo ke kple alɔ kemɛa, eye nànɔ tɔtrɔm le alɔ eveawo dome hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Dumbbell Alternate Gbeƒãɖela Curl

• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemeawo. Menye ɖeko esia ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke enaa abixɔxɔ ƒe afɔkua hã dzina ɖe edzi. Lé fɔ ɖe ʋuʋu blewuu si dzi nàɖu ŋu, nàkɔ dumbbell la ɖe dzi to wò bicep ƒe ŋusẽ ɖeɖeko zazã me eye nàɖiɖii blewu.
• **Kpekpeme Nyui**: Tia kpekpeme si sesẽ gake wòana nàte ŋu awu wò sets nu kple nɔnɔme nyui. Dumbell si kpekpe akpa zazã ate ŋu ana nɔnɔme si mesɔ o eye wòate ŋu axɔ abi. Anyo wu be nàdze egɔme kple kpekpeme si le bɔbɔe wu eye nàdzi ɖe edzi vivivi ne wò ŋusẽ le nyonyom ɖe edzi.
• **Full Range of Motion**: Be nàkpɔ viɖe geɖe tso...

Dumbbell Alternate Gbeƒãɖela Curl KKK

Kas algajad saavad teha Dumbbell Alternate Gbeƒãɖela Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Alternate Preacher Curl kamededea. Enye kamedede gã aɖe na biceps ƒe taɖodzinu. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo ame ɖekaɖeka bibi aɖe nafia mɔ wò le gɔmedzedzea me be wòakpɔ egbɔ be yele kamededea wɔm nyuie.

Millised on tavalised variatsioonid Dumbbell Alternate Gbeƒãɖela Curl?

• One-Arm Dumbbell Preacher Curl: Le tɔtrɔ sia me la, èwɔa kamededea kple alɔ ɖeka le ɣeyiɣi ɖeka me si wɔnɛ be wò susu nɔa bicep ɖesiaɖe ŋu nyuie wu eye nèɖea eɖokui ɖe aga.
• Incline Dumbbell Preacher Curl: Le tɔtrɔ sia ta la, ènɔa anyi ɖe incline bench dzi ɖe mawunyagblɔla ƒe zikpui teƒe, si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na bicep lãmeka ƒe akpa vovovowo.
• Reverse Grip Dumbbell Preacher Curl: Tɔtrɔ sia bia be woalé dumbbell la kple asi te, si tɔa ŋku brachioradialis, si nye abɔta ƒe lãmeka aɖe.
• Dumbbell Spider Preacher Curl: Wowɔa tɔtrɔ sia le mawunyagblɔla ƒe zikpui (si woyɔna hã be spider curl bench) ƒe akpa si le tsitrenu, si naa dzogoe kple taɖodzinu vovovowo

Millised on head täiendavad harjutused Dumbbell Alternate Gbeƒãɖela Curl?

• Tricep Dips: Togbɔ be Dumbbell Alternate Preacher Curl koŋue tɔa ŋku biceps hã la, Tricep Dips ƒe susu nɔa triceps, si nye lãmeka siwo tsi tre ɖe wo nɔewo ŋu, si ate ŋu akpe ɖe abɔta ƒe ŋusẽ bliboa ŋu eye wòada asɔ le lãmekawo ƒe tsitsi me.
• Concentration Curls: Abe Dumbbell Alternate Preacher Curl ene la, Concentration Curls ɖea biceps ɖe vovo eye wòxea mɔ na lãmeka evelia ƒe ƒuƒoƒo ƒe gomekpɔkpɔ le eme, si naa kamedede si ŋu woƒe susu le si ate ŋu akpe ɖe bicep ƒe taƒoƒo kple gɔmesese ŋu.