Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu

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

Sissejuhatus Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu

Dumbbell Reverse Spider Curl nye kamedede si woɖo taɖodzinu na si doa ŋusẽ abɔta kple abɔta koŋ eye wònaa gbeɖiɖi nɔa wo ŋu, eye wògawɔa dɔ ɖe abɔta hã ŋu. Enye kamedede nyui aɖe na amesiame si le didim be yeana eƒe tame ƒe ŋusẽ nadzi ɖe edzi, vevietɔ kamedefefewɔlawo kple kpekpemefɔlawo. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena edoa abɔta ƒe lãmekawo ƒe gɔmesese nyuitɔ ɖe ŋgɔ, enaa asiléle ƒe ŋusẽ nyona ɖe edzi, eye ate ŋu akpe ɖe ame ŋu le kamedefefewo kple gbesiagbedɔwo wɔwɔ me.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu

• Na wò abɔta nate ɖe wò akɔta ŋu, eye nàkpɔ egbɔ be wò asibidɛwo dze ŋgɔ dzi.
• Tsɔ kpekpemeawo ƒo xlãe blewuu esime nèle abɔta ƒe akpa si le etame la le teƒe ɖeka, yi edzi nànɔ kpekpemeawo kɔm vaseɖe esime wò biceps la naƒo keŋkeŋ eye dumbbells la naɖo abɔta.
• Lé nɔnɔme si nèbla la me ɖe asi ɣeyiɣi kpui aɖe esi nèle wò biceps mimim.
• Dze dumbbells la ɖiɖi gɔme blewuu atrɔ ayi afisi wodze egɔme tsoe, eye nàkpɔ egbɔ be yekpɔ yeƒe nɔnɔme dzi eye yeanɔ te le ʋuʋua katã me.

Nõuanded sooritamiseks Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu

• Ʋuʋu si Dzi Woɖu: Be nàkpɔ viɖe geɖe tso kamedede sia me la, ele vevie ŋutɔ be nàwɔ rep ɖesiaɖe kple ʋuʋu si dzi woɖu, si woɖo koŋ. Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemeawo. Ke boŋ, lé fɔ ɖe wò abɔta kple abɔta ŋu be nàkɔ dumbbells la ɖe dzi ahaɖiɖi wo ɖe anyi.
• Kpekpeme si Sɔ: Tia kpekpeme si sesẽ gake woate ŋu akpɔ edzi. Ele be wòalolo ale gbegbe be wòana wò set la gbugbɔgawɔ eve mamlɛawo nasesẽ, gake megalolo ale gbegbe be màte ŋu alé nɔnɔme nyuitɔ me ɖe asi o. Vodada si bɔ enye be wokɔa nu kpekpe akpa, si ate ŋu ana ame naxɔ abi eye maɖo taɖodzinu na lãmeka siwo woɖo be woatsɔ awɔe nyuie o

Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu KKK

Kas algajad saavad teha Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Reverse Spider Curl kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme sue aɖe vaseɖe esime wò dzi nadze eme le ʋuʋua me be màgaxɔ abi o. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedede ŋuti nunyala aɖe nafia mɔ wò le kamededea me be wòakpɔ egbɔ be yele nɔnɔme nyuitɔ zãm. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ne èse veve alo vevesese aɖe la, dzudzɔ kamededea eye nàbia lãmesẽdɔwɔla alo kamedede ŋuti nunyala aɖe.

Millised on tavalised variatsioonid Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu?

• Single-Arm Dumbbell Spider Curl: Tɔtrɔ sia bia be nàwɔ kamededea alɔ ɖeka ɖeka, si ana nàlé fɔ ɖe bicep ɖesiaɖe ŋu vevie wu ɖekaɖeka.
• Incline Bench Spider Curl: Le esi teƒe be nàzã mawunyagblɔla ƒe zikpui la, èmlɔa mo ɖe anyi ɖe incline bench dzi, si wɔnɛ be woate ŋu atsi tre ɖe enu ƒe dzogoe bubu.
• Dumbbell Spider Curl with Twist: Le tɔtrɔ sia me la, èdzea egɔme kple asiléƒe si medea akpa aɖeke dzi o le ʋuʋua ƒe gɔme eye nètrɔa wò asibidɛ wòzua asiléƒe si le akɔta ne èle dumbbell la kɔm, eye nèwɔa dɔ ɖe bicep kple ŋgɔgbea siaa dzi.
• Alternating Dumbbell Spider Curl: Le tɔtrɔ sia me la, èɖɔlia dumbbell ɖesiaɖe kɔkɔ, si ate ŋu akpe ɖe ŋuwò be biceps la ƒe tete nanɔ anyi ɣesiaɣi eye wòana ɣeyiɣi bliboa si nàzã le teteɖeanyi me nadzi ɖe edzi.

Millised on head täiendavad harjutused Dumbbell Reverse Akpɔkplɔ ƒe Ʋuʋu?

• Concentration Curls: Concentration curls ɖea biceps ɖe vovo le mɔ si sɔ kple Dumbbell Reverse Spider Curls nu, gake wowɔa wo le anyinɔƒe, si ate ŋu akpe ɖe ame ŋu be kamededea nasẽ ɖe edzi eye wòana lãmekawo natsi ɖe edzi.
• Barbell Curl: Kamedede sia kpena ɖe Dumbbell Reverse Spider Curl ŋu to lãmeka ƒe hatsotso ɖeka mawo ke (biceps kple forearms) dɔwɔwɔ me, gake wotsɔa barbell ɖe dumbbell teƒe, si ate ŋu akpe ɖe ame ŋu be ŋusẽ bliboa kple lãmekawo nadzi ɖe edzi to mɔɖeɖe be woakɔ kpekpeme siwo kpekpe wu la dzi.