Dumbbell Tsitrenu Alternate Hammer Curl kple Press

• Kehaos: Asiakontekst on treening keha osad., Ülemised õlad
• Varustus: Geduenuya
• Esmane Lihased: Biceps Brachii, Brachialis, Deltoid Anterior
• Teisene Lihased: Brachioradialis, Deltoid Lateral, Pectoralis Major Clavicular Head, Serratus Anterior, Triceps Brachii

Sissejuhatus Dumbbell Tsitrenu Alternate Hammer Curl kple Press

Dumbbell Standing Alternate Hammer Curl and Press nye kamedede si wotsɔ ƒo ƒui si tɔa ŋku biceps, abɔta, kple triceps, si naa ame ƒe tame ƒe kamedede si me kɔ nyuie. Enye tiatia nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋusẽ kple dzidodo. Kamedede sia sɔ nyuie na amesiwo le didim be yewoana yewoƒe tame ƒe ŋusẽ, lãmekawo ƒe ʋuʋu, kple dzidodo nanyo ɖe edzi, elabena edoa lãmekawo ƒe tsitsi ɖe ŋgɔ eye wònaa ŋutilã bliboa ƒe dɔwɔwɔ ɖekae nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Dumbbell Tsitrenu Alternate Hammer Curl kple Press

• Ne èna wò abɔta nanɔ teƒe ɖeka, nàgbɔ ya eye nàƒo kpekpemeawo esime nèle wò abɔta ƒom la, yi edzi nàdo kpekpemeawo ɖe dzi vaseɖe esime wò abɔta naƒo keŋkeŋ eye dumbbells la naɖo abɔta.
• Azɔ, trɔ wò asibidɛwo ale be wò asibidɛwo nadze ŋgɔ ŋgɔ eye nàtu dumbbells la ayi dzi le wò ta dzi vaseɖe esime wò abɔwo nakeke bliboe, gbɔgbɔ le ʋuʋua ƒe akpa sia me.
• Ne ètɔ vie le etame vɔ la, dze dumbbells la ɖiɖi gɔme ake va ɖo abɔta, emegbe nàtrɔ wò asibidɛwo atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi eye nàkpɔ egbɔ be yelé ye ɖokui dzi ɖum ahanɔ nɔnɔme nyui me le kamedede bliboa me.

Nõuanded sooritamiseks Dumbbell Tsitrenu Alternate Hammer Curl kple Press

• Ʋuʋu si Dzi Woɖu: Ne èle kamededea wɔm la, kpɔ egbɔ be yeƒe ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na vodada 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.
• Gbɔgbɔ: Gbɔgbɔ nyuie le vevie ŋutɔ na kamedede sia. Gbugbɔ ya esi nèle dumbbell la ƒom hele etum ɖe dzi, eye nàgbɔ ya ne èle eɖiɖim ɖe anyi ake. Gbɔgbɔ si mesɔ o, abe gbɔgbɔtsixetsixe ene, ate ŋu ana wò ta natɔ alo wò ta natsi

Dumbbell Tsitrenu Alternate Hammer Curl kple Press KKK

Kas algajad saavad teha Dumbbell Tsitrenu Alternate Hammer Curl kple Press?

Ẽ, gɔmedzelawo ate ŋu awɔ Dumbbell Standing Alternate Hammer Curl kple Press ƒe kamededea. Gake ele be woadze egɔme kple kpekpeme bɔbɔewo be woazu numame na ʋuʋuawo eye woaƒo asa na abi ɖesiaɖe si woate ŋu axɔ. Ele vevie hã be gɔmedzelawo nakpɔ egbɔ be woƒe nɔnɔme sɔ hafi adzi woƒe kpekpeme ɖe edzi. Ate ŋu aɖe vi be hehenala alo kamedede ŋuti nunyala aɖe nawɔ kamededea ƒe wɔwɔfia gbã.

Millised on tavalised variatsioonid Dumbbell Tsitrenu Alternate Hammer Curl kple Press?

• Dumbbell Incline Hammer Curl and Press: Wowɔa tɔtrɔ sia le incline bench dzi, si trɔa kamededea ƒe dzogoe eye wòɖoa taɖodzinu na lãmeka vovovo siwo le biceps kple abɔta.
• Dumbbell Hammer Curl kple Arnold Press: Le hammer curl megbe la, trɔ yi Arnold press tsɔ wu abɔta press si wozãna ɖaa, si bia be nàtrɔ asibidɛwo tso ŋkume ɖe ŋuwò ayi ŋgɔ ne èle dumbbells tem ɖe ta dzi.
• Dumbbell Hammer Curl and Push Press: Tɔtrɔ sia dea afɔ ƒe ʋuʋu vie be wòakpe ɖe ŋuwò nàzi kpekpemeawo ɖe ta dzi, si ana nàte ŋu azã kpekpeme siwo kpekpe wu eye nàte ŋu awɔ dɔ le ametia ƒe akpa si le ete.
• Dumbbell Hammer Curl with Negative Press: Le hammer curl megbe la, wɔ press phase la kabakaba eye nàɖiɖi kpekpemeawo blewu eye nàɖu wo dzi. Esia ku ɖe akpa si nye ‘nu gbegblẽ’ ŋu

Millised on head täiendavad harjutused Dumbbell Tsitrenu Alternate Hammer Curl kple Press?

• Overhead Dumbbell Press: Kamedede sia nye kpeɖeŋutɔ elabena eƒoa nu tso abɔta ƒe lãmeka siwo hã wɔa dɔ le press akpa si le Dumbbell Standing Alternate Hammer Curl and Press me, si doa ŋusẽ ŋutilã ƒe akpa si le etame bliboa.
• Tricep Dips: Togbɔ be Dumbbell Standing Alternate Hammer Curl and Press tɔa ŋku biceps kple abɔta hã la, Tricep Dips tɔa ŋku lãmeka ƒe ƒuƒoƒo si tsi tre ɖe eŋu - triceps, si kpena ɖe ame ŋu le etame ƒe ŋusẽ kple lãmeka ƒe tsitsi si da sɔ me.