EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi

• Kehaos: Asiakontekst on treening keha osad., Ülemised õlad
• Varustus: EZ Baalabɩga barbell
• Esmane Lihased: Biceps Brachii
• Teisene Lihased: Brachialis, Brachioradialis

Sissejuhatus EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi

EZ Barbell Spider Curl nye kamedede si woɖo taɖodzinu na si wowɔ be wòaɖe biceps ɖe vovo ahawɔe wòanyo ɖe edzi to kpekpeɖeŋu si lãmeka bubuwo nana dzi ɖeɖe kpɔtɔ me. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, vevietɔ amesiwo di be yewoaɖe yewoƒe abɔta ƒe lãmekawo gɔme ahawɔ wo. EZ Barbell Spider Curls dede wò ɖoɖowɔɖi me ate ŋu ana lãmekawo nanyo ɖe edzi, abɔta nanyo ɖe edzi, eye ŋusẽ si le etame bliboa nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi

• Tsi tre ɖe mawunyagblɔla ƒe zikpui la megbe eye nàbɔbɔ ɖe edzi, nàkpɔ egbɔ be wò abɔtawo le ɖiɖim ɖe zikpui la tame nyuie eye wò abɔwo keke bliboe.
• Lé EZ barbell la kple asiléƒe (asibidɛwo dze ŋgɔ dzi) eye nàkpɔ egbɔ be wò asiwo dome didi abe abɔta ene.
• Klɔ barbell la yi dzi ɖo ta wò akɔta esime nèle wò abɔtawo tsi tre, tɔ vie le etame vie nàtsɔ ami wò biceps.
• Ðe ʋuƒoa blewuu trɔ yi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be wò lãmekawo le teteɖeanyi me le ʋuʋua katã me. Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi

• Nuɖusi ƒe Asiléƒe: Lé EZ-ti la to asiléƒe si keke abe abɔta ene zazã me. Ele be wò asibidɛwo nadze ŋgɔ gota. Vodada si bɔ enye asiléƒe si keke akpa alo esi le kpuie akpa zazã, si ate ŋu ana wò asibidɛwo nate ɖe dzi madzemadzee eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Ʋuʋu si Dzi Woɖu: Ele vevie be nàwɔ kamededea kple ʋuʋu si dzi wokpɔna. Ƒo asa na tetekpɔ be yeazã ŋusẽ alo akɔ nu kabakaba akpa. Zi alesi ʋuʋua le blewu eye nèɖua edzii la, zi nenemae kamededea awɔ dɔ nyuie wu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yele ʋuʋu ƒe didime bliboa zãm. Ðe atikplɔa ɖe anyi vaseɖe esime wò abɔwo nakeke bliboe, emegbe nàƒoe ɖe dzi alesi nàte ŋui esime nèle abɔtawo nanɔ teƒe ɖeka.

EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi KKK

Kas algajad saavad teha EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi?

Ẽ, gɔmedzelawo ate ŋu awɔ EZ Barbell Spider Curl kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si dzi nànɔ bɔbɔe eye wòate ŋu akpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Ate ŋu aɖe vi hã be hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be wozã aɖaŋu nyuitɔ. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme eye nàfa le emegbe.

Millised on tavalised variatsioonid EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi?

• Dumbbell Spider Curl: Tɔtrɔ sia zãa dumbbells ɖe EZ bar teƒe, si wɔnɛ be woate ŋu aʋuʋui le teƒe geɖe wu eye woate ŋu alé ŋku ɖe alɔ ɖekaɖeka ŋu.
• Cable Spider Curl: Tɔtrɔ sia zãa kaƒomɔ̃, si naa tete ɖe ame ŋu ɣesiaɣi le ʋuʋu bliboa me, si wɔnɛ be kamededea ƒe sesẽ dzina ɖe edzi.
• The Reverse Grip Spider Curl: Tɔtrɔ sia zãa reverse grip ɖe bar la dzi, eye wòɖoa taɖodzinu na brachialis kple brachioradialis lãmeka siwo le abɔwo me.
• Hammer Grip Spider Curl: Tɔtrɔ sia zãa hammer grip (asibidɛwo dze ŋgɔ wo nɔewo) tsɔ ƒoa biceps kple brachioradialis, si nye abɔta ƒe lãmeka aɖe siaa nu ƒu.

Millised on head täiendavad harjutused EZ Barbell Akpɔkplɔ ƒe Ʋuʋudedi?

• Concentration Curls: Kamedede sia ɖea biceps la ɖe vovo, abe EZ Barbell Spider Curl ene, si wɔnɛ be biceps ƒe ŋusẽ kple lolome dzina ɖe edzi eye Spider Curl ƒe dɔwɔwɔ nyona ɖe edzi.
• Tricep Dips: To dɔwɔwɔ le triceps ŋu me la, kamedede sia kpena ɖe EZ Barbell Spider Curl ŋu to alɔ ƒe lãmekawo ƒe tsitsi dadasɔ me, elabena Spider Curl la ƒe susu nɔa biceps koŋ ŋu.