Gbeƒãɖela Curl

• Kehaos: Asiakontekst on treening keha osad., Ülemised õlad
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Brachialis
• Teisene Lihased: Biceps Brachii, Brachioradialis

Sissejuhatus Gbeƒãɖela Curl

Gbeƒãɖela ƒe Curl nye ŋusẽdodo ƒe hehexɔxɔ si koŋ woɖona ɖe biceps ŋu, si naa lãmekawo ƒe lolome nyona ɖe edzi eye wònaa ame ƒe tame ƒe ŋusẽ nyona ɖe edzi. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Ame ɖekaɖekawo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yewoaɖe yewoƒe biceps ɖe vovo ahawɔe, ana abɔta nali ke nyuie wu, eye yeado akɔtaɖonu nyuitɔ ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Gbeƒãɖela Curl

• Lé EZ curl bar alo barbell eye nàtsɔ wò asiwo dome didi abe abɔta ene, asibidɛwo nadze ŋgɔ dzi, eye nàtsɔ wò abɔtawo aɖo mawunyagblɔla ƒe zikpui dzi.
• Gbugbɔ gbɔgbɔ, eye màʋuʋu wò abɔta o, bɔbɔ wò abɔta blewuu eye nàƒo atikplɔa ɖe dzi aɖo ta wò abɔta.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàɖiɖi ʋuƒoa ɖe anyi blewuu esime nèle gbɔgbɔm vaseɖe esime wò abɔwo nakeke bliboe, eye nàse le ɖokuiwò me be yeƒe abɔta keke.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé kpekpeme dzi ɖuɖu me ɖe asi eye yeƒe abɔtawo nanɔ teƒe ɖeka le kamededea katã me.

Nõuanded sooritamiseks Gbeƒãɖela Curl

• Ʋuʋu si Dzi Woɖu: Ƒo asa na vodada si nye be nàzã ŋusẽ atsɔ akɔ kpekpemeawo. Esia ate ŋu ana nàxɔ abi eye maɖo wò biceps ŋu nyuie o. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Zã wò biceps nàtsɔ akɔ kpekpemea, tɔ vie le ʋuʋua tame, emegbe nàɖiɖi kpekpemea ɖe anyi blewuu ake.
• Kpekpeme si Sɔ: Kpekpeme siwo kpekpe akpa zazã ate ŋu ana nàɖe asi le wò agbalẽvia ŋu eye ate ŋu ana nàxɔ abi. Dze egɔme kple kpekpeme si nàte ŋu akɔ bɔbɔe hena 8-12 reps. Ne ŋusẽ le ŋuwò la, nàdzi wò kpekpeme ɖe edzi vivivi esime nèle nɔnɔme nyui me.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Vodada si bɔ enye ʋuʋu ƒe didime bliboa zazã o. Be mawunyagblɔla la naɖe vi geɖe wu

Gbeƒãɖela Curl KKK

Kas algajad saavad teha Gbeƒãɖela Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Gbeƒãɖela ƒe Curl ƒe kamededea. Enye kamedede nyui aɖe si woatsɔ aɖo taɖodzinu na biceps. Ke hã, ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàxe mɔ ɖe abi ɖesiaɖe si ate ŋu adze ame dzi nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe naɖe aɖaŋu nyuitɔ afia gbã.

Millised on tavalised variatsioonid Gbeƒãɖela Curl?

• Reverse Preacher Curl: Le esi teƒe be nàƒo wò asibidɛwo ɖe dzi la, èƒoa wo ɖe anyi, si tɔa ŋku brachialis lãmeka kple abɔta.
• Abɔ Ðeka ƒe Dumbbell Gbeƒãɖela ƒe Curl: Tɔtrɔ sia bia be woazã dumbbell eye woatsɔ alɔ ɖeka awɔ curl la le ɣeyiɣi ɖeka me, si ate ŋu akpe ɖe ŋuwò nàɖɔ lãmekawo ƒe masɔmasɔwo ɖo.
• Hammer Preacher Curl: Esia bia be woazã asiléƒe si medea akpa aɖeke dzi o (asibidɛwo dze ŋgɔ wo nɔewo) atsɔ awɔ curl, si tɔa ŋku brachialis kple brachioradialis lãmekawo.
• Cable Preacher Curl: Tɔtrɔ sia zãa cable machine hena tsitretsitsi, si naa tete ɣesiaɣi le curl bliboa me, si wɔnɛ be lãmekawo ate ŋu adzi ɖe edzi wu.

Millised on head täiendavad harjutused Gbeƒãɖela Curl?

• Concentration Curl: Abe Preacher Curl ene la, kamedede sia ɖea biceps la ɖe vovo, si wɔnɛ be wokpɔa egbɔ be wowɔ kamedede si woɖo taɖodzinu na, gake alesi wobɔbɔ nɔ anyi kple alesi wònɔa ʋuʋum la naa nuteɖeamedzi bubu nɔa lãmekaa ŋu, si wɔnɛ be wòkpena ɖe biceps ƒe tsitsi bliboa ŋu.
• Barbell Curl: Kamedede sia nye kpeɖeŋutɔ gã aɖe na Preacher Curl elabena eɖoa taɖodzinu na biceps hã gake elɔ abɔ eveawo siaa ƒe dɔwɔwɔ ɖekae ɖe eme, si ate ŋu akpe ɖe ŋusẽ bliboa kple lãmekawo ƒe sɔsɔme ŋu.