Hammer Curl si bɔbɔ nɔ anyi

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

Sissejuhatus Hammer Curl si bɔbɔ nɔ anyi

Seated Hammer Curl nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe abɔta kple abɔta koŋ ŋu, eye viɖe evelia le abɔta kple akɔta ŋu. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe ɖe ŋusẽ vovovowo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoƒe lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoado alɔ yewoƒe dɔwɔwɔ nyuie wu le kamedefefewo kple gbesiagbe dɔwɔna siwo hiã abɔta ƒe ŋusẽ me.

Ülatuse sooritamine: Sisuline õpetus Hammer Curl si bɔbɔ nɔ anyi

• Na wò akɔta nanɔ dzɔdzɔe, wò afɔwo nanɔ gbadzaa ɖe anyigba eye wò nuto nawɔ dɔ le kamededea katã me.
• Kɔ dumbbells la blewuu to wò abɔtawo ƒoƒo me esime nèle wò abɔwo tame, yi edzi nàkɔ dumbbells la ɖe dzi 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 vivivi atrɔ ayi afisi wodze egɔme tsoe le ʋuʋu si dzi wokpɔ ŋusẽ ɖo me. Esia wu enu zi ɖeka.

Nõuanded sooritamiseks Hammer Curl si bɔbɔ nɔ anyi

• **Alénu Nyui**: Lé dumbbells la kple asiléƒe si mewɔa akpa aɖeke o, asibidɛwo nadze ŋgɔ wo nɔewo. Esiae nye "hammer" ƒe nɔnɔme. Kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o be nàƒo asa na tete ɖe wò asibidɛwo ŋu madzemadzee.
• **Ʋuʋu si Dzi Woɖu**: Ne èle dumbbells kɔm la, zã wò biceps nàtsɔ ahe kpekpemeawo ayi dzi esime wò abɔta ƒe akpa si le etame la nanɔ teƒe ɖeka. Ele be ʋuʋua nadzɔ le abɔta ƒe ƒunukpeƒea ko. Vodada ɖeka si bɔ si wòle be nàƒo asa nae nye be nàzã wò akɔta alo abɔta atsɔ akɔ kpekpemea, si ate ŋu ana nàxɔ abi eye màgaɖo ŋku biceps la dzi nyuie o.
• **Full Range of Motion**: Ðe kpekpemeawo ɖe anyi ake vaseɖe esime wò abɔwo nakeke bliboe. Esia kpɔa egbɔ be yele dɔ wɔm to...

Hammer Curl si bɔbɔ nɔ anyi KKK

Kas algajad saavad teha Hammer Curl si bɔbɔ nɔ anyi?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Hammer Curl kamededea. Kamedede sia sɔ na kamedede ƒe seƒe ɖesiaɖe elabena ele bɔbɔe vie eye wòléa fɔ ɖe biceps kple ŋgɔgbe abɔwo ŋu. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be woƒe nɔnɔme sɔ eye woaxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, anyo be nàna hehenala alo ame bibi aɖe naɖe aɖaŋu nyuitɔ afia gbã.

Millised on tavalised variatsioonid Hammer Curl si bɔbɔ nɔ anyi?

• Incline Hammer Curl: Le tɔtrɔ sia me la, èwɔa kamededea esime nèbɔbɔ nɔ zikpui si dzi nèle, si trɔa dzogoe si dzi nèle ʋuʋum le eye wòɖoa taɖodzinu na wò biceps ƒe akpa vovovowo.
• Cross Body Hammer Curl: Le afisia la, èƒoa dumbbell la to wò ŋutilã dzi ɖoa ta abɔta si tsi tre ɖe eŋu, si wɔa dɔ le biceps kple brachialis lãmeka siaa ŋu.
• Concentration Hammer Curl: Wowɔa tɔtrɔ sia ne èbɔbɔ nɔ anyi eye wò abɔta le wò ata ememetɔ dzi, eye nètsɔa agbagbadzedzea nɔa biceps la ŋu lãmeka bubuwo ƒe kpekpeɖeŋu manɔmee.
• Alternating Hammer Curl: Le esi teƒe be nàkɔ dumbbell eveawo le ɣeyiɣi ɖeka me la, le tɔtrɔ sia me la, èɖɔlia abɔwo, si wɔnɛ be wò susu nɔa rep ɖesiaɖe ƒe nɔnɔme kple eƒe tete ŋu.

Millised on head täiendavad harjutused Hammer Curl si bɔbɔ nɔ anyi?

• Concentration Curls: Concentration Curls kpena ɖe Seated Hammer Curls ŋu elabena woɖea biceps ɖe vovo, si wɔnɛ be lãmekawo ƒe tsitsi kple ŋusẽ ƒe dzidziɖedzi si woɖo taɖodzinu na, si ate ŋu ana Hammer Curls ƒe dɔwɔwɔ nanyo ɖe edzi.
• Tricep Dips: Tricep Dips nye kamedede si kpena ɖe Seated Hammer Curls ŋu esi wowɔa dɔ na lãmeka siwo tsi tre ɖe wo nɔewo ŋu, triceps, si doa abɔta ƒe kamedede si da sɔ eye wòde blibo ɖe ŋgɔ.