Lever Gbeƒãɖela Curl

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

Sissejuhatus Lever Gbeƒãɖela Curl

Lever Preacher Curl nye ŋusẽdodo hehexɔxɔ ƒe kamedede si me wotsia dzi ɖe biceps ɖeɖe ɖe aga ŋu, si naa kamedede si ŋu woɖo taɖodzinu ɖo wu na lãmekawo ƒe tsitsi kple woƒe ʋuʋu. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ kple gɔmesese nanyo ɖe edzi. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena edoa abɔta ƒe liƒo nyuie wu, enaa lãmekawo ƒe sɔsɔme nyona ɖe edzi, eye wòkpena ɖe ame ƒe tame ƒe atsyɔ̃ɖoɖo bliboa ŋu.

Ülatuse sooritamine: Sisuline õpetus Lever Gbeƒãɖela Curl

• Lé lever la ƒe asiléƒewo kple asiléƒe si le ete (asibidɛwo dze ŋgɔ dzi) eye nàkpɔ egbɔ be wò abɔwo keke bliboe.
• Tsɔ asiléƒeawo ƒo ɖe dzi blewuu ɖo ta wò abɔta, eye nàna wò abɔta kple abɔta nanɔ teƒe ɖeka le afɔkpaa dzi. Esia anye wò gɔmedzedze ƒe nɔnɔme.
• Vivivi la, ɖiɖi asiléƒeawo ɖe anyi va ɖo afisi wònɔ le gɔmedzedzea me, eye nàse alesi wò biceps keke.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé ʋuʋu si dzi nèɖu la me ɖe asi eye mègazã wò akɔta alo abɔta atsɔ akɔ kpekpemea o.

Nõuanded sooritamiseks Lever Gbeƒãɖela Curl

• Asiléle Nyuie: Ne èle lever la lém la, ele be wò asiwo nado tso wo nɔewo gbɔ abe abɔta ene. Ele be wò asibidɛwo nadze ŋgɔ dzi. Kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o elabena esia ate ŋu ana wò asibidɛwo nate ɖe edzi.
• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ akɔ kpekpemea. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. Kɔ lever la dzi to wò abɔwo ƒoƒo ɖe dzi me eye emegbe nàgaɖiɖii blewuu ake. Esia akpe ɖe ŋuwò nàwɔ wò biceps ŋudɔ nyuie wu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Vodada bubu si bɔ enye be womegazãa ʋuʋu blibo o. Kpɔ egbɔ be yedo yeƒe abɔwo ɖe enu bliboe le ʋuʋua ƒe gɔme eye yeaƒo ye ɖokui bliboe

Lever Gbeƒãɖela Curl KKK

Kas algajad saavad teha Lever Gbeƒãɖela Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Preacher Curl ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Kamedede sia tɔa ŋku biceps eye ate ŋu anye kpeɖeŋutɔ gã aɖe na kamedede ɖesiaɖe.

Millised on tavalised variatsioonid Lever Gbeƒãɖela Curl?

• Barbell Preacher Curl: Wozãa barbell le gɔmeɖeɖe sia me ɖe lever teƒe, si ate ŋu ana woate ŋu atsɔ kpekpeme siwo kpekpe wu eye woalé wo ɖe asi le mɔ bubu nu.
• Resistance Band Preacher Curl: Le esi teƒe be woazã lever la, tɔtrɔ sia zãa resistance band, si ate ŋu ana tension ƒomevi bubu eye wòakpe ɖe lãmekawo ƒe dzidodo ŋu wòanyo ɖe edzi.
• Hammer Preacher Curl: Tɔtrɔ sia bia be woazã dumbbell gake woatsɔ aŋenu si medea akpa aɖeke dzi o, si ate ŋu atɔ ŋku bicep kple abɔta ƒe akpa vovovowo.
• Cable Preacher Curl: Wozãa kaƒomɔ̃ le tɔtrɔ sia me ɖe lever teƒe, si naa tete ɖe ame ŋu ɣesiaɣi le ʋuʋu ƒe didime katã me, si ate ŋu ana lãmekawo natsi geɖe wu.

Millised on head täiendavad harjutused Lever Gbeƒãɖela Curl?

• Tricep Dips: Togbɔ be triceps koŋue kamedede sia ku ɖo hã la, ekpena ɖe Lever Preacher Curl ŋu to dadasɔ dodo ɖe ŋgɔ le abɔta ƒe tsitsi me. Ŋusẽdodo triceps kpena ɖe ame ŋu be woaxe mɔ ɖe lãmekawo ƒe masɔmasɔ si ate ŋu adzɔ ne wotsɔ susu ɖo biceps ko ŋu.
• Concentration Curls: Abe Lever Preacher Curl ene la, kamedede sia ɖea biceps la ɖe vovo, gake ewɔa esia tso dzogoe bubu dzi. Ne ètsɔ kamedede eveawo siaa de wò ɖoɖowɔɖi me la, àte ŋu akpɔ egbɔ be yele dɔ wɔm le lãmekaa ŋu nyuie eye nèle dɔ wɔm tso dzogoe vovovowo dzi be yeatsi ahatsi nyuie wu.