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 kamedede nyui aɖe si tɔa ŋku biceps, si naa lãmekawo ƒe ŋusẽ kple lolome dzina ɖe edzi. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, siwo dome kamedefefewɔla yeyewo kple kamedefefewɔla bibiwo hã le, amesiwo ƒe taɖodzinue nye be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi eye yewoatu abɔ siwo me kɔ nyuie ɖo. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu akpe ɖe ŋuwò nàna wò abɔ ƒe dzedzeme nanyo ɖe edzi, ana wò ŋutete nanyo ɖe edzi le kamedefefe alo dɔwɔna siwo hiã abɔta ƒe ŋusẽ me, eye wòana lãmekawo katã nada asɔ ahali ke.

Ülatuse sooritamine: Sisuline õpetus Lever Gbeƒãɖela Curl

• Lé lever ƒe asiléƒewo kple asiléƒe, nàkpɔ egbɔ be wò asibidɛwo dze ŋgɔ dzi eye wò abɔwo keke bliboe.
• Tsɔ asiléƒeawo ƒo ɖe wò abɔta blewuu esime nèle wò abɔta kple abɔta nanɔ anyi kpoo, wò abɔta koe wòle be wòaʋuʋu.
• Tsɔe tɔ vie le ʋuʋua tame, nàmimi wò biceps hena ɣeyiɣi kpui aɖe hafi nàɖiɖi asiléƒeawo blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Lever Gbeƒãɖela Curl

• Asiléƒe Kple Abɔta ƒe Nɔnɔme: Lé lever bar la kple asiléƒe si le ete (asibidɛwo dze ŋgɔ dzi) eye nàtsɔ wò asiwo dome didi abe abɔta ene. Kpɔ egbɔ be wò abɔtawo sɔ kple wò abɔta eye womele dzo dam o, esia akpe ɖe ŋuwò nàlé ɖokuiwò ɖe te eye màxɔ abi o.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na vodada si bɔ si nye be nàƒu du ato kamededea me. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu si dzi nàɖu ŋu. Ne èle atikplɔa ƒom ɖe dzi ɖo ta wò abɔta la, mimi wò biceps le ʋuʋua tame eye emegbe nàɖiɖi atikplɔa ɖe anyi blewuu ake.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Ele vevie

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 woadze egɔme kple kpekpeme bɔbɔewo eye woakpɔ egbɔ be woƒe nɔnɔme sɔ be woagaxɔ abi o. Anyo hã be hehenala alo ame bibi aɖe nafia mɔ wo le ɖoɖoa me vaseɖe esime woƒe dzi nadze eme be yewoawɔe le wo ɖokui si.

Millised on tavalised variatsioonid Lever Gbeƒãɖela Curl?

• Barbell Preacher Curl: Tɔtrɔ sia zãa barbell, si ate ŋu akpe ɖe ame ŋu be woaƒo abɔ eveawo ɖe wo nɔewo ŋu sɔsɔe eye wòana agba bliboa nadzi ɖe edzi.
• Abɔ Ðeka ƒe Gbeƒãɖela ƒe Ʋuʋu: Tɔtrɔ sia ku ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu adze agbagba geɖe wu le bicep ɖesiaɖe ŋu.
• Incline Preacher Curl: Wowɔa tɔtrɔ sia le incline bench dzi, si ate ŋu ana dzogoe bubu nanɔ anyi eye wòaɖo taɖodzinu na biceps la le mɔ tɔxɛ aɖe nu.
• Hammer Preacher Curl: Tɔtrɔ sia tsɔ hammer grip (asibidɛwo dze ŋgɔ wo nɔewo), si ate ŋu akpe ɖe ame ŋu be brachialis lãmeka kple brachioradialis, si nye abɔta ƒe lãmeka nawɔ dɔ.

Millised on head täiendavad harjutused Lever Gbeƒãɖela Curl?

• Tricep Pushdowns: Togbɔ be Lever Preacher Curls ƒe susu nɔa biceps ŋu hã la, Tricep Pushdowns tɔa ŋku triceps, siwo nye lãmeka siwo tsi tre ɖe wo nɔewo ŋu. Ne èdo ŋusẽ triceps la, èkpɔa egbɔ be tsitsi da sɔ eye nèɖea abixɔxɔ le lãmekawo ƒe masɔmasɔ ta ƒe afɔkua dzi kpɔtɔna.
• Barbell Curl: Kamedede sia hã tɔa ŋku biceps, abe Lever Preacher Curls ene. Gake ebia asiléle kple tenɔnɔ si to vovo, si wɔnɛ be woate ŋu aʋã lãmekawo tso dzogoe bubu dzi, si ate ŋu ana lãmekawo natsi nyuie wu.