Reverse Gbeƒãɖela ƒe Curl

• Kehaos: Fɔn Nko.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Brachioradialis
• Teisene Lihased: Biceps Brachii, Brachialis

Sissejuhatus Reverse Gbeƒãɖela ƒe Curl

Reverse Preacher Curl nye ŋusẽ tutuɖo ƒe kamedede nyui aɖe si léa ŋku ɖe brachialis kple brachioradialis lãmekawo ŋu, si wɔnɛ be abɔwo me kɔ nyuie. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa siwo le didim be yewoadzi yewoƒe tame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese ɖe edzi. Amewo ate ŋu atia kamedede sia elabena eɖea lãmeka siwo ŋu woɖo taɖodzinu ɖo la ɖe vovo, si naa kamedede si nu sẽ wu eye wòdoa lãmekawo ƒe tsitsi kple dzidodo ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Reverse Gbeƒãɖela ƒe Curl

• Nɔ anyi ɖe mawunyagblɔla ƒe zikpui dzi eye nàlé barbell la eye wò asibidɛwo nadze anyi (esiae nye megbelénu), asiwo dome didi abe abɔta ene.
• Esi wò abɔta kple abɔta nanɔ teƒe ɖeka la, ƒo barbell la blewuu yi dzi ɖo ta wò abɔta alesi nàte ŋui evɔ màte ɖeɖi ŋuwò o.
• Tɔ vie le ʋuʋua tame, emegbe nàɖiɖi aŋea blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé kpekpeme kple ʋuʋua dzi ɖum ɣesiaɣi be nàƒo asa na abixɔxɔ.

Nõuanded sooritamiseks Reverse Gbeƒãɖela ƒe Curl

• **Zã Gbeƒãɖela ƒe zikpui la nyuie**: Wotrɔ asi le mawunyagblɔla ƒe zikpui ŋu be wòaɖe biceps la ɖe vovo to abɔta kple akɔta zazã ɖeɖeɖa me. Ðo wò abɔwo ɖe aŋekotokua dzi ale be wò abɔta nanɔ akɔtaɖonua tame nyuie. Ƒo asa na wò abɔta kɔkɔwo tso pad la dzi le kamededea me elabena esia ate ŋu ana nànɔ nɔnɔme si mesɔ o me eye wòate ŋu axɔ abi.
• **Dzra Kpekpeme Dzi**: Vodada ɖeka si bɔ enye be woazã ŋusẽ atsɔ akɔ kpekpeme la, tsɔ wu be woaɖo ŋu ɖe biceps ƒe ŋusẽ ŋu. Kpɔ egbɔ be yele kpekpeme si dzi yeate ŋu aɖu le ʋuʋu ƒe didime bliboa me la kɔm. Ðe kpekpeme dzi kpɔtɔ blewuu eye le mɔ si dzi nàɖu nu le ƒoƒo ɖesiaɖe megbe be lãmekawo nawɔ dɔ nyuie wu.

Reverse Gbeƒãɖela ƒe Curl KKK

Kas algajad saavad teha Reverse Gbeƒãɖela ƒe Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Reverse Preacher Curl kamededea godoo, gake ele vevie be woadze egɔme kple kpekpeme bɔbɔe be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Kamedede sia nyo ŋutɔ na brachialis lãmeka si le biceps brachii te la taɖodzinu. Lãmetsi siae nye nu vevitɔ na abɔta ƒe lolome kple ŋusẽ. Anyo hã be nàna ame aɖe nakpɔ kamededea dzi alo afia mɔ wò le kamededea me ne ènye gɔmedzela, be nàkpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Reverse Gbeƒãɖela ƒe Curl?

• One-Arm Reverse Preacher Curl: Tɔtrɔ sia tɔa ŋku alɔ ɖeka le ɣeyiɣi ɖeka me, si wɔnɛ be woate ŋu adze agbagba geɖe wu le bicep ɖesiaɖe ŋu.
• Reverse Preacher Hammer Curl: Tɔtrɔ sia zãa hammer grip (asibidɛwo dze ŋgɔ wo nɔewo), si tɔa ŋku biceps kple ŋgɔgbe abɔwo siaa.
• Cable Reverse Preacher Curl: Tɔtrɔ sia zãa kaƒomɔ̃ hena tsitretsitsi, si naa teteɖeanyi nɔa anyi ɖaa le kamededea katã me.
• Reverse EZ-Bar Preacher Curl: Tɔtrɔ sia zãa EZ-bar, si ate ŋu anɔ bɔbɔe wu le asibidɛwo ŋu eye wòana woate ŋu alé asi le mɔ bubu nu, eye wòɖoa taɖodzinu na biceps ƒe akpa vovovowo.

Millised on head täiendavad harjutused Reverse Gbeƒãɖela ƒe Curl?

• Tricep Dips: Togbɔ be Reverse Preacher Curls ƒe susu nɔa biceps ŋu hã la, Tricep Dips wɔa dɔ le triceps, si nye lãmeka vevi bubu si le abɔa me, si wɔnɛ be alɔ ƒe kamedede si da sɔ eye wòsɔna la kpɔa egbɔ.
• Asibidɛwo ƒe Ʋuʋu: Esiawo tɔa ŋku abɔta ƒe lãmekawo koŋ, siwo nye lãmeka evelia siwo wowɔ dɔ le Reverse Preacher Curl me, si wɔnɛ be ŋusẽ si léa nu ɖe ​​asi kple abɔta ƒe tsitsi bliboa dzina ɖe edzi.