Reverse Gbeƒãɖela ƒe Curl

• Kehaos: Fɔn Nko.
• Varustus: Barbell - ammifoɔlorm.
• Esmane Lihased: Brachioradialis
• Teisene Lihased: Biceps Brachii, Brachialis

Sissejuhatus Reverse Gbeƒãɖela ƒe Curl

Reverse Preacher Curl nye ŋusẽdodo ƒe kamedede si tɔa ŋku brachialis lãmeka si le biceps te, si naa abɔ ƒe ŋusẽ nyona ɖe edzi eye wònana wòdzena nyuie wu. Kamedede sia sɔ nyuie na kamedefefewɔlawo, ŋutilãtutulawo, alo amesiame si le didim be yeana yeƒe tame ƒe ŋusẽ kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Menye ɖeko eƒe dzogoe tɔxɛ kple alesi wòléa nu ɖe ​​asi la kpena ɖe lãmekaawo ŋu be woaɖe wo ɖokui ɖe aga ahatsɔ wo ado goe nyuie wu ko o, ke eɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna hã, si wɔe be wònye kpeɖeŋutɔ si wodi be woatsɔ akpe ɖe kamedede ɖesiaɖe ŋu.

Ülatuse sooritamine: Sisuline õpetus Reverse Gbeƒãɖela ƒe Curl

• Lé EZ curl bar ɖe asiléƒe si te ɖe eŋu la dzi eye wò asibidɛwo nadze ŋgɔ anyi (esiae nye asiléƒe si trɔ megbe), eye nàkpɔ egbɔ be wò abɔwo keke bliboe.
• Tsɔ atikplɔa ƒo ɖe dzi blewuu esime nèle wò abɔta ƒom, eye nàkpɔ egbɔ be yeƒe abɔta koe yeʋuʋu eye yeƒe abɔta kple abɔta nanɔ teƒe ɖeka.
• Ne ʋuƒoa nya ɖo abɔta ko la, lée ɖe asi vie eye nàmimi wò biceps.
• Vivivi la, ɖiɖi ʋuƒoa ɖe teƒe si nèdze egɔme tsoe, eye nàkpɔ egbɔ be yekpɔ yeƒe ʋuʋu dzi eye màna nuheŋusẽ nawɔ dɔa o. Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Reverse Gbeƒãɖela ƒe Curl

• Asiléle Nyuie: Lé barbell la kple asiléƒe si keke abe abɔta ene, eye asibidɛwo nadze ŋgɔ anyi. Esia nye asiléƒe si trɔna ɖe megbe, si to vovo na mawunyagblɔla ƒe curl si wozãna ɖaa. Kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o be nàƒo asa na tete ɖe wò asibidɛwo ŋu madzemadzee.
• Ʋuʋu Siwo Dzi Woɖu: Ƒo asa na vodada si bɔ si nye be nàƒu du ato kamededea me. Nu vevitɔ si ana nàkpɔ viɖe geɖe tso Reverse Preacher Curl me enye be nàwɔ rep ɖesiaɖe kple ʋuʋu blewu si dzi woɖu. Ðe kpekpemea dzi kpɔtɔ vaseɖe esime wò abɔwo nakeke bliboe, emegbe nàƒo kpekpemea ɖe dzi alesi nàte ŋui esime nèle wò abɔta ƒe akpa si le etame la le teƒe ɖeka.
• Ƒo asa na Kpekpeme Gã Zazã: Zãe

Reverse Gbeƒãɖela ƒe Curl KKK

Kas algajad saavad teha Reverse Gbeƒãɖela ƒe Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Reverse Preacher Curl ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, anyo be nàna kamedede ŋuti nunyala aɖe nafia mɔ wò le ʋuʋuawo me zi ʋɛ gbãtɔwo be wòakpɔ egbɔ be yele ewɔm nyuie.

Millised on tavalised variatsioonid Reverse Gbeƒãɖela ƒe Curl?

• Dumbbell Reverse Preacher Curl: Le esi teƒe be woazã barbell la, tɔtrɔ sia zãa dumbbells si ate ŋu akpe ɖe ame ŋu le lãmekawo ƒe dadasɔmakpɔmakpɔ kple wo ɖɔɖɔɖo me.
• One-Arm Reverse Preacher Curl: Tɔtrɔ sia ɖea alɔ ɖesiaɖe ɖe vovo ɖekaɖeka, si wɔnɛ be wò susu nɔa alɔ ɖeka ŋu le ɣeyiɣi ɖeka me.
• Cable Reverse Preacher Curl: Tɔtrɔ sia zãa kaƒomɔ̃ si naa teteɖeanyi ɣesiaɣi le kamededea katã me, si wɔnɛ be eƒe sesẽme dzina ɖe edzi.
• Incline Reverse Preacher Curl: Wowɔa esia le incline bench si trɔa kamededea ƒe dzogoe dzi, eye woɖoa taɖodzinu na lãmekawo le mɔ vovovowo nu.

Millised on head täiendavad harjutused Reverse Gbeƒãɖela ƒe Curl?

• Tricep Pushdown: Tricep Pushdown kpena ɖe Reverse Preacher Curl ŋu to dɔwɔwɔ na lãmeka siwo tsi tre ɖe wo nɔewo ŋu le alɔnu me. Togbɔ be Reverse Preacher Curl ƒe susu nɔa biceps ŋu hã la, Tricep Pushdown ya tɔa ŋku triceps, si doa abɔ ƒe ŋusẽ kple tsitsi si da sɔ ɖe ŋgɔ.
• Barbell Curl: Abe Reverse Preacher Curl ene la, Barbell Curl nye kamedede si me wowɔa nu eve le. Gake enaa kpekpeme siwo kpekpe wu eye wònaa abɔ eveawo siaa ƒoa wo ɖokui ɖe ɣeyiɣi ɖeka me, si naa ŋusẽ kple ŋusẽ si to vovo na wò kamededea.