Seated Close-grip Concentration Curl

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

Sissejuhatus Seated Close-grip Concentration Curl

Seated Close-grip Concentration Curl nye ŋusẽ tutuɖo ƒe kamedede si woɖo taɖodzinu na si léa fɔ ɖe biceps ɖe vovo ŋu hena lãmekawo ƒe gɔmesese kple tsitsi geɖe wu. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana yewoƒe ŋutilã ƒe akpa si le etame ƒe ŋusẽ nanyo ɖe edzi eye yewoƒe lãmekawo nanyo ɖe edzi. Seated Close-grip Concentration Curls dede kamedede ƒe ɖoɖowɔɖi me ate ŋu ana abɔ ƒe atsyɔ̃ɖoɖo kple dɔwɔwɔ ƒe ŋusẽ nanyo ɖe edzi, si ana gbesiagbedɔ siwo me wokɔa nu alo hea wo le bɔbɔe wu.

Ülatuse sooritamine: Sisuline õpetus Seated Close-grip Concentration Curl

• Lé dumbbell ɖe asi ɖeka me eye nàbɔbɔ ɖe ŋgɔ vie, nàtsɔ wò abɔta ƒe megbe aɖo wò ata si le axa ɖeka dzi la ƒe eme.
• Na wò akɔta nanɔ dzɔdzɔe eye wò abɔta nade eme, ƒo dumbbell la blewuu yi dzi ɖo ta wò abɔta, eye wò abɔta koe nàʋuʋu.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ɖeka le etame, nàmimi wò bicep lãmeka, emegbe nàɖiɖi dumbbell la blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, emegbe nàtrɔ abɔwo.

Nõuanded sooritamiseks Seated Close-grip Concentration Curl

• Asiléle Nyuie: Lé dumbbell la ɖe wò ɖusibɔ me, eye wò asibidɛ nadze ŋgɔ dzi. Ele be wò asiléƒea nasẽ gake mègasẽ akpa o. Ƒo asa na dumbbell la léle ɖe asi bɔbɔe akpa elabena esia ate ŋu ana màgate ŋu aɖu edzi o eye wòate ŋu axɔ abi.
• Abɔta ƒe Nɔnɔme: Na wò ɖusibɔ ɖe wò ɖusime ata ƒe eme, le kloa tame tututu. Esia naa kpekpeɖeŋu si hiã eye wòɖea bicep lãmekaa ɖe vovo. Ƒo asa na wò abɔta ƒe ʋuʋu alo ʋuʋu le kamededea me elabena ate ŋu aɖe eƒe dɔwɔwɔ dzi akpɔtɔ eye wòahe tete alo abi vɛ.
• Ʋuʋu si Dzi Woɖu: Kɔ dumbbell la ɖe wò abɔta blewu eye nàɖu edzi, emegbe nàgaɖiɖie ɖe anyi ake. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena esiawo ate ŋu ahe lãmekawo ƒe tete vɛ eye woaɖu dzi

Seated Close-grip Concentration Curl KKK

Kas algajad saavad teha Seated Close-grip Concentration Curl?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Close-grip Concentration Curl kamededea godoo. 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 yeye ɖesiaɖe gome ene la, ate ŋu aɖe vi be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe naɖe aɖaŋu nyuitɔ afia gbã. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Seated Close-grip Concentration Curl?

• Incline Bench Close-grip Concentration Curl nye tɔtrɔ bubu si me nènɔa incline bench dzi, si ate ŋu adzi ʋuʋu ƒe didime ɖe edzi eye wòaɖo taɖodzinu na wò biceps ƒe akpa vovovowo.
• Preacher Close-grip Concentration Curl lɔ mawunyagblɔla ƒe zikpui zazã ɖe eme, si ate ŋu ana kpekpeɖeŋu geɖe wu eye wòaɖe biceps la ɖe vovo nyuie wu.
• Hammer Close-grip Concentration Curl nye tɔtrɔ si bia be woalé dumbbell la ɖe tsitrenu (abe hammer ene), si ate ŋu aɖo ŋku brachialis lãmeka kple brachioradialis (abɔta ƒe lãmeka aɖe) dzi.
• Supine Close-grip Concentration Curl nye tɔtrɔ bubu si me nèmlɔa wò akɔta le zikpui gbadza aɖe dzi, si ate ŋu atrɔ kamededea ƒe dzogoe eye wòatɔ ŋku wò biceps tso nukpɔsusu bubu nu.

Millised on head täiendavad harjutused Seated Close-grip Concentration Curl?

• Hammer Curls: Hammer curls hã tɔa ŋku biceps kple brachialis, si nye abɔta ƒe lãmeka aɖe, si kpena ɖe Seated Close-grip Concentration Curl ŋu to lãmeka siawo dɔwɔwɔ le asiléle ƒe nɔnɔme bubu me, si ate ŋu ana lãmekawo natsi nyuie wu.
• Tricep Dips: Togbɔ be kamedede sia tɔa ŋku triceps koŋ hã la, ekpena ɖe Seated Close-grip Concentration Curl ŋu esi wòdoa abɔta ƒe tsitsi kple ŋusẽ si da sɔ ɖe ŋgɔ, si le vevie elabena triceps sesẽ ate ŋu akpe ɖe bicep kamedede ŋu wòanyo ɖe edzi to liƒo kple kpekpeɖeŋu nana me.