Dumbbell Standing Reverse Curl
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Ijambo ryo kuri Dumbbell Standing Reverse Curl
The Dumbbell Standing Reverse Curl bụ mmega ahụ na-ewuli elu nke na-elekwasị anya na akwara brachialis na brachioradialis, na-eme ka ike njide na nkọwa akwara ogwe aka. Ọ dị mma maka ma ndị mbido na ndị na-anụ ọkụ n'obi na-ahụ maka ahụike dị elu na-achọ ka ha gbanwee mgbatị ogwe aka ha ma melite ike elu ha. Ime mmega ahụ nwekwara ike inye aka mee ka nkwonkwo ụkwụ kwụsie ike, melite arụmọrụ egwuregwu, yana ọ bụkwa ụzọ dị mma isi gbanwee usoro mgbatị bicep omenala.
Kubahiriza: Ijambo kwa Ikirari Dumbbell Standing Reverse Curl
- Debe ikiaka gị nso n'ọpa gị mgbe niile ka ị na-edobe ogwe aka elu ka ọ kwụ ọtọ.
- Kpochapụ ihe ọ̀tụ̀tụ̀ dị arọ mgbe ị na-eme nkwekọrịta biceps gị ka ị na-eku ume. Naanị ogwe aka ihu kwesịrị ịkwaga, na-aga n'ihu na curl ahụ ruo mgbe ejiri biceps gị zuru oke yana dumbbells nọ n'ogo ubu. Jide ọnọdụ nkwekọrịta maka obere oge ka ị na-amanye biceps gị.
- Ji nwayọọ nwayọọ malite iweta dumbbells na mmalite ka ị na-eku ume.
- Tinyegharịa mmegharị ahụ maka ọnụọgụ ugboro ugboro akwadoro.
Komeza kuganiriza Dumbbell Standing Reverse Curl
- Mmegharị a na-achịkwa: Zenarị mmegharị ngwa ngwa, nke na-adịghị mma. Welie dumbbells site n'ihulata ikpere gị ma na-emegharị aka gị ruo mgbe ha kwụ ọtọ. Wetuo ha azụ nwayọ nwayọ na n'ụzọ njikwa. Nke a agaghị egbochi naanị mmerụ ahụ kamakwa hụ na akwara gị na-arụ ọrụ nke ọma n'oge mmega ahụ.
- Arọ ziri ezi: Iji ihe dị arọ nke ukwuu nwere ike ibute ụdị adịghị mma na mmerụ ahụ. Malite na ihe dị arọ ma jiri nwayọọ nwayọọ na-abawanye ka ike gị na-akawanye mma. Ibu kwesịrị ekwesị kwesịrị ikwe ka ị rụọ 10-12 reps na ụdị dị mma.
- Usoro ngagharị zuru oke: Iji nweta ihe kacha mma na mmega ahụ, hụ na ị na-eji usoro mmegharị ahụ zuru oke
Dumbbell Standing Reverse Curl Amakuru atandukanye
Baze bafite uburyo bwo kuhagarika kwa Dumbbell Standing Reverse Curl?
Ee, ndị mbido nwere ike ịme mmega ahụ Dumbbell Standing Reverse Curl. Ọ bụ mmega ahụ dị mfe nke na-elekwasị anya uru akwara ihu. Otú ọ dị, ọ dị mkpa ka ndị mbido malite iji obere arọ malite iji hụ na ha na-eji ụdị ziri ezi ma ghara imebi akwara ha. Ha kwesịkwara ịtụle ịnweta nduzi sitere n'aka ọkachamara ahụike iji hụ na ha na-eme mmega ahụ nke ọma na n'enweghị nsogbu.
Ibintu byinshi bijyanye no kwa Dumbbell Standing Reverse Curl?
- Hammer Curl: Kama ọbụ aka chere ihu n'ala, ha na-eche ihu ibe ha n'oge mmega ahụ, na-elekwasị anya ma biceps na brachioradialis, uru ahụ nke ogwe aka.
- EZ Bar Reverse Curl: Ọdịiche a na-eji EZ mmanya kama dumbbells, nke nwere ike ibelata nrụgide na nkwojiaka na aka aka ma ka na-elekwasị anya na biceps na n'ihu.
- Cable Reverse Curl: Ọdịiche a na-eji igwe igwe, na-enye esemokwu mgbe niile n'oge mmega ahụ, nke nwere ike ibute mmụba akwara.
- Reverse Preacher Curl: A na-eme mgbanwe a na bench onye nkwusa, nke na-enyere aka ikewapụ biceps na ihu ihu site n'iwepụ enyemaka ọ bụla site na deltoids.
Ibintu byiza bikanagorwa Dumbbell Standing Reverse Curl?
- Barbell Bicep Curls: Mmega ahụ na-elekwasị anya na biceps brachii, nke bụ akwara nke abụọ na-arụ ọrụ n'oge Dumbbell Standing Reverse Curls, si otú ahụ na-eme ka ike na nguzozi ogwe aka zuru ezu.
- Tricep Dips: Tricep dips lekwasịrị anya triceps, nke na-eme dị ka akwara na-emegide n'oge Dumbbell Standing Reverse Curls, si otú a na-enye mgbatị ahụ kwesịrị ekwesị maka ogwe aka gị.
Amakuru ashobora gutuma Dumbbell Standing Reverse Curl
- Dumbbell Reverse Curl mgbatị ahụ
- Mmega ahụ na-ewusi ogwe aka ike
- Dumbbell na-arụ ọrụ maka ogwe aka
- Usoro mgbanaka kwụ ọtọ
- Dumbbell na-emega ahụ maka ogwe aka
- Otu esi eme Dumbbell Standing Reverse Curl
- Dumbbell ejide ike omume
- Ntughari mgbatị ihu ihu Curl
- Dumbbell Curl guzoro maka akwara ogwe aka
- Usoro maka Dumbbell Standing Reverse Curl