Lever Kunyepa Gumbo Curl
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Overview:
Iyo Lever Kunyepa Gumbo Curl inoshanda yakaderera muviri kurovedza muviri iyo inonyanya kunanga hamstrings, uku ichibatanidza glutes uye mhuru mhasuru. Ichi chiitwa chakakodzera vanhu pamazinga ese ekusimba, kubva kune vanotanga kusvika kune vamhanyi vepamusoro, vachivavarira kusimbisa miviri yavo yepasi nekuvandudza mashandiro avo emitambo. Kuita Lever Kunyepa Gumbo Curls kunogona kukwidziridza tsandanyama, kuwedzera simba rekuputika mafambiro, uye kubatsira mukudzivirira kukuvara nekusimudzira kusimudzira mhasuru.
Table of Contents
Instructions
Step-by-step guide:
- Isa makumbo ako pasi pechitsigiro chakapetwa, uchiita shuwa kuti lever inopindirana nekuseri kwezviziso zvako.
- Bata mabatiro epadivi emuchina kuti agadzikane, uchichengeta torso yako yakati sandara pabhenji.
- Exhale uye kupeta makumbo ako kumusoro sezvinobvira pasina kusimudza makumbo ako epamusoro kubva padhi, kuchengetedza zvigunwe zvako zvakanongedza uye mafambiro ako akatsetseka uye achidzorwa.
- Inhale sezvaunodzosera zvishoma nezvishoma makumbo ako kunzvimbo yekutanga, kuve nechokwadi chekufamba kwakazara uye kudzivirira chero jerky mafambiro.
Exercise Tips:
- Kudzora Movement: Paunenge uchiita kurovedza muviri, ita shuwa kuchengetedza kufamba kunodzorwa. Dzivisa kushandisa simba kusimudza masimbi. Pane kudaro, shandisa hamstrings yako kupeta uremu kumusoro kune yako glutes, imbomira kumusoro, uye zvishoma nezvishoma kuderedza uremu kumashure. Izvi zvichava nechokwadi chekubatanidzwa kwemhasuru uye kuderedza njodzi yekukuvara.
- Yakazara Range Yekufamba: Ita shuwa kushandisa yakazara yakazara mafambiro panguva yekurovedza muviri. Izvi zvinoreva kutambanudza zvizere makumbo ako pazasi pekufamba uye kupeta uremu kumusoro sezvinobvira. Dzivisa kuita hafu-reps sezvo izvi zvichizodzikamisa kushanda kwechiitwa.
- Dzivisa Arch
FAQ
Can beginners do the Lever Kunyepa Gumbo Curl?
Ehe, vanotanga vanogona kuita iyo Lever Liing Leg Curl kurovedza muviri. Zvisinei, zvakakosha kuti utange nezviremu zvakareruka uye kutarisa pachimiro chakakodzera kudzivirira kukuvara. Zvinobatsirawo kuve nemudzidzisi kana munhu ane ruzivo anotarisa pakutanga kuti ave nechokwadi chekuti maekisesaizi ari kuitwa nemazvo. Sezvakaita chero kurovedza muviri, kana paine kurwadziwa, kunofanira kumiswa nekukurumidza.
What are common variations of the Lever Kunyepa Gumbo Curl?
- Kumira Gumbo Curl: Kusiyana uku kunosanganisira kumira pane rimwe gumbo uye kushandisa rimwe kupeta uremu hwakaremerwa kumuviri wako.
- Kugadzikana Bhora Gumbo Curl: Kusiyana uku kunosanganisira kurara nemanhede nezvitsitsinho zvako pabhora rakagadzikana, wozopeta makumbo ako akananga kumuviri wako uchisimudza mahudyu ako.
- Dumbbell Leg Curl: Kusiyana uku kunosanganisira kurara padumbu pako pabhenji rakati sandara rine dumbbell rakabatwa pakati petsoka dzako, wozopeta makumbo ako kumuviri wako.
- Resistance Band Leg Curl: Musiyano uyu unosanganisira kusunga bhendi rekudzivirira pamakumbo ako uye kupeta gumbo rakananga kumuviri wako wakamira kana wakarara pasi.
What are good complementing exercises for the Lever Kunyepa Gumbo Curl?
- Deadlifts: Deadlifts inozadzisa Lever Kunyepa Gumbo Curls nekunongedza hamstrings uye glutes kubva kune imwe kona, uku ichibatanidza yakaderera kumashure uye musimboti, izvo zvinogona kubatsira kuvandudza simba rose uye kugadzikana.
- Lunges: Lunges anoshanda hamstrings, glutes, uye quadriceps, zvakafanana neLever Liing Leg Curls, asiwo anopikisa chiyero uye kurongeka, zvichiita kuti ive yekuwedzera kukuru kune chero yakaderera muviri maitiro.
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