Barbell Reverse Curl
:
Get the library in your pocket!
Overview:
The Barbell Reverse Curl ke boikoetliso bo matlafatsang boo haholo-holo bo lebisang brachioradialis, mesifa ea forearm, ha e ntse e kenyelletsa li-biceps le ho ntlafatsa matla a ho tšoara. Boikoetliso bona bo loketse baatlelete, baetsi ba 'mele, kapa mang kapa mang ea batlang ho ntlafatsa matla a matsoho a bona le tlhaloso ea mesifa. Batho ba ka 'na ba batla ho kenyelletsa Barbell Reverse Curls kemisong ea bona ho ntlafatsa bokhoni ba bona ba ho phahamisa, ho ntlafatsa botle ba matsoho, le ho tšehetsa ts'ebetso ea mesebetsi ea letsatsi le letsatsi e hlokang ho ts'oaroa ka matla.
Table of Contents
Instructions
Step-by-step guide:
- Beha likhahla tsa hau li le haufi le 'mele oa hau, koala litšepe ha u ntse u tšoara li-biceps tsa hau. Tsoela pele ho phahamisa boima ba 'mele ho fihlela li-biceps tsa hau li kenngoa ka ho feletseng' me bar e le boemong ba mahetla. Tšoara boemo ba konteraka nakoana ha u ntse u petetsa li-biceps tsa hau.
- Butle-butle qala ho khutlisetsa barbell sebakeng sa ho qala butle le ka mokhoa o laolehileng.
- Ho bohlokoa ho boloka litsoe tsa hau li le haufi le 'mele oa hau ka linako tsohle 'me u se ke ua sebelisa mokokotlo kapa mahetla ho phahamisa litšepe; matsoho a hao a lokela ho etsa mosebetsi oohle.
- Pheta mokhoa ona bakeng sa palo e khothalletsoang ea ho pheta-pheta.
Exercise Tips:
- Boloka Boemo bo Botle: Ke habohlokoa ho boloka boemo bo otlolohileng nakong eohle ea boikoetliso. Qoba ho itšetleha ka morao kapa pele kaha sena se ka lebisa mokokotlong oa morao mme sa fokotsa katleho ea boikoetliso. Beha likhau tsa hau haufi le torso ea hau ka linako tsohle.
- Motsamao o Laoloang: Qoba moleko oa ho sebelisa lebelo ho phahamisa lehare. Motsamao o lokela ho lieha le ho laoloa, ka bobeli ha o phahamisa le ho theola boima. Sena ha se eketse feela ho kopanela ha mesifa empa hape se fokotsa kotsi ea kotsi.
- Qoba ho Koalla likhau tsa Hao: Ha u otlolla matsoho ka tlase ho motsamao, qoba ho notlela likhau tsa hau. Ho kobeha hanyenyane litsoeneng tsa hao ho ka thibela khatello e sa hlokahaleng le kotsi e ka bang teng.
- Qala ka Lesedi
FAQ
Can beginners do the Barbell Reverse Curl?
Ee, ba qalang ba ka etsa boikoetliso ba Barbell Reverse Curl. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho khothaletsoa ho ba le mokoetlisi kapa motho ea tsamaeang ka boikoetliso ba 'mele hore a laole liteko tsa pele tse seng kae ho netefatsa hore boikoetliso bo etsoa ka nepo. Joalo ka boikoetliso bofe kapa bofe bo bocha, ba qalang ba lokela ho eketsa boima ba 'mele butle-butle ha matla le mahlale a bona a ntse a ntlafala.
What are common variations of the Barbell Reverse Curl?
- Preacher Reverse Curl: Phapang ena e kenyelletsa ho sebelisa benche ea baboleli, e khethollang li-biceps le ho thibela mesifa e meng ho thusa ho phahamisa.
- Cable Reverse Curl: Phapang ena e sebelisa mochine oa cable, o fana ka tsitsipano e sa khaotseng ho pholletsa le mokhatlo oohle, o ka ntlafatsang kholo ea mesifa.
- EZ Bar Reverse Curl: Phapang ena e sebelisa EZ bar, e ka bang bonolo matsohong le ho lumella ho ts'oara ho fapaneng, ho lebisa mesifa e fapaneng.
- Hammer Curl: Le hoja e se mokokotlo o ka morao, hamore curl e sebelisa motsamao o tšoanang empa liatla li shebane, li shebile mesifa ea brachialis le brachioradialis ho phaella ho li-biceps.
What are good complementing exercises for the Barbell Reverse Curl?
- Li-Tricep Dips: Ha li-curl tse ka morao li shebile ka pele ho matsoho, li-tricep dips li lebisa ka morao ho matsoho, ho netefatsa matla a holimo a 'mele le tsoelo-pele ea mesifa.
- Li-curls tsa Wrist: Li lebisa ka ho khetheha mesifa ea forearm, eo hape e sebetsang nakong ea "barbell reverse curl", kahoo e ntlafatsa matla a ho tšoara le mamello e ka ntlafatsang ts'ebetso ea curl e ka morao.
Related keywords for Barbell Reverse Curl:
- Boikoetliso ba letsoho la Barbell
- Boikoetliso ba li-curl morao
- Barbell reverse curl mokhoa
- Ho matlafatsa matsoho ka li-barbell
- Barbell Workout bakeng sa mesifa ea forearm
- Boikoetliso ba li-curl forearm
- Mokhoa oa ho etsa li-curls tsa barbell
- Boikoetliso ba li-barbell bakeng sa liphaka tse matla
- Ho matlafatsa forearm ka li-curls tse ka morao
- Ho koetlisa matsoho a pele ka barbell reverse curl.