Image of Cable Leing Close-grip Curl

Cable Leing Close-grip Curl

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

The Cable Lying Close-grip Curl ke boikoetliso bo sebetsang haholo bo lebisang li-biceps, forearms, le mahetla, ho kenya letsoho ho ntlafatseng matla a holimo a 'mele le tlhaloso ea mesifa. E loketse mang kapa mang ho tloha ho ba qalang ho ea ho ba chesehelang boikoetliso ba 'mele ba tsoetseng pele, kaha khanyetso e ka fetoloa habonolo ho tsamaisana le maemo a motho ka mong. Batho ba ka 'na ba khetha boikoetliso bona bakeng sa bokhoni ba bona ba ho arola le ho kenya li-biceps, ho khothalletsa kholo ea mesifa le ho matlafatsa botle ba matsoho.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Cable Leing Close-grip Curl?
    2. Common variations of the Cable Leing Close-grip Curl?
    3. Good complementing exercises for the Cable Leing Close-grip Curl?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Etlolla holimo 'me u tšoare thapo ea thapo ka ho e ts'oara ka letsoho (lipatla li shebane le maoto a hau), ho netefatsa hore matsoho a hau a arohane ka bophara ba mahetla.
  2. Matsoho a hao a atolositsoe ka ho feletseng 'me litsoe li eme, kobetsa thipa ho ea sefubeng sa hau ha u ntse u holafatsa li-biceps.
  3. Tšoara konteraka tlhōrōng ea curl ka nakoana, ebe butle-butle khutlela sebakeng sa ho qala.
  4. Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka taolo le mokhoa o nepahetseng nakong eohle ea boikoetliso.

Exercise Tips:

  • Tšoaro e nepahetseng: Tšoara mohala oa thapo ka ho o tšoara ka thata, matsoho a hao a shebile holimo. Matsoho a hau a lokela ho arohana ka bophara ba mahetla. Tšoaro ena e thusa ho lebisa li-biceps ka katleho. Qoba ho tšoara bar ka thata haholo kaha ho ka lebisa mathateng a letsoho.
  • Motsamao o Laoloang: Ha u ntse u kobetsa mokoloko ho leba sefubeng sa hao, etsa bonnete ba hore u tsamaisa matsoho a hao a ka pele feela u ntse u boloka matsoho a hao a ka holimo le mahetla a eme. Sena se thusa ho arola li-biceps le ho eketsa katleho ea boikoetliso. Qoba ho sebelisa mokokotlo kapa mahetla a hao ho phahamisa boima ba 'mele kaha ho ka lebisa kotsi' me ho fokotsa katleho ea boikoetliso.
  • Mokhoa oa ho phefumoloha: Ho hema ha u ntse u theola bar 'me u ntše moea ha u ntse u e phutholla holimo

FAQ

Can beginners do the Cable Leing Close-grip Curl?

Ee, ba qalang ba ka etsa boikoetliso ba Cable Lying Close-grip 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 setsebi sa boikoetliso ba 'mele se u bonts'ang foromo e nepahetseng ho netefatsa hore u etsa boikoetliso ka nepo le ka nepo.

What are common variations of the Cable Leing Close-grip Curl?

  • The Cable Seated Close-Grip Curl: Ka phapang ena, u etsa boikoetliso ha u ntse u lutse, e ka u thusang ho arola li-biceps tsa hau haholoanyane le ho fokotsa monyetla oa ho sebelisa mesifa e meng ho thusa ho phahamisa.
  • The Cable One-Arm Close-Grip Curl: Phapang ena e kenyelletsa ho etsa boikoetliso ka letsoho le le leng ka nako, e leng se ka thusang ho tsepamisa maikutlo ho matla a letsoho la motho ka mong le ho rarolla ho se leka-lekane leha e le hofe.
  • The Cable Preacher Close-Grip Curl: Phapang ena e kenyelletsa ho etsa boikoetliso bencheng ea baruti, e thusang ho arola li-biceps mme e ka u thibela ho sebelisa mahetla kapa mokokotlo ho phahamisa boima.
  • The Cable Hammer Close-Grip Curl: Phapang ena, u tšoara thapo ka hamore e ts'oereng (lipatla li shebane), tse sa shebaneng le li-biceps feela, empa.

What are good complementing exercises for the Cable Leing Close-grip Curl?

  • Li-curls tsa Hammer: Li-curls tsa hammer li boetse li sebetsa li-biceps empa li beha khatello e kholo ho brachialis le brachioradialis, mosifa oa forearm, e fanang ka matla le tsoelo-pele ea letsoho e leka-lekaneng.
  • Tricep Pushdowns: Boikoetliso bona ke tlatsetso e kholo kaha e lebisa li-triceps, sehlopha sa mesifa se hanyetsanang le li-biceps. Ho sebetsa lihlopha tse peli tsa mesifa ka ho lekana ho ka thibela ho se leka-lekane ha mesifa le ho khothalletsa ho lekana ha letsoho ka kakaretso.

Related keywords for Cable Leing Close-grip Curl:

  • "Cable Close-grip Curl Workout"
  • "Koetliso ea cable e ka holimo"
  • "Bicep cable curl"
  • "Close-grip cable curl bakeng sa li-biceps"
  • "Cable Workout bakeng sa matsoho a ka holimo"
  • "Ho matlafatsa Bicep ka cable"
  • "Cable Lying Close-grip Curl technique"
  • "Likoetliso tsa boikoetliso bakeng sa li-biceps ho sebelisa cable"
  • "Toning ea letsoho le kaholimo le Close-grip Cable Curl"
  • "Mokhoa oa ho etsa Cable Lying Close-grip Curl"
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