Cable One Arm Curl
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Overview:
Cable One Arm Curl ke boikoetliso bo sebetsang bo lebisang li-biceps, ho khothalletsa kholo ea mesifa le ho matlafatsa matla a holimo a 'mele. E loketse batho ba chesehelang boikoetliso ba 'mele maemong ohle, ho tloha ho ba qalang ho ea ho ba tsoetseng pele, kaha e lumella metsamao e laoloang 'me e ka fetoloa ho tsamaisana le matla a motho ka mong. Batho ba ka rata ho kenyelletsa boikoetliso bona kemisong ea bona molemong oa ho ntlafatsa tlhaloso ea bicep, ho khothaletsa botsitso ba mesifa, le ho matlafatsa matla a ts'ebetso bakeng sa mesebetsi ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Ema ka ho otloloha ka mangole a hao, tšoara molamu oa thapo ka letsoho la hao le shebile pele, 'me u behe setsoe haufi le 'mele oa hau.
- Ka mor'a moo, butle-butle phutholla letsoho la hao, u hule mohala holimo ho ea lehetleng la hao, ha u ntse u boloka letsoho la hao le ka holimo le eme, 'me u ntše moea ha u ntse u etsa motsamao ona.
- Emisa 'me u pete bicep ea hau ka holim'a motsamao motsotsoana.
- Butle-butle theola sets'oants'o sa thapo ho khutlela sebakeng sa ho qala ha u ntse u hema, ho etsa bonnete ba ho boloka motsamao o laoloa le letsoho la hau le atolositsoe ka botlalo. Pheta sena bakeng sa palo e lakatsehang ea ho pheta-pheta pele u fetohela letsohong le leng.
Exercise Tips:
- Motsamao o Laoloang: Etsa bonnete ba hore o etsa boikoetliso ka metsamao e laoloang. Koala letsoho la hao hantle le butle-butle, 'me u hanele boima ba' mele ha u khutlela sebakeng sa ho qala. Qoba ho sisinyeha kapa ho sebelisa matla ho phahamisa boima ba 'mele, kaha sena se ka lebisa khatellong ea mesifa mme ha se sebetse hantle li-biceps tsa hau.
- Tšoara: Tšoara sets'oants'o sa cable ka tieo empa eseng ka thata haholo. Tšoaro ea hau e lokela ho ba matla ka ho lekaneng ho laola boima ba 'mele, empa e se thata hoo e bakang tsitsipano e sa hlokahaleng letsohong la hao kapa forearm.
- Sebaka sa Elbow: Boloka setsoe sa hau haufi le 'mele oa hau' me u qobe ho se tsamaisa nakong ea boikoetliso. Phoso e tloaelehileng ke ho suthisa setsoe pele kapa morao nakong ea curl,
FAQ
Can beginners do the Cable One Arm Curl?
Ee, ba qalang ba ka etsa boikoetliso ba Cable One Arm Curl, empa ba lokela ho qala ka boima bo bobebe ho etsa bonnete ba hore ba sebelisa sebopeho se nepahetseng mme ba sa khathatse mesifa ea bona. Hape ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa mokhoa o nepahetseng le ho qoba kotsi.
What are common variations of the Cable One Arm Curl?
- Seated Cable One Arm Curl: Phapang ena e etsoa ka ho lula bencheng e behiloeng haufi le mochine oa cable, e leng ho lumellang hore ho be le lehlakoreng le fapaneng le ho eketseha ha botsitso.
- Cable One Arm Preacher Curl: Phapang ena e sebelisa benche ea bareri ho arola li-biceps ka ho felisa monyetla oa ho thekesela kapa lebelo.
- High-Pulley Cable Curl: Ka phapang ena, pulley e behiloe boemong bo phahameng, 'me mosebedisi o hulela molamu fatše, a kobehile ho ea lehetleng.
- Cable One Arm Reverse Curl: Phapang ena e kenyelletsa ho kobeha ha letsoho la hao le shebile fatše, le lebisang mesifa ea brachialis le forearm hammoho le biceps.
What are good complementing exercises for the Cable One Arm Curl?
- Li-Pushdown tsa Tricep: Li-Pushdown tsa Tricep li tlatsana le Cable One Arm Curls ka ho lebisa sehlopha sa mesifa se hanyetsanang, triceps. Sena se thusa ho leka-lekanya tsoelo-pele ea mesifa le ho boloka botsitso ba manonyeletso letsohong.
- Li-curls tsa Concentration: Li-curls tsa Concentration ke boikoetliso bo bong bo shebaneng le bicep bo tlatsanang le Cable One Arm Curls. Li lumella hore ho be le mefuta e mengata ea ho sisinyeha le ho itšehla thajana ho matla, ho matlafatsa matla le boholo ba li-biceps.
Related keywords for Cable One Arm Curl:
- Boikoetliso ba li-curl tsa cable
- Boikoetliso ba Bicep ka cable
- Boikoetliso ba ho matlafatsa letsoho ka holimo
- Mochine oa thapo o kobehang letsoho
- Mokokotlo o le mong oa letsoho le le leng
- Ho ikoetlisa ka Bicep ho sebelisa mochini oa cable
- Boikoetliso ba cable bakeng sa matsoho a ka holimo
- Khoele e le 'ngoe ea letsoho bicep curl
- Koetliso ea matla bakeng sa li-biceps
- Boikoetliso ba mochini oa cable bakeng sa mesifa ea letsoho