Dumbbell Biceps Curl Reverse
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Overview:
Dumbbell Biceps Curl Reverse ke boikoetliso ba matla bo shebileng li-biceps le liphatla. E loketse batho ba maemong 'ohle a ho ikoetlisa ba batlang ho ntlafatsa matla a bona a mmele, tlhaloso ea mesifa, le matla a ho ts'oara. Batho ba ka rata ho etsa boikoetliso bona kaha ha bo ntlafatse botle ba matsoho feela empa hape bo ntlafatsa matla a sebetsang, a molemo mesebetsing ea letsatsi le letsatsi le lipapaling.
Table of Contents
Instructions
Step-by-step guide:
- Boloka likhau tsa hau li le haufi le torso ea hau ka linako tsohle 'me u boloke matsoho a hao a ka holimo a eme.
- Joale, koala litšepe ha u ntse u hokela li-biceps tsa hau ha u ntse u phefumoloha, u netefatse hore matsoho a hao feela a tsamaea.
- Tsoela pele ho sisinyeha ho fihlela li-biceps li kenngoa ka ho feletseng 'me li-dumbbells li le mahetleng.
- Butle-butle qala ho khutlisetsa li-dumbbells sebakeng sa ho qala ha u ntse u phefumoloha, u pheta boikoetliso bakeng sa palo e khothalletsoang ea ho pheta-pheta.
Exercise Tips:
- Qoba ho Sebelisa Momentum: Ho bonolo ho qala ho sebelisa mokokotlo kapa mahetla ho phahamisa litšepe ha u khathetse, empa sena se ka lebisa kotsi 'me ha se sebetse ka katleho li-biceps tsa hau. Etsa bonnete ba hore motsamao oa ho phahamisa o tsoa ho li-biceps tsa hau feela.
- Khetha Boima bo Botle: Ho sebelisa li-dumbbells tse boima haholo ho ka lebisa sebopeho se sa lokelang le kotsi e ka 'nang ea e-ba teng. Qala ka boima boo u ka bo phahamisang bakeng sa 10 ho ea ho 12 reps ka mokhoa o motle. Ha u ntse u matlafala, u ka eketsa boima butle-butle.
- Mokhoa o felletseng oa ho sisinyeha: Etsa bonnete ba hore o sebelisa mefuta e fapaneng ea ho sisinyeha, o theola li-dumbbells ho ea tlase le
FAQ
Can beginners do the Dumbbell Biceps Curl Reverse?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell Biceps Curl Reverse. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Ha matla le mekhoa e ntse e ntlafala, boima bo ka eketseha butle-butle. Ho boetse ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo mosebetsing oa boikoetliso qalong ho netefatsa hore boikoetliso bo etsoa ka nepo.
What are common variations of the Dumbbell Biceps Curl Reverse?
- Lekunutu la Concentration: Ka phapang ena, u lula fatše ka maoto a hao a atolositsoe 'me u koale dumbbell pakeng tsa maoto a hao, e leng se arolang li-biceps ka katleho.
- Incline Dumbbell Curl: Phapang ena e etsoa bencheng e tšekaletseng, e fetolang lehlakore la boikoetliso le ho kenya likhoele tse fapaneng tsa mesifa ho li-biceps.
- Zottman Curl: Phapang ena e ikhethang e kenyelletsa ho kobetsa dumbbell joalo ka mokokotlo o tloaelehileng, empa ebe o reteletsa matsoho hore matsoho a hao a shebelle fatše pele o theola boima ba 'mele, o tobane le li-biceps le liphatla.
- Preacher Curl: Phapang ena e etsoa ho sebelisoa benche ea bareri, e thusang ho arola li-biceps ka ho u thibela ho sebelisa mahetla kapa mokokotlo ho phahamisa boima.
What are good complementing exercises for the Dumbbell Biceps Curl Reverse?
- Tricep Dips: Ha Dumbbell Biceps Curl Reverse e sebetsa ho li-biceps, ke habohlokoa ho e leka-lekanya ka ho sebetsa le triceps hape. Tricep Dips ke motlatsi o phethahetseng ha a ntse a lebisa tlhokomelo ho triceps, ho etsa bonnete ba hore matsoho a ntlafatsoa ka tsela e lekanang le ho thibela ho se leka-lekane ha mesifa.
- Zottman Curls: Tsena li ntle bakeng sa ho sebetsa ka bobeli li-biceps le brachialis le brachioradialis tse hlokomolohuoang hangata. Ka ho potoloha li-dumbbells letsohong la hau holimo le tlase ho motsamao, o sebetsa likarolo tse fapaneng tsa letsoho la hau, o tlatsana le Dumbbell B.
Related keywords for Dumbbell Biceps Curl Reverse:
- Boikoetliso ba Dumbbell Reverse Curl
- Boikoetliso ba ho matlafatsa forearm
- Boikoetliso ba li-dumbbell bakeng sa matsoho
- Mokhoa oa ho fetola li-biceps curl
- Boikoetliso ba li-dumbbell bakeng sa matsoho a pele
- Reverse Biceps Curl tutorial
- Mokhoa oa ho etsa Dumbbell Reverse Curls
- Ho ikoetlisa ka letsoho le li-Dumbbells
- Tataiso ea Dumbbell Biceps Reverse Curl
- Ho ntlafatsa matla a forearm ka li-Dumbbells.