Dumbbell e lutse e 'ngoe ea Biceps Curl
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Overview:
The Dumbbell Seated Alternate Biceps Curl ke boikoetliso ba matla bo lebisang li-biceps le mesifa ea letsoho le ka holimo, ho matlafatsa molumo oa mesifa le ho ntlafatsa matla a 'mele o ka holimo. Boikoetliso bona bo loketse batho ka bomong boemong leha e le bofe ba ho ikoetlisa, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, ka lebaka la matla a eona a fetohang ho latela boima ba li-dumbbells tse sebelisoang. Batho ba ka rata ho kenyelletsa boikoetliso bona kemisong ea bona bakeng sa katleho ea bona ho aheng boima ba mesifa ea letsoho, ho matlafatsa matla a kaholimo a 'mele, le ho matlafatsa mamello ea mesifa.
Table of Contents
Instructions
Step-by-step guide:
- Boloka likhahla tsa hau li le haufi le 'mele oa hau ka linako tsohle, ebe u koala dumbbell e le' ngoe ha u ntse u tšoara li-biceps, u boloka 'mele oohle oa hau o ntse o khutsitse.
- Tsoela pele ho phahamisa dumbbell ho fihlela li-biceps li kopantsoe ka ho feletseng 'me dumbbell e le mahetleng, ha letsoho le leng le ntse le le bolelele ba letsoho.
- Tšoara boemo ba konteraka bakeng sa khefu e khutšoanyane ha u ntse u petetsa li-biceps tsa hau, ebe butle-butle u qala ho khutlisetsa dumbbell sebakeng sa ho qala.
- Pheta ts'ebetso ka letsoho le leng, u fapanyetsana pele le morao pakeng tsa letsoho le leng le le leng bakeng sa palo eo u e batlang ea ho pheta-pheta.
Exercise Tips:
- Tsamaiso e Laoloang: Ha u phahamisa dumbbell, ho bohlokoa ho sebelisa motsamao o liehang le o laoloang. Qoba phoso ea ho sebelisa matla kapa ho theola boima ba 'mele, kaha sena se ka lebisa sebopehong se fosahetseng le kotsi e ka bang teng. Ho e-na le hoo, lebisa tlhokomelo ho ho fokotseha ha mesifa ea bicep le ho theola boima ba 'mele butle-butle ho eketsa ho kopanela ha mesifa.
- Mokhoa o Felletseng oa Motsamao: Ho fumana molemo ka ho fetisisa boikoetlisong, etsa bonnete ba hore o otlolla letsoho la hau ka botlalo botlaaseng ba motsamao le ho koalla boima ho ea holimo. Phoso e tloaelehileng ke ho etsa halofo ea reps feela, e sa keneng mesifa ea bicep ka botlalo.
- Matsoho a Mang: Joalokaha lebitso le fana ka maikutlo, o lokela ho fapanyetsana pakeng tsa letsoho le letšehali le le letona bakeng sa e 'ngoe le e' ngoe
FAQ
Can beginners do the Dumbbell e lutse e 'ngoe ea Biceps Curl?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell Seated Alternate Biceps Curl. Ke boikoetliso bo bonolo le bo sebetsang ho qala ho aha matla ka har'a li-biceps. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe le ho tsepamisa maikutlo ho sebopeho se nepahetseng ho qoba kotsi. Joalo ka boikoetliso bofe kapa bofe, ke mohopolo o motle ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa mokhoa o nepahetseng.
What are common variations of the Dumbbell e lutse e 'ngoe ea Biceps Curl?
- Hammer Curl: Phapang ena e kenyelletsa ho tšoara li-dumbbells ka liatla tsa hao tse shebaneng le torso, e sa sebetseng feela li-biceps empa hape le brachialis le brachioradialis, mesifa e 'meli ea letsoho le ka holimo le forearm.
- Concentration Curl: Ka phetoho ena, u lula bencheng u lutse holim'a serope sa hau se ka hare, 'me u kobeha dumbbell ho tloha moo, e arolang mesifa ea biceps ka katleho.
- Zottman Curl: Sena se kenyelletsa ho kobeha ka mokhoa o tloaelehileng empa ebe o retelehela matsoho a hao hore matsoho a hao a shebelle fatše bakeng sa karolo e theolelang ea ho sisinyeha, e sebetsang ka bobeli li-biceps le liphatla.
- Iketsetse Dumbbell Curl: Ka phapang ena, u lula bencheng e sekametseng 'me u tlohelle matsoho a hao a thekesele fatše, u kobetsa li-dumbbells ho tloha moo,
What are good complementing exercises for the Dumbbell e lutse e 'ngoe ea Biceps Curl?
- Li-Triceps Dips: Ha Dumbbell Seated Alternate Biceps Curl e sebetsa ka pele ho letsoho le ka holimo, Triceps Dips e lebisa ka morao ho letsoho, triceps, e fana ka boikoetliso bo leka-lekaneng bakeng sa letsoho lohle le ka holimo.
- Li-Curls tsa Concentration: Boikoetliso bona bo arola mesifa ea li-biceps le ho fokotsa ho kenya letsoho ha mesifa e meng, e leng ho lumellang ho tsepamisa mohopolo oa matla ka har'a li-biceps tse matlafatsang melemo ea ho matlafatsa li-biceps tsa Dumbbell Seated Alternate Biceps Curl.
Related keywords for Dumbbell e lutse e 'ngoe ea Biceps Curl:
- Li-curls tsa li-dumbbell tsa bicep
- Ho lutse li-curls tse fapaneng tsa bicep
- Boikoetliso ba li-dumbbell tse ka holimo
- Boikoetliso ba li-dumbbell bakeng sa li-biceps
- Li-curls tsa dumbbell tse lutseng
- Fetola bicep curl ka li-dumbbells
- Boikoetliso ba ho matlafatsa li-bicep
- Ho roala letsoho ka li-dumbbells
- Boikoetliso ba letsoho bo lutseng
- Ho ikoetlisa ka li-dumbbell bakeng sa li-biceps