Dumbbell Hammer Curls
:
Get the library in your pocket!
Overview:
Li-Dumbbell Hammer Curls ke boikoetliso bo matla ba ho ikoetlisa bo lebisang li-biceps le liphatla, tse fanang ka kholo e kholo ea mesifa le matla a ntlafetseng a ho ts'oara. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha bo ka fetoloa habonolo hore bo lumellane le maemo a fapaneng a ho ikoetlisa. Batho ka bomong ba ka khetha boikoetliso bona ho matlafatsa matla a bona a holimo, ho ntlafatsa tlhaloso ea mesifa, le ho matlafatsa ts'ebetso ea liatleletiki ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Boloka matsoho a ka holimo a eme, exhale 'me u kobe litšepe ha u ntse u hokela li-biceps tsa hau. Tsoela pele ho phahamisa litekanyo ho fihlela li-biceps tsa hau li kenngoa ka ho feletseng 'me li-dumbbells li le mahetleng. Tšoara boemo ba konteraka nakoana ha u ntse u petetsa li-biceps tsa hau.
- Inhale 'me butle-butle u qale ho theola li-dumbbells ho khutlela sebakeng sa ho qala.
- Pheta mokhoa ona bakeng sa palo e khothalletsoang ea ho pheta-pheta.
- Etsa bonnete ba hore u boloka litsoe tsa hau li le haufi le torso ea hau ka linako tsohle 'me u se ke ua sebelisa mokokotlo kapa mahetla ho phahamisa litšepe; li-biceps tsa hau li lokela ho etsa mosebetsi oohle.
Exercise Tips:
- Qoba ho Swinging: Phoso e tloaelehileng ke ho sebelisa mokokotlo kapa mahetla ho phahamisa litšepe. Sena ha se fokotse feela katleho ea boikoetliso ho li-biceps tsa hau empa hape se ka baka kotsi. Ho qoba sena, boloka likhama tsa hau li le haufi le torso ea hau ka linako tsohle 'me u se ke ua sebelisa mahetla a hao ho phahamisa li-dumbbells.
- Motsamao o Laoloang: Etsa boikoetliso ka mokhoa o liehang le o laolehileng. Qoba moleko oa ho phahamisa li-dumbbells kapele kapa ho li tlohella hore li theohe kapele karolong e tlase. Sena se tla etsa bonnete ba hore mesifa e sebetsa ka ho fetisisa le ho fokotsa kotsi ea kotsi.
- Boima bo Loketseng: Sebelisa boima bo thata empa
FAQ
Can beginners do the Dumbbell Hammer Curls?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Hammer Curls. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho le mokhoa o nepahetseng, le ho qoba kotsi. Ha matla le mekhoa e ntse e ntlafala, boima bo ka eketseha butle-butle. Kamehla ke mohopolo o motle ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele se bonts'ang boikoetliso pele ho netefatsa hore u bo etsa ka nepo.
What are common variations of the Dumbbell Hammer Curls?
- Cross Body Hammer Curls: Ho e-na le ho kobetsa li-dumbbells ka mokhoa o tloaelehileng, u li pota-pota 'meleng oa hao, u shebile mesifa ea brachialis e ka tlas'a biceps.
- Seated Hammer Curls: Phapang ena e etsoa ha e lutse, e thusang ho arola li-biceps le ho fokotsa monyetla oa ho sebelisa mesifa e meng ho phahamisa boima.
- Alternating Hammer Curls: Ka phapang ena, u phahamisa dumbbell e le 'ngoe ka nako ho e-na le ho phahamisa bobeli ka nako e le' ngoe, e leng se u lumellang hore u tsepamise maikutlo letsohong le leng le le leng ka bomong.
- Hammer Curl e nang le Lihlopha tsa Resistance: Ho e-na le ho sebelisa li-dumbbells, u etsa boikoetliso ka lihlopha tsa ho hanyetsa, ho fana ka tsitsipano e sa khaotseng ho pholletsa le mefuta eohle ea ho sisinyeha.
What are good complementing exercises for the Dumbbell Hammer Curls?
- Pull-ups: Boikoetliso bona bo tlatselletsa Dumbbell Hammer Curls ka ho hohela li-biceps ka tsela e fapaneng, ho fana ka boikoetliso bo felletseng bakeng sa mesifa ea letsoho le ho eketsa matla a ho tšoara.
- Li-curls tsa Concentration: Li-curls tsa Concentration li boetse li lebisa li-biceps, joalo ka Dumbbell Hammer Curls, empa li arola mesifa ea bicep ka ho khetheha, e thusa ho haha mesifa le tlhaloso.
Related keywords for Dumbbell Hammer Curls:
- "Koetliso ea Dumbbell Hammer Curls"
- "Boikoetliso ba ho matlafatsa forearm"
- "Likoetliso tsa li-dumbbell bakeng sa matsoho"
- "Mokhoa oa ho etsa li-dumbbell Hammer Curls"
- "Ho ikoetlisa ka bicep ka li-dumbbells"
- "Sebopeho le mokhoa oa Hammer Curls"
- "Boikoetliso ba toning ea letsoho"
- "Koetliso ea matla bakeng sa liphahlo"
- "Ho ikoetlisa lapeng ka li-dumbbells"
- "Ho ikoetlisa bakeng sa matsoho a matla"