Dumbbell One Arm Reverse Spider Curl
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Overview:
Dumbbell One Arm Reverse Spider Curl ke boikoetliso bo matlafatsang boo haholo-holo bo shebaneng le li-biceps le liphatla, ka melemo ea bobeli mahetleng le mokokotlong. E loketse batho ka bomong maemong ohle a ho ikoetlisa, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, ka sepheo sa ho eketsa matla a 'mele o ka holimo le ho ntlafatsa tlhaloso ea mesifa. Boikoetliso bona bo molemo ka ho khetheha ho ba batlang ho ntlafatsa matla a bona a ho tšoara le ho eketsa mefuta e fapaneng ea boikoetliso ba matsoho, kaha e arola letsoho le leng le le leng 'me e lumella metsamao e tsepamisitsoeng le e laoloang.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara dumbbell ka letsoho le le leng ka ho ts'oara supine (sepalema se shebile holimo) 'me u se tlohelle se leketle ka tlhaho ho tloha lehetleng la hao, ena ke sebaka sa hau sa ho qala.
- Butle-butle kobetsa dumbbell ho ea lehetleng la hao ha u ntse u boloka letsoho la hao le ka holimo le eme, u iname feela ka setsoe.
- Tšoara boemo ba tlhōrō nakoana, ho etsa bonnete ba hore u petetsa bicep ea hau ka holimo ho motsamao.
- Butle-butle theola dumbbell sebakeng sa ho qala, u atolose letsoho la hao ka ho feletseng 'me u ikutloe u otlolohile ka bicep, ebe u pheta motsamao bakeng sa palo e lakatsehang ea ho pheta-pheta pele u fetola letsoho le leng.
Exercise Tips:
- **Motsamao o Laoloang:** Qoba ho sisinyeha ka potlako, ho sisinyeha. Ho e-na le hoo, phahamisa le ho theola dumbbell ka mokhoa o liehang le o laoloang. Sena ha se thuse feela ho thibela kotsi empa hape se tiisa hore mesifa ea hau e sebetsa ka botlalo nakong ea mekhahlelo ea ho phahamisa le ho theola boikoetliso.
- **Qoba ho Sebelisa Momentum:** Phoso e tloaelehileng ke ho sebelisa lebelo ho phahamisa boima ho e-na le ho itšetleha feela ka matla a bicep. Sena se ka qojoa ka ho etsa bonnete ba hore setsoe sa hau se lula se eme 'me letsoho la hau le tsamaea feela.
- **Boima bo nepahetseng:** Sebelisa boima bo thata empa bo laoleha. Haeba boima bo le boima haholo, bo ka lebisa ho sebopeho se futsanehileng le likotsi tse ka 'nang tsa e-ba teng. Haeba e le bobebe haholo,
FAQ
Can beginners do the Dumbbell One Arm Reverse Spider Curl?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell One Arm Reverse Spider Spider Curl. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Joalo ka boikoetliso bofe kapa bofe bo bocha, ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea u tataisang ka mokhoa le mokhoa o nepahetseng. Hape ke habohlokoa hore u mamele 'mele oa hao' me u se ke ua iqobella ka potlako haholo, ho qoba kotsi e ka 'nang ea e-ba teng.
What are common variations of the Dumbbell One Arm Reverse Spider Curl?
- Dumbbell One Arm Reverse Spider Curl with Twist: Sena se kenyelletsa ho eketsa ho sotha ka holimo ho motsamao ho kenya li-biceps ka lehlakoreng le fapaneng.
- Dumbbell One Arm Reverse Spider Curl e nang le Isometric Hold: Phapang ena e kenyelletsa ho tšoara dumbbell ka holimo ho motsamao ka metsotsoana e seng mekae ho eketsa tsitsipano ea mesifa le ho khothalletsa ho fumana matla.
- Dumbbell One Arm Reverse Spider Curl e nang le Li-Resistance Bands: Ka ho eketsa lihlopha tsa ho hanyetsa boikoetliso, u ka baka tsitsipano e eketsehileng ho pholletsa le motsamao, e leng ho ka thusang ho eketsa kholo ea mesifa.
- Incline Bench Dumbbell One Arm Reverse Spider Curl: Phapang ena e kenyelletsa ho etsa boikoetliso bencheng e tšekaletseng ho shebisa li-biceps ho tloha lehlakoreng le fapaneng, le ka thusang ho ntlafatsa tlhaloso ea mesifa.
What are good complementing exercises for the Dumbbell One Arm Reverse Spider Curl?
- Dumbbell Concentration Curls: Li-curls tsa Concentration li boetse li lebisa tlhokomelo ho li-biceps le ho lumella motsamao o feletseng, o ka ntlafatsang melemo ea ho haha mesifa ea Dumbbell One Arm Reverse Spider Curl ka ho lebisa mesifa ho tloha lehlakoreng le fapaneng.
- Tricep Dumbbell Kickbacks: Ha Dumbbell One Arm Reverse Spider Curl e tsepamisitse maikutlo holim'a li-biceps, Tricep Dumbbell Kickbacks e lebisa mesifa e hanyetsanang, e leng triceps. Tekanyo ena e ka lebisa ho nts'etsopele ea letsoho e lekanang le ho thibela ho se leka-lekane ha mesifa ho ka lebisang kotsi.
Related keywords for Dumbbell One Arm Reverse Spider Curl:
- Dumbbell Spider Curl bakeng sa Biceps
- One Arm Reverse Spider Curl Boikoetliso
- Dumbbell Upper Arm Workout
- Ho matlafatsa Bicep ka Dumbbell
- E 'ngoe Arm Dumbbell Spider Curl
- Reverse Spider Curl bakeng sa Liphaka tse ka Holimo
- Boikoetliso ba Bicep ea letsoho le le leng
- Dumbbell Workout bakeng sa mesifa ea letsoho
- Koetliso e matla ea Bicep ka Dumbbell
- Boikoetliso bo tsoetseng pele ba Dumbbell bakeng sa Biceps