Dumbbell Over Bench Neutral Wrist Curl
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Overview:
The Dumbbell Over Bench Neutral Wrist Curl ke boikoetliso bo hahang matla bo shebileng matsoho a pele, haholo-holo ho ntlafatsa matla a ho ts'oara le ho ntlafatsa ho tenyetseha ha letsoho. Boikoetliso bona bo loketse baatlelete, li-weightlifters, kapa mang kapa mang ea batlang ho ntlafatsa matla a bona a ka holimo a 'mele le botsitso. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka ntlafatsa ts'ebetso ea lipapali le boikoetliso, ho thusa ho thibela likotsi ka ho matlafatsa mesifa ea letsoho le ea forearm, le ho ntlafatsa mesebetsi ea letsatsi le letsatsi e hlokang matla a letsoho le letsoho.
Table of Contents
Instructions
Step-by-step guide:
- Beha matsoho a hao holim'a lirope tsa hau, u lumelle matsoho a hao le li-dumbbells hore li lekelle moeling.
- Butle-butle kobetsa li-dumbbell holimo, u kobella matsoho a hao 'me u boloke liphatla tsa hau li tiile liropeng tsa hau.
- Tšoara konteraka ka holim'a ts'ebetso ka nakoana, ebe u theola li-dumbbells butle-butle sebakeng sa ho qala.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba hore o laola ho sisinyeha le ho se lumelle li-dumbbells ho theoha kapele.
Exercise Tips:
- Boima bo Loketseng: Khetha boima bo boima empa bo laoleha. Ke phoso e tloaelehileng ho sebelisa boima bo boima haholo, bo ka lebisang ho foromo e sa lokelang le kotsi e ka 'nang ea e-ba teng. Ho molemo ho qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hao a ntse a ntlafala.
- Motsamao o Laoloang: Ha o etsa curl, etsa bonnete ba hore metsamao ea hau e ea lieha ebile e laoloa. Qoba phoso ea ho sisinyeha kapa ho sebelisa matla ho phahamisa boima. Sena ha se fokotse feela katleho ea boikoetliso empa hape se eketsa kotsi ea kotsi.
- Full Range of Motion: Ho fumana molemo ka ho fetisisa boikoetlisong bona, etsa bonnete ba hore o atolosa letsoho la hao ka ho feletseng karolong e ka tlaase ea motsamao 'me u le koale ka botlalo.
FAQ
Can beginners do the Dumbbell Over Bench Neutral Wrist Curl?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Over Bench Neutral Wrist Curl. Ke boikoetliso bo batlang bo le bonolo bo lebisang mesifa ea forearm. Leha ho le joalo, ho bohlokoa hore ba qalang ba qale ka litekanyo tse bobebe ho qoba kotsi le ho etsa bonnete ba hore ba sebelisa foromo e nepahetseng. Joalo ka boikoetliso bofe kapa bofe bo bocha, ho ka ba molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a motsamao pele.
What are common variations of the Dumbbell Over Bench Neutral Wrist Curl?
- Mokokotlo o Emeng oa Dumbbell Wrist: Ka phetoho ena, u ema 'me u sekamela pele hanyenyane, u tšoere dumbbell ka letsoho la hao le shebile holimo,' me u kobehela letsoho la hao holimo.
- Reverse Dumbbell Wrist Curl: Phapang ena e kenyelletsa ho tšoara dumbbell ka letsoho la hao le shebile fatše le ho kobehela letsoho la hao holimo, ho sebetsa mesifa e fapaneng ha e bapisoa le curl e tloaelehileng.
- Hammer Dumbbell Wrist Curl: Bakeng sa phetoho ena, tšoara dumbbell ka hamore grip (joalokaha eka u tšoere hamore), ka monoana o motona, 'me u kobehele letsoho la hao holimo.
- Dumbbell Wrist Curl Over a Stability Ball: Phapang ena e tšoana le e tloaelehileng holim'a benche curl, empa u beha letsoho la hao holim'a bolo ea botsitso ho e-na le benche bakeng sa phephetso e eketsehileng ea ho leka-lekanya.
What are good complementing exercises for the Dumbbell Over Bench Neutral Wrist Curl?
- Dumbbell Wrist Extension: Boikoetliso bona bo sebetsa mesifa ea extensor ka forearm, e hanyetsanang le mesifa e sebetsang ho Dumbbell Over Bench Neutral Wrist Curl, e thusang ho boloka matla a leka-lekaneng ka forearm le ho thibela likotsi.
- Dumbbell Bicep Curl: Boikoetliso bona bo lebisa li-biceps brachii, mesifa e thusang ho phunyeletsa ha motsoako oa setsoe, e leng mokhatlo o boetse o ameha ho Dumbbell Over Bench Neutral Wrist Curl, kahoo e thusa ho matlafatsa matla a letsoho ka kakaretso le botsitso.
Related keywords for Dumbbell Over Bench Neutral Wrist Curl:
- Ho ikoetlisa ka forearm ea Dumbbell
- Boikoetliso ba letsoho bo sa nke lehlakore
- Li-curls tsa letsoho holim'a benche
- Boikoetliso ba li-dumbbell bakeng sa matsoho a pele
- Koetliso ea matla bakeng sa matsoho
- Boikoetliso ba ho haha mesifa ea forearm
- Boikoetliso ba letsoho la dumbbell wrist curl
- Boikoetliso bo sa nke lehlakore ba ho tšoara forearm
- Ho matlafatsa letsoho ka li-dumbbells
- Over bench dumbbell curl bakeng sa forearm