Dumbbell Reverse Spider Curl
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Overview:
Dumbbell Reverse Spider Curl ke boikoetliso bo reretsoeng ho matlafatsa le ho matlafatsa li-biceps le liphatla, ha li ntse li hohela mahetleng. Ke boikoetliso bo loketseng bakeng sa mang kapa mang ea batlang ho matlafatsa matla a 'mele, haholo baatlelete le ba phahamisang litšepe. Batho ba ka 'na ba batla ho kenyelletsa boikoetliso bona kemisong ea bona kaha e khothalletsa tlhaloso e ntle ea mesifa ea letsoho, e ntlafatsa matla a ho tšoara,' me e ka thusa ho ntlafatsa ts'ebetso lipapaling le mesebetsing ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Beha likhau tsa hau haufi le torso ea hau, 'me u netefatse hore liatla tsa hau li shebile holimo.
- Butle-butle kobeha litekanyo ha u ntse u boloka matsoho a ka holimo a eme, tsoela pele ho phahamisa litšepe ho fihlela li-biceps tsa hao li hokahane ka ho feletseng 'me li-dumbbells li le mahetleng.
- Tšoara boemo ba konteraka nakoana ha u ntse u petetsa li-biceps tsa hau.
- Butle-butle qala ho theola li-dumbbells ho khutlela sebakeng sa ho qala, ho etsa bonnete ba ho boloka foromo ea hau e laoloa ebile e tsitsitse ho pholletsa le mokhatlo.
Exercise Tips:
- Motsamao o Laoloang: Ho fumana molemo oa boikoetliso bona, ho bohlokoa ho etsa rep e 'ngoe le e 'ngoe ka motsamao o laoloang, o etsoang ka boomo. Qoba phoso e tloaelehileng ea ho sebelisa matla ho phahamisa litšepe. Ho e-na le hoo, tsepamisa maikutlo ho kenya li-biceps le forearm tsa hau ho phahamisa le ho theola li-dumbbells.
- Boima bo Loketseng: Khetha boima bo boima empa bo laoleha. E lokela ho ba boima bo lekaneng ho etsa hore li-reps tse peli tsa ho qetela tsa sete ea hau li be thata, empa li se boima hoo u ke keng ua khona ho boloka sebopeho se nepahetseng. Phoso e tloaelehileng ke ho phahamisa boima haholo, e ka lebisang kotsi 'me e ke ke ea lebisa ka katleho mesifa e reriloeng
FAQ
Can beginners do the Dumbbell Reverse Spider Curl?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell Reverse Spider Curl. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho fihlela u phutholohile ka motsamao ho qoba kotsi. Hape ho molemo ho ba le mokoetlisi oa hau kapa setsebi sa boikoetliso ba 'mele se u tataisang nakong ea boikoetliso ho netefatsa hore u sebelisa foromo e nepahetseng. Joalo ka boikoetliso bofe kapa bofe, haeba u utloa bohloko kapa u sa phutholoha, emisa boikoetliso 'me u buisane le setsebi sa bophelo bo botle kapa boikoetliso.
What are common variations of the Dumbbell Reverse Spider Curl?
- Single-Arm Dumbbell Spider Curl: Phapang ena e kenyelletsa ho etsa boikoetliso ka letsoho le le leng, ho u fa monyetla oa ho tsepamisa maikutlo ho feta bicep ka 'ngoe.
- Incline Bench Spider Curl: Ho e-na le ho sebelisa benche ea baruti, u robala ka sefahleho holim'a benche e tšekaletseng, e leng se u lumellang hore u be le lehlakoreng le fapaneng la khanyetso.
- Dumbbell Spider Curl e nang le Twist: Ka phetoho ena, o qala ka ho ts'oara ho sa nke lehlakore karolong e ka tlaase ea motsamao ebe o sotha letsoho la letsoho la hao hore le otlolohe ha u phahamisa dumbbell, u tšoara bicep le forearm.
- Alternating Dumbbell Spider Curl: Phetolelong ena, u phahamisa dumbbell ka 'ngoe, e ka thusang ho boloka tsitsipano e sa feleng ho li-biceps le ho eketsa nako eohle tlas'a tsitsipano.
What are good complementing exercises for the Dumbbell Reverse Spider Curl?
- Li-curls tsa Concentration: Li-curls tsa Concentration li arola li-biceps ka tsela e tšoanang le ea Dumbbell Reverse Spider Curls, empa li etsoa sebakeng se lutseng, se ka thusang ho eketsa matla a ho ikoetlisa le ho matlafatsa kholo ea mesifa.
- Barbell Curl: Boikoetliso bona bo tlatselletsa Dumbbell Reverse Spider Curl ka ho sebetsa lihlopha tse tšoanang tsa mesifa (li-biceps le forearms), empa ka "barbell" ho e-na le li-dumbbells, tse ka thusang ho eketsa matla a kakaretso le mesifa ea mesifa ka ho lumella hore boima bo boima bo phahamisoe.
Related keywords for Dumbbell Reverse Spider Curl:
- Boikoetliso ba Dumbbell Reverse Spider Curl
- Boikoetliso ba Bicep ka li-dumbbells
- Boikoetliso ba ho matlafatsa letsoho ka holimo
- Mefuta e fapaneng ea Spider Curl
- Mokhoa oa Reverse Spider Curl
- Ho ikoetlisa ka letsoho ka li-dumbbells
- Mekhoa e meng ea Bicep curl
- Boikoetliso ba li-dumbbell bakeng sa matsoho a ka holimo
- Mokhoa oa ho etsa Reverse Spider Curl
- Ho matlafatsa li-biceps ka Dumbbell Reverse Spider Curl