Lever Preacher Curl
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Overview:
Lever Preacher Curl ke boikoetliso bo sebetsang bo lebisang li-biceps, ho matlafatsa matla le boholo ba mesifa. Boikoetliso bona bo loketse batho ba maemong ohle a boikoetliso, ho kenyeletsoa ba qalang le ba eang boikoetliso ba 'mele ba nang le boiphihlelo, ba ikemiselitseng ho ntlafatsa matla a bona a holimo le ho aha matsoho a hlakileng. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho ntlafatsa botle ba letsoho la hau, ho ntlafatsa ts'ebetso ea hau lipapaling kapa mesebetsing e hlokang matla a letsoho, le ho kenya letsoho ho leka-lekana ha mesifa le botsitso.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara li-lever handles ka letsoho le ka tlas'a letsoho, ho etsa bonnete ba hore liatla tsa hau li shebile holimo 'me matsoho a hao a otlolohile ka ho feletseng.
- Butle-butle kobetsa matshwaro ho leba mahetleng a hao ha o ntse o boloka matsoho a hao a ka hodimo le mahetla a sa sisinyehe, matsoho a hao feela a ka pele a lokela ho tsamaya.
- Emisa ka holim'a motsamao, u petetsa li-biceps tsa hau nakoana pele u theola maqhama butle ho khutlela sebakeng sa ho qala.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea li-reps, ho netefatsa ho boloka sebopeho se nepahetseng nakong eohle ea boikoetliso.
Exercise Tips:
- Sebaka sa Grip le Elbow: Tšoara lever bar ka ho tšoara ka tlas'a letsoho (limpatla li shebile holimo) 'me matsoho a hao a arohane ka bophara ba mahetla. Etsa bonnete ba hore likhahla tsa hau li tsamaisana le mahetla a hao 'me li se ke tsa phatloha, sena se tla u thusa ho boloka taolo le ho qoba kotsi.
- Controlled Movement: Qoba phoso e tloaelehileng ea ho potlakela boikoetliso. Ho e-na le hoo, lebisa tlhokomelo ho motsamao o liehang, o laoloang. Ha u ntse u koalla bar ho ea mahetleng a hao, petetsa li-biceps tsa hao ka holimo ho motsamao ebe u theola mokoloko butle-butle ho ea tlaase.
- Phapang e Felletseng ea Motion: Ho bohlokoa
FAQ
Can beginners do the Lever Preacher Curl?
Ee, ba qalang ba ka etsa boikoetliso ba Lever Preacher Curl. Leha ho le joalo, ho bohlokoa hore ba qale ka litekanyo tse bobebe le ho netefatsa sebopeho se nepahetseng ho qoba kotsi. Ho bohlokoa hape ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a ba tataise ho fihlela ba phutholohile ho e etsa ba le bang.
What are common variations of the Lever Preacher Curl?
- Barbell Preacher Curl: Phapang ena e sebelisa barbell, e ka thusang ho kopanya matsoho ka bobeli le ho eketsa mojaro o akaretsang.
- One-Arm Preacher Curl: Phapang ena e tsepamisitse maikutlo letsohong le le leng ka nako, e lumellang boiteko bo matla ho feta bicep ka 'ngoe.
- Incline Preacher Curl: Phapang ena e etsoa bencheng e thellang, e ka fanang ka lehlakoreng le fapaneng le ho lebisa li-biceps ka tsela e ikhethang.
- Hammer Preacher Curl: Phapang ena e kenyelletsa ho tšoara hamore (limpatla tse shebaneng), tse ka thusang ho kopanya mesifa ea brachialis le brachioradialis, mesifa ea forearm.
What are good complementing exercises for the Lever Preacher Curl?
- Tricep Pushdowns: Ha Lever Preacher Curls e lebisa tlhokomelo ho li-biceps, Tricep Pushdowns e lebisa tlhokomelo ho triceps, e leng sehlopha sa mesifa se hanyetsanang. Ka ho matlafatsa li-triceps, o netefatsa tsoelo-pele e leka-lekaneng le ho fokotsa kotsi ea kotsi ka lebaka la ho se lekane ha mesifa.
- Barbell Curl: Boikoetliso bona bo boetse bo lebisa tlhokomelo ho li-biceps, tse tšoanang le tsa Lever Preacher Curls. Leha ho le joalo, e kenyelletsa ho tšoara le ho ema ho fapaneng, ho lumella ho tsosoa ha mesifa ea mesifa ho tloha ka lehlakoreng le fapaneng, e leng se ka lebisang ho nts'etsopele ea mesifa e pharaletseng.
Related keywords for Lever Preacher Curl:
- Eketsa boikoetliso ba mochini oa bicep
- Boikoetliso ba Lever Preacher Curl
- Boikoetliso ba ho matlafatsa letsoho ka holimo
- Ho ikoetlisa ka Bicep ka mochini oa Leverage
- Boikoetliso ba letsoho ba Moreri Curl
- Boikoetliso ba ho haha mesifa ea bicep
- Ntlafatsa boikoetliso ba lisebelisoa tsa boikoetliso
- Boikoetliso bo matla ba bicep
- Letsoho le holimo le toning le Preacher Curl
- Boikoetliso bo tsoetseng pele ba bicep ka mochini oa Leverage.