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Lever Reverse Grip Preacher Curl

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Overview:

The Lever Reverse Grip Preacher Curl ke boikoetliso ba ho koetlisa matla haholo-holo bo lebisang mesifa ea brachialis le brachioradialis matsohong, e ka thusang ho matlafatsa matla a forearm le ho ntlafatsa ho tšoara. Boikoetliso bona bo loketse ba batlang ho haha ​​​​le ho hlalosa mesifa ea bona ea matsoho, haholo-holo baatlelete, lihahi tsa 'mele, le batho ba nang le thahasello ea ho ikoetlisa' meleng. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka fana ka boikoetliso bo felletseng ba matsoho, ho khothaletsa botsitso ba mesifa, le ho kenya letsoho ts'ebetsong e ntle lipapaling le mesebetsing ea letsatsi le letsatsi e hlokang matla a letsoho le mamello.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Lever Reverse Grip Preacher Curl?
    2. Common variations of the Lever Reverse Grip Preacher Curl?
    3. Good complementing exercises for the Lever Reverse Grip Preacher Curl?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Tšoara litšepe ka ho li tšoara ka morao (lipatla li shebile fatše) 'me u netefatse hore matsoho a hao a otlolohile ka ho feletseng 'me a phomotse hamonate holim'a benche ea baruti.
  2. Butle-butle kobetsa lere holimo ha u ntse u boloka matsoho a hao a ka holimo le litsoe li eme holim'a padi, ho fihlela matsoho a hau a se a le haufi le ho koaheloa ka ho feletseng.
  3. Tšoara boemo bo konteraka nakoana, u petetsa li-biceps tsa hau.
  4. Butle-butle theola lehare ho khutlela sebakeng sa ho qala, ho etsa bonnete ba hore motsamao o laoloang o otlolla li-biceps tsa hau ka botlalo.

Exercise Tips:

  • Positioning: Netefatsa hore o dutse hantle bencheng ya baboledi. Sefuba sa hau se lokela ho ema ka thata khahlanong le pad mme liphaka tsa hau li lokela ho phomola ka mokhoa o phutholohileng holim'a lesela. Ho beha maemo ka nepo ho ka baka ho ikoetlisa ho sa sebetseng hantle le likotsi tse ka bang teng.
  • Motsamao o Laoloang: Qoba phoso ea ho sebelisa metsamao ea jerky, e potlakileng. Senotlolo sa boikoetliso bona ke ho tsamaea butle, ho laoloang. Phahamisa bar ka ho sisinyeha butle le ka mokhoa o tsitsitseng, tšoara motsotsoana ha matsoho a hao a atolositsoe ka ho feletseng, ebe butle-butle u theohele morao ho ea sebakeng sa ho qala. Sena se tla thusa ho eketsa ts'ebetso ea mesifa le kholo.
  • U se ke ua Eketsa: Ho bohlokoa

FAQ

Can beginners do the Lever Reverse Grip Preacher Curl?

Ee, ba qalang ba ka etsa boikoetliso ba Lever Reverse Grip Preacher Curl. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe le ho tsepamisa maikutlo ho sebopeho se nepahetseng ho qoba kotsi. Ba qalang ba boetse ba lokela ho nahana ka ho batla keletso ho setsebi sa boikoetliso ba 'mele kapa mokoetlisi ho netefatsa hore ba etsa boikoetliso ka nepo.

What are common variations of the Lever Reverse Grip Preacher Curl?

  • The Cable Reverse Grip Preacher Curl e sebelisa mochine oa cable bakeng sa tsitsipano e sa khaotseng nakong eohle ea boikoetliso, e leng se ka lebisang khōlong e ntle ea mesifa.
  • The EZ Bar Reverse Grip Preacher Curl ke phapang e 'ngoe moo EZ curl bar e sebelisoang ho e-na le lever, e fana ka mokhoa o fapaneng oa ho tšoara o ka bang bonolo matsohong a matsoho.
  • Hammer Grip Preacher Curl ke phapang e lebisang mesifa ea brachialis, e ka tlas'a biceps, ka ho sebelisa hamore grip.
  • The Incline Bench Reverse Grip Curl ke phapang e etsoang bencheng e sekametseng, e fetolang lehlakoreng la boikoetliso le ho lebisa li-biceps sebakeng se fapaneng.

What are good complementing exercises for the Lever Reverse Grip Preacher Curl?

  • Hammer Curls: Li-curls tsa hammer li lebisa mesifa ea brachialis, mesifa e haufi le li-biceps. Ho matlafatsa mesifa ena ho ka fana ka tšehetso e eketsehileng le botsitso nakong ea Lever Reverse Grip Preacher Curl, e ka 'nang ea eketsa katleho ea boikoetliso.
  • Li-curls tsa Wrist: Li-curls tsa letsoho li sebetsa mesifa ea forearm, e amehang ho ts'oereng le ho ts'oara bar nakong ea Lever Reverse Grip Preacher Curl. Ka ho matlafatsa mesifa ena, o ka ntlafatsa matla a hau a ho ts'oara, a ka kenyang letsoho ho laola le ho theha hantle nakong ea "curl curl".

Related keywords for Lever Reverse Grip Preacher Curl:

  • Sebelisa Mochini oa Boikoetliso ba Bicep
  • Reverse Grip Preacher Curl Workout
  • Koetliso ea Matla a Letsoho le Phahameng
  • Bicep Curl e nang le Mochini oa Boipheliso
  • Reverse Grip Bicep Exercise
  • Boikoetliso ba Mochini oa Moreri
  • Kaho ea mesifa ea letsoho e kaholimo
  • Sebelisa Mokhoa oa Moboleli oa Curl
  • Koetliso ea Bicep e nang le Mochini oa Boipheliso
  • Reverse Grip Preacher Curl bakeng sa Biceps.
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