How To: Alternating Dumbbell CurlYouTube↗  IA↗(long shot)
Howto & Style  3.7M views 11K likes 442 dislikes   27 Oct 2009
ScottHermanFitness 2.8M subscribers United States YouTube↗


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What's going on everybody? I'm Scott from Scotthermanfitness.com
¿Qué está pasando con todos? Soy Scott de Scotthermanfitness.com
I'm going to show you guys how to perform single arm dumbbell curls
Voy a mostrarles cómo realizar los rizos con mancuernas de un solo brazo.
which can either be done at home or at the gym.
Lo que se puede hacer en casa o en el gimnasio.
First you're going to pick a dumbbell that you can do pick the proper weight.
Primero vas a elegir una mancuerna que puedes hacer para elegir el peso adecuado.
Grab the dumbbell with your hand in the middle of the handle
Agarra la mancuerna con la mano en el medio del mango
then you're gonna pick them up.
entonces vas a recogerlos
Now when you're at a state of rest
Ahora cuando estás en estado de reposo
turn the dumbbells so your palms are always facing the mirror or facing the wall that's in front of you.
gire las mancuernas para que sus palmas estén siempre mirando hacia el espejo o hacia la pared que está frente a usted.
Don't ever turn them in like this keep them like that
Nunca los entregues así, mantenlos así.
It's going to put more tension into your forearms as you grip the dumbbell as hard as you can to hold it that way
Va a poner más tensión en sus antebrazos cuando agarre la mancuerna tan fuerte como pueda para sostenerla de esa manera
and what you're going to do maintain neutral spine by keeping your head straight
y lo que vas a hacer es mantener la columna vertebral neutral manteniendo la cabeza recta
slight bend in your knees get your feet shoulder-width apart
flexión leve en las rodillas sepárese los pies al ancho de los hombros
Hold your elbows in front of your hips and then you're gonna lift one at a time.
Sostenga los codos frente a las caderas y luego levantará uno por uno.
You're going to breathe out as you exert the force
Vas a exhalar mientras ejerces la fuerza.
down breathe in then up. Now you see as they come down and up my elbows are always in front of my hips.
respirar hacia abajo y luego hacia arriba. Ahora ves como bajan y suben mis codos siempre frente a mis caderas.
One more
Uno mas
And that's how you perform a single dumbbell curl for more information, please subscribe to my channel.
Y así es como realiza una sola flexión con mancuernas para obtener más información, suscríbase a mi canal.
More good stuff coming soon
Más cosas buenas próximamente
Have a great day guys
Que tengan un buen día chicos
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