anyinɔƒe ƒe fli

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Asi noa: "Ntepi."
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Sissejuhatus anyinɔƒe ƒe fli

Fli si wobɔbɔ nɔ anyi nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe lãmeka ƒe hatsotso geɖe ŋu, siwo dometɔ aɖewoe nye akɔta, abɔta, kple abɔta, si kpena ɖe ame ŋu be ame ƒe nɔnɔme nanyo ɖe edzi eye lãmekawo katã nada asɔ. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋutete. Amewo ate ŋu atia kamedede sia elabena menye ɖeko wòdoa ŋusẽ ame ƒe tame ƒe ŋusẽ kple dzidodo ko o, ke edoa aklã ƒe ɖoɖowɔwɔ nyuie ɖe ŋgɔ hã, si le vevie ŋutɔ na gbesiagbedɔwo kple abixɔxɔ nu.

Ülatuse sooritamine: Sisuline õpetus anyinɔƒe ƒe fli

• Lé mɔ̃a ƒe asiléƒewo eye nànɔ anyi ɖe tsitrenu eye wò akɔta nanɔ dzɔdzɔe, abɔta naɖiɖi eye nàtsɔ akɔta ado goe.
• He asiléƒeawo ɖe ŋuwò, nàna wò abɔta nate ɖe wò ŋutilã ŋu eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu le ʋuʋua ƒe nuwuwu.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ɖeka, emegbe nàtrɔ asiléƒea blewuu wòatrɔ ayi afisi nèdze egɔme tsoe, si ana wò abɔwo nakeke bliboe eye wò abɔta nakaka ɖe wo nɔewo dome.
• Gbugbɔ ʋuʋua gbugbɔgawɔ agbɔsɔsɔme si nèdi, kpɔ egbɔ be yeƒe akɔta le dzɔdzɔe eye yeɖu yeƒe ʋuʋu dzi le kamededea katã me.

Nõuanded sooritamiseks anyinɔƒe ƒe fli

• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na ʋuʋu si le ʋuʋum alo kabakaba. Ke boŋ, lé fɔ ɖe ʋuʋu blewuu, si dzi nàɖu ŋu. He asiléƒea alo atikplɔa ɖe wò ŋutilã ŋu, eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu le ʋuʋua ƒe nuwuwu. Emegbe, blewuu ɖe asi le asiléƒea ŋu wòatrɔ ayi afisi wòdze egɔme tsoe. Menye ɖeko esia axe mɔ ɖe abixɔxɔ nu ko o, ke akpɔ egbɔ hã be wole dɔ wɔm le wò lãmekawo ŋu nyuie.
• **Mègazã Kpekpeme Geɖe O**: Vodada bubu si bɔ enye kpekpeme geɖe zazã. Ne èle agbagba dzem be yeawu kamededea nu kple nɔnɔme nyuitɔ la, ke enye dzesi be kpekpemea lolo akpa. Kpekpeme si gbɔ eme zazã ate ŋu ana ame nanɔ nɔnɔme si mesɔ o me, si ate ŋu ana ame naxɔ abi eye kamedede si mewɔa dɔ nyuie o.
• **Engage Your Core**: Wò nu vevitɔ

anyinɔƒe ƒe fli KKK

Kas algajad saavad teha anyinɔƒe ƒe fli?

Ẽ, gɔmedzelawo ate ŋu awɔ fli me kamededea godoo. Ke hã, ele vevie be nàdze egɔme kple kpekpeme siwo mesẽ o eye nàlé fɔ ɖe nɔnɔme ŋu be nàƒo asa na abixɔxɔ. Anyo be nàna hehenala alo kamedefefewɔla bibi aɖe nalé ŋku ɖe wò agbalẽvia ŋu. Kamedede sia nyo ŋutɔ na akɔta ƒe lãmekawo, abɔta, kple abɔta ƒe ŋusẽdodo.

Millised on tavalised variatsioonid anyinɔƒe ƒe fli?

• Seated Cable Row: Wozãa kaƒomɔ̃ ƒe tɔtrɔ sia, si wɔnɛ be woate ŋu aʋuʋu nyuie, si dzi woate ŋu akpɔ ŋusẽ ɖo eye woate ŋu atrɔ asi le tsitretsitsi ŋu.
• Incline Bench Seated Row: Ne èɖo zikpui si dzi nànɔ anyi ɖe ʋuƒo si bɔbɔ ɖe anyi ŋgɔ la, àte ŋu aɖo wò akɔta ƒe lãmeka siwo le etame la tso dzogoe bubu dzi.
• Close Grip Seated Row: Ne èzã asiléƒe si léa nu kplikplikpli la, àte ŋu aɖo taɖodzinu na lãmeka siwo le wò akɔta titina vevie wu.
• Wide Grip Seated Row: Tɔtrɔ sia zãa asiléƒe si keke tsɔ ƒoa lãmeka siwo le wò akɔta kple abɔta ƒe gota gome la nu ƒu.

Millised on head täiendavad harjutused anyinɔƒe ƒe fli?

• Lat pulldowns nye kpeɖeŋutɔ gã aɖe na fli siwo bɔbɔ nɔ anyi esi woɖoa taɖodzinu na akɔta ƒe akpa si le etame kple latissimus dorsi, si kpena ɖe ame ŋu be lãmekawo ƒe tsitsi le akɔta bliboa me da sɔ.
• Fli siwo wobɔbɔ kpena ɖe fli siwo bɔbɔ nɔ anyi ŋu to lãmeka ƒe hatsotso siwo sɔ abe rhomboids, latissimus dorsi, kple trapezius ene dzi, gake wotsoa dzogoe bubu dzi, si naa kamedede si me kɔ wu na megbe.