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

Seated Row nye ŋusẽdodo ƒe hehexɔxɔ si wɔa dɔ ŋutɔ si me wòléa ŋku ɖe lãmeka siwo le wò akɔta, abɔta, kple abɔwo ŋu koŋ, si wɔnɛ be wò tenɔnɔ nyuie wu kple lãmekawo ƒe dadasɔ nyuie wu. Enye kamedede nyui aɖe ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, siwo dome gɔmedzelawo hã le, elabena ekpena ɖe ame ŋu be lãmekawo ƒe ŋusẽ kple dzidodo siaa nyona ɖe edzi. Amewo ate ŋu atia kamedede sia elabena menye ɖeko wòdoa ŋusẽ ame ƒe tame ƒe ŋusẽ ko o, ke ekpena ɖe ame ŋu le abixɔxɔ nutsitsi hã me eye wònaa gbesiagbe dɔwɔwɔ ƒe ʋuʋu nyona ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Anyinɔƒe ƒe Fli

• Esi wò abɔwo keke la, lé V-bar ƒe asiléƒea eye nàbɔbɔ ɖe megbe vie, nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nanɔ dzi.
• He asiléƒeawo ɖe megbe ɖo ta wò akɔta esime nèle wò abɔtawo te ɖe wò ŋutilã ŋu, eye nànɔ wò akɔta ƒe lãmekawo mimim ne èle ʋuʋua ƒe kɔkɔƒe ɖom.
• Lé nɔnɔme si me nèbla nu ɖo la me ɖe asi sɛkɛnd ɖeka eye nàtrɔ V-bar la ɖe nɔnɔme gbãtɔ me vivivi esime nèle edzi ɖum.
• Gbugbɔ ʋuʋu sia hena alesi wokafui be nàgbugbɔ awɔe, eye nàkpɔ egbɔ be yeƒe akɔta nanɔ teƒe ɖeka le kamededea katã me.

Nõuanded sooritamiseks Anyinɔƒe ƒe Fli

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu kabakaba. Ke boŋ wɔ kamededea blewuu eye nàɖu edzi. He asiléƒeawo ɖe ŋuwò to wò akɔta ƒe lãmekawo zazã me, tɔ vie ne asiléƒeawo le wò ƒodo gbɔ, emegbe nàtrɔ ayi teƒe si nèdze egɔme tsoe la vivivi. Esia ana wò lãmekawo nawɔ dɔ le kamededea katã me.
• Asiléƒe Nyuitɔ: Lé asiléƒeawo eye wò asibidɛwo nadze ŋgɔ wo nɔewo. Woyɔa esia be neutral grip eye wòkpena ɖe ame ŋu be woaɖe megbe lãmekawo ɖe vovo nyuie wu. Ƒo asa na asiléƒeawo léle sesĩe akpa elabena esia ate ŋu ana asibidɛwo nate ɖe wo dzi.
• Ƒo asa na wò abɔwo keke wòagbɔ eme: Mègakeke wò abɔwo ɖe enu wòagbɔ eme alo nàbɔbɔ ɖe megbe akpa ne èle tɔtrɔm yi afisi nèdze egɔme tsoe o. Esia ate ŋu ana wò akɔta kple abɔta nate ɖe dzi madzemadzee, eye ate ŋu adzɔ hã

Anyinɔƒe ƒe Fli KKK

Kas algajad saavad teha Anyinɔƒe ƒe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Seated Row ƒe kamededea. Enye kamedede nyui aɖe si doa ŋusẽ lãmeka siwo le akɔta eye woƒe ŋusẽ naɖo wo ŋu. Ke hã, ele vevie be gɔmedzelawo nadze egɔme kple kpekpeme bɔbɔewo be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye be woaxe mɔ ɖe abixɔxɔ nu. Ate ŋu aɖe vi ne hehenala alo kamedefefewɔla bibi aɖe nawɔ aɖaŋu si sɔ la afia gbã. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Anyinɔƒe ƒe Fli?

• Incline Bench Seated Row: Le tɔtrɔ sia me la, èwɔa fli la esime nèbɔbɔ nɔ incline bench dzi, si ate ŋu akpe ɖe ŋuwò be wò akɔta ƒe lãmekawo nawɔ dɔ sesĩe wu.
• Kaƒomɔ̃ si Wobɔbɔ Nɔ anyi: Tɔtrɔ sia zãa kaƒomɔ̃, si wɔnɛ be woate ŋu aʋuʋui bɔbɔe wu, si dzi woate ŋu akpɔ ŋusẽ ɖo wu eye woate ŋu aƒo lãmekaawo ɣesiaɣi le kamededea katã me.
• Wide Grip Seated Row: Tɔtrɔ sia zãa asiléƒe si keke wu, si ate ŋu akpe ɖe ŋuwò nàɖo wò akɔta kple abɔta ƒe lãmekawo nyuie wu.
• Underhand Grip Seated Row: Tɔtrɔ sia zãa asiléƒe, si ate ŋu ate gbe ɖe latissimus dorsi lãmeka si le wò akɔta ƒe akpa si le anyime dzi geɖe wu.

Millised on head täiendavad harjutused Anyinɔƒe ƒe Fli?

• Deadlifts nye kamedede gã aɖe si kpena ɖe Seated Rows ŋu elabena wowɔa dɔ le akɔta bliboa dzi, si me akɔta ƒe akpa si le anyime kple mɔ̃wo hã le, siwo menye nu vevitɔ si dzi Seated Rows tsia dzi ɖo o, si wɔnɛ be wowɔa megbe kamedede si me kɔ nyuie.
• Bent-Over Rows ate ŋu akpe ɖe Seated Rows hã ŋu elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ le megbe, gake wotsoa dzogoe bubu dzi, si wɔnɛ be lãmekawo ƒe dadasɔ kple woƒe sɔsɔme nanyo ɖe edzi.