Bent-Over Row kple Afɔkpa

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior

Sissejuhatus Bent-Over Row kple Afɔkpa

Bent-Over Row with Towel nye kamedede nyui aɖe si koŋ tɔa ŋku lãmeka siwo le wò akɔta, abɔta, kple abɔwo me, si doa ŋusẽ ame ƒe akpa si le etame eye wòli ke. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana yewoƒe nɔnɔme nanyo ɖe edzi, yewoana lãmekawo nada asɔ nyuie wu, eye yewoado ŋusẽ yewoƒe dɔwɔwɔ. Kamedede sia nyo elabena menye ɖeko wòbia dɔwɔnu sue aɖe ko - afɔkpa ko - ke woate ŋu awɔe le afisiafi hã, si wɔe be wònye kpeɖeŋutɔ si sɔ na kamedede ƒe ɖoɖo ɖesiaɖe.

Ülatuse sooritamine: Sisuline õpetus Bent-Over Row kple Afɔkpa

• Blo wò klowo vie eye nàtsɔe aƒo ɖe akɔta, nàna wò akɔta nanɔ gbadzaa eye wò akɔta nasɔ kple anyigba kloe.
• He afɔkpaa ɖo ta wò akɔta, nàna wò abɔta nate ɖe wò ŋutilã ŋu eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu.
• Lé nɔnɔmea me ɖe asi sɛkɛnd ʋɛ aɖewo, emegbe nàkeke wò abɔwo ɖe enu blewuu nàtrɔ ayi nɔnɔme si nèdze egɔme tsoe la gbɔ.
• Gbugbɔ wɔ ɖoɖo sia hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Bent-Over Row kple Afɔkpa

• Asiléle ƒe Ŋusẽ: Asiléle sesẽ le vevie na kamedede sia. Ne wò asiléƒea gbɔdzɔ la, afɔkpaa ate ŋu adzo le wò asiwo me, si ana nàde kame si mewɔa dɔ nyuie o alo axɔ abi. Kpɔ egbɔ be yelé afɔkpaa sesĩe eye nèlé eƒe nugbɔ eveawo sɔsɔe.
• Dzra Wò Ʋuʋu Dzi: Ƒo asa na ʋuʋu sesĩe alo ʋuʋu kabakaba. Nu vevitɔ si le kamedede sia mee nye ʋuʋu blewuu si dzi woaɖu. Ne èhe afɔkpaa ɖo ta wò akɔta la, mimi wò abɔtaƒuwo ɖe wo nɔewo ŋu eye nàlé wo ɖe asi sɛkɛnd ɖeka hafi nàɖe asi le eŋu blewuu atrɔ ayi teƒe si nèdze egɔme tsoe. Esia ana nàkpɔ egbɔ be èle dɔ wɔm le lãmeka siwo sɔ ŋu eye màɖo ŋu ɖe ŋusẽ ŋu o.
• Yagbɔgbɔ ƒe Mɔnu: Yagbɔgbɔ nyuie le vevie ŋutɔ na kamedede ɖesiaɖe. Inh

Bent-Over Row kple Afɔkpa KKK

Kas algajad saavad teha Bent-Over Row kple Afɔkpa?

Ẽ, gɔmedzelawo ate ŋu awɔ Bent-Over Row with Towel kamededea. Enye kamedede bɔbɔe si wɔa dɔ nyuie si ate ŋu akpe ɖe ame ŋu be ŋusẽ kple asitɔtrɔ le nɔnɔmewo ŋu siaa nanyo ɖe edzi. Gake ele vevie be nàwɔ kamededea nyuie be nàƒo asa na abixɔxɔ. Ele be gɔmedzelawo nadze egɔme kple kpekpeme sue alo afɔkpa ɖeɖeko gɔ̃ hã eye vivivi la, woadzi tsitretsiɖeŋua ɖe edzi ne wole ŋusẽ kpɔm ɖe edzi. Wokafui hã be nàna ame aɖe nalé ŋku ɖe wò agbalẽvia ŋu alo awɔ dɔ kple hehenala aɖe ne èdze egɔme zi gbãtɔ.

Millised on tavalised variatsioonid Bent-Over Row kple Afɔkpa?

• Bent-Over Row with Resistance Band: Le esi teƒe be nàzã afɔkpa la, àte ŋu azã tsitretsiɖeŋu ƒe ka si ate ŋu ana wò lãmekawo nate ɖe wo nɔewo ŋu eye wòanye kuxi bubu.
• Bent-Over Row with Towel and Dumbbell: Ne èlé dumbbell ɖe asi ɖeka me eye nèlé towel ɖe asi evelia me la, ate ŋu ana kuxi bubu nanɔ wò asiléle ƒe ŋusẽ kple dadasɔ bliboa ŋu.
• Incline Bench Towel Row: Ne èɖo bench si le ŋgɔgbe eye nèmlɔ edzi mo ɖe anyi la, àte ŋu atsɔ afɔkpaa awɔ tɔdziʋukuku ƒe ʋuʋu, si ate ŋu ana dzogoe bubu nanɔ anyi eye wòaɖo taɖodzinu bubu na lãmekaawo.
• Bent-Over Row with Towel and Kettlebell: Tɔtrɔ sia bia be woazã kettlebell ɖe dumbbell teƒe, si ana kpekpeme mama nato vovo eye wòate ŋu ana kuxia nadzi ɖe edzi.

Millised on head täiendavad harjutused Bent-Over Row kple Afɔkpa?

• Pull-ups hã kpena ɖe Bent-Over Row with Towel ŋu elabena wo ame evea siaa ƒe susu nɔa ŋusẽdodo ame ƒe akpa si le etame ŋu, vevietɔ akɔta ƒe lãmekawo kple biceps, si ate ŋu akpe ɖe ame ƒe tame ƒe ŋusẽ kple liƒo bliboa ŋu.
• T-bar ƒe fli nye kamedede bubu si kpena ɖe Bent-Over Row kple Towel ŋu, elabena eɖoa ta megbe ƒe lãmekawo hã, vevietɔ lats kple rhomboids, si wɔnɛ be wò hehe ƒe ŋusẽ dzina ɖe edzi eye wò tɔdziʋukuku ƒe aɖaŋu nyona ɖe edzi.