Inverted Row kple Bent Knee le Zikpuiwo dome

• 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 Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Sissejuhatus Inverted Row kple Bent Knee le Zikpuiwo dome

Inverted Row with Bent Knee between Chairs nye kamedede si tua ŋusẽ ɖo si me wotɔa asi akɔta, abɔta, kple abɔta ƒe lãmekawo. Enye kamedede nyui aɖe na gɔmedzelawo kple amesiwo le agbagba dzem be yewoana yewoƒe tame ƒe ŋusẽ kple nɔnɔme nanyo ɖe edzi. Kamedede sia ɖea vi ŋutɔ elabena mehiã dɔwɔnu xɔasi aɖeke o, ekpena ɖe ame ŋu wòdaa asɔ, eye woate ŋu atsɔe ade aƒeme kamedede ƒe ɖoɖo ɖesiaɖe me.

Ülatuse sooritamine: Sisuline õpetus Inverted Row kple Bent Knee le Zikpuiwo dome

• Mlɔ wò akɔta le zikpuiawo dome, bɔbɔ wò klowo eye nàdo wò afɔwo ɖe anyigba gbadzaa, eye wo dome didi abe akɔta ene.
• Do asi ɖe dzi nàlé zikpuiawo ƒe goawo, ele be wò asiwo nakeke wu abɔta eye wò asibidɛwo nadze ŋgɔ wo nɔewo.
• He wò ŋutilã yi dzi ɖo ta zikpuiawo gbɔ to wò abɔtaƒuwo ƒoƒo ɖekae kple wò abɔtawo bɔbɔ me, si ana wò ŋutilã nanɔ dzɔdzɔe eye wò nuto si me nèle la nawɔ dɔ.
• Ðe wò ŋutilã ɖe anyi ɖe anyi le mɔ si dzi nàɖu nu vaseɖe esime wò abɔwo nagakeke bliboe ake, eye emegbe nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Inverted Row kple Bent Knee le Zikpuiwo dome

• Ŋutilã ƒe Ðoɖo Nyuie: Dze egɔme kple wò klowo bɔbɔ ɖe dzogoe 90 dzi eye wò afɔwo nabɔbɔ ɖe anyigba. Ele be wò ŋutilã nanɔ fli dzɔdzɔe dzi tso wò ta va se ɖe wò klowo dzi. Ƒo asa na wò akɔta ƒe ʋuʋu alo wò akɔta ƒe akɔta akpa. Menye ɖeko tenɔnɔ sia si mesɔ o ɖea kamededea ƒe dɔwɔwɔ dzi kpɔtɔna ko o, ke ate ŋu ana ame naxɔ abi hã.
• Ʋuʋu si Dzi Woɖu: Ne èle fli si wogbugbɔ trɔ la wɔm la, zã wò abɔwo, abɔta, kple akɔta ƒe lãmekawo tsɔ he wò akɔta yi zikpui la ƒe go kemɛ dzi. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ akɔ wò ŋutilã ɖe dzi. Esia ate ŋu ahe nɔnɔme si mesɔ o vɛ eye wòate ŋu axɔ abi. Ke boŋ, lé fɔ ɖe ʋuʋu blewu kple esi dzi nàɖu ŋu.
• Yagbɔgbɔmɔnu: Ðo ŋku edzi nàgbɔ ya nyuie le kamededea katã me. Gbugbɔ ya ne èle wò ŋutilã ɖiɖim eye nàgbɔ ya ne èle wò yame

Inverted Row kple Bent Knee le Zikpuiwo dome KKK

Kas algajad saavad teha Inverted Row kple Bent Knee le Zikpuiwo dome?

Ẽ, gɔmedzelawo ate ŋu awɔ Inverted Row with Bent Knee kamedede le zikpuiwo dome. Gake ele vevie ŋutɔ be nàkpɔ egbɔ be zikpuiawo sesẽ eye woli ke be woaxe mɔ ɖe afɔku ɖesiaɖe nu. Azɔ hã, eɖo aɖaŋu be nàdze egɔme kple ŋusẽ si bɔbɔ ɖe anyi eye nàdzii ɖe edzi vivivi ne woƒe ŋusẽ le nyonyom ɖe edzi. Ne gɔmedzelawo kpɔe be esesẽ akpa la, woate ŋu atrɔ asi le kamededea ŋu alo atia kamedede bɔbɔewo be woatu woƒe ŋusẽ ɖo. Anyo ɣesiaɣi be nàƒo nu kple kamedede ŋuti nunyala aɖe be nàkpɔ egbɔ be yeƒe nɔnɔme sɔ eye yeaxe mɔ ɖe abixɔxɔ nu.

Millised on tavalised variatsioonid Inverted Row kple Bent Knee le Zikpuiwo dome?

• Fli si Wotrɔ Kple Afɔ Ðeka Le Zikpuiwo Dome: Tɔtrɔ sia bia be woakɔ afɔ ɖeka tso anyigba esime wole fli la wɔm. Edzia kuxia ɖe edzi to malikenyenye ƒe akpa aɖe tsɔtsɔ kpee kple wò nu vevitɔ ƒe gomekpɔkpɔ le eme geɖe wu me.
• Inverted Row with Resistance Band between Chairs: Le tɔtrɔ sia me la, èzãa tsitretsitsi ƒe ka si ƒoa xlã wò akɔta alo afɔwo tsɔ dzia sesẽme ɖe edzi.
• Inverted Row with Weighted Vest between Chairs: Tɔtrɔ sia dzia tsitretsitsi ɖe edzi to vest si woda kpekpeme na tsɔtsɔ kpee me. Enaa kamededea nu sẽna ɖe edzi eye wòkpena ɖe ŋuwò nèdoa ŋusẽ wò akɔta kple wò biceps.
• Fli si Wotrɔ Kple Afɔ Siwo Wokɔ Ðe Zikpuiwo Dome: Le tɔtrɔ sia me la, ètsɔa wò afɔwo dana ɖe zikpui bubu alo teƒe si wodo ɖe dzi. Esia dzia kuxia ɖe edzi to dzogoea tɔtrɔ kple wò tame nana be wòawɔ dɔ sesĩe wu me.

Millised on head täiendavad harjutused Inverted Row kple Bent Knee le Zikpuiwo dome?

• Planks: Planks nye kamedede gã aɖe si kpena ɖe wo nɔewo ŋu esi wole dɔ wɔm tso wò core stability ŋu, si le vevie ŋutɔ na nɔnɔme nyuitɔ kple dadasɔ me léle ɖe asi le Inverted Row with Bent Knee between Chairs me.
• Squats: Squats ate ŋu akpe ɖe Inverted Row kple Bent Knee le Zikpuiwo dome ŋu to ŋusẽdodo ame ƒe akpa si le ete, vevietɔ quads kple glutes, si ana woakpɔ egbɔ be ŋutilã bliboa kamedede si le goglo nyuie.