Inverted Row 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 le Zikpuiwo dome

Zikpuiwo dome fli si wogbugbɔ trɔna nye kamedede si tua ŋusẽ ɖo si tɔa ŋku akɔta, abɔta, kple abɔta ƒe lãmekawo, si wɔe be wònye tiatia nyui aɖe na ame ɖekaɖeka siwo le didim be yewoadzi yewoƒe tame ƒe ŋusẽ ɖe edzi. Eɖea vi na amesiwo lɔ̃a kpekpeme kɔkɔ, ŋutilãtutuɖo, alo amesiwo di be yewoana yewoƒe kamedede nanyo ɖe edzi ko. Kamedede sia nyo elabena ezãa ŋutilã ƒe kpekpeme hena tsitretsitsi, mehiã kamedede ƒe dɔwɔnu xɔasiwo o, eye woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe kamedede ƒe seƒe vovovowo nu.

Ülatuse sooritamine: Sisuline õpetus Inverted Row le Zikpuiwo dome

• Mlɔ anyi ɖe wò akɔta le zikpuiawo dome eye nàtsɔ wò asiwo alé zikpui ɖesiaɖe tame, eye wò asibidɛwo nadze ŋgɔ wo nɔewo.
• Ne èna wò ŋutilã nanɔ dzɔdzɔe la, tu wò afɔkpodziwo ɖe anyigba eye nàkɔ wò akɔta tso anyigba vaseɖe esime wò ŋutilã nawɔ fli dzɔdzɔe tso wò abɔta va ɖo wò afɔkpodzi.
• He wò akɔta yi dzi ɖo ta zikpuiawo gbɔ, nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu eye nàna wò abɔta nate ɖe wò ŋutilã ŋu.
• Ðe wò ŋutilã ɖe anyi va ɖo afisi nèdze egɔme tsoe le mɔ si dzi nàɖu nu, eye nàkpɔ egbɔ be wò ŋutilã nanɔ dzɔdzɔe le ʋuʋua katã me. Esia wu enu zi ɖeka.

Nõuanded sooritamiseks Inverted Row le Zikpuiwo dome

• **Grip kple Body Alignment:** Lé zikpuiawo ƒe goawo me eye wò asibidɛwo nadze ŋgɔ wo nɔewo. Ele be wò ŋutilã nawɔ fli dzɔdzɔe tso wò afɔkpodzi va ɖo wò ta. Ƒo asa na wò akɔta ƒe ŋeŋe alo wò akɔta ƒe akɔta, elabena esia ate ŋu ahe tete alo abixɔxɔ vɛ.
• **Ʋuʋu si Dzi Woɖu:** He wò akɔta yi dzi va ɖo zikpuiawo ƒe kɔkɔme, emegbe nàɖiɖi wò ŋutilã blewuu atrɔ ayi afisi nèdze egɔme tsoe. Ƒo asa na ʋuʋu sesĩe eye nàlé ɖokuiwò ɖe te le kamededea katã me. Esia nana be èle dɔ wɔm tso lãmeka siwo nèdi be yeawɔ ŋu eye mèɖoa ŋu ɖe ŋusẽ ŋu o.
• **Gbɔgbɔ:** Gbɔgbɔ ne èle wò ŋutilã ɖiɖim eye nàgbɔ ya esi nèle ɖokuiwò hem yi dzi. Gbɔgbɔ nyuie kpena ɖe ŋuwò be ŋusẽ nanɔ ŋuwò eye wònana nèɖua wò ʋuʋu dzi.
• **Vodada Siwo Woaƒo Asa na Zi geɖe:** Mègana wò...

Inverted Row le Zikpuiwo dome KKK

Kas algajad saavad teha Inverted Row le Zikpuiwo dome?

Ẽ, gɔmedzelawo ateŋu awɔ Inverted Row between Chairs ƒe kamedede, gake ele vevie be woakpɔ egbɔ be nɔnɔme nyuitɔ kple dedienɔnɔ. Kamedede sia ate ŋu asesẽ na gɔmedzelawo elabena ebia be ŋusẽ nanɔ ametia ƒe akpa si le etame ŋu nyuie. Dze egɔme kple ʋuʋu sue aɖe alo gbugbɔgawɔ ʋɛ aɖewo eye nàdzii ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi. Kpɔ egbɔ ɣesiaɣi be zikpuiawo sesẽ eye womadze anyi alo adze anyi le kamededea me o. Ne mèka ɖe edzi o la, anyo wu be nàdze egɔme tso hehenala bibi aɖe gbɔ alo nàzã kamedefefewɔnu siwo wowɔ na fli siwo wogbugbɔ trɔ.

Millised on tavalised variatsioonid Inverted Row le Zikpuiwo dome?

• Close Grip Inverted Row: Ne ètsɔ wò asiwo te ɖe wo nɔewo ŋu wu la, àte ŋu alé fɔ ɖe wò alɔ kple titina megbe lãmekawo ŋu geɖe wu.
• Single Arm Inverted Row: Version sia bia be nàhe ɖokuiwò ayi dzi to alɔ ɖeka ko zazã me le ɣeyiɣi ɖeka me, si nana wòsesẽna ɖe edzi eye wòɖoa taɖodzinu na ŋusẽ kple dadasɔ le akpa ɖeka dzi.
• Fli si Wotrɔ Kple Afɔ Siwo Wokɔ: Ne èkɔ wò afɔwo ɖe nuƒolanɔƒe alo zikpui bubu dzi la, àte ŋu ana kamededea nasesẽ eye nàna wò lãmeka veviwo nawɔ dɔ geɖe wu.
• Fli si Wotrɔe Kple Dzudzɔ: Le tɔtrɔ sia me la, ètɔa te sɛkɛnd ʋɛ aɖewo le ʋuʋua tame, si wɔnɛ be ɣeyiɣi si nèzãna le teteɖeanyi me dzina ɖe edzi eye ate ŋu akpe ɖe ŋuwò be lãmekawo ƒe tsitsi kple ŋusẽ nanyo ɖe edzi.

Millised on head täiendavad harjutused Inverted Row le Zikpuiwo dome?

• Hehe: Wodoa viɖe siwo le Inverted Row between Chairs ŋu ɖe edzi elabena wo ame evea siaa tɔa ŋku megbe lãmekawo, vevietɔ latissimus dorsi, si doa etame ƒe lãmeka siwo sesẽ wu ɖe ŋgɔ.
• Planks: Wokpena ɖe Inverted Row between Chairs ŋu to ŋusẽdodo lãmeka vevi siwo wɔa dɔ be woali ke le kamedede eveawo siaa me, si wɔnɛ be ŋutilã bliboa ƒe ŋusẽ kple nɔnɔme nyona ɖe edzi.