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

Inverted Row between Chairs nye ŋutilã ƒe akpa si le etame ƒe kamedede si woate ŋu azã le mɔ vovovowo nu, si tɔa ŋku lãmeka gbogbo aɖewo siwo dometɔ aɖewoe nye akɔta, biceps, kple core. Esɔ na ame ɖekaɖekawo le kamedede ƒe ɖoɖo ɖesiaɖe me, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ kple ame ƒe ŋusẽ. Amewo adi be yewoawɔ kamedede sia elabena enaa ame ƒe nɔnɔme nyona ɖe edzi, enaa dɔwɔwɔ ƒe ŋusẽ nyona ɖe edzi, eye woate ŋu awɔe le aƒeme kple dɔwɔnu sue aɖe ko.

Ülatuse sooritamine: Sisuline õpetus Inverted Row le Zikpuiwo dome

• Eyome, tsɔ ʋuƒo alo ati sesẽ ɖesiaɖe si le dzɔdzɔe ɖo zikpui eveawo ƒe zikpuiwo dzi.
• Tsɔ ɖokuiwò ɖo ʋuƒoa te nyuie, mlɔ anyi ɖe wò akɔta eye wò afɔwo nanɔ anyigba eye nàbɔbɔ klowo.
• Emegbe nàtsɔ wò asiwo akeke vie wu abɔta, eye asibidɛwo nadze ŋgɔ wò.
• Mlɔeba la, he wò akɔta yi dzi ɖo ta ʋuƒoa gbɔ esime nèle wò ŋutilã dzɔdzɔe, emegbe nàɖiɖi ɖokuiwò blewuu agbugbɔ ayi anyime, eye nàgbugbɔ kamededea awɔ zi alesi nàte ŋui.

Nõuanded sooritamiseks Inverted Row le Zikpuiwo dome

• Ewɔ Core kple Glutes: Vodada ɖeka si bɔ enye be màde core kple glutes me le kamededea me o. Na wò core nasẽ eye nàmimi wò glutes ne èle wò ŋutilã kɔm ɖe dzi. Menye ɖeko esia akpe ɖe ŋuwò nàlé nɔnɔme nyuitɔ me ɖe asi ko o, ke ana kamededea nawɔ dɔ nyuie hã.
• Ʋuʋu Siwo Dzi Wokpɔna: Ƒo asa na ʋuʋu kabakaba si le ʋuʋum. Ke boŋ wɔ kamededea blewuu eye nàɖu edzi. Esia kpena ɖe lãmeka siwo ŋu woɖo taɖodzinu ɖo ŋu nyuie wu eye wòɖea abixɔxɔ ƒe afɔkua dzi kpɔtɔna.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yedo yeƒe abɔwo ɖe enu bliboe le ʋuʋua ƒe gɔme eye yehe yeƒe akɔta yi zikpui siwo le etame la tame. Vodada si bɔ enye be woawɔe ko

Inverted Row le Zikpuiwo dome KKK

Kas algajad saavad teha Inverted Row le Zikpuiwo dome?

Ẽ, gɔmedzelawo ate ŋu awɔ Inverted Row between Chairs ƒe kamededea, gake ele be woakpɔ nyuie be woakpɔ egbɔ be yewole nɔnɔme nyuitɔ zãm eye yewomele agbagba dzem fũu akpa o. Ele vevie be nàdze egɔme kple gbugbɔgagblɔ ƒe xexlẽme si dzi nàte ŋu aɖu eye nàdzii ɖe edzi vivivi ne ŋusẽ kple dzidodo le nyonyom ɖe edzi. Ne vevesese alo vevesese aɖe li la, ele be woadzudzɔ kamededea enumake. Wokafui ɣesiaɣi be nàbia kamedede ŋuti nunyala alo ame ŋutɔ ƒe hehenala ne èle kamedede ƒe ɖoɖo yeye aɖe gɔme dzem be nàkpɔ egbɔ be ele dedie eye wòwɔ dɔ nyuie.

Millised on tavalised variatsioonid Inverted Row le Zikpuiwo dome?

• Single-Arm Inverted Row: Abe alesi ŋkɔa ɖee fia ene la, ètsɔa alɔ ɖeka wɔa kamededea le ɣeyiɣi ɖeka me, si wɔnɛ be wòsesẽna ɖe edzi eye wònana wò nu vevitɔa gawɔa dɔ geɖe wu.
• Fli si Wotrɔ Kple Tɔtɔ: Tɔtrɔ sia naa ɖiɖiɖeme kpena ɖe ʋuʋua tame, si wɔnɛ be ɣeyiɣi si wò lãmekawo tena ɖe ame dzi la dzina ɖe edzi.
• Wide-Grip Inverted Row: Ne èzã asiléƒe si keke wu la, àte ŋu aɖo ŋku lãmeka vovovowo abe lãmeka siwo le wò akɔta kple abɔta ene.
• Inverted Row with Resistance Bands: Resistance bands tsɔtsɔ kpe ɖe eŋu ate ŋu ana kamededea nasesẽ eye wòana tsitretsitsi ƒomevi bubu nanɔ ŋuwò wu wò ŋutilã ƒe kpekpeme ɖeɖeko.

Millised on head täiendavad harjutused Inverted Row le Zikpuiwo dome?

• Hehe: Hehe nye kamedede bubu si kpena ɖe Inverted Rows between Chairs ŋu elabena wo ame evea siaa tɔa ŋku megbe lãmekawo, vevietɔ latissimus dorsi, gake pull-ups bia ŋusẽ geɖe wu eye ate ŋu akpe ɖe ŋuwò nàdo wò kamedede ƒe seƒe ɖe ŋgɔ.
• Dips: Dips nye kamedede gã aɖe si kpena ɖe Inverted Rows between Chairs ŋu elabena woƒe taɖodzinu koŋue nye triceps kple akɔta ƒe lãmekawo, si naa ŋutilã ƒe akpa si le etame ƒe kamedede blibo ne wotsɔ wo ƒo ƒui.