Lever Abɔ Ðeka Nɔ anyi Ðe Fli

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• 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 Lever Abɔ Ðeka Nɔ anyi Ðe Fli

Lever One Arm Seated Row nye kamedede si tua ŋusẽ ɖo si me wotsia dzi ɖe lãmeka siwo le akɔta, abɔta, kple abɔwo ŋu koŋ. Esɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu be wòasɔ ɖe ŋusẽ kple ŋutete vovovowo nu. Amewo adi be yewoawɔ kamedede sia be yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo nawɔ dɔ nyuie wu, eye yewoana yewoƒe nɔnɔme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lever Abɔ Ðeka Nɔ anyi Ðe Fli

• Lé lever-mɔ̃a ƒe asiléƒe kple asi ɖeka, nàkpɔ egbɔ be wò asiléƒea sesẽ eye wò alɔnu keke bliboe.
• He asiléƒea ɖe wò ŋutilã ŋu, eye nàtsɔ wò susu aɖo wò abɔtaƒuwo ƒoƒo ɖekae kple wò akɔta nana wòanɔ dzɔdzɔe ŋu.
• Yi edzi nànɔ hehem vaseɖe esime asiléƒea te ɖe wò ƒodo ŋu, emegbe nàlé nɔnɔme sia me ɖe asi vie be lãmekawo nate ɖe wo nɔewo ŋu geɖe wu.
• Trɔ asiléƒea blewuu ɖe afisi wòdze egɔme tsoe, eye nàkpɔ egbɔ be wowɔ ʋuʋu si dzi wokpɔ ŋusẽ ɖo be nàwu Lever One Arm Seated Row ƒe gbugbɔgawɔ ɖeka nu.

Nõuanded sooritamiseks Lever Abɔ Ðeka Nɔ anyi Ðe Fli

• Ʋuʋu si Dzi Woɖu: Ele vevie be nàwɔ ʋuʋua le mɔ si dzi wokpɔ ŋusẽ ɖo nu. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ ahe lever la ɖe ŋuwò, elabena esia ate ŋu ana wò akɔta kple abɔta nate ɖe dzi madzemadzee. Ke boŋ, lé fɔ ɖe wò lãmekawo ƒe dɔwɔwɔ kple lever la hehe le mɔ si le bɔbɔe eye nàɖu edzi ŋu.
• Na Wò Nu Vevitɔ: Vodada bubu si bɔ enye be màde nu vevitɔa me le kamededea me o. Wò lãmeka veviwo kpena ɖe wò ŋutilã ŋu wòli ke eye wonaa kpekpeɖeŋu le ʋuʋua me. Kpɔ egbɔ be yeƒe akɔta le sesẽm le kamededea katã me.
• Asiléle Nyuie: Kpɔ egbɔ be wò asiléƒea sɔ. Ele be wò asibidɛ nadze ŋgɔ wò akɔta ne èle lever la hem. Asiléle si mesɔ o ate ŋu ana asibidɛ nate ɖe ame dzi alo bubu aɖe

Lever Abɔ Ðeka Nɔ anyi Ðe Fli KKK

Kas algajad saavad teha Lever Abɔ Ðeka Nɔ anyi Ðe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever One Arm Seated Row kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Eɖea vi hã be hehenala alo ame bibi aɖe nanɔ anyi be wòafia mɔ agbalẽvia ahaɖɔe ɖo ne ehiã. Kamedede sia tɔa ŋku lãmeka siwo le akɔta, abɔta, kple abɔta, eye ate ŋu anye kpeɖeŋutɔ gã aɖe na ŋusẽdodo ƒe hehexɔxɔ ƒe ɖoɖo si le gɔmedzela gɔme.

Millised on tavalised variatsioonid Lever Abɔ Ðeka Nɔ anyi Ðe Fli?

• Cable One Arm Seated Row: Tɔtrɔ sia zãa kaƒomɔ̃, si naa tsitretsitsi ƒe ɖoɖo si nɔa anyi ɖaa le ʋuʋu bliboa me eye wònaa ʋuʋu si me tsi le wu.
• Resistance Band One Arm Seated Row: Tɔtrɔ sia zãa resistance band ɖe lever machine teƒe, si wɔe be wònye tiatia si woate ŋu atsɔ ayi teƒe bubu eye wòxɔ asi wu si woate ŋu awɔ le afisiafi.
• Incline Bench One Arm Row: Wowɔa tɔtrɔ sia le incline bench dzi, si kpena ɖe ame ŋu be woaɖo taɖodzinu na akɔta ƒe lãmeka siwo le etame vevie wu.
• Bent Over One Arm Row: Wowɔa tɔtrɔ sia le tsitrenu kple bent over, si wɔnɛ be akɔta ƒe lãmekawo ƒe akpa gãtɔ ƒoa wo ɖokui ɖe eme eye wòbiaa dadasɔ kple liƒo geɖe wu.

Millised on head täiendavad harjutused Lever Abɔ Ðeka Nɔ anyi Ðe Fli?

• Lat Pulldown nye kamedede bubu si do ƒome kplii elabena eƒoa nu tso lãmeka ƒe hatsotso mawo ke ŋu abe Lever One Arm Seated Row ene, vevietɔ latissimus dorsi, gake tso dzogoe bubu dzi, si wɔnɛ be wòdoa lãmekawo ƒe dadasɔ ɖe ŋgɔ eye wòxea mɔ na abi siwo woxɔna le eŋudɔwɔwɔ fũu akpa.
• T-bar Row kpena ɖe Lever One Arm Seated Row ŋu elabena etea gbe ɖe titina megbe, latissimus dorsi kple mɔ̃wo hã dzi, gake edea lãmeka siwo li ke wu le ŋutilã ƒe akpa si le titina kple esi le ete me, si wɔnɛ be ŋusẽ bliboa kple dadasɔ nyona ɖe edzi.