Lever Akpa Ðeka ƒe 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 Akpa Ðeka ƒe Fli

Lever Unilateral Row nye ŋusẽdodo kamedede si me wotsia dzi ɖe lãmeka siwo le akɔta, abɔta, kple abɔwo ŋu koŋ, si wɔnɛ be ame ƒe tame ƒe ŋusẽ kple eƒe nɔnɔme nyona ɖe edzi ŋutɔ. Enye kamedede nyui aɖe na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Kamedede sia dede wò ɖoɖowɔɖi me ate ŋu ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, ana dɔwɔwɔ ƒe ŋusẽ nanyo ɖe edzi na gbesiagbedɔwo, eye wòana ŋutilã nada asɔ to dɔwɔwɔ le ŋutilã ƒe akpa ɖeka le ɣeyiɣi ɖeka me me.

Ülatuse sooritamine: Sisuline õpetus Lever Akpa Ðeka ƒe Fli

• Lé lever la ƒe asiléƒe kple asi ɖeka, nàna wò abɔ nakeke bliboe, eye nàkpɔ egbɔ be wò ŋutilã sɔ kple mɔ̃a.
• He lever la ɖe wò ŋutilã ŋu vaseɖe esime wò abɔta nadze dzogoe 90 dzi, eye nàkpɔ egbɔ be wò abɔtaƒuwo ƒo ƒu.
• Lé nɔnɔme sia me ɖe asi vie, eye wò susu nanɔ wò akɔta ƒe lãmekawo ƒe tete ŋu.
• Trɔ lever la ɖe afisi wòdze egɔme tsoe blewuu, nàkpɔ egbɔ be wò alɔnu keke bliboe, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi hafi nàtrɔ ɖe alɔ kemɛa ŋu.

Nõuanded sooritamiseks Lever Akpa Ðeka ƒe Fli

• **Alénu Nyui**: Lé lever la kple asiléle sesĩe, gake mègamimie sesĩe akpa o elabena esia ate ŋu ana wò asibidɛ nate ɖe dzi madzemadzee. Ele be wò asibidɛwo nadze ŋgɔ wò akɔta. Vodada si bɔ enye be nàlé asibidɛwo ɖe gota, si ate ŋu ana wò asibidɛwo nate ɖe dzi eye wòana kamededea nawɔ dɔ nyuie o.
• **Ʋuʋu si Dzi Woɖu**: Kpɔ egbɔ be wò ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na ʋuʋu alo ʋuʋu kabakaba elabena esiawo ate ŋu ana nàxɔ abi eye woaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Ke boŋ he lever la ɖo ta wò ŋutilã gbɔ le ʋuʋu bɔbɔe si dzi nàɖu me, emegbe nàtrɔ ayi afisi nèdze egɔme tsoe blewuu.
• **Ƒo asa na kekeɖenudɔ si gbɔ eme**: Ƒo asa na lever la hehe yi megbe akpa, elabena esia ate ŋu ana nàxɔ abi le abɔta kple akɔta

Lever Akpa Ðeka ƒe Fli KKK

Kas algajad saavad teha Lever Akpa Ðeka ƒe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Unilateral Row kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe wu be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abi siwo ate ŋu axɔ wo nu. Wokafui hã be nàna hehenala alo kamedede ŋuti nunyala aɖe nafia mɔ wò le ʋuʋuawo me le gɔmedzedzea me be nàkpɔ egbɔ be yele wo wɔm nyuie. Vivivi la, ne wò ŋusẽ kple aɖaŋua le nyonyom ɖe edzi la, àte ŋu adzi wò kpekpeme ɖe edzi.

Millised on tavalised variatsioonid Lever Akpa Ðeka ƒe Fli?

• Seated Lever Row nye tɔtrɔ bubu si me nèwɔa kamededea le esime nèbɔbɔ nɔ anyi, eye nèɖoa taɖodzinu na akɔta ƒe titina lãmekawo.
• Lever Chest-Supported Row nye tɔtrɔ si me wò akɔta nɔa te ɖe zikpui dzi, si naa li ke eye wò susu nɔa lats kple rhomboids ŋu.
• Lever High Row nye tɔtrɔ tɔxɛ aɖe si me wohea lever la tso dzogoe si kɔkɔ wu dzi, eye wòɖoa taɖodzinu na akɔta kple abɔta ƒe lãmeka siwo le etame.
• Reverse Grip Lever Row nye tɔtrɔ si me wogbugbɔa asiléƒea trɔna le, si tɔa ŋku lãmeka vovovo siwo le megbe eye wònaa kuxi tɔxɛ aɖe.

Millised on head täiendavad harjutused Lever Akpa Ðeka ƒe Fli?

• T-Bar Row nye kamedede bubu si kpena ɖe Lever Unilateral Row ŋu esi wòɖoa taɖodzinu na titina megbe, lats, kple biceps, gake eƒe dzogoe kple asiléle to vovo, si wɔnɛ be wòtoa nu vovovowo vɛ eye wòdoa gbe ɖa le lãmekawo ŋu le mɔ bubu nu.
• Pull-Up nye ŋutilã ƒe kpekpeme ƒe kamedede si kpena ɖe Lever Unilateral Row ŋu to lãmeka ƒe hatsotso ɖeka mawo ke wɔwɔ me, vevietɔ lats kple biceps, gake elɔa nu vevitɔ hã ɖe eme eye wòdzia ​​ŋutilã ƒe akpa si le etame ƒe ŋusẽ kple liƒo bliboa ɖe edzi.