Lever Bent ɖe Row dzi

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Barbell - ammifoɔlorm.
• 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 Bent ɖe Row dzi

Lever Bent Over Row nye kamedede si tua ŋusẽ ɖo, si koŋ tɔa ŋku lãmeka siwo le akɔta, abɔta, kple abɔwo me, si doa nɔnɔme nyuitɔ ɖe ŋgɔ eye wònaa ŋutilã bliboa ƒe ŋusẽ nyona ɖe edzi. Enye kamedede nyui aɖe na kamedede yeye kple kamedede ŋuti nunyala bibiwo siaa elabena woate ŋu atrɔ asi le eŋu bɔbɔe le kpekpeme kple sesẽ gome. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeatsɔ ana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yeado alɔ dɔwɔwɔ ƒe ʋuʋu le gbesiagbegbenɔnɔ me.

Ülatuse sooritamine: Sisuline õpetus Lever Bent ɖe Row dzi

• Blo wò klowo vie eye nàhe wò akɔta ayi ŋgɔ to bɔbɔ ɖe akɔta me; yi edzi nàbɔbɔ vaseɖe esime wò akɔta nasɔ kple anyigba kloe. Kpɔ egbɔ be yeƒe akɔta le dzɔdzɔe.
• Azɔ esi nèle akɔta la le teƒe ɖeka la, kɔ barbell la ɖe dziwò. Na wò abɔta nate ɖe wò ŋutilã ŋu be nàkpɔ egbɔ be yele yeƒe akɔta ƒe lãmekawo zãm ke menye wò abɔwo tsɔ kɔ kpekpemea o.
• Lé ʋuʋua tame vie, nàmimi wò akɔta ƒe lãmekawo, emegbe nàɖiɖi aŋea blewuu atrɔ ayi afisi nèdze egɔme tsoe.
• Gbugbɔ ʋuʋu sia na gbugbɔgawɔ xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le ɣeyiɣi bliboa me.

Nõuanded sooritamiseks Lever Bent ɖe Row dzi

• Ʋuʋu si Dzi Woɖu: Ƒo asa na ʋuʋu si me ʋuʋudedi le. Nu vevitɔ si ana nàkpɔ viɖe geɖe tso kamedede sia mee nye be nàwɔe le mɔ si dzi nàɖu nu. He lever la ɖe wò akɔta, nàna wò abɔta nate ɖe wò ŋutilã ŋu, eye nàɖiɖii blewuu agbugbɔe ayi anyime. Esia kpena ɖe ŋuwò nèkpɔa egbɔ be wò lãmekawo le teteɖeanyi me ɣeyiɣi didi wu, si wɔnɛ be nu nyuiwo dona tso eme.
• Mègaƒu du o: Ame geɖe dina be yewoaƒu du to kamededea me, gake esia ate ŋu ana woanɔ nɔnɔme si mesɔ o me eye wòate ŋu ana woaxɔ abi. Di wò ɣeyiɣi, lé fɔ ɖe ʋuʋua ŋu, eye nàkpɔ egbɔ be yele ewɔm nyuie.
• Ƒo asa na Agbatsɔtsɔ Agbɔsɔsɔme: Vodada bubu si bɔ enye be woazã kpekpeme fũ akpa. Esia ate ŋu ahe teteɖeanyi vɛ

Lever Bent ɖe Row dzi KKK

Kas algajad saavad teha Lever Bent ɖe Row dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Bent over Row kamededea, gake ele vevie be woadze egɔme kple kpekpeme si le bɔbɔe be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be ame aɖe si nya nu, abe ame ŋutɔ ƒe hehenala ene, nanɔ asiwò si afia mɔ ame to nɔnɔme kple aɖaŋu nyuitɔ dzi. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ kple aɖaŋudzedze le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever Bent ɖe Row dzi?

• Lever Bent-Over Row with Underhand Grip: Ne èzã underhand grip la, àte ŋu aɖo ŋku lãmeka vovovo siwo le wò akɔta dzi, vevietɔ lats siwo le ete.
• Lever Bent-Over Row with Wide Grip: Tɔtrɔ sia na nète ŋu tɔa ŋku akɔta ƒe lãmeka siwo le etame wu, siwo dometɔ aɖewoe nye rhomboids kple mɔ̃ siwo le etame.
• Lever Bent-Over Row with Close Grip: Ne èlé nu ɖe ​​te nyuie la, eƒe susu nɔa megbe ƒe titina lãmekawo kple lats ŋu wu.
• Seated Lever Bent-Over Row: Wowɔa tɔtrɔ sia ne wobɔbɔ nɔ anyi, si ɖea teteɖeanyi si le akɔta ƒe akpa si le ete dzi kpɔtɔna eye woƒe susu nɔa akɔta ƒe lãmeka siwo le etame kple titina ŋu wu.

Millised on head täiendavad harjutused Lever Bent ɖe Row dzi?

• Pull-ups nye zɔhɛ kamedede gã aɖe na Lever Bent over Row esi wo ame evea siaa wɔa dɔ le ŋutilã ƒe akpa si le etame, vevietɔ megbe kple biceps, si ate ŋu akpe ɖe ame ŋu le asiléle ƒe ŋusẽ kple etame ƒe dzidodo me.
• Seated Cable Rows hã kpena ɖe Lever Bent over Row ŋu esi wo ame evea siaa ƒe susu nɔa megbe ƒe titina lãmekawo ŋu, si doa ŋusẽ tenɔnɔ nyui eye wòdoa ŋusẽ kple gɔmesese si le megbeƒuwo ŋu.