Lever Kɔkɔe 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 Kɔkɔe ƒe Fli

Lever High Row nye ŋusẽdodo ƒe hehexɔxɔ si me wòléa ŋku ɖe lãmeka siwo le wò akɔta, abɔta, kple abɔwo ŋu koŋ, si naa ŋusẽ si le etame la dzina ɖe edzi eye wònana wò tenɔnɔ nyona ɖe edzi. Kamedede sia ɖea vi na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu wòasɔ ɖe kamedede ƒe ɖoɖo vovovowo nu. Ame ɖekaɖekawo adi be yewoatsɔ Lever High Row ade yewoƒe ɖoɖowɔɖi me be yewoatu lãmekawo ƒe gɔmesese ɖo, ado ŋusẽ si le etame, eye woado ŋutilã ƒe ɖoɖowɔwɔ nyuie ɖe ŋgɔ.

Ülatuse sooritamine: Sisuline õpetus Lever Kɔkɔe ƒe Fli

• Lé lever la ƒe asiléƒewo kple asiléƒe si le edzi, eye nàkpɔ egbɔ be wò asiwo dome didi vie wu abɔta.
• He lever la ɖo ta wò akɔta si le etame, nàna wò abɔta nado ɖe axawo dzi eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu le ʋuʋua tame.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàtrɔ asi le lever la ŋu blewuu ayi afisi wòdze egɔme tsoe esime nèle ʋuʋua dzi ɖum.
• Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Lever Kɔkɔe ƒe Fli

• Asiléƒe Nyui: Lé asiléƒea kple asiléƒe si le dziƒo, eye wò asiwo nakeke vie wu abɔta ƒe kekeme. Kpɔ egbɔ be wò asiléƒea sesẽ gake mègasẽ akpa o be nàƒo asa na tete ɖe wò asibidɛwo kple asiwo ŋu madzemadzee.
• Ʋuʋu si Dzi Wokpɔna: Ne èle Lever High Row wɔm la, kpɔ egbɔ be yehe lever la ɖo ta wò ƒodo si le etame, eye nàna wò abɔta nado ɖe axawo dzi. Ele be woaɖu ʋuʋua dzi eye wòanɔ te, ke menye be wòanɔ du dzi alo anɔ ʋuʋum o. Vodada si bɔ enye be woazã ŋusẽ atsɔ ahe lever la, si ate ŋu ana lãmekawo nate ɖeɖi ame ŋu eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Gbɔgbɔ ƒe Mɔnu: Gbɔgbɔ nyuie le vevie ne èle kamedede ɖesiaɖe wɔm. Le Lever High Row gome la, gbɔ ya

Lever Kɔkɔe ƒe Fli KKK

Kas algajad saavad teha Lever Kɔkɔe ƒe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever High Row kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be wòakpɔ egbɔ be yese ʋuʋu nyuitɔ gɔme. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Lever Kɔkɔe ƒe Fli?

• Bent Over Barbell Row nye tɔtrɔ bubu si me nètsia tre hebɔbɔna ɖe edzi, hea barbell ɖe wò akɔta be wòaƒo wò akɔta kple abɔta ƒe akpa si le etame.
• T-Bar Row nye tɔtrɔ si bia be nàzã T-bar mɔ̃ atsɔ ahe kpekpeme ayi wò akɔta, eye nàtɔ ŋku lãmeka ƒe hatsotso mawo ke.
• Inverted Row nye ŋutilã ƒe kpekpeme ƒe kamedede si srɔ̃a Lever High Row, afisi nèhea wò ŋutilã yia dzi va ɖoa bar.
• Dumbbell Row nye tɔtrɔ bubu si me nèzãa zikpui gbadza kple dumbbell, hea kpekpeme la yia wò akɔta esime wò ŋutilã nɔa te.

Millised on head täiendavad harjutused Lever Kɔkɔe ƒe Fli?

• Bent Over Rows nye kamedede bubu si ɖea vi si kpena ɖe Lever High Row ŋu elabena wowɔa dɔ kple lãmeka ƒe hatsotso siwo sɔ, abe lats, rhomboids, kple traps ene, si wɔnɛ be lãmeka siawo ƒe ŋusẽ kple dzidodo dzina ɖe edzi.
• Seated Cable Row kamededea hã kpena ɖe Lever High Row ŋu esi wòwɔa dɔ le lãmeka ƒe hatsotso mawo ke dzi, vevietɔ akɔta kple abɔta ƒe lãmekawo, si doa tsitsi si da sɔ ɖe ŋgɔ eye wòkpena ɖe ame ŋu be wòanɔ te nyuie wu.