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 Middle Fibers, Trapezius Upper Fibers
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior

Sissejuhatus Lever Kɔkɔe ƒe Fli

Lever High Row nye ŋusẽdodo ƒe hehexɔxɔ si me wotsia dzi ɖe akɔta ƒe lãmeka siwo le etame ŋu, vevietɔ latissimus dorsi, rhomboids, kple trapezius. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ, yewoƒe nɔnɔme, kple lãmekawo ƒe gɔmesese nanyo ɖe edzi. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me le alesi wòwɔa dɔ nyuie le akɔta ƒe ŋusẽ dodo ɖe ŋgɔ me kple alesi wòwɔa akpa aɖe le kamedede ƒe ɖoɖo si da sɔ eye wòsɔ nyuie me ta.

Ülatuse sooritamine: Sisuline õpetus Lever Kɔkɔe ƒe Fli

• Lé lever la ƒe asiléƒewo kple asiléƒe si le edzi, eye nàkpɔ egbɔ be wò asiwo hã dome didi abe abɔta ene.
• He lever la ɖo ta wò akɔta si le etame esime nèle wò abɔtawo do ɖe axadzi eye wò akɔta nanɔ dzɔdzɔe.
• Lé nɔnɔme sia me ɖe asi vie, nàkpɔ egbɔ be yemimi wò abɔtaƒuwo ɖe wo nɔewo ŋu.
• Trɔ lever la ɖe afisi wòdze egɔme tsoe blewuu, eye nàlé dziɖuɖua me ɖe asi le ʋuʋua katã me be nàwu egbugbɔgawɔ ɖeka nu.

Nõuanded sooritamiseks Lever Kɔkɔe ƒe Fli

• **Engage Your Core kple Back Muscles**: Lever High Row koŋue wɔa dɔ na wò akɔta lãmekawo, eyata ele vevie be nàde wo me le kamededea katã me. Na wò klowo nasẽ eye nàna wò klowo nabɔbɔ vie be nàli ke. Ƒo asa na vodada si bɔ be nàzã wò abɔwo alo abɔta fũu akpa, si ate ŋu ana wò susu nadzo le wò akɔta ƒe lãmekawo dzi.
• **Ʋuʋu Siwo Dzi Woɖu**: He lever la ɖe wò ŋutilã ŋu vaseɖe esime wò abɔta naɖo abɔta, emegbe nàtrɔ blewuu ayi teƒe si nèdze egɔme tsoe. Ele be esia nanye ʋuʋu si dzi woaɖu, ke menye ʋuʋudedi o. Ƒo asa na vodada si nye kamededea kabakaba alo ŋusẽ zazã, elabena esia ate ŋu ana nàxɔ abi eye kamedede si mewɔa dɔ nyuie o.
• **Yagbɔgbɔ ƒe Mɔnu**: Gbɔgbɔ do goe abe

Lever Kɔkɔe ƒe Fli KKK

Kas algajad saavad teha Lever Kɔkɔe ƒe Fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever High 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. Lãmetsi siwo le wò akɔta, abɔta, kple abɔta koŋue kamedede sia tɔa ŋkui. Wokafui ɣesiaɣi be nàna hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã be nàkpɔ egbɔ be yese kamededea ƒe nɔnɔme nyuitɔ gɔme. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nadze egɔme blewu eye vivivi nadzi woƒe kpekpeme kple egbugbɔgawɔ ɖe edzi ne woƒe ŋusẽ kple dzidodo le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever Kɔkɔe ƒe Fli?

• Cable High Row: Wozãa kaƒomɔ̃ le tɔtrɔ sia me, si naa tete ɖe ame ŋu ɖaa le ʋuʋua katã me eye wòte ŋu trɔa asi le kpekpeme ŋu wòdea pɛpɛpɛ wu.
• Resistance Band High Row: Tɔtrɔ sia zãa resistance bands siwo ate ŋu anye esiwo woate ŋu atsɔ ayi teƒe bubuwo wu eye woate ŋu azãe le mɔ vovovowo nu, si ana nàte ŋu awɔ kamededea le nɔnɔme vovovowo me.
• Barbell High Row: Esia bia be woazã barbell, si ate ŋu ana woate ŋu akɔ kpekpeme siwo kpekpe wu eye wòana lãmekawo nali ke nyuie wu.
• Kettlebell High Row: Tɔtrɔ sia zãa kettlebells, si ate ŋu ana woalé nu ɖe ​​te eye woama kpekpeme si to vovo, si ana kuxi tɔxɛ aɖe nava kamededea.

Millised on head täiendavad harjutused Lever Kɔkɔe ƒe Fli?

• Seated Cable Row nye kamedede bubu si do ƒome kplii elabena eɖoa taɖodzinu na akɔta ƒe titina kple etame lãmekawo hã, gake enaa woate ŋu aʋuʋu geɖe wu, si kpena ɖe ame ŋu be woate ŋu atrɔ ɖe nɔnɔmewo ŋu nyuie wu eye lãmekawo nate ŋu ado dzi atsɔ akpe ɖe ŋusẽ ŋu.
• Pull-ups hã kpena ɖe wo nɔewo ŋu elabena wotɔa ŋku lãmeka ƒe hatsotso gã siwo le Lever High Row la ke dzi, gake wowɔa nu ɖe ​​biceps kple ŋgɔgbe abɔwo hã ŋu tẽ wu, si doa ŋusẽ ame ƒe akpa si le etame bliboa kple dadasɔ ɖe ŋgɔ.