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 kamedede si me wotsia dzi ɖe lãmeka siwo le akɔta ƒe akpa si le etame, abɔta, kple abɔwo koŋ ŋu, si naa lãmekawo ƒe ŋusẽ nyona ɖe edzi eye wònana ame ƒe nɔnɔme nyona ɖe edzi. Enye kamedede nyui aɖe ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoɖo ɖesiaɖe me, vevietɔ amesiwo le didim be yewoana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi. Amewo ate ŋu atiae be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me elabena menye ɖeko wòkpena ɖe ame ŋu le akɔta si sesẽ wu tutuɖo me ko o, ke ewɔa akpa aɖe hã be ŋutilã bliboa nada asɔ eye wòali ke.

Ülatuse sooritamine: Sisuline õpetus Lever Kɔkɔe ƒe Fli

• Tsi tre nàdze ŋgɔ lever-mɔ̃a eye wò afɔwo dome didi abe abɔta ene, lé asiléƒeawo eye nàtsɔ wò asibidɛwo adze anyi eye nàkeke wò abɔwo ɖe enu bliboe.
• He asiléƒeawo ɖo ta wò akɔta si le etame esime nèle wò akɔta dzɔdzɔe, wò akɔta do go, eye wò abɔtawo le anyime.
• Mia wò abɔtaƒuwo ɖekae le ʋuʋua ƒe sesẽƒe, eye nàkpɔ egbɔ be wò abɔtawo le axawo dzi.
• Trɔ yi afisi nèdze egɔme tsoe blewuu, nàna wò abɔwo nakeke bliboe, eye nàgbugbɔ kamededea awɔ zi gbɔ zi agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Lever Kɔkɔe ƒe Fli

• Dzra Wò Ʋuʋu Dzi: Vodada bubu si bɔ enye be nàzã ŋusẽ atsɔ akɔ kpekpemea tsɔ wu be nàɖo ŋu ɖe wò lãmekawo ƒe ŋusẽ ŋu. Kpɔ egbɔ be yele yeƒe ʋuʋu dzi ɖum esime nèle kpekpeme la hem ɖe ŋuwò kple esime nèle asi ɖem le eŋu siaa. Esia akpe ɖe ŋuwò be wò lãmekawo nawɔ dɔ nyuie wu eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ.
• Asiléƒe Nyui: Kpɔ egbɔ be yelé asiléƒeawo sesĩe gake mègalé wo sesĩe akpa o. Ele be wò asibidɛwo nadze ŋgɔ wo nɔewo eye wò asiwo nanɔ teƒe si sɔ kple wò abɔta. Esia ana nàte ŋu ahe kpekpeme la ayi wò tame tẽ, eye nàɖo taɖodzinu na lãmeka siwo sɔ.
• Ƒo asa na wò abɔwo keke ɖe enu wòagbɔ eme: Mègakeke wò abɔwo ɖe enu bliboe ne èle asi ɖem le kpekpeme la ŋu o. Beléle na a

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 sue aɖe be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaƒo asa na abixɔxɔ. Wokafui hã be woana ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nakpɔ edzi zi ʋɛ gbãtɔawo be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, ne èse veve alo vevesese aɖe la, dzudzɔ enumake eye nàbia kamedede ŋuti nunyala aɖe.

Millised on tavalised variatsioonid Lever Kɔkɔe ƒe Fli?

• Cable High Row zãa kaƒomɔ̃, si wɔnɛ be woate ŋu aʋuʋu nyuie wu, si dzi woate ŋu akpɔ ŋusẽ ɖo wu eye woate ŋu aƒo lãmekaawo ɣesiaɣi le kamededea katã me.
• Resistance Band High Row lɔ tsitretsiɖeŋuha aɖe ɖe eme, si wɔe be wònye tiatia si woate ŋu atsɔ ayi teƒe bubu eye woate ŋu aɖoe bɔbɔe wu, vevietɔ na kamedede le aƒeme.
• Barbell High Row nye tɔtrɔ bubu si zãa barbell, si naa asiléƒe bubu kple agba si lolo wu na kamedefefewɔla siwo de ŋgɔ wu.
• Inverted Body Row nye ŋutilã ƒe kpekpeme ƒe tɔtrɔ si me amea hea eya ŋutɔ ƒe ŋutilã ƒe kpekpeme yia dzi ɖoa ta bar gbɔ, si tea gbe ɖe nu vevi ƒe liƒo kple ŋutilã ƒe ŋusẽ bliboa dzi.

Millised on head täiendavad harjutused Lever Kɔkɔe ƒe Fli?

• Kaƒoƒo ƒe Fli Siwo Nɔ anyi: Abe Lever High Row ene la, Kaƒoƒo ƒe Fli si bɔbɔ nɔ anyi la tɔa ŋku lãmeka siwo le wò akɔta ƒe akpa si le etame kple titina, vevietɔ rhomboids kple trapezius, si wɔnɛ be lãmeka siawo ƒe ŋusẽ kple dzidodo dzina ɖe edzi.
• Dumbbell Bent Over Rows: Kamedede sia hã tɔa ŋku lãmeka ƒe hatsotso siwo le Lever High Row la ke, siwo dometɔ aɖewoe nye latissimus dorsi, rhomboids, kple trapezius lãmekawo, si wɔnɛ be wò akɔta ƒe ŋusẽ kple nɔnɔme bliboa nanyo ɖe edzi.