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 wòléa ŋku ɖe lãmeka siwo le wò akɔta, abɔta, kple abɔwo ŋu koŋ, si doa ŋusẽ wò tenɔnɔ, lãmekawo ƒe ʋuʋu, kple ŋusẽ si le etame ɖe ŋgɔ. Enye kamedede nyui aɖe na ame ɖekaɖeka siwo ƒe kamedede le vovovo, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, le eƒe tsitretsitsi si woate ŋu atrɔ asi le ta. Kamedede sia ɖea vi ŋutɔ na ame ɖekaɖeka siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoana lãmekawo nate ŋu ado dzi nyuie wu, eye yewoakpɔ akɔta kple abɔta si me kɔ nyuie.

Ülatuse sooritamine: Sisuline õpetus Lever Kɔkɔe ƒe Fli

• He lever la yi wò akɔta si le etame esime nèle wò abɔtawo dzim eye nèdo go yi axawo dzi.
• Kpɔ egbɔ be wò akɔta le dzɔdzɔe eye wò abɔtawo le anyime le ʋuʋua katã me.
• Lé ʋuʋua tame vie, nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu.
• Ðe lever la ɖe anyi blewuu wòatrɔ ayi afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yelé yeƒe ŋusẽ ɖe te le ɖiɖi me.

Nõuanded sooritamiseks Lever Kɔkɔe ƒe Fli

• Lé asi nyuie: Lé asiléƒeawo sesĩe eye wò asibidɛwo nadze ŋgɔ anyigba. Vodada si bɔ enye be woalé asiléƒeawo ɖe asi akpa, si ate ŋu ana womate ŋu aɖu wo dzi o eye woate ŋu axɔ abi. Ele be wò asiléƒea nasẽ gake mègasẽ akpa o be nàƒo asa na wò asibidɛwo ƒe tete.
• Ʋuʋu Siwo Dzi Wokpɔna: Ne èle Lever High Row wɔm la, kpɔ egbɔ be yeƒe ʋuʋu le blewu eye nèɖu edzi. Ƒo asa na vodada si bɔ si nye be nàzã ŋusẽ atsɔ ahe asiléƒeawo ɖe ŋuwò. Ke boŋ, lé fɔ ɖe wò akɔta kple abɔta ƒe lãmekawo zazã atsɔ awɔ ʋu kɔkɔa ŋu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso Lever High Row me la, kpɔ egbɔ be yele ʋuʋu ƒe didime bliboa zãm. Esia fia be nàhe asiléƒeawo ɖe wò ŋutilã ŋu vaseɖe esime...

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 bɔbɔe be woakpɔ egbɔ be nɔnɔme nyuitɔ eye woaxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be 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, ele vevie be nàdzi wò kpekpeme ɖe edzi vivivi ne ŋusẽ le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever Kɔkɔe ƒe Fli?

• The Seated High Row: Wowɔa tɔtrɔ sia ne èbɔbɔ nɔ zikpui dzi, eye nèhea lever la yia wò akɔta esime nèléa megbe dzɔdzɔe me ɖe asi.
• Abɔ Ðeka ƒe Fli Kɔkɔ: Wowɔa tɔtrɔ sia to lever la hehe kple alɔ ɖeka le ɣeyiɣi ɖeka me, si wɔnɛ be lãmekawo nate ŋu awɔ dɔ nyuie wu.
• The Incline High Row: Wowɔa tɔtrɔ sia le incline bench dzi, eye wohea lever la yia wò akɔta esime wò ŋutilã le dzogoe aɖe dzi.
• Ka ƒe Fli Kɔkɔ: Tɔtrɔ sia zãa kaƒomɔ̃ ɖe lever teƒe, si naa tsitretsitsi ƒomevi bubu eye wònaa lãmekawo wɔa dɔ le mɔ si to vovo vie nu.

Millised on head täiendavad harjutused Lever Kɔkɔe ƒe Fli?

• Standing Dumbbell Upright Row hã kpena ɖe Lever High Row ŋu, elabena eɖoa taɖodzinu na mɔ̃wo kple deltoids, lãmeka siwo wozãna hã le Lever High Row me, si doa abɔta kple akɔta ƒe ŋusẽ bliboa ɖe ŋgɔ.
• Lat Pulldown kpena ɖe Lever High Row ŋu elabena eɖoa taɖodzinu na latissimus dorsi kple rhomboids hã, gake eƒe ʋuʋu ƒe ɖoɖo bubu, si kpena ɖe ame ŋu be lãmeka siawo le goglo nyuie eye wotsi bliboe.