Lever Low Row

• 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 Low Row

Lever Low Row nye ŋusẽdodo ƒe kamedede si me wotsia dzi ɖe lãmeka siwo le akɔta, abɔta, kple abɔwo ŋu koŋ, si naa kamedede si me kɔ nyuie le eƒe akpa si le etame. Esɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe sesẽme nu. Ame ɖekaɖekawo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, wòana ame ƒe nɔnɔme nanyo ɖe edzi, eye wòana lãmekawo nada asɔ.

Ülatuse sooritamine: Sisuline õpetus Lever Low Row

• Tsi tre ɖe mɔ̃a ŋgɔ eye wò afɔwo dome didi abe abɔta ene, emegbe nàbɔbɔ wò klowo vie eye nàbɔbɔ ɖe ŋgɔ tso wò akɔta esime nèle wò akɔta dzɔdzɔe.
• Lé asiléƒeawo eye wò asibidɛwo nadze ŋgɔ wo nɔewo, nàkeke abɔwo ɖe enu bliboe, eye nàhe asiléƒeawo ɖe wò ƒodo ŋu.
• Ne èle hehem la, mimi wò abɔtaƒuwo ɖe wo nɔewo ŋu eye nàna wò abɔta nate ɖe wò ŋutilã ŋu.
• Trɔ yi teƒe si nèdze egɔme tsoe blewuu, nàna wò abɔwo nagakeke bliboe ake, eye nàgbugbɔ awɔe na gbugbɔgawɔ agbɔsɔsɔme si nèdi.

Nõuanded sooritamiseks Lever Low Row

• **Ʋuʋu Siwo Dzi Woɖu**: Ƒo asa na tetekpɔ be yeazã ŋusẽ atsɔ akɔ kpekpemeawo. Menye ɖeko esia mewɔa dɔ o, ke ate ŋu ana ame naxɔ abi hã. Ke boŋ, lé fɔ ɖe ʋuʋu blewu kple esi dzi nàɖu ŋu. He lever la ɖe wò ŋutilã ŋu to wò akɔta kple abɔta ƒe lãmekawo zazã me, lée ɖe asi sɛkɛnd ɖeka le eƒe ʋuʋu ƒe sesẽƒe, eye nàtrɔ ayi teƒe si nèdze egɔme tsoe la vivivi.
• **Kpekpeme Tiatia Nyui**: Vodada bubu si bɔ enye kpekpeme siwo kpekpe akpa zazã. Esia ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòate ŋu axɔ abi. Dze egɔme kple kpekpeme si ana nàte ŋu awɔ kamededea kple nɔnɔme nyuitɔ eye vivivi la, nàdzi...

Lever Low Row KKK

Kas algajad saavad teha Lever Low Row?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Low Row kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si bɔbɔ wu be nàkpɔ egbɔ be nɔnɔme nyuitɔ eye nàxe mɔ ɖe abixɔxɔ nu. Viɖe le eŋu hã be hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me be wòakpɔ egbɔ be yele ewɔm nyuie. Ðo ŋku edzi ɣesiaɣi be nàdo dzo hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Lever Low Row?

• Tɔtrɔ bubue nye Bent Over Row, afisi nèzãa barbell alo dumbbells eye nèwɔa fli la le bent over stance me, eye nèɖoa taɖodzinu na lãmeka ƒe hatsotso mawo ke.
• T-Bar Row nye mɔnu bubu si woate ŋu azã ɖe eteƒe, afisi nèzãa T-bar mɔ̃ tsɔ wɔa fli la, si ate ŋu akpe ɖe ŋuwò nàdzi kamededea ƒe sesẽ ɖe edzi.
• One-Arm Dumbbell Row nye Lever Low Row ƒe akpa ɖeka ƒe tɔtrɔ, si wɔnɛ be wò susu nɔa wò ŋutilã ƒe akpa ɖeka ŋu le ɣeyiɣi ɖeka me.
• Mlɔeba la, Inverted Row nye ŋutilã ƒe kpekpeme ƒe tɔtrɔ si me nèzãa wò ŋutɔ wò ŋutilã ƒe kpekpeme abe tsitretsitsi ene, si wɔe be wònye tiatia nyui aɖe na amesiwo si kamedefefewɔnuwo mele o.

Millised on head täiendavad harjutused Lever Low Row?

• Seated Cable Row hã kpena ɖe Lever Low Row ŋu elabena nenema ke wòɖoa taɖodzinu na lãmeka siwo le megbe, vevietɔ lats kple rhomboids, gake zikpui ƒe nɔnɔme ate ŋu ana tsitretsiɖeŋu ƒe dzogoe vovovo eye wòana woate ŋu aʋuʋu geɖe wu.
• Pull-Up nye kamedede bubu si sɔ kple Lever Low Row nyuie. Togbɔ be eɖoa taɖodzinu na latissimus dorsi hã la, etea gbe ɖe lãmeka siawo ƒe akpa si le etame kple biceps dzi wu, si wɔnɛ be akɔta kple abɔwo te ŋu dea kame si da sɔ.