Lever Seated 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 Seated Row

Lever Seated Row nye ŋusẽdodo ƒe kamedede si me wòléa ŋku ɖe lãmeka siwo le wò akɔta, abɔta, kple abɔwo ŋu koŋ, si naa wò ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ nyuie. Kamedede sia sɔ na kamedede gɔmedzelawo kple amesiwo lɔ̃a kamedede deŋgɔ siaa, elabena woate ŋu atrɔ asi le tsitretsiɖeŋua ŋu wòasɔ ɖe ame ɖekaɖekawo ƒe ŋusẽ ƒe seƒe nu. Amewo ate ŋu atiae be yewoatsɔ Lever Seated Row ade yewoƒe kamedede ƒe ɖoɖoa me be wòana ame ƒe tame ƒe ŋusẽ nanyo ɖe edzi, ana lãmekawo naɖe dzesi nyuie wu, eye wòana ame ƒe nɔnɔme nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lever Seated Row

• Lé mɔ̃a ƒe asiléƒewo eye wò asibidɛwo nadze ŋgɔ wo nɔewo, nàkpɔ egbɔ be wò abɔwo keke bliboe eye wò abɔtawo ɖe dzi ɖi.
• He asiléƒeawo ɖo ta wò akɔta esime nèle wò abɔta te ɖe wò ŋutilã ŋu eye nèle wò abɔtaƒuwo ƒom ɖekae.
• Lé nɔnɔme sia me ɖe asi vie, eye wò susu nanɔ wò akɔta ƒe lãmekawo ƒe tete ŋu.
• Do wò abɔwo ɖe enu vivivi nàtrɔ ayi afisi nèdze egɔme tsoe, eye nàtsi tre ɖe kpekpeme la ŋu be wò akɔta ƒe lãmekawo nakeke bliboe. Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ xexlẽme si nèdi.

Nõuanded sooritamiseks Lever Seated Row

• Asiléƒe Nyui: Lé asiléƒeawo kple asiléƒe si mewɔa akpa aɖeke o (asibidɛwo dze ŋgɔ wo nɔewo). Ƒo asa na asiléle sesĩe akpa elabena esia ate ŋu ana abɔ kple asibidɛ nate ɖe ame dzi. Ele be wò asiléƒea nasẽ, gake mele be wòasẽ akpa o.
• Ʋuʋu si Dzi Woɖu: Ƒo asa na ŋusẽ zazã atsɔ ahe asiléƒeawo ɖe ŋuwò. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ. Ke boŋ, lé fɔ ɖe wò akɔta kple abɔta ƒe lãmekawo zazã ŋu be nàhe asiléƒeawo ɖe ŋuwò blewu eye nàɖu wo dzi.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Be nàkpɔ viɖe geɖe tso Lever Seated Row me la, kpɔ egbɔ be yezã ʋuʋu ƒe didime bliboa. Esia fia be nàkeke wò abɔwo ɖe enu bliboe le afisi nèdze egɔme tsoe eye nàhe asiléƒeawo katã

Lever Seated Row KKK

Kas algajad saavad teha Lever Seated Row?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever Seated Row ƒe kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme bɔbɔewo eye nàlé fɔ ɖe nɔnɔme nyuitɔ ŋu be nàƒo asa na abixɔxɔ. Viɖe le eŋu hã be ame ŋutɔ ƒe hehenala alo kamedefefewɔla bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele vevie be nàɖo to wò ŋutilã eye màtu ɖokuiwò sesĩe akpa o.

Millised on tavalised variatsioonid Lever Seated Row?

• Wide-Grip Lever Seated Row: Ne èzã asiléƒe si keke wu la, àte ŋu aɖo wò akɔta kple abɔta ƒe lãmekawo ŋu nyuie wu.
• Close-Grip Lever Seated Row: Tɔtrɔ sia léa ŋku ɖe wò akɔta ƒe titina ŋu wu, si wɔnɛ be lãmeka siawo te ŋu dea kame nyuie wu.
• Underhand Grip Lever Seated Row: Ne èzã underhand grip la, àte ŋu awɔ wò biceps geɖe wu, si ana nu bubu aɖe akpe ɖe wò kamededea ŋu.
• Lever Seated Row with Resistance Bands: Tɔtrɔ sia bia be woazã resistance bands ɖe lever machine teƒe, si ana tsitretsiɖeŋu ƒomevi bubu eye wòana woate ŋu atrɔ ɖe nɔnɔmewo ŋu geɖe wu le kamededea me.

Millised on head täiendavad harjutused Lever Seated Row?

• Pull-Up nye kamedede bubu si kpena ɖe Lever Seated Row ŋu, elabena ewɔa dɔ le lãmeka ƒe hatsotso mawo ke me, vevietɔ latissimus dorsi kple rhomboids, si doa lãmekawo ƒe tsitsi si da sɔ ɖe ŋgɔ eye wònaa heheŋusẽ nyona ɖe edzi.
• Barbell Bent Over Row kpena ɖe Lever Seated Row ŋu to alesi wòɖoa taɖodzinu na akɔta ƒe lãmeka siwo le etame, siwo dome mɔ̃wo kple rhomboids hã le, si kpena ɖe ame ŋu be wòanɔ te nyuie wu eye wòali ke, si le vevie na Lever Seated Row ƒe dɔwɔwɔ nyuie.