Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Wɔŋkpɔeŋkpɔnaɖi woŋkpɔtɔn.
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Sissejuhatus Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli

Lever T-Bar Reverse Grip Row nye ŋusẽ tutuɖo ƒe kamedede si koŋ tɔa ŋku lãmeka siwo le megbe, siwo dometɔ aɖewoe nye lats, rhomboids, kple traps, esime wògawɔa dɔ le biceps kple abɔta hã ŋu. Kamedede sia sɔ nyuie na ame ɖekaɖeka siwo le didim be yewoana yewoƒe tame ƒe ŋusẽ nanyo ɖe edzi, yewoana lãmekawo ƒe gɔmesese nanyo ɖe edzi, eye yewoado kamedede bliboa ɖe ŋgɔ. Ne ame ɖekaɖekawo tsɔ kamedede sia de woƒe ɖoɖowɔɖi me la, woate ŋu akpɔ viɖe tso tenɔnɔ ƒe nɔnɔme si nyo wu, lãmekawo ƒe dzidziɖedzi, kple dɔwɔwɔ ƒe ŋusẽ si dzi ɖe edzi me, si ate ŋu aɖe vi le gbesiagbedɔwo kple kamedefefe bubuwo yometiti me.

Ülatuse sooritamine: Sisuline õpetus Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli

• Lé atikplɔa kple asiléƒe si trɔ megbe, si fia be ele be wò asibidɛwo nadze ŋgɔ ŋgɔ.
• He atikplɔa yi dzi ɖo ta wò akɔta, eye nàna wò abɔta nate ɖe wò ŋutilã ŋu eye wò akɔta nanɔ dzɔdzɔe.
• Lé ɖe etame sɛkɛnd ɖeka eye nàmimi wò akɔta ƒe lãmekawo ŋutɔŋutɔ.
• Ðe ʋuƒoa ɖe anyi blewuu va ɖo afisi nèdze egɔme tsoe, eye nàkpɔ egbɔ be yekeke yeƒe abɔwo ɖe enu bliboe eye nàse le ɖokuiwò me be yeƒe abɔwo keke. Gbugbɔ wɔ esia hena reps xexlẽme si nèdi.

Nõuanded sooritamiseks Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli

• **Lé Nɔnɔme Sesẽ me Ðo**: Vodada si bɔ enye be woaƒo akɔta le kamedede sia me, si ate ŋu ana nàxɔ abi. Na wò akɔta nanɔ dzɔdzɔe, akɔta nanɔ dzi, eye abɔta nanɔ megbe. Tsɔ wò akɔta ƒo ɖe wò akɔta, ke menye wò akɔta o, eye nàbɔbɔ wò klowo vie. Nɔnɔme sia akpe ɖe ŋuwò nàƒo asa na teteɖeanyi le wò akɔta eye nàɖo taɖodzinu na lãmeka siwo sɔ.
• **Ʋuʋu Siwo Dzi Woɖu**: Kamedede sia ƒe dɔwɔwɔ nyuie nɔ te ɖe ŋusẽ si le asiwò ɖe ʋuʋua dzi dzi. Ƒo asa na didi be yeaʋuʋu kpekpemea ɖe dzi kabakaba. Ke boŋ he atikplɔa ɖo ta wò ƒodo gbɔ le ʋuʋu blewu si dzi nàɖu me, eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu le ʋuʋua tame. Ɣe ma ɣi,

Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli KKK

Kas algajad saavad teha Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever T-Bar Reverse Grip Row kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede ɖesiaɖe gome ene la, wokafui be woana hehenala alo ame bibi aɖe nawɔ kamededea ƒe wɔwɔfia gbã. Kamedede sia tɔa ŋku lãmeka siwo le megbe, vevietɔ lats kple rhomboids, eye ate ŋu anye kpeɖeŋutɔ gã aɖe na ŋusẽdodo ƒe hehexɔxɔ gɔmedzela. Ðo ŋku edzi nàdo dzo ɣesiaɣi hafi adze kamedede ɖesiaɖe gɔme.

Millised on tavalised variatsioonid Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli?

• Lever T-Bar Pronated Grip Row nye tɔtrɔ bubu si me asibidɛwo dze ŋgɔe le adzɔge tso ŋutilãa gbɔ, eye woɖoa ta akɔta ƒe lãmeka siwo le etame le mɔ bubu nu.
• Lever T-Bar Neutral Grip Row zãa asiléƒe si me asibidɛwo dze ŋgɔ wo nɔewo le, eye woƒe susu nɔa titina megbe kple abɔta ŋu wu.
• One-Arm Lever T-Bar Row nye kamedede si wowɔna le akpa ɖeka si wɔa dɔ le ŋutilã ƒe akpa ɖeka le ɣeyiɣi ɖeka me, si kpena ɖe ame ŋu be woakpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe gbɔ.
• Lever T-Bar Supinated Grip Row nye tɔtrɔ si me asibidɛwo dze ŋgɔ ŋutilã, si tɔa ŋku biceps kple titina megbe ƒe lãmekawo le mɔ vovovowo nu.

Millised on head täiendavad harjutused Lever T-Bar ƒe megbedede ƒe asiléƒe ƒe fli?

• Kaƒoƒo ƒe Fli Siwo Nɔ anyi: Kaƒomɔ̃ siwo bɔbɔ nɔ anyi hã tɔa ŋku akɔta ƒe lãmekawo, vevietɔ megbe titina, eye wokpena ɖe Lever T-Bar Reverse Grip Row ŋu to mɔɖeɖe ɖe ʋuʋu si dzi woɖu, si li ke si ate ŋu akpe ɖe ame ƒe nɔnɔme ŋu wòanyo ɖe edzi eye wòaɖe abixɔxɔ ƒe afɔkua dzi akpɔtɔ me.
• Hehe: Hehe nye ŋutilã ƒe kpekpeme ƒe kamedede si tɔa ŋku latissimus dorsi hã, tsɔ kpe ɖe biceps kple deltoids ŋu. Wonaa tsitretsitsi ƒomevi bubu aɖe le Lever T-Bar Reverse Grip Row ŋu, si ate ŋu akpe ɖe ame ŋu be ŋusẽ bliboa kple lãmekawo ƒe dzidodo nanyo ɖe edzi.