Lever T-bar 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 T-bar ƒe fli

Lever T-bar Row nye kamedede si tua ŋusẽ ɖo si me wòléa ŋku ɖe lãmeka siwo le akɔta, abɔta, kple abɔwo ŋu koŋ, eye wòƒoa nu tso lãmeka siwo le eme hã ŋu. Enyo ŋutɔ na kamedefefewɔla yeyewo kple esiwo de ŋgɔ siaa, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Kamedede sia ɖea vi ŋutɔ na amesiwo le didim be yewoana yewoƒe nɔnɔme nanyo ɖe edzi, yewoana lãmekawo nanyo ɖe edzi, eye yewoana ŋusẽ si le etame nadzi ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Lever T-bar ƒe fli

• Blo wò klowo vie eye nàbɔbɔ ɖe ŋgɔ tso wò akɔta, eye nàtsɔ asi si le edzi alé T-bar la ƒe asiléƒewo.
• He kpekpeme la yi dzi ɖo ta wò akɔta, nàna wò abɔta nanɔ wò ŋutilã gbɔ tututu eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu le ʋuʋua tame.
• Lée ɖe asi vie le etame, emegbe nàɖiɖi kpekpeme la blewuu agbugbɔ ayi anyime va ɖo afisi nèdze egɔme tsoe, eye nàkeke wò abɔwo ɖe enu bliboe gake nàna wò akɔta nanɔ eƒe nɔnɔme si nye aɖaka me.
• Gbugbɔ wɔ kamededea hena gbugbɔgawɔ agbɔsɔsɔme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyui me ɖe asi le ƒuƒoƒoa katã me.

Nõuanded sooritamiseks Lever T-bar ƒe fli

• Asiléle Kple Nɔnɔme: Lé T-bar la sesĩe kple asi eveawo. Mele be asiléƒea nasẽ akpa o elabena ate ŋu ana wò asibidɛwo nate ɖe dziwò. Ele be wò abɔta naɖiɖi kple megbe, ke menye be nàbɔbɔ alo anɔ goglo o. Esia kpena ɖe ame ŋu be lãmeka siwo sɔ la nawɔ dɔ eye wometena ɖe ame dzi madzemadzee o.
• Ʋuʋu si Dzi Woɖu: Ele be ʋuʋua nanɔ blewu eye wòaɖu edzi. Mègaʋuʋu alo azã ŋusẽ atsɔ akɔ kpekpemea ɖe dzi o. Vodada sia si bɔ ate ŋu ana nàxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ hã dzi akpɔtɔ elabena eɖea teteɖeanyi ɖa le lãmeka siwo nèle agbagba dzem be yeawɔ dɔ la ŋu.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yehe ʋuƒoa vaseɖe wò akɔta ke eye emegbe yekeke yeƒe abɔwo ɖe enu bliboe le ʋuʋua ƒe gɔme. Vodada si bɔ enye be woato nusiwo ƒe didime nye ƒe akpa aɖe ko me

Lever T-bar ƒe fli KKK

Kas algajad saavad teha Lever T-bar ƒe fli?

Ẽ, gɔmedzelawo ate ŋu awɔ Lever T-bar Row ƒe kamededea. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be woana hehenala alo kamedefefewɔla bibi aɖe nakpɔ ɣeyiɣi ʋɛ gbãtɔawo dzi be wòakpɔ egbɔ be wole kamededea wɔm nyuie. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be ame yeyewo nadzi woƒe kpekpeme ɖe edzi vivivi ne woƒe ŋusẽ kple aɖaŋua le nyonyom ɖe edzi.

Millised on tavalised variatsioonid Lever T-bar ƒe fli?

• Lever T-bar Row with Chest Support: Tɔtrɔ sia ƒe akpa aɖee nye akɔta ƒe kpeɖeŋutɔ, si kpena ɖe ame ŋu be woaɖe megbe lãmekawo ɖe vovo to mɔxexe ɖe ŋusẽ zazã nu.
• Wide Grip Lever T-bar Row: Le esi teƒe be nàlé ʋuƒoa ɖe wò ŋutilã ŋu la, èlénɛ wòkekena wu, eye nèɖoa taɖodzinu na wò akɔta kple abɔta wu.
• Close Grip Lever T-bar Row: Tɔtrɔ sia bia be nàlé bar la ɖe wò ŋutilã ŋu, eye nàna kamededea nanɔ wò titina akɔta kple lats dzi.
• Underhand Grip Lever T-bar Row: Ne èzã underhand grip la, àte ŋu aɖo ŋku lãmeka vovovo siwo le wò akɔta, siwo dometɔ aɖewoe nye lats siwo le ete kple rhomboids.

Millised on head täiendavad harjutused Lever T-bar ƒe fli?

• Pull-ups nye kpeɖeŋutɔ gã aɖe na Lever T-bar Rows elabena togbɔ be T-bar rows ƒe susu nɔa titina megbe hã la, pull-ups ƒoa wo ɖokui ɖe lats, biceps, kple abɔta, si naa ŋutilã ƒe akpa si le etame ƒe kamedede si me kɔ wu.
• Fli siwo wobɔbɔ ɖe dzi hã kpena ɖe Lever T-bar Rows ŋu, elabena woɖoa taɖodzinu na lãmeka ƒe hatsotso siwo sɔ abe lats kple rhomboids ene, gake wotsoa dzogoe si to vovo vie dzi, si ate ŋu akpe ɖe lãmekawo ƒe dadasɔ kple woƒe sɔsɔme ŋu.