Reverse Grip Bent ɖe Fli dzi

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

Sissejuhatus Reverse Grip Bent ɖe Fli dzi

Reverse Grip Bent over Row nye ŋusẽdodo kamedede si me wotsia dzi ɖe lãmeka siwo le akɔta, abɔta, kple abɔta koŋ ŋu, si wɔnɛ be lãmekawo tsina nyuie wu eye woƒe nɔnɔme nyona ɖe edzi. Enyo ŋutɔ na kamedede gɔmedzelawo kple kamedede deŋgɔwo siaa elabena woate ŋu atrɔ asi le eŋu le ame ɖekaɖekawo ƒe kamedede ƒe seƒe nu. Amewo adi be yewoatsɔ kamedede sia ade yewoƒe ɖoɖowɔɖi me be yeatsɔ adzi ŋutilã ƒe akpa si le etame ƒe ŋusẽ ɖe edzi, ana lãmekawo nada asɔ nyuie wu, eye wòana ŋutilã bliboa nanyo ɖe edzi.

Ülatuse sooritamine: Sisuline õpetus Reverse Grip Bent ɖe Fli dzi

• Lé barbell si ƒe asilé ɖe megbe, asiwo dome didi abe abɔta ene eye asibidɛwo nadze ŋgɔ wò.
• Na wò akɔta nanɔ dzɔdzɔe eye nàhe barbell la ayi dzi aɖo ta wò akɔta, nàkpɔ egbɔ be wò abɔta te ɖe wò ŋutilã ŋu eye wò abɔtaƒuwo mimi ɖe wo nɔewo ŋu.
• Lé nɔnɔme sia me ɖe asi vie, emegbe nàɖiɖi barbell la blewuu atrɔ ayi teƒe si nèdze egɔme tsoe.
• Gbugbɔ ʋuʋua gbugbɔgawɔ ƒe xexlẽme si nèdi, eye nàkpɔ egbɔ be yelé nɔnɔme nyuitɔ me ɖe asi le kamededea katã me.

Nõuanded sooritamiseks Reverse Grip Bent ɖe Fli dzi

• Asiléƒe Kple Abɔta ƒe Nɔnɔme: Ne èdi be yealée ɖe megbe la, ele be wò asibidɛwo nadze ŋgɔ dzi, le adzɔge tso wò ŋutilã gbɔ. Ne èle barbell la hem la, kpɔ egbɔ be wò abɔta te ɖe wò ŋutilã ŋu eye womele dzo dam o. Esia kpena ɖe ame ŋu be lãmeka siwo sɔ, vevietɔ lats kple biceps, nawɔ dɔ.
• Ʋuʋu si Dzi Woɖu: Mègazã ŋusẽ atsɔ akɔ kpekpemea ɖe dzi o. Esia nye vodada si bɔ si ate ŋu ana ame ƒe nɔnɔme nanyo o eye wòaxɔ abi. Ke boŋ kɔ kpekpeme la blewu, si dzi nàɖu, eye nàtsɔ wò susu aɖo lãmekawo ƒe tete kple asiɖeɖe le eŋu ŋu.
• Kpekpeme si Sɔ: Dze egɔme kple kpekpeme si nàte ŋu atsɔ bɔbɔe. Agbagbadzedze be woakɔ nu kpekpewo kaba akpa ate ŋu ana ame nawɔ dɔ nyuie o eye wòate ŋu axɔ abi. Esi nèle xɔ tum

Reverse Grip Bent ɖe Fli dzi KKK

Kas algajad saavad teha Reverse Grip Bent ɖe Fli dzi?

Ẽ, gɔmedzelawo ate ŋu awɔ Reverse Grip Bent over Row kamededea. Gake ele vevie be nàdze egɔme kple kpekpeme si le bɔbɔe wu be nɔnɔmea nasɔ eye nàxe mɔ ɖe abixɔxɔ nu. Wokafui hã be nàna hehenala alo ame bibi aɖe nafia mɔ wò le kamededea me le gɔmedzedzea me. Kamedede sia nyo ŋutɔ na wò akɔta ƒe lãmekawo, vevietɔ latissimus dorsi kple rhomboids, taɖodzinu. Ðo ŋku edzi ɣesiaɣi be nàtsɔ wò nu vevitɔa awɔ dɔe eye nàlé akɔta dzɔdzɔe me ɖe asi le kamededea katã me.

Millised on tavalised variatsioonid Reverse Grip Bent ɖe Fli dzi?

• Single-Arm Reverse Grip Row: Eƒe akpa sia ku ɖe alɔ ɖeka ŋu le ɣeyiɣi ɖeka me, si kpena ɖe ame ŋu be woakpɔ lãmekawo ƒe masɔmasɔ ɖesiaɖe si le akpa eveawo dome gbɔ.
• Incline Bench Reverse Grip Row: Wowɔa tɔtrɔ sia le incline bench dzi, si ate ŋu akpe ɖe ame ŋu be wòaɖe lãmeka siwo le akɔta ƒe akpa si le etame la ɖe vovo.
• Smith Machine Reverse Grip Row: Tɔtrɔ sia zãa Smith mɔ̃, si ate ŋu ana wòali ke ahakpɔ edzi wu kpekpeme si woate ŋu atsɔ faa.
• Seated Cable Reverse Grip Row: Wozãa kaƒomɔ̃ ƒe tɔtrɔ sia, si naa teteɖeanyi ɣesiaɣi le ʋuʋua katã me eye wòsena le eɖokui me be yeto vovo na kpekpeme siwo le ablɔɖe me.

Millised on head täiendavad harjutused Reverse Grip Bent ɖe Fli dzi?

• Pull-ups hã kpena ɖe Reverse Grip Bent over Rows ŋu esi woɖoa taɖodzinu na ametia ƒe akpa si le etame, vevietɔ akɔta kple biceps, si doa ŋusẽ lãmeka siawo ƒe ŋusẽ kple dzidodo si wozãna le tɔdziʋukuku ƒe kamedede hã me.
• Seated Cable Rows nye kamedede bubu si kpena ɖe eŋu, elabena woɖoa taɖodzinu na akɔta ƒe lãmeka siwo le titina, si kpena ɖe ame ŋu be tenɔnɔ kple liƒo nanyo ɖe edzi, si le vevie ŋutɔ na Reverse Grip Bent over Rows wɔwɔ nyuie.