Ŋutilã ƒe Kpekpeme Squatting Row

• Kehaos: Kɔkpɔkpɔ bi taa taa alesi-ɔ, akpe lo.
• Varustus: Awoɖewo ɖe eye diname la.
• Esmane Lihased: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Teisene Lihased: Brachialis, Brachioradialis, Deltoid Posterior

Sissejuhatus Ŋutilã ƒe Kpekpeme Squatting Row

Bodyweight Squatting Row nye kamedede si wɔa dɔ ŋutɔ si ƒoa ametia ƒe ŋusẽ si le ete kple ametia ƒe akpa si le etame ƒe nɔnɔme nu ƒu, eye wòɖoa taɖodzinu na lãmekawo abe glutes, quads, hamstrings, kple akɔta ene. Enye tiatia nyui aɖe na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, vevietɔ amesiwo le didim be yewoana yewoƒe ŋusẽ kple nɔnɔme bliboa nanyo ɖe edzi. Kamedede sia nyo le esi wòte ŋu wɔa dɔ vovovowo, mehiã dɔwɔnu aɖeke o, eye le ŋutete si le esi be wòana kamedede nanyo ɖe edzi ta, si wɔnɛ be gbesiagbe kamedede nɔa bɔbɔe.

Ülatuse sooritamine: Sisuline õpetus Ŋutilã ƒe Kpekpeme Squatting Row

• Do asi ɖa nàtsɔ asi eveawo alé atikplɔa, asibidɛwo nadze ŋgɔ wo nɔewo, eye nàbɔbɔ ɖe megbe vaseɖe esime wò abɔwo nakeke bliboe eye wò ŋutilã nanɔ dzogoe sue aɖe dzi.
• Ðe wò ŋutilã ɖe anyi wòzu akɔta to wò klowo bɔbɔ kple wò akɔta tutu ɖe megbe me, esime nàna wò akɔta nanɔ dzɔdzɔe eye wò nuto si me nèle la le dɔ wɔm.
• Tu wò afɔkpodziwo be nàgatsi tre ɖe dzi esime le ɣeyiɣi ma ke me la, èle wò ŋutilã hem yi dzi ɖo ta ʋuƒoa gbɔ, hele wò abɔtawo hem yi megbe eye nèle wò abɔtaƒuwo ƒom ɖekae.
• Ðe ɖokuiwò ɖe anyi ake va anyi ɖe anyime le nɔnɔme si me nànɔ anyi ɖo me, eye nàdo wò abɔwo ɖe ŋgɔ ake ɖe ŋgɔ le ŋgɔwò, be nàwu egbugbɔgawɔ ɖeka nu. Yi afɔɖeɖe siawo dzi hena gbugbɔgagblɔ ƒe xexlẽme si nèdi.

Nõuanded sooritamiseks Ŋutilã ƒe Kpekpeme Squatting Row

• Engage Core: Na wò core nanɔ dɔ wɔm le ʋuʋu bliboa me. Menye ɖeko esia kpena ɖe ŋuwò be nàda asɔ ko o, ke ekpɔa wò akɔta hã ta tso teteɖeanyi me. Vodada si bɔ enye be woana ƒodoa naɖe dzi ɖi, si ate ŋu ana akɔta nase veve alo axɔ abi.
• Ʋuʋu si Dzi Woɖu: Wɔ kamededea blewu eye nàɖu edzi. Ƒo asa na ʋuʋudedi alo ŋusẽ zazã atsɔ ahe ɖokuiwò ɖe dzi. Esia nye vodada si bɔ si ate ŋu ana ame naxɔ abi eye wòaɖe kamededea ƒe dɔwɔwɔ dzi akpɔtɔ.
• Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yezã ʋuʋu ƒe didime bliboa. He ɖokuiwò yi dzi vaseɖe esime wò akɔta naka asi ʋuƒoa alo ka siwo wotsɔ blae ŋu, eye nàɖiɖi ɖokuiwò ɖe anyi le mɔa katã dzi

Ŋutilã ƒe Kpekpeme Squatting Row KKK

Kas algajad saavad teha Ŋutilã ƒe Kpekpeme Squatting Row?

Ẽ, gɔmedzelawo ate ŋu awɔ Bodyweight Squatting Row kamededea. Gake ele vevie be nàdze egɔme kple ŋusẽ si le bɔbɔe wu eye nàdzii ɖe edzi vivivi ne wò ŋusẽ kple dzidodo le nyonyom ɖe edzi. Kpɔ egbɔ ɣesiaɣi be yelé nɔnɔme nyuitɔ me ɖe asi be nàxe mɔ ɖe abixɔxɔ nu. Ne mèka ɖe alesi nàwɔ kamedede sia dzi o la, anyo be nàdi mɔfiame tso kamedede ŋuti nunyala aɖe gbɔ.

Millised on tavalised variatsioonid Ŋutilã ƒe Kpekpeme Squatting Row?

• TRX Row: Zã TRX suspension trainer nàtsɔ adze ŋgɔ sekea ƒe teƒea eye nàbɔbɔ ɖe megbe alé asiléƒeawo ɖe asi eye nàkeke wò abɔwo ɖe enu bliboe. He wò akɔta yi dzi va ɖo asiléƒeawo gbɔ, emegbe nàgaɖiɖi ɖokuiwò blewuu ake.
• Ring Row: Tɔtrɔ sia sɔ kple TRX row, gake wozãa kamedefefe ƒe asigɛwo ɖe eteƒe. Alesi asigɛawo meli ke o la gadea kuxi bubu ɖe wò dadasɔ kple nu veviwo ƒe liƒo dzi.
• Single Arm Bodyweight Row: Esia nye kamedede si wowɔna le akpa ɖeka si wɔa dɔ le wò ŋutilã ƒe akpa ɖeka le ɣeyiɣi ɖeka me. Zã bar alo TRX nàtsɔ asi ɖeka lé asiléƒea eye nàwɔ tɔdziʋukuku ƒe ʋuʋu. Tɔtrɔ sia tɔa ŋku wò obliques eye wòkpena ɖe ŋuwò nèɖɔa lãmekawo ƒe masɔmasɔwo ɖo.

Millised on head täiendavad harjutused Ŋutilã ƒe Kpekpeme Squatting Row?

• Push-ups ate ŋu akpe ɖe Bodyweight Squatting Row ŋu to dɔwɔwɔ na ametia ƒe lãmeka siwo le etame, vevietɔ akɔta, abɔta, kple abɔta, si ate ŋu ana kamededea ƒe akpa si nye tɔdziʋukuku nanyo ɖe edzi eye wòana ŋutilã bliboa nada asɔ wu.
• Planks nye kamedede bubu si ate ŋu akpe ɖe Bodyweight Squatting Row ŋu esi wole taɖodzinu ɖom ɖe lãmeka veviwo ŋu, si ana woali ke ahanɔ nɔnɔme nyui me, siwo le vevie na squatting row la wɔwɔ kple nɔnɔme nyuitɔ eye woaxe mɔ ɖe abi xɔxɔ nu.