Kebul we Sidɔm Ay Row

• Parti ya muntu: Igwa u di to ankut suh-suah body parts.
• Empandika: Kabilgayaimafi.
• amagezi agakubya: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Middle Fibers, Trapezius Upper Fibers
• amagezi ag'omusa: Brachialis, Brachioradialis, Deltoid Posterior

Okuwandikira ku Kebul we Sidɔm Ay Row

Di Kebul Sit Ay Row na ɛksesaiz we de mek yu gɛt trɛnk we de tɔch mɔ di mɔsul dɛn na yu bak, sholda, ɛn an, we de mek i fayn fɔ pipul dɛn we de tray fɔ mek di ɔpa bɔdi gɛt mɔ trɛnk ɛn fɔ tinap. I fayn fɔ di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs we dɔn go bifo, bikɔs di rɛsistɛns kin izi fɔ ajɔst akɔdin to di pɔsin in trɛnk lɛvɛl. If yu du dis ɛgzampul, i kin ɛp fɔ mek di mɔsul dɛn difinishɔn fayn, i kin mek yu tinap fayn, ɛn i kin mek yu ebul fɔ wok fayn, ɛn dis kin bɛnifit fɔ di tin dɛn we yu kin du ɛvride we yu nid fɔ es ɔ pul.

Okukubidde ku: Nkugiyigisa Kebul we Sidɔm Ay Row

• Sidɔm na di bɛnch we de fes di mashin, kip yu fut dɛn flat na grɔn ɛn yu bak stret.
• Grap di kebul handel dεm wit yu tu an dεm εn pul dεm to yu chεst, kip yu εlbo dεm nia yu bכdi.
• Hol dis pozishɔn fɔ smɔl tɛm, pe atɛnshɔn pan di kɔntrakshɔn we de na yu bak mɔsul dɛn.
• Smɔl smɔl, es yu an dɛn bak to di say we yu bigin, ɛn kɔntrol di wet we i de kam bak. Ripit dis muvmɛnt fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Kebul we Sidɔm Ay Row

• Kɔntrol Muvmɛnt: Nɔ jɔk ɔ yuz mɔmɛnt fɔ pul di wet. Bifo dat, pe atɛnshɔn pan di we aw yu de muv fayn fayn wan ɛn we yu go ebul fɔ kɔntrol. Pul di kebul to yu bɔdi ɛn swɛt yu sɔldɔm bled dɛn togɛda na di pik we di muvmɛnt de. Dɔn, smɔl smɔl go bak na di say we yu bigin. dis tεknik nכ de כnli mek sכh sef bכt i de mek di mכsul dεm de wok fayn fayn wan.
• Grip: Mek shɔ se yu de grip di handel dɛn kɔrɛkt wan. Yu an dɛn fɔ de fes dɛnsɛf. Nɔ grip tu tayt bikɔs dis kin mek yu an strɛs. Bifo dat, pe atɛnshɔn fɔ pul yu ɛlbow dɛn fɔ mek di bak mɔsul dɛn wok fayn fayn wan.
• We yu Pik yu wet: Nɔ yuz bɔku wet. Na kɔmɔn mistek fɔ tink

Kebul we Sidɔm Ay Row Ebitala by'omuyigiriza

Mwebale kuteekamu Kebul we Sidɔm Ay Row?

Yes, di wan dɛn we de bigin kin du di Cable Seated High Row ɛgzampul. Bɔt i impɔtant fɔ bigin wit wet we smɔl fɔ mek shɔ se yu fɔm di rayt we ɛn nɔ gɛt injuri. I fayn bak fɔ mek pɔsin we de tren ɔ pɔsin we sabi du di wok sho di ɛgzampul fɔs fɔ mek shɔ se yu ɔndastand di kɔrɛkt we aw yu de muv. As di trɛnk ɛn di we aw dɛn de du am de go bifo, di wet kin go ɔp smɔl smɔl.

Ki kitiibwa eby'okukozesa omuntu Kebul we Sidɔm Ay Row?

• Barbell Bent-over Row: Semweso lɛk di dumbbell variation, dis de yuz barbell insted, we de mek yu ebul fɔ wok ɔl tu di say dɛn na yu bɔdi wan tɛm.
• Wan-Am Kebul Row: Dis vεryushכn de tכk to wan say na di bכdi wan tεm, we de alaw yu fכ fכkus pan yu fכm εn mכsul εngajεmεnt mכr tranga wan.
• Invεst Row: Dis vεryushכn de yuz yu bכdi wet as rεsistεns, usay yu de pul yusεf כp to wan bar pas fכ pul wan wet tכwεd yu.
• T-Bar Row: Dis vεryushכn de yuz T-bar mashin, we de alaw yu fכ pul wan bar tכwεd yu chεst, we sεm lεk di muvmεnt na kebul we sidon ay rכw bכt wit difrεn kayn rεsistεns.

Eby'okukozesa omulungi okugabana n'eby'omanyi Kebul we Sidɔm Ay Row?

• di Bent-Over Barbell Row de kompliment di Cable Seated High Row bay we i de wok di sem kayn mכsul grup dεm we inklud di lats, rhomboids, εn di lכw bכk, bכt i de εngage di hamstrings εn glutes dεm bak, we de mek di כvala bכdi trεnk εn stεbiliti.
• di Dumbbell Pullover eksasaiz de kompliment di Cable Seated High Row bay we i de target di lats frכm wan yunik, ovahed angle, we nכ de כnli strכng di bak bכt i de εnhans di sכlda fleksibiliti εn chεst εkspεns, we de kכntribyut fכ bεtε posishכn εn efyushכn brith.