Kebul we Sidɔm Supine-grip 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 Lower Fibers, Trapezius Middle Fibers
• amagezi ag'omusa: Biceps Brachii, Brachialis, Brachioradialis, Deltoid Posterior

Okuwandikira ku Kebul we Sidɔm Supine-grip Row

Di Kebul Sit Supine-grip Row na wan ɛksesaiz we yu kin yuz fɔ bil trɛnk ɛn we de tɔch di mɔsul dɛn na yu bak, yu sholda, ɛn yu an. Na fayn fayn wokɔt chuk fɔ ɔl tu di wan dɛn we de bigin ɛn di wan dɛn we lɛk fɔ du fitnɛs bikɔs ɔf in adjɔstabl rɛsistɛns ɛn fɔ pe atɛnshɔn pan fɔm. If yu put dis ɛksesaiz insay yu rutin, i kin mek yu tinap fayn, i kin mek yu mɔsul dɛn no mɔ, ɛn i kin mek di ɔpa bɔdi gɛt mɔ trɛnk, ɛn dis kin mek i bi pɔpul choice fɔ di wan dɛn we de aim fɔ wan wɛl-raun fitnɛs rijim.

Okukubidde ku: Nkugiyigisa Kebul we Sidɔm Supine-grip Row

• Lean fɔ go bifo frɔm yu hip fɔ ol di V-bar handel, kip yu bak stret. Dis na yu stat posishun.
• Pul di handel to yu bɛlɛ we yu de ledɔm bak smɔl, kip yu bak stret ɛn pe atɛnshɔn fɔ swɛt yu sɔlda blad dɛn togɛda.
• Hol di pozishɔn fɔ smɔl tɛm we di handel tɔch yu bɛlɛ, dɔn smɔl smɔl, go bak to di handel bak to di say we yu bigin ɛn yu de kɔntrol am.
• Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit ɛn mek shɔ se yu fɔm kɔrɛkt fɔ mek yu nɔ wund.

Amakulu mu kubiteekamu Kebul we Sidɔm Supine-grip Row

• Grip ɛn Pul: Di grip we de na di bar fɔ de supin (di palm dɛn de fes yu). We yu de pul di kebul, mek shɔ se yu pul am to yu bɛlɛ, nɔto to yu chɛst. Dis na mistek we pipul dɛn kin mek ɛn i kin mek di ɛksesaiz nɔ wok fayn.
• Kɔntrol Muvmɛnt: Nɔ muv jɔk ɔ fast. Di men tin fɔ dis ɛgzampul na fɔ du am wit muvmɛnt sloslo ɛn kɔntrol. Pul di kebul to yu sloslo, ol am fɔ wan sɛkɔn we yu ɛlb dɛn de na di pik pozishɔn, dɔn sloslo go bak to di say we yu bigin. Dis go mek shɔ se di mɔsul dɛn go ɛnjɔy di maksimal.
• Nɔ Ekstend yu an dɛn pasmak: Nɔ ɛkstɛnd yu an dɛn pasmak we yu go bak na di say we yu bigin. Dis na tin we kɔmɔn

Kebul we Sidɔm Supine-grip Row Ebitala by'omuyigiriza

Mwebale kuteekamu Kebul we Sidɔm Supine-grip Row?

Yes, di wan dɛn we de bigin kin du di Cable Seated Supine-grip Row ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm fayn ɛn nɔ gɛt injuri. I fayn bak fɔ mek pɔsin we de tren pɔsin ɔ pɔsin we sabi du fitnɛs sho di ɛgzampul fɔs fɔ mek shɔ se dɛn de du am kɔrɛkt wan. Jɔs lɛk ɛni nyu ɛksesaiz, i fayn fɔ bigin sloslo ɛn smɔl smɔl yu fɔ mek yu wet ɛn trɛnk go ɔp as yu trɛnk ɛn bia de go bifo.

Ki kitiibwa eby'okukozesa omuntu Kebul we Sidɔm Supine-grip Row?

• Di Invɛst Row na bɔdi wet ɛgzampul usay yu de pul yusɛf go ɔp to wan bar, ɛn kɔpi di we aw yu de row na difrɛn plen.
• Di Sit Kebul Row wit pronated grip na smɔl chenj usay yu de yuz ɔvahan grip instead ɔf ɔndahan grip, we yu de tɔch difrɛn mɔsul dɛn.
• Di Single-arm Cable Seated Row de mek yu ebul fɔ pe atɛnshɔn pan ɛni say na yu bɔdi wan wan, we de mek di mɔsul dɛn balans ɛn simɛtri bɛtɛ.
• Di Standin Kebul Row na wan vɛryushɔn usay yu de du di rowing muvmɛnt we yu tinap, ɛnjɔy yu lɔwa bɔdi ɛn kɔr mɔ aktiv wan.

Eby'okukozesa omulungi okugabana n'eby'omanyi Kebul we Sidɔm Supine-grip Row?

• Bent Over Barbell Rows: Bent Over Barbell Rows de wok bak di bak mכsul dεm, spεshal wan di latissimus dorsi, rhomboids, εn trapezius, insay wan sεm kayn pul mכshכn lεk di Cable Seated Supine-grip Row, we de mek di mכsul dεm bεlε εn i de mek yu ebul fכ du di εvride aktiviti dεm we nid fɔ pul ɔ es ɔp.
• Dumbbell Pullovers: Dumbbell Pullovers kompliment di Cable Seated Supine-grip Row bay we i de target di latissimus dorsi in wan yunik we, we de extend di rεnj fכ muv εn εp fכ impruv fכ fleksibiliti εn mobiliti, pan כl we i de involv di chεst εn triceps to big digri fכ wan mכr kɔmprɛhnsiv ɔpa bɔdi wokɔt.