We dɛn de row

• Parti ya muntu: Kona, ngiço kara hafosi vara wosaba ranu.
• Empandika: Miali waho

Okuwandikira ku We dɛn de row

Rowing na ful-bɔdi wokɔt we de gi bɔku bɛnifit lɛk fɔ mek yu at ɛn blɔd gɛt wɛlbɔdi, fɔ mek yu gɛt mɔ trɛnk, ɛn fɔ mek yu ebul fɔ chenj di we aw yu de du tin. Na fayn fayn ɛgzampul fɔ ɛnibɔdi we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ atlet to di wan dɛn we dɔn go bifo, bikɔs i kin izi fɔ ajɔst am fɔ mek i mach di tin dɛn we pɔsin ebul fɔ du. Pipul dɛn kin pik fɔ row bikɔs i nɔ gɛt bɛtɛ impak, i kin ebul fɔ bɔn bɔku kalori, ɛn di chans we i kin gi fɔ mek di mɔsul dɛn we de ɔp ɛn dɔŋ bɔdi strɔng wan tɛm.

Okukubidde ku: Nkugiyigisa We dɛn de row

• Grap di handel dɛn wit wan grip we de oba yu an, kip yu an dɛn ful-ɔp ɛn yu bak stret.
• Initiate di row muvmɛnt bay we yu push bak wit yu leg dɛn fɔs, dɔn le bak smɔl ɛn pul di handel dɛn to yu chɛst, jɔs dɔŋ yu rib dɛn.
• Ritɔn to di say we yu bigin bay we yu es yu an dɛn, ledɔm bifo frɔm di hip dɛn ɛn bɛn yu ni dɛn fɔ slayv di sit fɔ go bifo.
• Ripit dɛn step ya fɔ di nɔmba we yu want fɔ ripit, ɛn mek shɔ se yu kɔntinyu fɔ muv fayn ɛn kɔntrol ɔl di tɛm.

Amakulu mu kubiteekamu We dɛn de row

• Pawa Distribushɔn: Row nɔto jɔs ɔpa bɔdi wokɔt, na ful bɔdi ɛksɛsayz. Wan mistek we dɛn kin mek na fɔ yuz di an ɛn di sholda dɛn tumɔs. כlmost 60% pan di pawa fכ kכmכt frכm we yu de push wit yu leg dεm, 20% fכ brεs yu kכr, εn di rεst 20% fכ pul wit yu an dεm.
• Sikyud fɔ Muv: Wan ɔda mistek we dɛn kin mek na fɔ nɔ fala di kɔrɛkt sikyud fɔ muv. di korekt sikwins na di leg, hip, an pan di pul, en an, hip, leg na di riton. If yu nɔ sikyud di we aw yu de du tin di rayt we, dat kin mek di wokɔt nɔ wok fayn ɛn i kin mek yu gɛt injury mɔ.
• Nɔ Rɔsh: Bɔku pipul dɛn kin rɔsh di rowing strok, mɔ pan di rikavari faz

We dɛn de row Ebitala by'omuyigiriza

Mwebale kuteekamu We dɛn de row?

Yɛs, di wan dɛn we de bigin fɔ rɔn kin rili du ɛgzampul dɛn fɔ row. Rowing na fayn ful-bɔdi wokɔt we de ɛnjɔy bɔku mɔsul grup dɛn wan tɛm, lɛk di an, leg, bak, ɛn kɔr. Na gud kadiovaskular wokɔt bak. Bɔt i impɔtant fɔ mek di wan dɛn we de bigin fɔ lan di kɔrɛkt fɔm fɔ mek dɛn nɔ gɛt injuri. I go fayn fɔ mek pɔsin we de tren yu ɔ pɔsin we sabi row sho yu di rayt we fɔ row. Dɔn bak, di wan dɛn we de bigin fɔ wok fɔ bigin sloslo ɛn smɔl smɔl fɔ mek dɛn wok tranga ɛn fɔ lɔng tɛm. I fayn ɔltɛm fɔ tɔk to dɔktɔ bifo yu bigin ɛni nyu ɛksɛsayz, mɔ if yu gɛt ɛnitin fɔ wɔri bɔt yu wɛlbɔdi biznɛs.

Ki kitiibwa eby'okukozesa omuntu We dɛn de row?

• Di Wan-Am Dɔmbɔl Row de mek yu ebul fɔ pe atɛnshɔn pan wan say na yu bɔdi wan tɛm, ɛn yu kin yuz dɔmbɛl instead fɔ yuz barbɛl.
• di Invεst Row de du bay we yu put yusεf כnda wan fiks barbεl εn pul yu bכdi כp.
• di Bent-Over Barbell Row involv fכ bεnd na di wεst εn pul wan barbell כp to yu bεlε.
• di T-Bar Row na wan vεryushכn usay yu de yuz T-bar mashin, pul di bar tכwεd yu chεst we yu de bεnt-כva posishכn.

Eby'okukozesa omulungi okugabana n'eby'omanyi We dɛn de row?

• Plank dɛn kin bɛnifit di wan dɛn we de row bikɔs dɛn kin mek di kɔr trɛnk ɛn stebiliti bɛtɛ, we rili impɔtant fɔ mek dɛn kɔntinyu fɔ gɛt di rayt fɔm ɛn balans we dɛn de row.
• Skwat na big kompliment to rowing as i de bil leg strכng, spεshal wan na di kwadriseps εn glutes, we dεn de yuz bכku insay di drayv fεz fכ di rowing strכk.