We dɛn de row

• Parti ya muntu: Plyometrics is translated to "Unjihur" in Kri.
• Empandika: Miali waho

Okuwandikira ku We dɛn de row

Rowing na wokɔt we nɔ gɛt bɛtɛ impak, we ful-ɔp wit bɔdi, we de mek di at ɛn di blɔd gɛt wɛlbɔdi, mek di mɔsul dɛn gɛt trɛnk, ɛn i de mek i ebul fɔ chenj. Na fayn ɛgzampul fɔ ɛnibɔdi we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ ple to di wan dɛn we sabi atlet, bikɔs dɛn kin adap am fɔ fit ɛnibɔdi in kapabiliti. Pipul dɛn kin pik fɔ row bikɔs i nɔ jɔs de mek dɛn bɔdi fayn, bɔt i de ɛp bak fɔ ridyus strɛs ɛn mek dɛn maynd gɛt wɛlbɔdi.

Okukubidde ku: Nkugiyigisa We dɛn de row

• Ɛkstend yu an dɛn stret to di flaywil we yu de kip yu bak stret ɛn push ɔf di fut pad dɛn we yu de yuz yu leg dɛn te dɛn dɔn ɔlmost fɔ ɛkstɛnd.
• We yu dɔn ɛkstɛnd yu leg dɛn, le yu ɔpa bɔdi bak smɔl ɛn pul di handel to yu lכw chεst, kip yu εlbo dεm tuck in klos to yu bכdi.
• Afta di handel tɔch yu chɛst, rivɛns di muvmɛnt bay we yu es yu an dɛn bak to di flaywil, dɔn le yu bɔdi fɔ go bifo, ɛn leta bɛn yu leg dɛn fɔ go bak na di say we yu bigin.
• Ripit dɛn step ya fɔ di nɔmba we yu want fɔ ripit ɔ fɔ sɔm tɛm we yu dɔn sɛt.

Amakulu mu kubiteekamu We dɛn de row

• **Kɔrɛkt Grip**: Hol di handel wit ɔvahan grip ɛn yu an dɛn sholda-wid apat. Nɔ grip yu tu tayt bikɔs dis kin mek yu an ɛn yu an dɛn strɛs we yu nɔ nid.
• **Pawaful Leg Drayv**: Wan kɔmɔn mistek na fɔ pul fɔs wit di an. Mɛmba se fɔ row na ɛksesaiz we yu fɔ du fɔ ful-ɔp yu bɔdi ɛn yu fɔ bigin am wit pawaful push frɔm yu leg dɛn. yu an dεm fכ fala nכmal wan, pul di handel tכwεd yu lכw chεst.
• **Kɔntrol Muvmɛnt**: Nɔ rɔsh tru di muvmɛnt. I bεtε fכ du di εksεsayz sloslo εn wit kכntrכl, fכ fכs pan di mכsul grup dεm we dεn de wok. Di ritɔn faz (we yu muv bak to di stat pozishɔn) fɔ kɔntrol bak, nɔto jɔs fɔ lɛ di

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 ɛksashɔn fɔ row. Na fayn fayn ful-bɔdi wokɔt we de tɔch sɔm men mɔsul grup dɛn, lɛk yu an, yu leg, ɛn yu kɔr. Bɔt di rayt fɔm rili impɔtant fɔ mek yu nɔ wund ɛn fɔ mek yu gɛt di bɛst pan di ɛksesaiz. Di wan dɛn we de bigin kin want fɔ bigin wit wan smɔl resistans ɛn smɔl smɔl inkrisayz am as dɛn trɛnk ɛn bia de go bifo. I kin fayn bak fɔ mek trena ɔ kɔch gayd dɛn fɔ di kɔrɛkt fɔm ɛn tɛknik fɔs.

Ki kitiibwa eby'okukozesa omuntu We dɛn de row?

• Di Dumbbell Row na ɔda we aw yu kin yuz flat bɛnch ɛn dumbbell, we de wok wan say na yu bɔdi wan tɛm.
• Di Bent-Over Barbell Row de yuz barbell ɛn i nid fɔ bɛn na di wes, ɛngage yu kɔr ɛn bak yu ɔpa bɔdi.
• Di Invεst Row na bכdi wet εksεsayz usay yu de yuz yu כwn bכdi wet fכ rεsistεns, pul yusɛf go כp to wan bar.
• Di Singl-Arm Band Row de yuz wan rɛsistɛns band instead ɔf wet ɔ mashin, we kin bi wan big lɔw-impakt ɔltɛrnativ fɔ di wan dɛn we gɛt jɔyn prɔblɛm.

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

• Plank dɛn de mek di rowing wok fayn bay we dɛn de bil di kɔr stebiliti ɛn trɛnk, we impɔtant fɔ mek dɛn kɔntinyu fɔ rowing di rayt we ɛn fɔ mek dɛn nɔ gɛt injury.
• Skwat kin sɔpɔt fɔ row bay we i de mek di kwad, glut, ɛn hamstring strɔng, ɔl dɛn tin ya na di men mɔsul dɛn we dɛn kin yuz we dɛn de drayv di tɛm we dɛn de yuz di row.