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Ɔpa Row we de ɔp

Profayiri y'eby'okufuna

Parti ya muntuIgwa u di to ankut suh-suah body parts.
EmpandikaKabilgayaimafi.
amagezi agakubyaInfraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
amagezi ag'omusaBrachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head
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Tekamu akatale mu kusolo lwo!

Okuwandikira ku Ɔpa Row we de ɔp

Di Ɔpa Row na ɛksesaiz we rili fayn we de tɔch bɔku bɔku mɔsul dɛn we de ɔp di bɔdi, lɛk di bak, di sholda, ɛn di an dɛn, ɛn dis kin mek i gɛt mɔ trɛnk, bia, ɛn tinap. Na fayn wokɔt fɔ wan wan pipul dɛn we gɛt ɔl kayn fitnɛs lɛvɛl, frɔm di wan dɛn we de bigin fɔ wok to di wan dɛn we dɔn go bifo, we dɛn aim fɔ mek dɛn ɔpa bɔdi trɛnk bɛtɛ. Pipul dɛn go want fɔ du dis ɛgzampul bikɔs i nɔ jɔs de ɛp fɔ mek di mɔsul dɛn tɔn ɛn strɔng, bɔt i de ɛp bak fɔ mek dɛn nɔ gɛt injury bay we i de mek di mɔsul dɛn balans ɛn di we aw dɛn de tinap fayn.

Okukubidde ku: Nkugiyigisa Ɔpa Row we de ɔp

  • Bɛn yu ni dɛn smɔl, ɛn ledɔm bifo bay we yu hinj na di hip dɛn te yu bɔdi nia fɔ paralel to di flɔ, ɛn mek yu bak stret ɛn yu ed ɔp.
  • Pul di wet go ɔp to yu bɛlɛ we de ɔp bay we yu bɛn yu ɛlb ɛn swɛt yu sholda blad dɛn togɛda, ɛn kip di wet dɛn nia yu bɔdi as yu ebul.
  • Hol dis posishon fכ wan sεkכnd fכ mek di kכntrikshכn na yu bak mכsul dεm maksimal.
  • Smɔl smɔl, put di wet dɛn dɔŋ bak to di say we yu bigin, ɛn es yu an ɛn sholda dɛn ful wan. Ripit di ɛgzampul fɔ di nɔmba we yu want fɔ ripit.

Amakulu mu kubiteekamu Ɔpa Row we de ɔp

  • **Avoid Using Excessive Weight**: Wan kɔmɔn mistek na fɔ yuz wet we tu ebi, we kin mek yu nɔ fɔm fayn ɛn yu kin gɛt injury. I bɛtɛ fɔ bigin wit layt wet ɛn smɔl smɔl fɔ mek yu gɛt mɔ trɛnk as yu de gɛt mɔ trɛnk.
  • **Kɔntrol Muvmɛnt**: Nɔ muv jerky ɔ kwik kwik wan. Dɛn fɔ kɔntrol di we aw dɛn de es di ɛksesaiz ɛn put am dɔŋ. Dis nɔ jɔs de ridyus di risk fɔ injuri bɔt i de mek di ɛksesaiz wok fayn bay we i de kip yu mɔsul dɛn ɔnda tɛnsiɔn fɔ lɔng tɛm.
  • **Nɔ Yuz Yu Bak**: Na ɔda tin we kɔmɔn

Ɔpa Row we de ɔp Ebitala by'omuyigiriza

Mwebale kuteekamu Ɔpa Row we de ɔp?

Yɛs, di wan dɛn we de bigin fɔ du di wok kin rili du di Ɔpa Row ɛgzampul. Bɔt i impɔtant fɔ bigin wit layt wet fɔ mek shɔ se yu fɔm di rayt we ɛn fɔ mek yu nɔ wund. Jɔs lɛk ɛni nyu ɛksesaiz, di wan dɛn we de bigin fɔ du am fɔ tek am sloslo, lan di kɔrɛkt we aw dɛn de du am, ɛn smɔl smɔl fɔ mek dɛn gɛt mɔ wet as dɛn trɛnk ɛn ebul fɔ bia. 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.

Ki kitiibwa eby'okukozesa omuntu Ɔpa Row we de ɔp?

  • yu kin du di Ɔpa Row we yu sidɔm, we de mek yu stebul mɔ ɛn pe atɛnshɔn pan di ɔpa bak mɔsul dɛn.
  • di כp Row kin mכdify to wan wayd grip rכw, we de tכk di כta bak mכsul dεm mכr tranga wan.
  • Wan ɔda we we dɛn kin chenj na di wan ol an Ɔpa Row, usay yu kin du di ɛksesaiz wan an wan tɛm, we kin mek yu ebul fɔ pe atɛnshɔn mɔ pan wan wan mɔsul grup dɛn.
  • di כp Row kin bi bak wit rεsistεns bεnd dεm, we de gi difrεn kayn rεsistεns εn chalenj to di mכsul dεm.

Eby'okukozesa omulungi okugabana n'eby'omanyi Ɔpa Row we de ɔp?

  • pul-ap na כda ifektiv εksεsayz we de kompliment di כpa Row dεm, as dεn de fכkus bak pan di bak εn an mכsul dεm, spεshal wan di latissimus dorsi εn biceps, we de mek di כp bכdi trεnk εn ebul fכ bia.
  • Lat Pulldowns kin kompliment Upper Rows bak, as dεn de tכk di sem big mכsul dεm na di bak, di latissimus dorsi, εn εp fכ impruv di trεnk εn difinishכn fכ di כp bכdi, we i de εnhans di grip trεnk bak.

Amagamba ag'ewayogenze Ɔpa Row we de ɔp

  • Kebul Ɔpa Row ɛgzampul
  • Bak wokaut wit Kebul
  • Upper Row Back we de mek pɔsin strɔng
  • Kebul eksasaiz fɔ Bak mɔsul dɛn
  • Upper Row fɔ Bak fitnɛs
  • Kebul Bak wokɔt
  • Strɔng Bak wit Ɔpa Row
  • Kebul Ɔpa Row Bak ɛgzampul
  • Bak mɔsul trenin wit Kebul
  • Upper Row Kebul Bak wokout