Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated

• Bosete bo: Ga se - di ipakanyego ka mokgwa wo o kgethelwe.
• Ditlhaloso: Moshidi wa Smith.
• Ditšhene tše Pelo: Infraspinatus, Latissimus Dorsi, Teres Major, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
• Ditšhene tše Tòna: Brachialis, Brachioradialis, Deltoid Posterior, Pectoralis Major Sternal Head

Letsatsi la Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated

Smith Bent Over Narrow Supinated Grip Row ke boitšhidullo bja go aga maatla bjo bo lebišitšego mokokotlong wa gago, ka mo go kgethegilego latissimus dorsi, mola gape bo tsenela biceps le matsogo a gago a ka pele. Boitšhidullo bjo bo loketše ba go iša boima bja mmele le bao ba ratago go itšhidulla bao ba nyakago go godiša matla a bona a karolo ya ka godimo ya mmele le tlhaloso ya mešifa. Go akaretša boitšhidullo bjo mokgweng wa gago wa ka mehla go ka kaonefatša bokgoni bja gago bja go phagamiša ditlwaetšong tše dingwe, gwa kgothaletša boemo bjo bokaone bja mmele gomme gwa nea mmele o leka-lekanego kudu le o leka-lekanego wa karolo ya ka godimo ya mmele.

Go seka: Phuto ka Phuto Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated

• Ema o lebeletše baara, maoto a arogane ka bophara bja magetla. Koba dithekeng tša gago le mangweleng, o boloka mokokotlo wa gago o otlologile, go fihlela setho sa gago sa mmele se nyakile se bapelane le fase.
• Swara baara ka go swara mo go tshesane ga supinated (ka fase ga seatla), diatla di arogane go se nene go feta bophara bja magetla. Ye ke boemo bja gago bja go thoma.
• Gogela baara go leba sehubeng sa gago sa ka tlase ka go pitlela di-blade tša gago tša magetla mmogo le go koba di- elbow tša gago. Boloka di- elbow tša gago kgaufsi le mmele wa gago nakong ka moka ya motšhene.
• Theoša baara ka go nanya morago fase boemong bja go thoma, o katološa matsogo le magetla a gago ka mo go feletšego. Pheta motsamao bakeng sa palo e lakatsang ea reps.

Dithuto tsa go seka Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated

• Metsamao e Laolwago: Phema metšhene ya go šikinyega le ya ka pela. Go e na le moo, lebiša tlhokomelo go diphagamišo le go theoša ka go nanya, tše di laolwago. Go kitimela go itšhidulla go ka lebiša go sebopego se se fokolago le go gobala mo go ka bago gona. E fokotša gape go šoma gabotse ga go itšhidulla ka ge go akaretša lebelo go e na le maatla a mešifa.
• Legoro la Tšhišinyo: Kgonthiša gore o otlolla matsogo a gago ka botlalo ka fase ga motšhene gomme o goge baara go fihla go setho sa gago sa mmele ka godimo. A. A

Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated?

Ee, bao ba thomago ba ka dira boitšhidullo bja Smith Bent Over Narrow Supinated Grip Row eupša ba swanetše go ba šedi kudu ka foromo le thekniki go efoga kgobalo efe goba efe. Go kgothaletšwa go thoma ka boima bjo bonyenyane gomme ganyenyane-ganyenyane o oketšege ge di dutše di aga matla le mešifa. Gape go a hola go ba le mohlahli goba motho yo a nago le maitemogelo a hlokomela boitšhidullo go netefatša foromo ye e nepagetšego.

Ke eng tse di tsweletseng tsa Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated?

• Dumbbell Bent Over Row ke phapano ye nngwe moo go e na le go šomiša barbell, o šomišago di-dumbbell, go dumelela mohuta wo mogolo wa tšhišinyego.
• T-Bar Bent Over Row ke phapano moo o šomišago motšhene wa T-bar, wo o ka thušago go nepiša mešifa ye e fapanego ka morago.
• Mothaladi wa Thapo ye e Dutšego ke phapano moo o dulago pankeng gomme o šomiša motšhene wa thapo, wo o ka thušago go tsepamiša kgopolo mešifeng ya bogareng le ya ka fase ya mokokotlo.
• Mothaladi wo o Inverted ke phapano ya boima bja mmele moo o šomišago baara goba mabanta a TRX, o gogela mmele wa gago godimo go leba bareng, yeo e ka thušago go kaonafatša taolo ya mmele wa gago le tekatekano.

Ke eng ditintlha tse di lekanang le tse Smith O Kobegile Godimo ga Mothaladi o Mosesane wa go Swara wa Supinated?

• Barbell Deadlift ke boitšhidullo bjo bongwe bja tlaleletšo ka ge e sa matlafatše fela mešifa ya ka morago eupša gape e tsenela ketane ka moka ya ka morago, yeo e akaretšago dithapo tša ka morago le di-glutes, e godiša maatla a mmele ka kakaretšo le go tsepama tšeo di lego bohlokwa go phethagatša Smith Bent Over Narrow Supinated Grip Rows.
• Boitšhidullo bja Pull-ups le bjona bo hola ka gobane bo nepiša dihlopha tša mešifa tše di swanago le tša Smith Bent Over Narrow Supinated Grip Row, ka go lebanya di-lats le biceps, gomme gape bo nyaka go swara ka go rapalala, ka fao bo kaonafatša maatla a go swara le maatla a ka godimo ga mmele.