Bodyweight Standing Row
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Overview:
The Bodyweight Standing Row ke boikoetliso bo feto-fetohang bo lebisang lihlopha tse 'maloa tsa mesifa, ho kenyelletsa le mokokotlo, li-biceps, le mokokotlo, ka hona ho ntlafatsa matla, boemo le botsitso ba' mele ka kakaretso. Boikoetliso bona bo loketse batho ka bomong maemong ohle a boikoetliso, kaha ha bo hloke lisebelisoa mme bo ka fetoloa ho eketsa kapa ho fokotsa bothata. Batho ba ka khetha ho kenyelletsa Bodyweight Standing Rows mekhoeng ea bona ea ho ikoetlisa bakeng sa boiketlo ba eona, ho ikamahanya le maemo, le mokhoa oa eona o felletseng oa ho lokisa le ho matlafatsa mesifa.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara thipa ka matsoho a mabeli, matsoho a shebile fatše, 'me u sekamele morao ho fihlela' mele oa hao o le lehlakoreng le lenyenyane, u boloke 'mele oa hao o otlolohile ho tloha hloohong ho ea liretheng.
- Hula 'mele oa hau holimo ho lebaleng, u etelle pele ka sefuba sa hao' me u pete mahare a mahetla hammoho.
- Tšoara nakoana ka holim'a motsamao, ho netefatsa hore sefuba sa hau se batla se ama bar.
- Fokotsa 'mele oa hau butle-butle sebakeng sa ho qala, ho boloka taolo le ho se lumelle' mele oa hau hore o oele fatše, ho phetha pheta-pheta e le 'ngoe.
Exercise Tips:
- Metsamao e Laoloang: Qoba ho potlakela boikoetliso. Ho e-na le hoo, boloka metsamao e liehang, e laoloang. Hula 'mele oa hau holimo ho lebaleng kapa likhoele, u boloke' mele oa hau o otlolohile ebile o le thata. Joale, butle-butle theola u khutlela sebakeng sa ho qala. Taolo ena e thusa ho kopanya mesifa ka katleho le ho fokotsa kotsi ea kotsi.
- Kopanya li-Core le Squeeze Shoulder Blades: Etsa bonnete ba hore u kopanya mokokotlo oa hau nakong eohle ea boikoetliso bakeng sa botsitso. Ha u hula 'mele oa hao, pepeta mahetla a hao hammoho. Sena ha se thuse feela ho sebetsa mesifa ea morao ka katleho empa hape se thusa ho thibela likotsi tsa mahetla.
- Qoba ho pharalla ka Mokokotlo: Phoso e tloaelehileng ke ho
FAQ
Can beginners do the Bodyweight Standing Row?
Ee, ba qalang ba ka etsa boikoetliso ba Bodyweight Standing Row. Leha ho le joalo, ho bohlokoa ho qala ka matla a tlase mme butle-butle o eketsehe ha matla le mamello li ntse li ntlafala. Sebopeho le mokhoa o nepahetseng li bohlokoa ho thibela kotsi le ho eketsa katleho ea boikoetliso. Ho ka ba molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele.
What are common variations of the Bodyweight Standing Row?
- Letsoho le le leng la Bodyweight Row: Ena ke phetoho e thata haholoanyane moo o etsang mola o sebelisa letsoho le le leng ka nako, e leng se eketsang tlhoko ea matla a hau a mantlha le a lehlakoreng le le leng.
- Maoto a Bodyweight Row: Bakeng sa phapang ena, o beha maoto a hau sethaleng se phahamisitsoeng, ho eketsa bothata ka ho hula boima ba 'mele oa hau bo bongata.
- Bodyweight Row with Towel: Phapang ena, u sebelisa thaole e phuthetsoeng ka har'a bar kapa lithupa, e leng se eketsang tlhokahalo ea matla a ho tšoara le ho kenya mesifa e fapaneng matsohong le mokokotlong oa hau.
- Bodyweight Row le Ho Khutsa: Phapang ena e kenyelletsa ho khefutsa ka holimo ho motsamao ka metsotsoana e seng mekae, e leng ho eketsang nako tlas'a tsitsipano le ho matlafatsa kholo ea mesifa le matla.
What are good complementing exercises for the Bodyweight Standing Row?
- Li-Pull-ups: Li-pull-ups li tlatsetsa haholo ho Bodyweight Standing Rows kaha li boetse li tsepamisitse maikutlo meleng ea morao, empa ka mokhoa oa ho hula o otlolohileng, o thusang ho matlafatsa matla a kakaretso le tlhaloso ea 'mele o ka holimo.
- Mela e Inverted: Mela e Inverted e tšoana le Mela e Emeng ea Bodyweight empa e etsoa ka lehlakoreng le fapaneng, e leng se lumellang hore ho be le ts'ebetso e pharaletseng ea mesifa ea morao, kahoo ho ntlafatsa katleho ea mokhoa oa ho ikoetlisa.
Related keywords for Bodyweight Standing Row:
- Boikoetliso ba mokokotlo oa 'mele
- Boikoetliso ba mola o emeng
- Koetliso ea morao ea ho hanyetsa 'mele
- Mokhoa oa ho ema ka 'mele oa boima ba 'mele
- Boikoetliso ba ho matlafatsa morao
- Mola oa boima ba 'mele bakeng sa mesifa ea morao
- Mola o emeng o nang le boima ba mmele
- Boikoetliso ba lapeng
- Ha ho lisebelisoa tsa morao tsa boikoetliso
- Boikoetliso ba 'mele bakeng sa matla a mokokotlo