Cable e Kobehile ka Holim'a Mola
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Overview:
The Cable Bent Over Row ke boikoetliso bo matlafatsang bo etselitsoeng ho shebisa mesifa e mokokotlong oa hau, mahetleng le matsoho, ho etsa hore e be e loketseng ho ba batlang ho matlafatsa matla a bona a holimo. E loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha e ka fetoloa habonolo hore e tsamaellane le boemo ba motho ka mong. Batho ba ka 'na ba batla ho kenyelletsa boikoetliso bona kemisong ea bona ho ntlafatsa boemo ba bona, ho ntlafatsa tlhaloso ea mesifa, le ho matlafatsa matla a' mele ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Koba mangole hanyenyane 'me u sekamele pele ho tloha thekeng la hao, u boloke mokokotlo oa hao o otlolohile le mahlo a hao a shebile pele.
- Tšoara mofeng oa thapo ka matsoho a mabeli, liatla li shebane, 'me u li hulele thekeng la hao u ntse u beile matsoele a hau haufi le 'mele oa hau.
- Tšoara ka nakoana, u penya mesifa ea hao ea morao, ebe butle-butle u khutlisa sebetsana le boemo ba ho qala.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka sebopeho se nepahetseng nakong eohle ea boikoetliso.
Exercise Tips:
- Laola Metsamao ea Hao: Ha u hula thapo, e etse butle le ka mokhoa o laolehileng. Qoba ho thothomela kapa ho sebelisa matla ho hula thapo ho ea 'meleng oa hau. Ena ke phoso e tloaelehileng e sa fokotseng feela katleho ea boikoetliso empa hape e eketsa kotsi ea kotsi.
- Kopanya Core ea Hao: Boloka motheo oa hau o tšoarehile nakong eohle ea boikoetliso. Sena se thusa ho boloka botsitso le botsitso, hape se sebetsa mesifa ea hau ea mpa.
- Hula ka Litšiu: Etsa bonnete ba hore u hula thapo ka litsoe tsa hau eseng matsohong a hau. Sena se thusa ho lebisa ka katleho mesifa ea morao. Phoso e tloaelehileng ke ho tsepamisa maikutlo haholo ho ts'oara le ho tsamaisa letsoho, e leng se ka lebisang mokhathala oa forearm
FAQ
Can beginners do the Cable e Kobehile ka Holim'a Mola?
Ee, ba qalang ba ka etsa boikoetliso ba Cable Bent Over Row. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho le mokhoa o nepahetseng. Boikoetliso bona bo lebisa mesifa e ka morao, haholo-holo latissimus dorsi (lats). E boetse e na le molemo bakeng sa li-biceps le mesifa e mahetleng le molala. Joalo ka boikoetliso bo bong le bo bong bo bocha, ba qalang ba lokela ho nahana ka ho batla keletso ho setsebi sa boikoetliso ho etsa bonnete ba hore ba etsa boikoetliso ka nepo le ho qoba likotsi tse ka bang teng.
What are common variations of the Cable e Kobehile ka Holim'a Mola?
- Seated Cable Row: Bakeng sa phapang ena, o lula bencheng ebe o hula mohala o lebile ho uena, oo haholo-holo o shebaneng le mokokotlo oa hau o bohareng.
- E Emeng Cable Row: Phetolelong ena, u ema ha u ntse u etsa mola, e leng se ka u thusang ho kopanya 'mele oa hau oa mantlha le o tlase ho feta boemo bo kobehileng.
- Mola oa Cable o nang le Thapo: Ho e-na le ho sebelisa bar, u sebelisa sehokelo sa thapo, se ka fanang ka mefuta e fapaneng ea ho sisinyeha le ho ts'oara.
- Wide-Grip Cable Row: Phapang ena e sebelisa ho ts'oaroa ho hoholo, ho ka u thusang ho lebisa mokokotlong oa hau le mahetleng ho feta mokhoa o tloaelehileng oa ho ts'oara.
What are good complementing exercises for the Cable e Kobehile ka Holim'a Mola?
- Lat Pulldowns e boetse e tlatsana le Cable Bent Over Rows ha ka bobeli ba tsepamisa maikutlo ho mesifa ea latissimus dorsi, ho khothalletsa mokokotlo o pharaletseng le ho ntlafatsa matla a ho hula.
- Seated Cable Rows ke boikoetliso bo bong bo tlatsanang le Cable Bent Over Rows, kaha li lebisa lihlopha tse tšoanang tsa mesifa, ho kenyeletsa le mokokotlo o bohareng le li-biceps, empa ho tloha ka lehlakoreng le fapaneng, ho lumella ho ikoetlisa ka botlalo.
Related keywords for Cable e Kobehile ka Holim'a Mola:
- Cable Row Back Exercise
- Koetliso ea ho Koba ka holim'a Cable Row
- Cable Machine Back Exercises
- Boikoetliso bakeng sa Morao Ho Sebelisa Cable
- Ho Rowing ka Cable bakeng sa Matla a Morao
- Cable Back Workout
- Mochini oa Cable o Kobehileng kaholimo ho Row
- Matlafatsa Morao ka Cable Row
- Cable Machine Exercises bakeng sa Morao
- Koetliso ea Morao ka Bent Over Cable Row.