Ho emisoa ha Letsoho le le Leng ka Morao Delt Row
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Overview:
The Suspension Single Arm Rear Delt Row ke boikoetliso bo phephetsang bo shebileng li-deltoid tse ka morao, mokokotlo o kaholimo le mokokotlo, o matlafatsang matla le botsitso ba 'mele ka kakaretso. E loketse batho ba chesehelang boikoetliso ba 'mele ba mahareng ho isa ho ba tsoetseng pele ba batlang ho eketsa matla a boikoetliso ba bona le ho ntlafatsa botsitso ba' mele ea bona. Ho ikoetlisa ho ka thusa ho hola ha mesifa, ho ntlafatsa boemo ba 'mele, le ho ntlafatsa boikoetliso ba' mele, ho etsa hore e be khetho e ntle haholo bakeng sa ba batlang ho ntlafatsa ts'ebetso ea bona ea liatleletiki kapa ts'ebetso ea 'mele ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Beha maoto a hao ka bophara ba mahetla ka bophara, sekamela morao ho fihlela 'mele oa hao o le lehlakoreng le lenyenyane 'me u otlolle letsoho la hao le letona ka pel'a hao, u boloke' mele oa hao o otlolohile le bohareng.
- Qala boikoetliso ka ho hula 'mele oa hau ho ea fihla ho sebetsana, u tsepamisitse maikutlo ho sebelisa mesifa ea ka morao ea deltoid (ka morao ea lehetla la hao) ho etsa motsamao, ha letsoho la hao le letšehali le ntse le le lehlakoreng la hao kapa lethekeng la hao bakeng sa ho leka-lekana.
- Karolong e ka holimo ea motsamao, petetsa likhahla tsa mahetla a hao hammoho ka motsotsoana ho eketsa konteraka.
- Theolela butle-butle sebakeng sa ho qala, u otlolle letsoho la hao ka botlalo, 'me u phete boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta pele u fetohela ho letsoho le leng.
Exercise Tips:
- Kopanya Core ea Hao: Phoso e 'ngoe ke ho lebala ho kenyelletsa mantlha. Boikoetliso bona ha bo bue feela ka matsoho le mahetla a hau, empa hape bo mabapi le mantlha a hau. Kopanya mesifa ea hau ea mantlha nakong eohle ea boikoetliso ho boloka botsitso le botsitso, le ho sireletsa mokokotlo oa hau o tlase ho tsoa khatellong.
- Motsamao o Butle le o Laoloang: Qoba ho potlakisa motsamao. Senotlolo sa boikoetliso bona ke ho se etsa butle le ka mokhoa o laolehileng. Hula 'mele oa hau holimo ka ho hula setsoe sa hau morao ebe o petelletsa lehare la lehetla ho ea mokokotlong oa hau. Ebe u theola 'mele oa hau butle-butle ho ea sebakeng sa ho qala. Sena se tla
FAQ
Can beginners do the Ho emisoa ha Letsoho le le Leng ka Morao Delt Row?
Ee, ba qalang ba ka etsa boikoetliso ba Suspension Single Arm Rear Delt Row. Leha ho le joalo, ho bohlokoa ho qala ka khanyetso e bobebe le ho tsepamisa maikutlo ho sebopeho se nepahetseng ho qoba kotsi. Hape ho molemo ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele nakong ea ts'ebetso, ho netefatsa hore boikoetliso bo etsoa ka nepo. Hopola, ha se taba ea hore na ho ka etsoa li-reps tse kae, empa ho e-na le hoo ke boleng ba rep ka 'ngoe.
What are common variations of the Ho emisoa ha Letsoho le le Leng ka Morao Delt Row?
- Seated Cable Rear Delt Row: Phetolelo ena e sebelisa mochini oa cable, o fanang ka tsitsipano e sa feleng ho pholletsa le motsamao, o matlafatsang katleho ea boikoetliso.
- Single Arm Band Rear Delt Row: Phapang ena e sebelisa lihlopha tsa ho hanyetsa, tse ka lokisoang ho tsamaisana le boemo ba hau ba matla 'me li ka sebelisoa kae kapa kae, e leng khetho e ntle bakeng sa boikoetliso ba lapeng.
- Incline Bench Rear Delt Row: Phapang ena e kenyelletsa ho robala ka sefahleho holim'a benche e tšekaletseng, e fanang ka ts'ehetso ho 'mele oa hau mme e u lumella ho tsepamisa mohopolo feela motsamaong o ka morao oa delt.
- Standing Single Arm Cable Rear Delt Row: Phetolelong ena, u etsa boikoetliso u eme, 'me u hula mothapo o le mong o hokelletsoeng mochining oa cable, o lumellang ho sisinyeha ka botlalo le ho lebisa lithapo tse ka morao.
What are good complementing exercises for the Ho emisoa ha Letsoho le le Leng ka Morao Delt Row?
- Mela ea Cable e lutseng: Boikoetliso bona bo matlafatsa mokokotlo o bohareng le o ka tlaase, li-biceps le mahetleng, 'me e tlatsana le Suspension Single Arm Rear Delt Row ka ho lebisa lihlopha tse tšoanang tsa mesifa, empa ka tsela e fapaneng, ho khothalletsa ho leka-lekana ha mesifa le ho thibela likotsi tse feteletseng.
- Li-Face Pulls: Boikoetliso bona bo lebisa tlhokomelo ho li-deltoid tse ka morao le mesifa e ka holimo ea morao, ho tlatsana le Suspension Single Arm Rear Delt Row ka ho matlafatsa lihlopha tse tšoanang tsa mesifa, empa ka mokhatlo o fapaneng, o ka thusang ho ntlafatsa matla le ho feto-fetoha ha maemo.
Related keywords for Ho emisoa ha Letsoho le le Leng ka Morao Delt Row:
- Boikoetliso ba ho emisa
- Letsoho le le leng le le leng le ka morao la Delt Row
- Boikoetliso ba ho matlafatsa mahetla
- Boikoetliso ba morao ba Deltoid ka ho emisoa
- Mola oa ho emisa letsoho le le leng
- Koetliso ea ho emisa mahetleng
- Boikoetliso ba mela e ka morao
- Boikoetliso ba 'mele bakeng sa mahetla
- Boikoetliso ba ho fanyeha ka mahetla
- Boikoetliso ba letsoho le le leng la deltoid le ho emisoa