Lever Alternating Narrow Grip E lutse Row
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Overview:
Lever Alternating Narrow Grip Seated Row ke boikoetliso ba matla bo lebisang mesifa ea mokokotlo oa hau, empa hape bo sebetsa le li-biceps le mahetla. Boikoetliso bona bo nepahetse bakeng sa ba batlang ho ntlafatsa matla a bona a holimo, boemo le mesifa. Batho ba ka 'na ba batla ho etsa boikoetliso bona ho ntlafatsa ts'ebetso ea bona ea liatleletiki, ho ts'ehetsa metsamao ea letsatsi le letsatsi, kapa ho phahamisa 'mele ea bona e kaholimo.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara li-handle ka moqotetsane, matsoho a shebane, 'me u lule u otlolohile ka mokokotlo oa hau o otlolohile' me sefuba se tsoe ka ntle.
- Hula li-handle ho ea ka mpeng ea hau, u kopanye mahetla a hao hammoho 'me u behe litsoe tsa hau haufi le' mele oa hau.
- Tšoara boemo ka nakoana, ebe u khutlela butle-butle sebakeng sa ho qala, u atolose matsoho a hao ka botlalo.
- Fetola motsamao oa ho soka pakeng tsa letsoho le leng le le leng, ho boloka taolo le sebopeho nakong eohle ea boikoetliso.
Exercise Tips:
- Motsamao o Laoloang: Ha o etsa mola, etsa bonnete ba hore metsamao ea hau e ea lieha ebile e laoloa. Qoba phoso e tloaelehileng ea ho sebelisa matla ho hula boima. Sena se ka lebisa ho sebopeho se sa lokelang le kotsi e ka bang teng. Ho e-na le hoo, tsepamisa maikutlo ho sebeliseng mesifa ea hau ho laola boima ka bobeli ho hula le ho lokolloa.
- Mokhoa o Felletseng oa Motsamao: Ho fumana molemo ka ho fetisisa boikoetlisong, etsa bonnete ba hore o sebelisa mefuta e mengata ea ho sisinyeha. Sena se bolela ho hula li-handle ho ea fihla torso ea hau ebe o otlolla matsoho a hau ka botlalo ha o lokolloa. Phoso e tloaelehileng ke ho phetha karolo e itseng feela ea motsamao, e leng se ka fokotsang katleho ea boikoetliso.
- Engage Core: Le hoja boikoetliso bo lebisitse haholo mesifa ea morao, eona
FAQ
Can beginners do the Lever Alternating Narrow Grip E lutse Row?
Ee, ba qalang ba ka etsa boikoetliso ba Lever Alternating Narrow Grip Seated Row. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. Hape ke mohopolo o motle ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa hore o utloisisa mokhoa o nepahetseng. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho eketsa boima ba 'mele butle-butle ha matla le mamello li ntse li ntlafala.
What are common variations of the Lever Alternating Narrow Grip E lutse Row?
- The Cable Seated Row ke phapang e 'ngoe, ho sebelisa mochine oa cable ho hula boima ho uena, ho kopanya lihlopha tse tšoanang tsa mesifa.
- The Inverted Row ke boikoetliso bo boima ba 'mele moo u hulelang' mele oa hau ho ea fihla bareng, u pheta-pheta motsamao o hulang oa Seated Row.
- The Resistance Band Row e ka etsoa lapeng ka sehlopha se bonolo sa ho hanyetsa, ho etsisa motsamao o tšoanang oa ho soka.
- T-Bar Row ke mofuta o tsoetseng pele haholo, o sebelisa sekhechana se ikhethileng sa boikoetliso ho etsa motsamao o tšoanang oa ho soka sekepe.
What are good complementing exercises for the Lever Alternating Narrow Grip E lutse Row?
- One-Arm Dumbbell Row ke boikoetliso bo bong bo amanang le bona hobane bo lumella motsamao o tšoanang oa ho soka sekepe, empa ka karolo e ekelitsoeng ea koetliso e le 'ngoe. Sena se ka thusa ho sebetsana le ho se leka-lekane leha e le hofe ha mesifa ho ka 'nang ha se ke ha lebisoa ke mokhatlo oa linaha tse peli oa Lever Alternating Narrow Grip Seated Row.
- Qetellong, Lat Pulldown e ka ba boikoetliso bo botle bo tlatselletsang kaha e shebile li-lats, e 'ngoe ea mesifa e ka sehloohong e sebetsang ho Lever Alternating Narrow Grip Seated Row. Leha ho le joalo, e etsa joalo ka mokhoa oa ho hula o otlolohileng, o ka fanang ka ts'usumetso e fapaneng ho mesifa le ho khothalletsa matla le tsoelo-pele e pota-potiloeng hantle.
Related keywords for Lever Alternating Narrow Grip E lutse Row:
- Sebelisa Boikoetliso ba Mochini
- Narrow Grip e lutseng mola
- Boikoetliso bo Matlafatsang Morao
- Lever Alternating Seated Row
- Lisebelisoa tsa Gym bakeng sa Boikoetliso ba Morao
- Ntlafatsa Boikoetliso ba ho Soa ka Metsing
- Seat Row Workout
- Narrow Grip Back Exercise
- Sebelisa Koetliso ea Mechini
- Boikoetliso ba ho Aha Mesifa ea Morao