Lever Alternating Narrow Grip E lutse Row
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Overview:
Lever Alternating Narrow Grip Seated Row ke boikoetliso bo matlafatsang bo lebisang mesifa ea mokokotlo oa hau, haholo latissimus dorsi, ha o ntse o hohela li-biceps le mahetla. Ke boikoetliso bo loketseng batho ba maemo ohle a boikoetliso, haholo ba batlang ho ntlafatsa matla a bona a 'mele le boemo ba bona ba 'mele. Batho ba ka 'na ba khetha boikoetliso bona kaha bo fana ka mokhoa o laoloang oa ho sisinyeha, ho fokotsa kotsi ea kotsi,' me ho ka thusa ho ntlafatsa ho lumellana ha mesifa le ho hokahanya.
Table of Contents
Instructions
Step-by-step guide:
- Boloka mokokotlo oa hau o otlolohile, kopanya mokokotlo oa hau 'me u itšetlehe hanyenyane ho tloha lethekeng la hao, ena ke sebaka sa hau sa ho qala.
- Hula lithapo ho ea ka mpeng, u behe litsoe tsa hau haufi le 'mele oa hau,' me u pete mahetla a hao hammoho qetellong ea motsamao.
- Butle-butle khutlisetsa li-levers sebakeng sa ho qala, ho boloka taolo le ho hanyetsa boima ba 'mele ha u ntse u atolosa matsoho.
- Ho fapanyetsana pakeng tsa letsoho le leng le le leng bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka mokokotlo oa hao o otlolohile le metsamao ea hau e laoloa nakong eohle ea boikoetliso.
Exercise Tips:
- **Grip le Foromo**: Tshwara matshwaro ka ho tshwara ka moqotetsane matsoho a hao a shebane. Boloka mokokotlo oa hau o otlolohile 'me sefuba sa hao se hateletsoe khahlanong le pad nakong eohle ea boikoetliso. Qoba ho pota-pota mokokotlo oa hao kapa ho itšetleha ka morao ha u ntse u hula, kaha sena se ka baka kotsi.
- **Motsamao o Laoloang**: Hula lihapi ho ea 'meleng oa hau ho fihlela litsoe tsa hao li le ka morao ho uena, u petetsa mahetla a hao hammoho. Ebe, butle-butle lokolla li-handle ho khutlela sebakeng sa ho qala. Qoba ho sisinyeha kapa ho tlohella boima ba 'mele bo theohe ka tšohanyetso, kaha sena se ka ba kotsi ho mesifa le manonyeletso a hau.
- **Mokhoa oa ho Phefumoloha**: Exhale ha u ntse u hula lihape ho uena 'me u hema ha u khutlela sebakeng sa ho qala. Ho phefumoloha ho nepahetseng
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, empa ba lokela ho qala ka litekanyo tse bobebe 'me ba tsepamise maikutlo ho ntlafatseng sebopeho sa bona pele ba eketsa boima. Koetliso ena e ntle haholo bakeng sa ho ntlafatsa mesifa ea morao, haholo-holo latissimus dorsi, rhomboids le trapezius. Leha ho le joalo, ho bohlokoa ho etsa bonnete ba hore mokhoa o nepahetseng o sebelisoa ho thibela likotsi tse ka bang teng. Hape ho ka ba molemo ho ba qalang ho ba le mokoetlisi oa bona kapa motho ea eang boikoetliso ba 'mele ea ba okametseng qalong ho netefatsa hore ba etsa boikoetliso ka nepo.
What are common variations of the Lever Alternating Narrow Grip E lutse Row?
- Cable Alternating Narrow Grip Seated Row e sebelisa mochine oa cable, o lumellang hore ho be le motsamao o bonolo le o laoloang haholoanyane ha o bapisoa le mochine oa lever.
- The Resistance Band Alternating Narrow Grip Seated Row e sebelisa lihlopha tsa khanyetso, tse ka fetoloang bakeng sa maemo a fapaneng a tsitsipano 'me li ka nkeha bakeng sa boikoetliso kae kapa kae.
- The Barbell Alternating Narrow Grip Seated Row e kenyelletsa ho sebelisa barbell, e ka thusang ho haha mesifa e mengata ka lebaka la bokhoni ba ho jara boima bo bongata.
- Kettlebell Alternating Narrow Grip Seated Row e sebelisa li-kettlebell, tse ka fanang ka mofuta o fapaneng oa ho hanyetsa le ho kopanya mantlha ka lebaka la sebopeho sa tsona se ikhethang le kabo ea boima ba tsona.
What are good complementing exercises for the Lever Alternating Narrow Grip E lutse Row?
- T-Bar Row: Boikoetliso bona bo boetse bo lebisa mesifa ea morao, ho kenyelletsa le lats le rhomboids. Ho hula ho tšoana le mola o lutseng, empa ka lehlakoreng le fapaneng le ho tšoara, kahoo ho fana ka koetliso e feletseng bakeng sa mesifa ena.
- Li-pull-ups: Li-pull-ups ke boikoetliso bo bong bo boholo bo lebisang lihlopha tse tšoanang tsa mesifa. Ba hloka matla le taolo e ngata, ho thusa ho ntlafatsa phaello ea matla e entsoeng ho tsoa ho Lever Alternating Narrow Grip Seated Row.
Related keywords for Lever Alternating Narrow Grip E lutse Row:
- Eketsa boikoetliso ba morao ba mochini
- Mokokotlo o moqotetsane o dutseng
- Boikoetliso ba morao-rao ka mochini o matlafatsang
- Mola o chenchana o lutseng
- Lisebelisoa tsa boikoetliso bakeng sa mesifa ea morao
- Ntlafatsa boikoetliso ba mochini oa ho soka sekepe
- Narrow grip back workout
- Mochine oa boikoetliso oa mela o lutseng
- Lever mochini morao ho matlafatsa
- Mothalo o dutseng wa ho tshwara o chenchana.