Lever High Row
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Overview:
Lever High Row ke boikoetliso bo kaholimo ba 'mele bo lebisang le ho matlafatsa mokokotlo, mahetla le matsoho, ha o ntse o ntlafatsa boemo ba hau. E loketse ka bobeli ba chesehelang boikoetliso ba 'mele le baatlelete ba batlang ho matlafatsa matla a bona a ka holimo a' mele le mamello ea mesifa. Ka ho kenyelletsa boikoetliso bona kemisong ea hau, o ka eketsa boima ba mesifa, oa ntlafatsa ts'ebetso ea liatleletiki, 'me oa fokotsa kotsi ea likotsi tsa morao.
Table of Contents
Instructions
Step-by-step guide:
- Ema u shebane le mochini oa lever, boloka maoto a hao a arohane ka bophara ba mahetla, 'me ka tieo u tšoare maqhama ka matsoho a mabeli, liatla li shebane.
- Hula lere ho uena, u boloke litsoepo tsa hau li le holimo 'me li bapile fatše, ho fihlela matsoho a hao a fihla sefubeng. Etsa bonnete ba hore u kopanya likhaba tsa mahetla a hao ha u hula.
- Tšoara boemo bona ka nakoana, ho etsa bonnete ba hore mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o sebetsa nakong eohle ea boikoetliso.
- Butle-butle lokolla leqhubu ho khutlela sebakeng sa ho qala, ho netefatsa hore ho na le motsamao o laoloang ho phethela pheta-pheto e le 'ngoe. Pheta ts'ebetso ena bakeng sa palo eo u e batlang ea lihlopha le ho pheta-pheta.
Exercise Tips:
- Tšoaro e nepahetseng: Netefatsa hore ho ts'oara ha lever ho nepahetse. Matsoho a hau a lokela ho ba bophara hanyane ho feta bophara ba mahetla ka thoko. Etsa bonnete ba hore matsoho a hau a shebane. Phoso e tloaelehileng eo u lokelang ho e qoba ke ho tšoara lever ka thata haholo kapa ka mokhoa o hlephileng, e leng se ka lebisang tahlehelong ea taolo le kotsi e ka 'nang ea e-ba teng.
- Motsamao o Laoloang: Ha u etsa boikoetliso, hula leqhubu ho ea 'meleng oa hau ka mokhoa o liehang le o laoloang. Qoba ho thothomela kapa ho sebelisa matla ho phahamisa boima ba 'mele, kaha sena se ka lebisa khatellong ea mesifa kapa kotsi.
- Mokhoa oa ho Phefumoloha: Hopola ho tsoa ha u ntse u hula lever ho ea 'meleng oa hau ebe u hema ha u khutlela sebakeng sa ho qala. Ho phefumoloha ka tsela e fosahetseng
FAQ
Can beginners do the Lever High Row?
Ee, ba qalang ba ka etsa boikoetliso ba Lever High Row. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe ho netefatsa sebopeho le mokhoa o nepahetseng. Boikoetliso bona bo reretsoe haholo-holo mesifa e ka morao, mahetleng le matsoho. Kamehla ho khothaletsoa hore ba qalang ho ba le mokoetlisi oa bona kapa motho ea nang le boiphihlelo ba boikoetliso ba 'mele ea ba okametseng ho qoba likotsi tse ka bang teng.
What are common variations of the Lever High Row?
- Cable High Row: Phetolelo ena e sebelisa mochine oa cable, o lumellang motsamao o bonolo le o laoloang haholoanyane, 'me o motle bakeng sa ho lebisa mesifa e itseng ka morao le mahetleng.
- Resistance Band High Row: Phapang ena e sebelisa sehlopha sa khanyetso, se nkehang habonolo ebile se feto-fetoha le maemo, se u lumellang ho fetola botebo ba boikoetliso ba hau habonolo.
- Barbell High Row: Phetolelo ena e sebelisa lehare, e fana ka phephetso e kholoanyane kaha e hloka matla le botsitso bo eketsehileng ho phahamisa boima bo boima.
- Kettlebell High Row: Phapang ena e sebelisa kettlebell, e ka thusang ho ntlafatsa matla a ho tšoara le ho eketsa phephetso e eketsehileng ho ea mantlha ka lebaka la sebōpeho sa eona se ikhethang le kabo ea boima ba 'mele.
What are good complementing exercises for the Lever High Row?
- Lat pulldowns ke boikoetliso bo bong bo tlatsanang le Lever High Row ha ka bobeli li lebisa tlhokomelo ho mesifa ea latissimus dorsi, ho matlafatsa matla a holimo a 'mele le ho thusa ts'ebetsong ea ho hula mekhatlo.
- Mohala oa cable o lutseng ke motlatsi o moholo oa Lever High Row kaha o boetse o lebisa mesifa e bohareng le e ka holimo ea mokokotlo, ho khothalletsa tsoelo-pele e leka-lekaneng ea mesifa le ho ntlafatsa matla a ho hula.
Related keywords for Lever High Row:
- Eketsa boikoetliso ba morao ba mochini
- Boikoetliso ba Lever High Row
- Ho matlafatsa morao ka Lever High Row
- Ntlafatsa boikoetliso ba lisebelisoa
- Mochini oa boikoetliso bakeng sa mesifa ea morao
- Boikoetliso ba mela e phahameng bakeng sa mokokotlo
- Ntlafatsa mekhoa ea koetliso ea mochini
- Mokhoa oa Lever High Row
- Boikoetliso ba mesifa ea morao ka mochini oa Leverage
- Mokhoa oa ho etsa Lever High Row.