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Lever Reverse T-Bar Row

Equipment:
Body Part:
Primary Muscles:
Secondary Muscles:

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Overview:

Lever Reverse T-Bar Row ke boikoetliso ba matla boo haholo-holo bo lebisang mesifa e ka morao, mahetleng le matsoho, e fana ka boikoetliso bo felletseng ba 'mele. Ke khetho e ntle haholo bakeng sa ba qalang le ba chesehelang boikoetliso bo tsoetseng pele ka lebaka la bothata ba eona bo feto-fetohang bo ipapisitseng le khetho ea boima ba 'mele. Boikoetliso bona bo molemo ho ba batlang ho ntlafatsa matla a bona a ka holimo, ho matlafatsa tšehetso ea ka morao, le ho khothalletsa ho leka-lekana ha mesifa.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Lever Reverse T-Bar Row?
    2. Common variations of the Lever Reverse T-Bar Row?
    3. Good complementing exercises for the Lever Reverse T-Bar Row?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Koba mangole hanyenyane 'me u thekesele thekeng ho fihlela torso ea hau e batla e tšoana le fatše, u boloka mokokotlo oa hau o otlolohile, ebe o tšoara maqhama a T-bar.
  2. Hula boima ho ea sefubeng sa hao, u boloke litsoe tsa hau li le haufi le 'mele oa hao' me u pete mahare a mahetla hammoho karolong e ka holimo ea motsamao.
  3. Butle-butle theola boima ba 'mele, u otlolle matsoho a hao ka ho feletseng ha u ntse u boloka mangole a hao a kobehile le hinge e thekeng.
  4. Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka mokokotlo oa hau o otlolohile le metsamao ea hau e laoloa nakong eohle ea boikoetliso.

Exercise Tips:

  • Tshwara: Tshwara matshwaro ka matsoho a shebile fatshe Phoso e tloaelehileng ke ho ts'oara matsoho ka thata haholo, e leng se ka lebisang khatellong ea letsoho. Tšoaro ea hau e lokela ho ba e tiileng empa eseng e thata ho feta tekano.
  • Motsamao o Laolang: Qoba teko ea ho sebelisa lebelo kapa ho sisinya boima. Ho e-na le hoo, hula lithupa ho ea sefubeng sa hao ka mokhoa o liehang, o laoloang. Sena se tla u thusa hore u fumane molemo ka ho fetisisa boikoetlisong ka ho etsa bonnete ba hore mesifa ea hao e etsa mosebetsi, eseng ka matla.
  • U se ke ua Overextend: Phoso e 'ngoe e tloaelehileng ke ho hula boima ka morao haholo, e leng se ka senyang mahetla le morao. Hula boima ho fihlela likhama tsa hau li lumellana le 'mele oa hau, joale

FAQ

Can beginners do the Lever Reverse T-Bar Row?

Ee, ba qalang ba ka etsa boikoetliso ba Lever Reverse T-Bar Row, empa ba lokela ho qala ka boima bo bobebe ho netefatsa hore ba sebelisa sebopeho se nepahetseng le ho qoba kotsi. Ho boetse ho khothaletsoa ho ba le mokoetlisi oa hau kapa motho ea nang le boiphihlelo a ba tataise nakong ea boikoetliso qalong ho netefatsa hore ba e etsa ka nepo. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho eketsa boima ba 'mele butle-butle ha matla le mahlale a ntse a ntlafala.

What are common variations of the Lever Reverse T-Bar Row?

  • The One-Arm T-Bar Row e kenyelletsa ho sebelisa letsoho le le leng ka nako ho hula bar, e ka thusang ho tsepamisa maikutlo ho lihlopha tsa mesifa ka bomong le ho ntlafatsa ho leka-lekana.
  • The Bent-Over T-Bar Row e hloka hore u khumame ka lehlakoreng la 45-degree, u hule bar ho ea sefubeng sa hau ho lebisa mokokotlo o bohareng.
  • Wide-Grip T-Bar Row e kenyelletsa ho ts'oara bar ka ho ts'oaroa ka bophara, e ka thusang ho lebisa li-lats le mesifa e ka morao ea morao ka katleho.
  • The Underhand Grip T-Bar Row e kenyelletsa ho ts'oara bar ka liatla tsa hau li shebile holimo, tse ka u thusang ho lebisa lihlopha tse fapaneng tsa mesifa, ho kenyeletsoa li-biceps le liphatla.

What are good complementing exercises for the Lever Reverse T-Bar Row?

  • Li-pull-ups li ka boela tsa tlatsetsa Lever Reverse T-Bar Rows ha li ntse li lebisa tlhokomelo ho lihlopha tse tšoanang tsa mesifa, ho akarelletsa le latissimus dorsi, rhomboids, le trapezius, ho matlafatsa matla a holimo a 'mele le mamello.
  • Mela e kobehileng ke boikoetliso bo bong bo ka tlatselletsang Lever Reverse T-Bar Rows hobane e shebisisa lihlopha tse tšoanang tsa mesifa, haholo-holo mesifa ea lats le bohareng ba mokokotlo, e ntlafatsang katleho ea boikoetliso ba hau ka ho fana ka phapang ea motsamao le matla.

Related keywords for Lever Reverse T-Bar Row:

  • Eketsa boikoetliso ba morao ba mochini
  • Boikoetliso ba T-Bar Row
  • Koetliso ea Reverse T-Bar Row
  • Ho matlafatsa morao ka mochini o matlafatsang
  • Ntlafatsa boikoetliso ba lisebelisoa tsa boikoetliso
  • T-Bar Row bakeng sa mesifa ea morao
  • Ntlafatsa mekhoa ea ho ikoetlisa ka mochini
  • Mokhoa oa Reverse T-Bar Row
  • Ho haha ​​​​mesifa ea morao ka T-Bar Row
  • Lever Reverse T-Bar Row tataiso
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