Lever Row
:
Get the library in your pocket!
Overview:
Lever Row ke boikoetliso ba matla bo lebisang mesifa ea bohlokoa 'meleng o ka holimo, ho kenyeletsoa mokokotlo, mahetla le matsoho, e leng se etsang hore e be khetho e ntle bakeng sa batho ba batlang ho ntlafatsa matla le boemo ba 'mele. E loketse ho ba qalang le ba chesehelang boikoetliso bo tsoetseng pele ka lebaka la bothata ba eona bo feto-fetohang ho latela boima bo sebelisitsoeng. Ho etsa Lever Rows ho ka ntlafatsa tlhaloso ea mesifa, ho khothalletsa boemo bo betere, le ho ntlafatsa ho sebetsa hantle ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara letsoho la lever ka matsoho a mabeli, liatla li shebane, 'me u li hulele 'meleng oa hau u ntse u behile litsoe tsa hau haufi le' mele oa hau.
- Kopanya mahetla a mahetla hammoho ka holimo ho motsamao, u tšoare ka nakoana ho netefatsa hore mesifa e fokotseha.
- Butle-butle lokolla sephethe, se lumella hore se khutlele sebakeng sa ho qala, ho etsa bonnete ba hore u boloka taolo ho pholletsa le mokhatlo ho qoba kotsi.
- Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho netefatsa ho boloka sebopeho se nepahetseng nakong eohle ea ho pheta-pheta.
Exercise Tips:
- Motsamao o Laoloang: Qoba ho sisinyeha, ho sisinyeha ka potlako. Ho e-na le hoo, etsa boikoetliso ka mokhoa o liehang le o laolehileng. Sena ha se fokotse kotsi ea kotsi feela empa hape se tiisa hore mesifa ea hau e sebetsana le mefuta eohle ea ho sisinyeha, e lebisang ho hole le ho matlafatsa mesifa.
- Ho tšoara ka nepo: Etsa bonnete ba hore u tšoara lever ka nepo. Matsoho a hau a lokela ho shebana le fatše 'me matsoho a hao a be le sebaka se pharaletseng ho feta ho arohana ka bophara ba mahetla. Ho tšoara ka tsela e fosahetseng ho ka lebisa ho tsitsipano ea letsoho le ho se sebetse hantle ha mesifa ea morao.
- Mokhoa o Felletseng oa Motion: Ho fumana molemo ka ho fetisisa ho Lever Row, etsa bonnete ba hore u sebelisa mefuta e mengata ea ho sisinyeha. Sena se bolela ho hula leqhubu ho ea fihla mpeng ea hau le
FAQ
Can beginners do the Lever Row?
Ee, ba qalang ba ka etsa boikoetliso ba Lever Row, empa ba lokela ho qala ka litekanyo tse bobebe ho netefatsa hore ba sebelisa sebopeho se nepahetseng le ho thibela kotsi. Hape ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea ba okametseng ho netefatsa hore ba etsa boikoetliso ka nepo.
What are common variations of the Lever Row?
- Lever High Row: Phapang ena e lebisa mokokotlong oa hao o ka holimo le mahetleng, ho thusa ho ntlafatsa boemo ba hau le matla a ka holimo a 'mele.
- Lever Seated Row: Phapang ena, u lula ha u ntse u etsa mola, e leng se ka u thusang ho arola li-lats tsa hau le mesifa e ka morao.
- Lever Chest-Supported Row: Phapang ena e tšehetsa sefuba sa hau holim'a pad, ho thusa ho fokotsa khatello ea mokokotlo oa hau o ka tlaase le ho u lumella ho tsepamisa maikutlo holim'a 'mele oa hau o ka holimo.
- Lever Underhand Row: Phapang ena e kenyelletsa ho ts'oaroa ka letsoho, e ka thusang ho lebisa mesifa e fapaneng mokokotlong oa hau le ho ntlafatsa matla a hau a ho ts'oara.
What are good complementing exercises for the Lever Row?
- Li-pull-ups ke boikoetliso bo bong bo tlatsetsang Lever Row, ha ba ntse ba sebetsa lihlopha tse kholo tsa mesifa, ho akarelletsa le latissimus dorsi le rhomboids, kahoo ba ntlafatsa matla a 'mele o ka holimo le mamello.
- Mela e kobehileng e boetse e tlatselletsa Lever Rows ha e ntse e lebisa lihlopha tse tšoanang tsa mesifa ho kenyeletsa le lats le rhomboids, empa hape li kopanya li-biceps le forearms, ho fana ka boikoetliso bo eketsehileng ba 'mele o ka holimo.
Related keywords for Lever Row:
- Eketsa boikoetliso ba morao ba mochini
- Boikoetliso ba Lever Row
- Ho matlafatsa morao ka Lever Row
- Boikoetliso ba mochini oa Lever Row
- Sebelisa lisebelisoa tsa boikoetliso bakeng sa mokokotlo
- Koetliso ea morao ea Lever Row
- Ho sebelisa mochine oa leverage bakeng sa mokokotlo
- Boikoetliso ba morao Lever Row
- Mokhoa oa Lever Row bakeng sa mokokotlo
- Boikoetliso ba boikoetliso ka mochini oa Lever Row