Lever Seated Reverse Fly
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Overview:
The Lever Seated Reverse Fly ke boikoetliso bo matlafatsang bo lebisang mokokotlong o ka holimo, mahetleng le mesifa ea letsoho, haholo-holo li-deltoid tse ka morao. Ke boikoetliso bo loketseng batho ba maemong ohle a boikoetliso, haholo ba batlang ho matlafatsa 'mele ea bona le boemo ba bona. Batho ba ka 'na ba khetha boikoetliso bona kaha bo thusa ho ntlafatsa ho leka-lekana ha mesifa, ho khothalletsa boemo bo betere, le ho ntlafatsa botle ba' mele ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara mochini oa lever matsoho ka matsoho a hao a otlolohile ka ho feletseng ka pel'a hao, matsoho a shebane.
- Ho boloka mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o kopane, butle-butle hula matsoho ka thōko ka ho tsamaisa matsoho a hao ka mahlakoreng ka mokhoa oa ho fofa.
- Tsoela pele motsamao ona ho fihlela matsoho a hao a atolosoa ho ea ka mahlakoreng, a bapisa fatše.
- Butle-butle khutlela sebakeng sa ho qala, ho boloka metsamao ea hau e laoloa, ho phethela pheta-pheto e le 'ngoe.
Exercise Tips:
- Tšoaro e Nepahetseng: Tšoara li-handle ka ho ts'oara ho sa nke lehlakore (lipatla li shebane). U se ke ua tšoara matsoho ka thata haholo kaha sena se ka baka tsitsipano e sa hlokahaleng matsohong a hao le liphatleng. Matsoho a hau a lokela ho kobeha hanyenyane litsoeneng empa a sa notleloa.
- Motsamao o Laoloang: Mokhatlo o lokela ho lieha le ho laoloa. Qoba teko ea ho sebelisa matla ho sotha litšepe. Sena ha se fokotse feela katleho ea boikoetliso empa hape se ka baka kotsi. Tsepamisa maikutlo ho petetsa likhahla tsa mahetla hammoho ka holimo ho motsamao ebe u theola boima butle-butle ho khutlela sebakeng sa ho qala.
- Qoba ho Atolosoa ho Fetisisa: Phoso e tloaelehileng ke ho leka ho khutlisetsa litekanyo morao haholo, tse ka senyang mahetla. Matsoho a hao
FAQ
Can beginners do the Lever Seated Reverse Fly?
E, ba qalang ba ka etsa boikoetliso ba Lever Seated Reverse Fly, empa ho bohlokoa ho qala ka boima bo bobebe le ho tsepamisa maikutlo ho sebopeho se nepahetseng ho qoba kotsi. Hape ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea u tataisang boikoetlisong ho netefatsa hore u bo etsa ka nepo. Boikoetliso bona bo reretsoe haholo-holo li-deltoid tse ka morao mahetleng, empa hape li sebetsa le mesifa e ka morao ea morao. Joalo ka boikoetliso bo bong le bo bong, ho bohlokoa hore u iphuthumatse esale pele 'me u phomole ka mor'a moo.
What are common variations of the Lever Seated Reverse Fly?
- Incline Bench Reverse Fly: Phetolelo ena e etsoa bencheng e sekametseng, e lebisang mesifa ho tloha ka lehlakoreng le fapaneng mme e ka thusa ho ntlafatsa kholo ea mesifa le matla.
- Standing Cable Reverse Fly: Phapang ena e sebelisa mochine oa cable, o fanang ka tsitsipano e sa khaotseng ho pholletsa le mokhatlo, ho etsa hore ho be thata le ho sebetsa hantle.
- Resistance Band Seated Reverse Fly: Sena se kenyelletsa ho sebelisa lihlopha tsa khanyetso ho e-na le litšepe kapa mechini, e ka bang bonolo bakeng sa boikoetliso ba lapeng hape e ntle bakeng sa ho ntlafatsa ho tenyetseha le mefuta e mengata ea ho sisinyeha.
- Stability Ball Seated Reverse Fly: Phetolelo ena e etsoa ha u ntse u lutse holim'a bolo e tsitsitseng, e thusang ho kopanya mesifa ea mantlha le ho ntlafatsa botsitso le botsitso ha o ntse o sebetsa le 'mele o ka holimo.
What are good complementing exercises for the Lever Seated Reverse Fly?
- Ho Kobeha ka Melatso ea Dumbbell: Boikoetliso bona bo matlafatsa mokokotlo o bohareng, li-rhomboids, le latissimus dorsi, tseo hape li lebisitsoeng ke Lever Seated Reverse Fly, ka hona ho matlafatsa matla le mamello ea mesifa ena bakeng sa ts'ebetso e ntle.
- Li-Face Pulls: Boikoetliso bona bo reretsoe haholo-holo li-deltoid tse ka morao le mesifa e ka holimo ea morao, e sebelisoang hape nakong ea Lever Seated Reverse Fly, ka hona e kenya letsoho ho ikoetlisa ka holimo ho 'mele.
Related keywords for Lever Seated Reverse Fly:
- Ntlafatsa boikoetliso ka mahetla a mochini
- Boikoetliso ba ho fofa ka morao
- Ho matlafatsa mahetla ka mochini oa lever
- Lever seated reverse fly mokhoa
- Boikoetliso ba li-gym bakeng sa mahetla
- Mokhoa oa ho etsa lever lutseng reverse fly
- Boikoetliso ba mochini oa lever
- Boikoetliso ba ho haha mesifa ea mahetla
- Fofa ka morao ka mochini oa leverage
- Litaelo bakeng sa lever lutseng reverse fly.