Lever T bar Row
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Overview:
Lever T Bar Row ke boikoetliso ba ho haha matla boo haholo-holo bo lebisang mesifa e ka morao, mahetleng le li-biceps. Ke khetho e ntle bakeng sa batho ba maemo ohle a boikoetliso, haholo ba batlang ho matlafatsa 'mele le ho ntlafatsa maemo a bona. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho theha 'mele o matla, o hlakileng haholoanyane le ho ntlafatsa ts'ebetso ea liatleletiki ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Itšetlehe ka pele ho tloha thekeng ho fihlela 'mele oa hau o batla o bapile fatše,' me u tšoare lihapo tsa T-bar matsoho a hao a shebane.
- Hula boima ho ea sefubeng sa hau ha u ntse u boloka likhahla tsa hau li le haufi le 'mele oa hao le ho etsa bonnete ba hore mokokotlo oa hau o lula o otlolohile ebile o tsitsitse.
- Tšoara konteraka ka holimo ka nakoana, u phunyeletse mesifa ea morao.
- Butle-butle theola boima ba 'mele ho khutlela sebakeng sa ho qala, ho etsa bonnete ba hore u otlolohile ka ho feletseng ho lats ea hau,' me u phete palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Metsamao e Laoloang: Ha u phahamisa boima ba 'mele, etsa bonnete ba hore u etsa joalo butle le ka mokhoa o laolehileng. Batho ba bangata ba tloaetse ho sebelisa matla ho phahamisa, empa sena se ka lebisa sebopehong se fosahetseng le kotsi e ka bang teng. Ho e-na le hoo, tsepamisa maikutlo tabeng ea ho kopanya mesifa ea hau, haholo-holo mesifa ea mokokotlo le ea mahetla, ho phahamisa le ho theola boima ba 'mele.
- Tšoaro e nepahetseng: Tšoara bar ka ho e ts'oara ka thata empa e se thata ho feta tekano. Matsoho a hau a lokela ho ba bophara hanyane ho feta bophara ba mahetla ka thoko. Qoba ho itšoarella ka thata haholo kaha ho ka khopisa matsoho le liphaka tsa hao, 'me ha u sitisa ho tloha mesifa ea mantlha eo u ikemiselitseng ho sebetsa ho eona - mokokotlo le mahetla.
- Boima bo Loketseng
FAQ
Can beginners do the Lever T bar Row?
Ee, ba qalang ba ka etsa boikoetliso ba Lever T-bar Row. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa hore o utloisisa mokhoa o nepahetseng. Joalo ka boikoetliso bofe kapa bofe, haeba u utloa bohloko kapa u sa phutholoha, emisa boikoetliso hang-hang 'me u buisane le setsebi sa boikoetliso kapa mofani oa tlhokomelo ea bophelo.
What are common variations of the Lever T bar Row?
- The Standing Lever T-Bar Row ke phapang e 'ngoe, e kenyelletsang ho ema o otlolohile le ho hula boima ho ea sefubeng sa hau, ho hohela bokaholimo ba mokokotlo le mahetla.
- The Underhand Grip Lever T-Bar Row ke mofuta o ikhethileng moo o ts'oereng bar ho tloha ka tlase, o shebile mesifa e fapaneng mokokotlong oa hau le li-biceps.
- Lever T-Bar Row e nang le Tšehetso ea Sefubeng ke phapang e 'ngoe, e kenyelletsang sefuba sa sefuba bakeng sa ts'ehetso, se u lumellang hore u tsepamise maikutlo haholo ka mesifa ea morao le ho fokotsa ho boloka botsitso.
- Wide Grip Lever T-Bar Row ke phapang moo o ts'oereng bar ka bophara ho feta bophara ba mahetla, e shebaneng le li-deltoids tse ka morao le tse ka morao ho feta mofuta oa setso.
What are good complementing exercises for the Lever T bar Row?
- Li-pull-ups li boetse li tlatsetsa Lever T Bar Row hobane ka bobeli li lebisa tlhokomelo ho matlafatsa 'mele o ka holimo, haholo-holo mesifa ea morao e kang latissimus dorsi, rhomboids le trapezius.
- The Bent-over Barbell Row e ka ba motlatsi o motle ho Lever T Bar Row kaha boikoetliso ka bobeli bo lebisa lihlopha tse tšoanang tsa mesifa, ho kenyeletsoa lats le rhomboids, empa Bent-over Barbell Row e boetse e kenyelletsa li-biceps le forearms, e fana ka karolo e holimo e holimo. boikoetliso ba mmele.
Related keywords for Lever T bar Row:
- Sebelisa Boikoetliso ba Mochini
- T Bar Row Workout
- Boikoetliso bo Matlafatsang Morao ka Mochini oa Boipheliso
- Lever T Bar Row Technique
- Mokhoa oa ho etsa Lever T Bar Row
- Lever T Bar Row bakeng sa Mesifa ea Morao
- Lisebelisoa tsa Gym bakeng sa Boikoetliso ba Morao
- Tataiso ea Boikoetliso ea Lever T Bar Row
- Ho Sebelisa Mochini oa Boipheliso bakeng sa Boikoetliso ba Morao
- Koetliso e qaqileng ea T Bar Row