Morao Delt Row
:
Get the library in your pocket!
Overview:
Rear Delt Row ke boikoetliso ba matla bo lebisang ka ho khetheha li-deltoid tse ka morao, tse thusang ho matlafatsa botsitso ba mahetla le matla a holimo a 'mele. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha bo ka fetoloa habonolo ho latela maemo a matla a motho ka mong. Batho ba ka rata ho kenyelletsa Rear Delt Rows kemisong ea bona ea ho ikoetlisa ho ntlafatsa boemo, ho thibela likotsi tsa mahetla, le ho ntlafatsa ponahalo ea 'mele o kaholimo.
Table of Contents
Instructions
Step-by-step guide:
- Koba lethekeng la hao, u boloke mokokotlo oa hao o otlolohile, ho fihlela torso ea hau e batla e tšoana le fatše.
- Atolosa matsoho a hau hore a pota-potile fatše, u ntse u kobehile hanyenyane litsoeneng tsa hau.
- Hula li-dumbbell ho ea sefubeng sa hau ka ho koba likhapha tsa hau le ho pepeta mahetla a hao hammoho, u tsepamisitse maikutlo ho sebeliseng li-deltoids tsa hau tse ka morao.
- Theola li-dumbbells ho khutlela sebakeng sa ho qala ka mokhoa o laoloang, ho tlatsa rep e le 'ngoe. Pheta boikoetliso bona bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Khetho ea Boima: Khetha boima bo boima empa bo sa sekisetse foromo ea hau. Ke phoso e tloaelehileng ho khetha boima bo boima haholo, bo ka lebisang ho sebopeho se sa lokelang le ho eketsa kotsi ea kotsi. Qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hao a ntse a ntlafala.
- Metsamao e Laoloang: Qoba ho sisinyeha ho thothomelang kapa ka potlako. The Rear Delt Row e lokela ho etsoa ka mokhoa o liehang le o laoloang, ka bobeli ha o phahamisa boima le ho o theola hape. Sena ha se fokotse kotsi ea kotsi feela empa hape se tiisa hore mesifa ea hau e sebetsa ka botlalo nakong eohle ea boikoetliso.
- Ho qoba ho atolosoa ho feteletseng: Phoso e tloaelehileng ke ho feta
FAQ
Can beginners do the Morao Delt Row?
Ee, ba qalang ba ka etsa boikoetliso ba Rear Delt Row. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi oa hau kapa setsebi sa boikoetliso ba 'mele ho u tataisa nakong ea boikoetliso qalong ho netefatsa hore u e etsa ka nepo. Kamehla hopola ho iphuthumatsa pele u qala mokhoa ofe kapa ofe oa ho ikoetlisa.
What are common variations of the Morao Delt Row?
- Phapang e 'ngoe ke Incline Bench Rear Delt Row, sena se etsoa ka ho robala ka sefahleho holim'a benche e tšekaletseng le ho phahamisa litšepe ho tloha sebakeng sena, ho lebisa tlhokomelo ho li-deltoid tse ka morao.
- Ho boetse ho na le Single-Arm Rear Delt Row, e etsoang ka ho soka dumbbell ka letsoho le le leng ka nako, e lumellang ho sisinyeha ho hoholo le ho itšehla thajana ha deltoid e ka morao.
- The Seated Rear Delt Row ke phapang e 'ngoe moo u lutseng bencheng kapa setulong, u itšetlehe ka pele 'me u hule litšepe ho ea' meleng oa hau, u tsepamisitse maikutlo ho li-deltoid tse ka morao.
- Qetellong, Bent-Over Rear Delt Row ke phapang moo o inamelang thekeng ebe o etsa motsamao oa ho soka, boemo bona bo lumella ho otlolla ho tebileng le ho honyela ha morao.
What are good complementing exercises for the Morao Delt Row?
- The Seated Cable Row ke boikoetliso bo bong bo tsamaisanang hantle le Rear Delt Row hobane e tsepamisitse maikutlo ho lihlopha tse kholo tsa mesifa - rhomboids, trapezius, le latissimus dorsi - empa hape e kenyelletsa li-biceps le forearm, e fana ka boikoetliso bo eketsehileng ba 'mele o ka holimo.
- Qetellong, boikoetliso ba Reverse Fly bo tlatsana le Rear Delt Row ha e ntse e arola le ho matlafatsa li-deltoids tse ka morao le mesifa e ka morao ea morao, ho ntlafatsa melemo ea Rear Delt Row le ho ntlafatsa boemo le bophelo bo botle ba mahetla.
Related keywords for Morao Delt Row:
- Boikoetliso ba Barbell Rear Delt Row
- Boikoetliso ba ho matlafatsa mahetla
- Barbell boikoetliso bakeng sa mahetla
- Ka morao Deltoid Row e nang le Barbell
- Ho ikoetlisa ka Barbell bakeng sa deltoids
- Boikoetliso ba ho haha mesifa ea mahetla
- Mokhoa oa Rear Delt Row Barbell
- Mokhoa oa ho etsa Rear Delt Row ka Barbell
- Ho matlafatsa li-deltoid tse ka morao ka li-barbell
- Boikoetliso ba li-barbell bakeng sa mesifa ea mahetla.