Morao Delt Row_shoulder
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Overview:
The Rear Delt Row ke boikoetliso bo matla haholo ba mahetla bo lebisang li-deltoid tsa morao, ho matlafatsa botsitso ba mahetla le ho ntlafatsa matla a holimo a 'mele. Ke boikoetliso bo botle haholo bakeng sa baatlelete, batho ba chesehelang boikoetliso ba 'mele, le batho ka bomong ba batlang ho ntlafatsa boemo ba bona kapa ho hlaphoheloa ho tsoa leqebeng la lehetla. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho hlaolela tlhaloso e ntlafetseng ea mahetla, ho ntlafatsa matla a sebetsang bakeng sa mesebetsi ea letsatsi le letsatsi, le ho khothalletsa nts'etsopele ea mesifa e leka-lekaneng ho thibela likotsi tse tlang.
Table of Contents
Instructions
Step-by-step guide:
- Koba hanyenyane mangoleng a hao 'me u itšoarele thekeng hore 'mele oa hao o bapale fatše, u boloke mokokotlo oa hao o otlolohile.
- Atolosa matsoho a hao e le hore a fanyehe ka ho toba ka tlas'a mahetla a hao ka litekanyo tse fokolang fatše.
- Butle-butle phahamisa litšepe ka mahlakoreng a hao ha u ntse u boloka matsoho a hao a kobehile hanyenyane, u petetsa mahare a mahetla hammoho ka holimo ho motsamao.
- Theola litekanyo ho khutlela sebakeng sa ho qala ka mokhoa o laolehileng, ho netefatsa hore u se ke ua lumella matla a khoheli ho u etsetsa mosebetsi, 'me u phete palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Metsamao e Laoloang: Qoba ho sisinyeha ho thothomelang kapa ka potlako. Boikoetliso bona bo lokela ho etsoa butle, ka mokhoa o laolehileng. Hula litšepe ho ea sefubeng sa hau, ho etsa bonnete ba hore likhahla tsa hau li phahametse mokokotlo oa hau ebe u li theola butle. Ho sisinyeha ka potlako, ho sa laoleheng ho ka lebisa khatellong ea mesifa.
- Sebaka sa Elbow: Boloka likhau tsa hau haufi le 'mele oa hau ha u ntse u hula litekanyo. Haeba litsoeli tsa hau li le hole haholo le 'mele oa hau, u ka' na ua tsikitlanya mesifa ea mahetla.
- U se ke Ua Tlameha: Qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hao a ntse a ntlafala. Ho phahamisa litšepe tse boima haholo ho ka lebisa sebopeho se fokolang le kotsi e ka 'nang ea e-ba teng.
- Kopanya Core ea Hau: Ha mola o ka morao oa delt e le lehetla
FAQ
Can beginners do the Morao Delt Row_shoulder?
Ee, ba qalang ba ka etsa boikoetliso ba mahetla ba Rear Delt Row. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. Joalo ka boikoetliso bofe kapa bofe bo bocha, ba qalang ba lokela ho ipha nako ea ho ithuta mokhoa o nepahetseng mme ba nahane ka ho batla tataiso ho setsebi sa boikoetliso. Kamehla hopola ho iphuthumatsa pele u qala mokhoa ofe kapa ofe oa ho ikoetlisa.
What are common variations of the Morao Delt Row_shoulder?
- The Incline Bench Rear Delt Row e hloka benche e feto-fetohang le li-dumbbells, 'me e lumella hore ho be le lehlakoreng le fapaneng ho sebetsa mesifa.
- The Single-Arm Rear Delt Row ke phapang e 'ngoe moo u sebelisang letsoho le le leng ka nako, ho khothaletsa matla le botsitso bo le bong.
- The Standing Rear Delt Row e etsoa ha u ntse u eme hantle 'me u hula litšepe ho ea' meleng oa hau, u sa shebane le li-deltoid tse ka morao feela empa hape u ntse u hohela mokokotlo.
- Bent-Over Rear Delt Row e kenyelletsa ho inama thekeng le ho etsa motsamao oa ho soka, e leng ho ka thusang ho kenya mesifa e tsitsitseng haholoanyane 'meleng oa hau.
What are good complementing exercises for the Morao Delt Row_shoulder?
- The Seated or Standing Military Press e ka tlatselletsa Rear Delt Row hobane ha Rear Delt Row e tsepamisitse maikutlo ka morao mahetleng, Military Press e lebisa li-deltoids tse ka pele le tse bohareng, ka hona ho netefatsa ho ikoetlisa ka mahetla ho leka-lekaneng.
- Li-Lateral Raises le tsona ke boikoetliso bo botle bo tlatselletsang ho Rear Delt Row kaha li shebile haholo li-deltoids tse ka thoko, ho thusa ho ntlafatsa botle ba mahetla le matla, ho fella ka boikoetliso bo phethahetseng ba mahetla ha bo kopantsoe le Rear Delt Rows.
Related keywords for Morao Delt Row_shoulder:
- Dumbbell Rear Delt Row
- Boikoetliso ba ho matlafatsa mahetla
- Boikoetliso ba li-dumbbell bakeng sa mahetla
- Boikoetliso ba Rear Delt Row
- Dumbbell Morao Deltoid Row
- Boikoetliso ba ho haha mesifa ea mahetla
- Boikoetliso ba mahetla bo ka morao bo nang le li-dumbbells
- Rear Delt Row bakeng sa matla a mahetla
- Koetliso ea li-dumbbell bakeng sa li-deltoids tse ka morao
- Boikoetliso ba ho toning ka mahetla ka li-dumbbells.