Wonɔ anyi ɖe Fli Kɔkɔ dzi
Ülatuse profiil
Seone Ülatuste:
Saage harjutuste raamatukogu taskusse!
Sissejuhatus Wonɔ anyi ɖe Fli Kɔkɔ dzi
Seated High Row nye ŋusẽdodo hehexɔxɔ ƒe kamedede nyui aɖe si tɔa ŋku lãmeka siwo le wò akɔta, abɔta, kple abɔwo koŋ, si doa tenɔnɔ nyuie wu kple ŋusẽ si le etame ɖe ŋgɔ. Enyo ŋutɔ na ame ɖekaɖeka siwo le kamedede ƒe ɖoƒe ɖesiaɖe, tso kamedefefewɔla yeyewo dzi va ɖo kamedefefewɔla deŋgɔwo dzi, elabena woate ŋu atrɔ asi le eŋu bɔbɔe be wòasɔ ɖe ame ƒe ŋutetewo nu. Menye ɖeko amewo adi be yewoawɔ kamedede sia be yewoatu lãmekawo ɖo eye yewoana ŋutilã ƒe dzedzeme nanyo ɖe edzi ko o, ke be yewoana dɔwɔwɔ ƒe ŋusẽ nanyo ɖe edzi na gbesiagbedɔwo eye woaɖe akɔta ƒe abixɔxɔ ƒe afɔkua dzi akpɔtɔ hã.
Ülatuse sooritamine: Sisuline õpetus Wonɔ anyi ɖe Fli Kɔkɔ dzi
- Lé asiléƒeawo eye wò asibidɛwo nadze ŋgɔ wo nɔewo eye nànɔ anyi ɖe tsitrenu, nàna wò akɔta nanɔ dzɔdzɔe eye wò akɔta nado go.
- He asiléƒeawo ɖo ta wò ƒodo gbɔ, eye nàmimi wò abɔtaƒuwo ɖe wo nɔewo ŋu esime nèle wò abɔtawo te ɖe wò ŋutilã ŋu.
- Tsɔ vie ne asiléƒeawo ɖo wò ƒodo gbɔ, emegbe nàkeke wò abɔwo ɖe enu vivivi atrɔ ayi afisi nèdze egɔme tsoe.
- Gbugbɔ wɔ afɔɖeɖe siawo hena gbugbɔgawɔ xexlẽme si nèdi.
Nõuanded sooritamiseks Wonɔ anyi ɖe Fli Kɔkɔ dzi
- Ʋuʋu si Dzi Woɖu: Ne èle fli kɔkɔa wɔm la, he asiléƒeawo ɖe ŋuwò le mɔ si dzi nèɖu nu, eye nàmimi wò abɔtaƒuwo ɖekae. Ƒo asa na ʋuʋu alo ŋusẽ zazã atsɔ ahe kpekpemeawo elabena ate ŋu ana lãmekawo nate ɖeɖi ame ŋu eye mewɔa dɔ nyuie le lãmeka siwo nèdi be yeawɔ la ŋu o.
- Lé asi nyuie: Lé asiléƒeawo eye wò asibidɛwo nadze ŋgɔ wo nɔewo. Ƒo asa na asiléle sesĩe akpa elabena esia ate ŋu ana asibidɛ kple abɔta nate ɖe ame dzi.
- Ʋuʋu ƒe Agbɔsɔsɔme Bliboa: Kpɔ egbɔ be yekeke yeƒe abɔwo ɖe enu bliboe le gɔmedzedze ƒe nɔnɔme me eye yehe asiléƒeawo vaseɖe gbɔwò le nuwuwu ƒe nɔnɔme me. Ƒo asa na akpa aɖewo gbugbɔgawɔ elabena womewɔa dɔ ɖe lãmekawo dzi bliboe o.
- Kpekpeme si Sɔ: Dze egɔme kple kpekpeme si le bɔbɔe wu be nàkpɔ egbɔ be yeate ŋu awɔ kamededea kple nɔnɔme nyuitɔ. Ne ènya ɖe dzi ɖi ko la, nàdzi...
Wonɔ anyi ɖe Fli Kɔkɔ dzi KKK
Kas algajad saavad teha Wonɔ anyi ɖe Fli Kɔkɔ dzi?
Ẽ, gɔmedzelawo ate ŋu awɔ Seated High Row ƒe kamededea godoo. Enye kamedede nyui aɖe si doa ŋusẽ lãmeka siwo le wò akɔta, abɔta, kple abɔwo me. Ke hã, ele vevie be nàdze egɔme kple kpekpeme sue aɖe be nàkpɔ egbɔ be eƒe nɔnɔme sɔ eye nàxe mɔ ɖe abixɔxɔ nu. Abe alesi wòle le kamedede yeye ɖesiaɖe gome ene la, ele be gɔmedzelawo nawɔe blewu eye ɖewohĩ woadi mɔfiame tso hehenala aɖe gbɔ be woakpɔ egbɔ be yewole kamededea wɔm nyuie.
Millised on tavalised variatsioonid Wonɔ anyi ɖe Fli Kɔkɔ dzi?
- Seated High Row with Resistance Bands: Tɔtrɔ sia zãa tsitretsitsi ƒe kaƒomɔ̃wo ɖe kpekpemewo teƒe, si wɔnɛ be woate ŋu akpɔ ŋusẽ geɖe wu ɖe teteɖeanyi kple sesẽme ƒe sesẽme dzi.
- Seated High Row with Dumbbells: Le tɔtrɔ sia me la, èzãa dumbbells ɖe bar teƒe, si ate ŋu akpe ɖe ŋuwò nàna lãmekawo nali ke ɖe edzi eye woaƒo wo ɖokui ɖe lãmeka vovovowo me.
- Incline Bench Seated High Row: Wowɔa tɔtrɔ sia le incline bench dzi, si trɔa kamededea ƒe dzogoe eye wòɖoa ta megbe ƒe akpa vovovowo.
- Seated High Row with Pause: Tɔtrɔ sia bia be nàtɔ vie le ʋua ƒe ʋuʋu ƒe sesẽƒe, si ate ŋu akpe ɖe ŋuwò nàdzi lãmekawo ƒe dɔwɔwɔ ɖe edzi eye wòana nàɖu ʋuʋua dzi nyuie wu.
Millised on head täiendavad harjutused Wonɔ anyi ɖe Fli Kɔkɔ dzi?
- Bent-Over Rows nye kpeɖeŋutɔ gã bubu na Seated High Rows esi wowɔa lãmeka siwo sɔ kple wo nɔewo, siwo dometɔ aɖewoe nye rhomboids kple trapezius, gake wotsɔa akɔta ƒe akpa si le ete kple glutes hã dea eme, si doa kamedede si me kɔ wu ɖe ŋgɔ.
- Deadlifts ate ŋu akpe ɖe Seated High Row hã ŋu elabena menye ɖeko wowɔa dɔ le megbe ƒe lãmekawo ŋu ko o, ke wowɔa dɔ le megbe kɔsɔkɔsɔ bliboa hã me, si me glutes kple hamstrings hã le, si ate ŋu akpe ɖe ŋuwò nàna wò ŋusẽ kple liƒo bliboa nanyo ɖe edzi.
Seotud märksõnad Wonɔ anyi ɖe Fli Kɔkɔ dzi
- Cable Seated High Row kamedede
- Kamedede siwo doa ŋusẽ akɔta
- High Row kaƒoƒo ƒe kamedede
- Cable kamedede na akɔta ƒe lãmekawo
- Seated High Row na megbe
- Cable machine megbe kamededewo
- Ŋusẽdodo megbe kple Seated High Row
- Cable High Row megbe kamedede
- Akɔta lãmekawo tutu kple Seated High Row
- Seated Cable Rowing hena megbeŋusẽ.