Dumbbell Incline Row
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Overview:
Dumbbell Incline Row ke boikoetliso ba matla bo etselitsoeng ho lebisa le ho matlafatsa mesifa e ka morao, mahetleng le li-biceps. E loketse batho ka bomong maemong ohle a boikoetliso, ho kenyeletsoa le ba batlang ho ntlafatsa boemo ba bona, ho matlafatsa 'mele o kaholimo, kapa ho ntlafatsa ts'ebetso ea bona lipapaling tse hlokang mesifa e matla ea mokokotlo le mahetla. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho eketsa tlhaloso ea mesifa, ho ntlafatsa ho tsamaisana le 'mele, le ho matlafatsa matla a sebetsang ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Etsa hore matsoho a hao a leketle fatše, matsoho a shebane, 'me u boloke maoto a hao a bataletse fatše bakeng sa ho leka-lekana.
- Hula li-dumbbell ho ea sefubeng sa hau ka ho koba litsoe tsa hao le ho petelletsa likhaba tsa mahetla a hao hammoho, u behe litsoe tsa hau haufi le 'mele oa hau.
- Tšoara nakoana ka holimo ho mokhatlo, ebe butle-butle theola li-dumbbells ho ea sebakeng sa ho qala.
- Pheta ts'ebetso ena bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka taolo ea li-dumbbells ho pholletsa le mokhatlo oohle.
Exercise Tips:
- Foromo e Loketseng: Boloka sefuba sa hao se tiisitsoe ka thata khahlanong le benche nakong ea boikoetliso. Sena se thusa ho arola mesifa e ka morao le mahetleng, ho etsa hore boikoetliso bo atlehe haholoanyane. Qoba ho phahamisa sefuba ho tloha bencheng, kaha sena se ka beha khatello e sa hlokahaleng mokokotlong oa hau o ka tlase.
- Motsamao o Laoloang: Qoba moleko oa ho sebelisa matla ho phahamisa li-dumbbells. Ho e-na le hoo, lebisa tlhokomelo ho phahamiso e liehang, e laoloang, e lateloa ke ho khefutsa ka holimo ho motsamao, le ho theola butle, ho laoloang ha li-dumbbells. Sena se tla thusa ho kopanela le ho matlafatsa mesifa ka katleho.
- Boima bo Loketseng: Sebelisa boima bo thata, empa bo ntse bo u lumella ho boloka sebopeho se nepahetseng. Ho sebelisa boima bo boima haholo ho ka lebisa sebopehong se fosahetseng
FAQ
Can beginners do the Dumbbell Incline Row?
Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell Incline Row. Leha ho le joalo, ho bohlokoa ho qala ka boima ba 'mele bo phutholohileng le bo laolehang, ebe butle-butle eketsa ha matla a ntse a ntlafala. Ho bohlokoa hape ho boloka sebopeho se nepahetseng ho qoba kotsi. Ba qalang ba ka fumana ho le molemo ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele se bonts'ang boikoetliso pele ho netefatsa mokhoa o nepahetseng.
What are common variations of the Dumbbell Incline Row?
- Iketsetse Bench Two-Dumbbell Row: Ho e-na le ho sebelisa dumbbell e le 'ngoe, u sebelisa tse peli phapanong ena. Sena se eketsa mojaro mme se hloka matla le botsitso bo eketsehileng.
- Incline Row e nang le Resistance Bands: Phapang ena e sebelisa lihlopha tsa ho hanyetsa ho e-na le li-dumbbells. E fana ka tsitsipano e sa khaotseng ho pholletsa le motsamao, e lebisang ho ts'ebetsong ea mesifa e fapaneng.
- Sefuba-Supported Incline Row: Phapang ena e kenyelletsa ho robala ka sefahleho fatše holim'a benche e tšekaletseng, e thusang ho arola mesifa e ka holimo ea morao le ho fokotsa khatello e ka tlaase.
- Incline Row with Kettlebells: Phapang ena e sebelisa kettlebells ho e-na le li-dumbbells. Mefuta e fapaneng ea ho tšoara le boima ba li-kettlebells e ka fana ka phephetso e ikhethang le ho susumetsa mesifa ea hau ka tsela e ncha.
What are good complementing exercises for the Dumbbell Incline Row?
- Koetliso e Felletseng: Boikoetliso bona ke motlatsi o moholo oa Dumbbell Incline Row kaha e lebisa lihlopha tse tšoanang tsa mesifa, ho kenyeletsa le mokokotlo le li-biceps, empa ho tloha ka lehlakoreng le fapaneng, ho netefatsa hore likarolo tsohle tsa mesifa ena li sebetsa ka katleho.
- Lat Pulldowns: Koetliso ena e tlatsana le Dumbbell Incline Row kaha e tsepamisitse maikutlo ho latissimus dorsi, mesifa e kholo ka ho fetisisa ka morao, ho matlafatsa matla le tlhaloso ea 'mele o ka holimo le ho ntlafatsa katleho e akaretsang ea mesebetsi ea hau ea morao.
Related keywords for Dumbbell Incline Row:
- Ho ikoetlisa ka Row Dumbbell
- Back Workout le Barbell
- Barbell Incline Row for Back
- Boikoetliso ba Dumbbell bakeng sa Mokokotlo o ka Holimo
- Ho Matlafatsa Morao ka Incline Row
- Eketsa boikoetliso ba Dumbbell Row Back
- Barbell Back Workout
- Ho Matlafatsa Mokokotlo o ka Holimo ka Li-Dumbbells
- Ho Koetlisa Row bakeng sa Morao
- Barbell Incline Row Back Strengthening.