Tọ ọpa-T pẹlu ọwọ kan ninu ite naa

Pull the T-rod with one hand in the slope — technique of the exercise:

1. Fifuye agbọn Olympic pẹlu ọwọ kan iwuwo ti o fẹ. Rii daju pe opin miiran yoo wa ni iduro, gbe si igun kan tabi ṣatunṣe nkan lati oke.
2. Lean forward, bending at the waist until your upper body will be almost parallel to the floor. Slightly bend your knees.
3. Grab the neck with one hand immediately below the discs, a second hand rest on the knee, as shown in the figure. This will be your initial position.
4. On the exhale, pull the rod on itself, keeping the elbow close to the torso (in order to achieve maximum efficiency and load for the back) until the wheels will not touch your chest. At the end of the movement, squeeze the back muscles and hold this position for a few seconds. Tip: avoid movement of the trunk, it should remain motionless, only the hand.
5. Lori ifasimu laiyara isalẹ barbell si ipo ibẹrẹ. Imọran: ma ṣe jẹ ki ọpá naa kan ilẹ awọn disiki naa. Fun titobi ti išipopada to dara, lo awọn disiki kekere.
6. Complete the required number of repetitions, then change arms.

Variations: you can also perform this exercise using a rope bottom block.