All Fours Squad Otlolla

• Bosete bo: Dihete.
• Ditlhaloso: Serolwana sa gotlhelele

Letsatsi la All Fours Squad Otlolla

All Fours Squad Stretch ke boitšhidullo bjo bo holago bjo bo lebišitšego dithekeng, dirope le di- glute, bjo bo thušago go godiša go feto-fetoga le maemo le go fokotša go gagamala ga mešifa. Ke kgetho e botse kudu bakeng sa baatlelete, barati ba go itšhidulla, goba mang le mang yo a nyakago go kaonefatša go sepela ga mmele wa ka tlase le go thibela dikgobalo. Go akaretša go otlolla mo mokgweng wa gago wa ka mehla go ka kgothaletša boemo bjo bokaone bja go ema, gwa kaonefatša go šoma medirong e fapa-fapanego ya mmele le go thuša go foleng ga mešifa ka kakaretšo.

Go seka: Phuto ka Phuto All Fours Squad Otlolla

• Kgoromeletša ditheka tša gago morago ka go nanya go leba direthe tša gago, o boloka diatla tša gago di le boemong bjo bo swanago gomme mokokotlo wa gago o otlologile.
• Swara boemo bjo metsotswana e ka bago e 30, o ikwa o otlollwa karolong ya gago ya ka tlase ya mokokotlo le dirope.
• Boela boemong bja go thoma ka go kgoromeletša mmele wa gago pele, o bušetša ditheka tša gago morago ka godimo ga mangwele a gago.
• Boeletša boitšhidullo bjo ka palomoka ya makga a 5 go ya go a 10, o kgonthišetše gore o boloka sebopego se se swanetšego nakong ka moka.

Dithuto tsa go seka All Fours Squad Otlolla

• **Motsamao wo o Laolwago:** Sepela ka go nanya le ka taolo. All Fours Quad Stretch e nyaka gore o goge leoto le tee go leba maragong a gago mola o dutše o boloka tekatekano ya gago. Go kitimela motšheneng wo goba go diriša ditšhišinyego tša go šikinyega go ka lebiša go gobaleng. Kgonthiša gore o boloka metsamao ya gago e nanya e bile e laolwa.
• **Thekniki ya go Hema:** Go hema go bohlokwa mo boitšhidullong bjo bongwe le bjo bongwe. Hema ge o dutše o gogela leoto la gago go leba maragong a gago, gomme o ntšhe moya ge o dutše o le lokolla. Se se tla go thuša go boloka taolo le go hwetša mohola o mogolo go tšwa go go otlolla.
• **Efoga go otlolla go feta tekano:** Maikemišetšo a All Fours Quad Stretch ke go ikwa o otlolla ka boleta ka gare ga di- quadriceps tša gago

All Fours Squad Otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka All Fours Squad Otlolla?

Ee, bao ba thomago ba ka dira boitšhidullo bja All Fours Squad Stretch. Boitšhidullo bjo bo bonolo e bile bo boleta, e dira gore bo lokele batho ba maemo ka moka a go swanelega. Le ge go le bjalo, go bohlokwa gore bao ba thomago go e dira ka go nanya le ka kelohloko go efoga dikgobalo. Gape go a hola go ba le mohlahli wa go itšhidulla goba motho yo a nago le phihlelo yo a go hlahlago ka boitšhidullo mathomong go kgonthiša gore o bo dira ka tshwanelo.

Ke eng tse di tsweletseng tsa All Fours Squad Otlolla?

• All Fours Squad Stretch ka Twist ke phapano moo o dikološago setho sa gago sa mmele gomme o fihlelela letsogo le tee ka fase ga mmele wa gago, e lego seo se thušago go oketša go sepela ga mokokotlo wa thoracic.
• All Fours Squad Stretch ka Cat-Camel Variation e akaretša motšhene wa go arching le go dikologa mokokotlo wa gago, go kgothaletša go fetofetoga le maemo ka mokokotlong.
• All Fours Squad Stretch with Hip Circles e akaretša go dira metsamao ya nkgokolo ka ditheka tša gago, e lego seo se thušago go lokolla malokololo a letheka le go oketša go fetofetoga le maemo.
• All Fours Squad Stretch ka Leg Lift e akaretša go phagamiša leoto le tee ka nako, yeo e matlafatšago di-glute le karolo ya ka tlase ya mokokotlo.

Ke eng ditintlha tse di lekanang le tse All Fours Squad Otlolla?

• Pigeon Pose ke boitšhidullo bjo bongwe bjo bo amanago le bjona, bjo bo tsenelelago go otlolla ka gare ga di-hip flexors le glutes, mafelo ao gape a lebantšwego ka go All Fours Quad Stretch, ka go realo e godiša go fetofetoga ga mmele wa ka fase ka kakaretšo.
• Pose ya Ngwana e tlaleletša All Fours Quad Stretch ka go fa go otlolla ka boleta go ya ka fase ga mokokotlo le ditheka, mafelo ao a swaregilego gomme a ka kgona go gateletšega nakong ya go otlolla Quad, go dira gore e be boitšhidullo bjo bogolo bja go fola.