Captains Chair Otlolohile Leoto Phahamisa

• Bosete bo: Sepete
• Ditlhaloso: Serolwana sa gotlhelele
• Ditšhene tše Pelo: Iliopsoas, Rectus Abdominis
• Ditšhene tše Tòna: Obliques, Quadriceps, Sartorius

Letsatsi la Captains Chair Otlolohile Leoto Phahamisa

The Captains Chair Straight Leg Raise ke boitšhidullo bjo bo matlafatšago motheo bjo bo lebišitšego kudu mešifa ya ka mpeng, kudu-kudu di-ab tša ka tlase, gomme ka bobedi bo šoma di- hip flexor. Ke boitšhidullo bjo bo loketšego batho ka bomong maemong ka moka a go swanelega bao ba nyakago go kaonafatša maatla a motheo, go tsepama, le go swanelega ga mošomo ka kakaretšo. Ka go dira boitšhidullo bjo ka mehla, motho a ka godiša teka-tekano ya bona, boemo bja bona bja mmele, bokgoni bja bona bja tša diatleletiki le go fokotša kotsi ya go opša ke mokokotlo.

Go seka: Phuto ka Phuto Captains Chair Otlolohile Leoto Phahamisa

• Netefatša gore maoto a gago a fegilwe thwii fase gomme maoto a gago ga a kgome fase.
• Hema ka mo go tseneletšego gomme ge o dutše o ntšha moya, emišetša maoto a gago ka go nanya ka go otlologa ka pele ga gago go fihlela a bapelana le lebato, o boloka mangwele a gago le mokokotlo di otlologile.
• Swara boemo bjo metsotswana e sego kae, o tsenye mešifa ya gago ya motheo.
• Theoša maoto a gago ka go nanya morago boemong bja go fegwa ge o hema, o kgonthišetše gore o boloka taolo gomme o se ke wa dumelela maoto a gago a šikinyega goba a diriša lebelo.

Dithuto tsa go seka Captains Chair Otlolohile Leoto Phahamisa

• Metsamao e Laolwago: Phema go šišinya maoto a gago goba go diriša matla go a phagamiša. Go e na le moo, emiša maoto a gago o diriša metšhene e laolwago le e sa fetogego. Se se kgonthišetša gore mešifa ya gago ya ka mpeng e šoma ka mo go feletšego nakong ya go itšhidulla.
• Mokgwa o Feletšego wa Tšhišinyo: Go hwetša mohola o mogolo go tšwa go boitšhidullo, ikemišetšeng go tšhišinyega ka mo go feletšego. Se se bolela go emiša maoto a gago go fihlela bonyenyane a bapelane le lebato. Lega go le bjalo, o se ke wa kgoromeletša go feta tekanyo ya gago ya boiketlo goba wa leka go gapeletša maoto a gago godimo go feta kamoo a ka sepelago ka gona ka tlhago.
• Boloka maoto a gago a otlologile: Phošo e nngwe e tlwaelegilego ke go koba mangwele nakong ya go itšhidulla. Bakeng sa go emiša maoto ka go otlologa, maoto a gago a swanetše go dula a otlologile gohle. Ge e ba o hwetša se e le tlhohlo kudu, o ka kgona

Captains Chair Otlolohile Leoto Phahamisa Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Captains Chair Otlolohile Leoto Phahamisa?

Ee, bao ba thomago ba ka dira boitšhidullo bja Captains Chair Straight Leg Raise, eupša e ka ba tlhohlo ka ge e nyaka matla a bohlokwa a motheo. Go bohlokwa go thoma ka go nanya, mohlomongwe ka mangwele a kobegilego, gomme ganyenyane-ganyenyane o oketše matla ge matla le kgotlelelo di kaonefala. Ka mehla boloka sebopego se se swanetšego le taolo go efoga go gobala. Ge e ba go itemogelwa go se iketle goba bohloko le ge e le bofe, go itšhidulla go swanetše go emišwa gatee-tee. Gape go a hola go ba le mohlahli goba setsebi sa go itšhidulla seo se go hlahlago ka boitšhidullo go kgonthiša gore bo dirwa ka nepagalo.

Ke eng tse di tsweletseng tsa Captains Chair Otlolohile Leoto Phahamisa?

• Captains Chair Weighted Leg Raise: Oketša boima maqaqailaneng a gago bakeng sa tlhohlo e oketšegilego go di-ab tša gago tša ka tlase le di-hip flexor.
• Captains Chair Oblique Leg Raise: Go e na le go emiša maoto a gago thwii godimo, sotha ditheka tša gago ganyenyane gomme o emišetše maoto a gago ka thoko go lebiša mešifa yeo e sekamego.
• Captains Chair Single Leg Raise: Emiša leoto le tee ka nako go arola lehlakore le lengwe le le lengwe le go oketša maatla a go itšhidulla.
• Captains Chair Flutter Kicks: Go e na le go emiša le go theoša maoto ka bobedi gotee, a fapantšha ka tšhišinyego ya flutter kick go oketša karolo ya pelo le methapo ya boitšhidullo.

Ke eng ditintlha tse di lekanang le tse Captains Chair Otlolohile Leoto Phahamisa?

• Di-Crunche tša Dipaesekele di ka tlaleletša gape le go Phagamiša Maoto a go Otlologa a Setulo sa Mokapotene ka ge di akaretša metšhene ya go swana ya go phagamiša le go theoša ya maoto, yeo e šomago rectus abdominis le obliques, go godiša maatla a ka kakaretšo a mpa le kgotlelelo.
• Hanging Knee Raises, tšoanang le Captain's Chair Straight Leg Raise, hatisa ka tlaase abs le hip flexors, ka tsela eo ntlafatsa kakaretso konokono matla le botsitso e leng bohlokoa bakeng sa ho boloka foromo e nepahetseng ka Captain's Chair boitšhidullo.