Criss Sefapano Leoto Phahamisa

• Bosete bo: Ditlhakase
• Ditlhaloso: Serolwana sa gotlhelele

Letsatsi la Criss Sefapano Leoto Phahamisa

Criss Cross Leg Raises ke boitšhidullo bjo bo fetogago bjo bo nepišago kudu mokokotlo, kudukudu di-abs tša ka tlase le di-oblique, mola gape di tsenela di-hip flexors le dirope. Boitšhidullo bjo bo loketše batho ka o tee ka o tee maemong ka moka a go swanelega bao ba nyakago go tiiša moko wa bona le go kaonafatša go tsepama ka kakaretšo. Go akaretša Criss Cross Leg Raises mokgweng wa gago wa go itšhidulla go ka thuša go godiša teka-tekano ya gago, boemo bja gago bja mmele le go šoma gabotse ga diatleletiki, go dira gore e be kgetho e rategago go bao ba ikemišeditšego go godiša go swanelega ga bona mmeleng.

Go seka: Phuto ka Phuto Criss Sefapano Leoto Phahamisa

• Phagamiša maoto a gago fase go ya ka khutlo ya 45-degree, o a boloke a otlologile e bile a tshela godimo ga a mangwe.
• Theoša maoto a gago fase go leba fase ntle le go a tlogela a kgoma fase, gomme ka morago o a emišetše morago godimo go fihla boemong bja go thoma.
• Boeletša tšhišinyego ye bakeng sa palo e beilwego ya dipoeletšo, o kgonthišetše gore o boloka mešifa ya gago ya ka mpeng e swaregile nakong ka moka.
• Go oketša matla, o ka fapantšha go tshela leoto le lengwe godimo ga le lengwe ka godimo ga go phagamiša mo gongwe le mo gongwe.

Dithuto tsa go seka Criss Sefapano Leoto Phahamisa

• Metsamao e Laolwago: Ge o dira go emiša maoto, metšhene ya gago e swanetše go ba e nanyago le e laolwago. Phema phošo ya go kitimela go itšhidulla goba go diriša lebelo go emiša maoto a gago, ka ge se se ka fokotša go šoma gabotse ga boitšhidullo le go oketša kotsi ya go gobala.
• Taolo ya Mohemo: Go hema ke karolo ya bohlokwa ya boitšhidullo le ge e le bofe, gomme Criss Cross Leg Raises ga se mokgekolo. Hema ge o theoša maoto a gago gomme o ntšhe moya ge o a emišetša morago godimo. Se se tla thuša go tsenela moko wa gago le go go fa maatla ao o a hlokago go dira boitšhidullo.
• Tšwelopele Ganyenyane-ganyenyane: Ge e ba o sa tšwa go thoma go Criss Cross

Criss Sefapano Leoto Phahamisa Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Criss Sefapano Leoto Phahamisa?

Ee, bao ba thomago ka kgonthe ba ka dira boitšhidullo bja Criss Cross Leg Raises. Le ge go le bjalo, go bohlokwa go thoma ka go nanya le go boloka sebopego sa maleba go efoga dikgobalo. E ka ba tlhohlo mathomong, ka ge e nyaka matla a motheo, eupša ka go itlwaetša ka go se fetoge, go tla ba bonolo. Ge e ba e ikwa e le thata kudu, diphetogo di ka dirwa go dira gore e laolege kudu go bao ba thomago. Ka mohlala, ba ka dira boitšhidullo ntle le motšhene wa sefapano sa criss go fihlela ba aga matla a oketšegilego. Bjalo ka mehleng, go kgothaletšwa go boledišana le setsebi sa go itšhidulla goba setsebi sa go itšhidulla go kgonthišetša gore boitšhidullo bo dirwa ka nepo le ka polokego.

Ke eng tse di tsweletseng tsa Criss Sefapano Leoto Phahamisa?

• Weighted Criss Cross Leg Raises: Phapano ye e akaretša dumbbell goba boima bja maqaqailaneng ka gare ga boitšhidullo go oketša go ganetša le maatla.
• Criss Cross Scissor Kicks: Go e na le go emiša maoto ka bobedi gotee, o a fapantšha ka tšhišinyego ya go swana le dikere, o tshela godimo le ka fase ga a mangwe.
• Reverse Criss Cross Leg Raises: Phapanong ye, o thoma ka maoto a gago a emišitšwe gomme o a theošetša fase ka mokgwa wa criss-cross, wo o nepišago di-ab tša ka tlase kudu.
• Criss Cross Leg Raises ka Hip Lift: Ka morago ga criss cross leg raise e nngwe le e nngwe, oketša hip lift go tsenela e sego feela di-abs eupša gape le karolo ya ka tlase ya mokokotlo le di-glutes.

Ke eng ditintlha tse di lekanang le tse Criss Sefapano Leoto Phahamisa?

• Mapolanka: Mapolanka a šoma moko ka moka, a fa motheo wo o tiilego wo o thekgago metsamao yeo e akaretšwago go Criss Cross Leg Raises, go godiša go tsepama le kgotlelelo mešifeng ya ka mpeng le ya mokokotlo.
• Russian Twists: Boitšhidullo bjo bo tlaleletša Criss Cross Leg Raises ka go nepiša obliques le rectus abdominis, go matlafatša gape mokokotlo le go kaonafatša motšhene wa go dikološa, wo o ka godišago tshepedišo ya Criss Cross Leg Raises.