All Fours squad Otlolla
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Overview:
The All Fours Squad Stretch ke boikoetliso bo matla bo lebisang letheka, mokokotlo o ka tlaase, le quadriceps, ho khothalletsa ho feto-fetoha ha maemo le matla libakeng tsena. E loketse batho ba maemo ohle a ho ikoetlisa, haholo-holo ba batlang ho ntlafatsa motsamao oa bona kapa ho hlaphoheloa likotsing tse tlase tsa 'mele. Batho ba ka 'na ba khetha boikoetliso bona ho ntlafatsa ts'ebetso ea bona ea liatleletiki, ho kokobetsa bohloko ba morao, kapa ho kenyelletsa mokhoa o motle oa ho otlolla mokhoeng oa bona oa boikoetliso.
Table of Contents
Instructions
Step-by-step guide:
- Butle-butle khutlisetsa boima ba hao liretheng tsa hao, u boloke matsoho a hao a tiile fatše, ho fihlela marako a hao a lutse holim'a lirethe tsa hao.
- Boloka matsoho a hau a otlolohile ka pel'a hao, u boloke mola o otlolohileng ho tloha monoaneng oa hau ho ea mohatleng oa hau.
- Tšoara boemo bona, u utloe ho otlolla lirope, letheka, le mokokotlo o ka tlaase, ka metsotsoana e 15-30.
- Butle-butle khutlela sebakeng sa ho qala, ebe u pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Boloka Mokokotlo oa Hao o otlolohile: Phoso e tloaelehileng ke ho phunya kapa ho pota mokokotlo nakong ena. Boloka mokokotlo oa hau o bataletse 'me mokokotlo oa hau o sebetsane le ho sireletsa mokokotlo oa hau le ho fumana molemo o moholo oa boikoetliso.
- Metsamao e Laoloang: Qoba ho potlaka ka har'a motsamao. Ho e-na le hoo, tsamaea ka taolo le ka mokhoa o nepahetseng, u atolose leoto le le leng le letsoho le fapaneng ka nako e le 'ngoe. Ts'ebetso ena e liehang, e laoloang e tiisa hore u sebelisa mesifa ea hau, eseng lebelo, ho otlolla.
- Lula U Tsepamisitse Maikutlo: Boloka mahlo a hao fatše 'me a le pele hanyenyane, eseng matsohong kapa maotong. Sena se thusa ho boloka ho se nke lehlakore ha molala le ho thibela mathata.
- Ho Phefumoloha Kamehla: U se ke ua tšoara phefumoloho ea hau nakong ea boikoetliso. Kamehla, esita le ho hema ho thusa ho tsamaisa oksijene mesifa ea hau mme ho ka u thusa hore u lule u tsepamisitse maikutlo le ho leka-lekana.
FAQ
Can beginners do the All Fours squad Otlolla?
Ee, ba qalang ba ka etsa boikoetliso ba All Fours Squad Stretch. Ke boikoetliso bo batlang bo le bonolo bo ka thusang ho ntlafatsa ho tenyetseha le ho leka-lekana, 'me ke tsela e ntle ea ho futhumatsa 'mele pele u ikoetlisa. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho qala butle le ho tsepamisa maikutlo ho boloka sebopeho se nepahetseng ho thibela kotsi. Haeba u sa tsoa qala ho ikoetlisa kapa u na le mathata leha e le afe a bophelo bo botle, kamehla ke khopolo e ntle ho buisana le mofani oa tlhokomelo ea bophelo kapa setsebi sa 'mele ho netefatsa hore boikoetliso bo u loketse.
What are common variations of the All Fours squad Otlolla?
- All Fours Squad Stretch with Twist: Ha u ntse u otlolla, potoloha torso ea hau 'me u fihlele letsoho le le leng holimo ho ea siling ho eketsa mokokotlo oa mokokotlo.
- Bohle ba Fours Squad Otlolla le Leg Lift: Ha u ntse u otlolla, phahamisa leoto le le leng fatše 'me u le lelekise ka mor'a hao ho kopanya li-glutes le ho theola morao.
- All Fours Squad Stretch with Arm Reach: Atolosa letsoho le le leng ka pel'a hao ha u ntse u boloka ho otlolla ho kopanya 'mele oa hau o ka holimo le ho ntlafatsa botsitso.
- All Fours Squad Stretch with Hip Circles: Ha u ntse u tšoere ho otlolla, etsa li-circles tse nyenyane ka letheka la hao ho eketsa ho tsamaea le ho fetoha ha maemo.
What are good complementing exercises for the All Fours squad Otlolla?
- Boikoetliso ba Ntja ea Nonyana ke ts'ebetso e 'ngoe e amanang le eona kaha e qala ka boemo bo ts'oanang ba bane,' me e matlafatsa mokokotlo le mokokotlo, ho matlafatsa botsitso le ho leka-lekanya ho ka ntlafatsang katleho ea All Fours Squad Stretch.
- Boikoetliso ba Fire Hydrant bo boetse bo tlatsetsa haholo ho All Fours Squad Squad Stretch hobane e lebisa mesifa ea gluteus le bahlaseli ba hip, ho ntlafatsa ho tsamaea ha letheka le botsitso, e leng tsa bohlokoa bakeng sa ho etsa All Fours Squad Stretch ka nepo.
Related keywords for All Fours squad Otlolla:
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- All Fours Squad Stretch routine
- Boikoetliso ba lapeng bakeng sa mesifa ea serope
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- All Fours Squad Otlolla lirope