Back Pec Stretch
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Overview:
The Back Pec Stretch ke boikoetliso bo atlehang boo haholo-holo bo lebisang mesifa ea sefuba, e khothalletsang ho feto-fetoha ha maemo le ho imolla tsitsipano. E loketse batho ba ikakhelang ka setotsoana mosebetsing oa ho phahamisa litšepe kapa ba qetang nako e telele ba koatile k'homphieutha, kaha e thusa ho lokisa boemo le ho kokobetsa ho tiea ha mesifa. Ho kenyelletsa mokhoa ona oa ho otlolla kemisong ea hau ho ka ntlafatsa matla a hao a ka holimo a 'mele, ho ntlafatsa ho leka-lekana ha mesifa, le ho fokotsa kotsi ea ho tsoa kotsi, ho etsa hore e be tlatsetso e molemo ho mofuta ofe kapa ofe oa ho ikoetlisa kapa oa ho phela hantle.
Table of Contents
Instructions
Step-by-step guide:
- Atolosa matsoho a hau ka morao 'me u kopanye menoana ea hau.
- Butle-butle phahamisetsa matsoho a hao holimo ha u ntse u beheletse sefuba ka ntle 'me selelu sa hao se phahame, ho fihlela u ikutloa u otlolohile mahetleng le sefuba.
- Tšoara boemo bona ka metsotsoana e ka bang 20-30, ho etsa bonnete ba hore u phefumoloha ka botebo le ka ho lekana.
- Ka bonolo theola matsoho a hau fatše 'me u phomole pele u pheta-pheta ho otlolla sete e' ngoe.
Exercise Tips:
- Motsamao o Laolang: Fetola matsoho a hao butle-butle, u boloke litsoe tsa hao li le bophahamong bo lekanang le mahetleng a hao. Tšoara metsotsoana e 15-30, ebe u khutlela sebakeng sa ho qala. Ntho ea bohlokoa mona ke ho boloka taolo ho pholletsa le motsamao, le ho se qobelle kapa ho potlakisa ho otlolla. Phoso e tloaelehileng ke ho sebelisa motsamao oa jerky kapa o potlakileng, o ka lebisang khatellong ea mesifa.
- Boloka Foromo e Loketseng: Boloka mokokotlo oa hau o sa nke lehlakore 'me mahetla a hao a theohe fatše le morao ho pholletsa le ho otlolla. Qoba ho phahamisa mahetla kapa ho phunya mokokotlo oa hau, kaha sena se ka baka kotsi
FAQ
Can beginners do the Back Pec Stretch?
E, ba qalang ka sebele ba ka etsa boikoetliso ba Back Pec Stretch. Boikoetliso bona bo bonolo ebile bo molemo ho ntlafatsa ho tenyetseha le ho imolla tsitsipano sefubeng le mahetleng. Leha ho le joalo, joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho qala butle mme u se ke ua sutumetsa haholo, haholo-holo haeba u sa tsoa qala ho ikoetlisa kapa u na le maemo a bophelo a seng a ntse a le teng. Haeba u utloa bohloko leha e le bofe nakong ea ho otlolla, emisa hang-hang 'me u buisane le setsebi sa bophelo bo botle kapa setsebi sa ho ikoetlisa.
What are common variations of the Back Pec Stretch?
- Wall Stretch: Ema ka thōko ho lerako, otlolla letsoho la hao 'me u behe letsoho la hao leboteng, ebe butle-butle tlosa' mele oa hau ho tloha leboteng hore u ikutloe u otlolohile mesifa ea hau ea pectoral.
- Floor Stretch: Robala fatše ka mokokotlo oa hao fatše, otlollela matsoho a hao ka mahlakoreng ka matsoho a shebile holimo, 'me u lumelle matla a khoheli ho otlolla mesifa ea sefuba.
- Ball Stretch: Lula holim'a bolo e tsitsitseng, butle-butle tsamaea maoto a hao pele 'me u lumelle mokokotlo oa hao hore o phutholohe holim'a bolo, u otlolle matsoho a hao ka mahlakoreng ho otlolla sefuba.
- Cross-Body Shoulder Stretch: Ema o otlolohile, tlisa letsoho le le leng 'meleng oa hao, sebelisa letsoho le leng ho kenya khatello e bobebe holim'a setsoe sa hao, ue hulele sefubeng ho fihlela u ikutloa u otlolohile lehetleng le mokokotlong.
What are good complementing exercises for the Back Pec Stretch?
- Li-Dumbbell Flyes li ka tlatsana le Back Pec Stretch ka ho matlafatsa mesifa ea pectoral, e ka thusang ho eketsa ho feto-fetoha ha hao le mefuta e mengata ea ho tsamaea nakong ea ho otlolla.
- Boikoetliso ba Scapular Wall Slide ke motlatsi o mong o motle hobane ha o otlolle li-pecs feela, empa hape o matlafatsa mesifa pakeng tsa mahetla a mahetla, ho khothalletsa boemo bo ntlafetseng le ho hanyetsa phello ea mahetla a pota-potileng hangata a bakoang ke mesifa e thata ea pectoral.
Related keywords for Back Pec Stretch:
- Boikoetliso ba Back Pec Stretch
- Boikoetliso ba 'mele oa Morao le Sefubeng
- Mokhoa oa ho otlolla oa Back Pec
- Boikoetliso ba 'mele bakeng sa Morao le Sefubeng
- Back Pec Stretch ntle le lisebelisoa
- Boikoetliso ba lapeng bakeng sa Morao le Sefubeng
- Boikoetliso ba ho Otlolla Morao le Pectoral
- Bodyweight Pec Stretch
- Boikoetliso ba ho matlafatsa mokokotlo le sefuba
- No-Equipment Back Pec Stretch Workout