Band back extension
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Overview:
The Band Back Extension ke boikoetliso bo tsotehang bo lebisang le ho matlafatsa mokokotlo o ka tlaase, glutes le hamstrings, ha o ntse o ntlafatsa boemo le ho feto-fetoha ha lesapo la mokokotlo. E loketse batho ba maemo ohle a boikoetliso, haholo ba batlang ho kokobetsa bohloko ba mokokotlo kapa ho matlafatsa matla a bona a mantlha. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho ntlafatsa botsitso ba 'mele ka kakaretso, ho thibela likotsi tsa mokokotlo, le ho ntlafatsa ts'ebetso lipapaling tse fapaneng le mesebetsing ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Ema o otlolohile, maoto a hao a arohane ka bophara ba mahetla, mangole a kobehile hanyenyane, 'me mokokotlo oa hao o le boemong bo sa nke lehlakore.
- Koba ka pele thekeng, u boloke mokokotlo oa hao o otlolohile, ho fihlela 'mele oa hau o ka holimo o batla o lekana le fatše.
- Butle-butle phahamisetsa torso ea hau ho ea sebakeng sa ho qala ha u ntse u hula sehlopha sa ho hanyetsa holimo, u hatella mesifa ea hau ea morao ka holimo ho motsamao.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka metsamao ea hau e laoloa le mesifa ea hau ea morao e sebetsanoa nakong eohle ea boikoetliso.
Exercise Tips:
- Ho tsamaisana hantle ha 'mele: Ema u le molelele 'me maoto a hao a arohane ka bophara ba mahetla 'me u kenye mokokotlo oa hau. Qoba ho pota mokokotlo oa hau kapa ho thella, kaha sena se ka baka kotsi. Mokokotlo oa hau o lokela ho otloloha 'me hlooho ea hau e lumellane le mokokotlo oa hau.
- Laola Motsamao oa Hao: Ha u etsa katoloso ea morao ea sehlopha, ho bohlokoa ho laola motsamao oa hau. Qoba ho sisinyeha kapa ho etsa metsamao ya tshohanyetso. Ho e-na le hoo, lebisa tlhokomelo ho li-extensions tse liehang, tse laoloang. Sena ha se fokotse feela kotsi ea ho tsoa kotsi empa hape se eketsa molemo oa boikoetliso.
- U se ke ua fetisetsoa ka ho Fetisisa: Phoso e tloaelehileng ke ho atolosa kapa ho phunya mokokotlo nakong ea katoloso. Sena se ka beha khatello e sa hlokahaleng mokokotlong 'me se ka baka kotsi. Ho sisinyeha ho lokela ho tsoa mesifa e ka morao, eseng ho koba lesapo la mokokotlo.
FAQ
Can beginners do the Band back extension?
Ee, ba qalang ba ka etsa boikoetliso ba ho eketsa sehlopha, empa ba hloka ho ba hlokolosi le ho netefatsa hore ba sebelisa foromo e nepahetseng ho qoba kotsi. Ho kgothaletswa ho qala ka sehlopha sa ho hanyetsa ha bobebe mme butle-butle o eketse khanyetso ha matla le ho feto-fetoha ha maemo ho ntlafala. Hape ke maikutlo a matle hore ba qalang ho fumana tataiso ho tsoa ho mokoetlisi kapa setsebi sa boikoetliso ba 'mele ha ba qala ho leka boikoetliso bona ho netefatsa hore ba se etsa ka nepo.
What are common variations of the Band back extension?
- Band Good Morning Back Extension: Ka phapang ena, u ema holim'a sehlopha 'me u tšoara ntlha e' ngoe mahetleng a hao, ebe u khumama lethekeng, u boloke mokokotlo oa hao o otlolohile, ebe u ema morao.
- Band Deadlift Back Extension: U ema holim'a sehlopha 'me u tšoara ntlha e' ngoe ka matsoho a mabeli, ebe u etsa motsamao o bolaeang, u tsepamisitse maikutlo ho sebelisa mokokotlo oa hau o ka tlaase le glutes ho phahamisa.
- Band Lateral Back Extension: Sena se kenyelletsa ho ema ka leoto le le leng holim'a sehlopha 'me karolo e' ngoe e tšoaroa ka letsoho la hao, ebe u khumama ka thōko ho sebetsa mesifa ea oblique hammoho le mokokotlo o ka tlaase.
- Band Seated Back Extension: Ka phapang ena, u lutse bencheng ka sehlopha se pota-potiloeng maotong a hao 'me se tšoaroa ka matsoho, ebe u itšetleha ka pele le morao, u sebetsa ka tlaase.
What are good complementing exercises for the Band back extension?
- Li-Supermans ke boikoetliso bo bong bo molemo bo tlatsang li-band back extensions hobane li kopanya ketane eohle e ka morao, e kenyelletsang mesifa e ka morao, kahoo e matlafatsa matla a hau a mantlha le boemo ba hau.
- Boikoetliso ba ntja ea nonyana bo boetse bo tlatselletsa li-band back extensions kaha ha li matlafatse mokokotlo o ka tlaase feela empa hape li matlafatsa ho leka-lekana le botsitso ka ho kenya letsoho mokokotlong le ho phephetsa ho sebelisana ha 'mele oa hau.
Related keywords for Band back extension:
- Boikoetliso ba band back extension
- Resistance band exercises for back
- Ho matlafatsa morao ka lihlopha
- Mokhoa oa ho atolosa band back
- Elastic band back exercises
- Exercise band back extension
- Resistance band back tutorial
- Ho koetlisa mesifa ea morao ka lihlopha tsa ho hanyetsa
- Katoloso ea morao-rao e thusitsoeng ka sehlopha
- Boikoetliso bakeng sa mokokotlo o sebelisa sehlopha sa ho hanyetsa