Barbell E Eme Haufi le Mohatisi oa Sesole
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Overview:
The Barbell Standing Close Grip Military Press ke boikoetliso ba matla bo tsepamisitsoeng ho matlafatsa 'mele o ka holimo, haholo-holo ho lebisa mahetleng, triceps le mokokotlo o ka holimo. E loketse batho ba maemong a mahareng ho isa ho a tsoetseng pele a ho ikoetlisa ba batlang ho haha mesifa le ho ntlafatsa matla a bona a kaholimo ho 'mele. Motho a ka batla ho etsa boikoetliso bona kaha ha bo thuse feela ho fihlela 'mele o ka holimo o hlalositsoeng hantle, empa hape bo ntlafatsa boemo ba 'mele, ho leka-lekana le ho sisinyeha ha letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Boloka mokokotlo oa hau o otlolohile 'me u kopanye mokokotlo oa hau bakeng sa botsitso, ebe o sutumelletsa barbell holimo ho fihlela matsoho a hao a atolositsoe ka ho feletseng.
- Emisa hanyane kaholimo ho motsamao, ho etsa bonnete ba hore ha u notle litsoe tsa hau.
- Butle-butle theola barbell ho ea fihla bophahamong ba mahetla, u boloke taolo ea boima ho pholletsa le motsamao.
- Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka 'mele oa hau o tsitsitse le metsamao ea hau e laoloa.
Exercise Tips:
- Motsamao o Laoloang: Qoba moleko oa ho sebelisa lebelo ho phahamisa litšepe. Ho e-na le hoo, lebisa tlhokomelo ho motsamao o liehang le o laoloang. Tobetsa barbell ka ho toba ho fihlela matsoho a hao a atolositsoe ka ho feletseng, ebe butle-butle o e theolele sebakeng sa ho qala. Sena se tla thusa ho kopanya mesifa eohle e lebisitsoeng le ho fokotsa kotsi ea kotsi.
- U se ke Ua Cheka Mokokotlo: Phoso e tloaelehileng eo batho ba e etsang ke ho phunya mokokotlo nakong ea khatiso. Sena ha se fokotse feela katleho ea boikoetliso empa hape se ka lebisa likotsing tse tlase tsa mokokotlo. Ho qoba sena, boloka mokokotlo oa hau o kopane 'me mokokotlo oa hau o otlolohile ho pholletsa le mokhatlo.
- Qoba ho Notlela Litšiu Tsa Hao: Neng
FAQ
Can beginners do the Barbell E Eme Haufi le Mohatisi oa Sesole?
Ee, ba qalang ba ka etsa boikoetliso ba Barbell Standing Close Grip Military Press. Leha ho le joalo, ho bohlokoa hore ba qalang ba qale ka boima bo bobebe ho etsa bonnete ba hore ba ka boloka sebopeho se nepahetseng le ho qoba kotsi. Ho boetse ho molemo ho ba le mokoetlisi oa hau kapa motho ea nang le boiphihlelo ea ba tataisang ts'ebetsong qalong. Joalo ka boikoetliso bofe kapa bofe, ke habohlokoa hore u iphuthumatse hantle pele u qala le ho mamela 'mele oa hao ho qoba ho sebetsa ho feta tekano.
What are common variations of the Barbell E Eme Haufi le Mohatisi oa Sesole?
- Seat Barbell Military Press: Phapang ena e etsoa ha e ntse e lutse, e fana ka tšehetso e eketsehileng ea morao le ho tsepamisa maikutlo ka ho toba ka mesifa ea mahetla.
- Push Press: Phapang ena e kenyelletsa koloi e nyenyane ea leoto ho thusa ho hatella barbell holimo, ho kenya letsoho haholoanyane 'meleng o ka tlaase le ho lumella hore ho phahamisoe boima bo boima.
- Ka morao ho The Neck Press: Phapang ena e kenyelletsa ho theola barbell fatše ka mor'a hlooho ho e-na le ka pele, ho lebisa likarolo tse fapaneng tsa lehetla le mesifa e ka morao.
- Arnold Press: E bitsoa ka Arnold Schwarzenegger, phetoho ena ea khatiso ea dumbbell e kenyelletsa ho potoloha ha matsoho, ho fana ka mefuta e mengata ea ho sisinyeha le ho lebisa libaka tse ngata tsa lehetla.
What are good complementing exercises for the Barbell E Eme Haufi le Mohatisi oa Sesole?
- Li-push-ups li ka boela tsa tlatsana le Sesole sa Masole ka ho lebisa sefubeng, li-triceps le mahetleng, e leng lihlopha tse tšoanang tsa mesifa tse sebelisoang ho Phatlalatso ea Sesole, kahoo li thusa ho ntlafatsa matla a 'mele ka kakaretso.
- Mela e Otlolohileng ea Barbell ke boikoetliso bo bong bo molemo, ha ba ntse ba kopanya maraba le li-deltoids, tse tšoanang le tsa Military Press, tse ka fellang ka ho ntlafatsa ho tsamaea ha mahetla le matla.
Related keywords for Barbell E Eme Haufi le Mohatisi oa Sesole:
- Boikoetliso ba Mahetla a Barbell
- Boikoetliso ba Khatiso ea Sesole
- Khatiso e emeng ea Barbell
- Koala Grip Shoulder Press
- Koetliso ea Matla Bakeng sa Mahetla
- Mokhoa oa ho hatisa Sesole sa Barbell
- Boikoetliso ba Barbell ea 'mele o ka Holimo
- Boikoetliso ba ho Aha Mesifa ea Mahetla
- Barbell Workouts bakeng sa Matla a Mahetla
- Boikoetliso ba ho Ema Haufi le Grip