Borokho
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Overview:
Boikoetliso ba Borokho ke boikoetliso bo sebetsang haholo bakeng sa ho matlafatsa glutes, hamstrings, le mantlha, le ho ntlafatsa botsitso ka kakaretso. E loketse batho ba maemo ohle a boikoetliso, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, kaha e ka fetoloa habonolo ho eketsa kapa ho fokotsa matla. Batho ba ka rata ho kenyelletsa boikoetliso bona kemisong ea bona bakeng sa melemo ea bona ho ntlafatsa boemo, ho fokotsa bohloko ba morao, le ho ntlafatsa ts'ebetso mesebetsing e meng ea 'mele.
Table of Contents
Instructions
Step-by-step guide:
- Koba ka mangole 'me u boloke maoto a hao a bataletse fatše,' me u tiise hore a tsamaisana le letheka la hao.
- Ho sutumetsa lirethe tsa hau, phahamisa letheka la hao fatše ha u ntse u boloka mokokotlo oa hao o otlolohile.
- Tšoara boemo bona ka metsotsoana e seng mekae, ho etsa bonnete ba hore 'mele oa hau o etsa mola o otlolohileng ho tloha mahetleng ho ea mangole.
- Fokotsa 'mele oa hau butle-butle sebakeng sa ho qala ho qeta ho pheta-pheta ho le mong.
Exercise Tips:
- Kopanya Core ea Hao: Ho etsa borokho ka mokhoa o sireletsehileng le ka katleho, o hloka ho kopanya mesifa ea hau ea mantlha. Pele u phahamisa letheka fatše, tiisa mesifa ea hao ea mpa le ea marako. Sena ha se thuse feela ho phahamisa 'mele oa hau empa hape se sireletsa mokokotlo oa hau o ka tlaase.
- Phahamisa 'me U Theohele Butle-butle: Phoso e' ngoe e tloaelehileng ke ho potlakisa motsamao. Ho bohlokoa ho phahamisa letheka la hau fatše butle-butle, tšoara boemo ka metsotsoana e seng mekae ebe u theola 'mele oa hau fatše butle. Sena se tla etsa bonnete ba hore o sebelisa mesifa ea hau, eseng matla, ho etsa boikoetliso.
- Boloka 'Mele oa Hao o Lokisitsoe: Nakong ea borokho,' mele oa hau o lokela ho etsa mola o otlolohileng ho tloha mahetleng a hao ho ea
FAQ
Can beginners do the Borokho?
E, ba qalang ka sebele ba ka etsa boikoetliso ba borokho. Ke boikoetliso bo botle ba ho matlafatsa 'mele oa mantlha le o tlase, ho kenyelletsa le glutes, hamstrings le mokokotlo o tlase. Leha ho le joalo, ho bohlokoa ho qala butle le ho netefatsa sebopeho se nepahetseng ho qoba likotsi. Hape ho ka thusa ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele se u tataisang methating ea pele ho fumana foromo e nepahetseng.
What are common variations of the Borokho?
- Borokho ba Leoto le le Leng ke mofuta o phephetsang haholoanyane o kenyelletsang ho phahamisa leoto le le leng fatše ha o ntse o etsa borokho, ka hona o kenyelletsa mantlha le ho ntlafatsa ho leka-lekana.
- The Bridge with Resistance Band e eketsa boemo bo eketsehileng ba bothata ka ho kenyelletsa sehlopha sa ho hanyetsa ho pota-pota lirope ho eketsa matla a ho ikoetlisa.
- Borokho bo Phahameng bo kenyelletsa ho etsa borokho bo tloaelehileng empa ka maoto a phahamisitsoeng ka mohato kapa bencheng, e leng ho eketsang mefuta e mengata ea ho sisinyeha le ho lebisa tlhokomelo ho glutes le hamstrings ka matla haholoanyane.
- Borokho bo nang le Ball ea Botsitso bo kenyelletsa ho beha maoto holim'a bolo ea botsitso ha u ntse u etsa borokho, bo phephetsang ho leka-lekanya le ho kenya mesifa ea mantlha ka katleho.
What are good complementing exercises for the Borokho?
- The Squat ke boikoetliso bo bong bo tlatsang Borokho hobane bo matlafatsa li-glutes le lirope, e leng mesifa e ka sehloohong e sebelisoang ha u phahamisa letheka fatše nakong ea borokho.
- Boikoetliso ba Superman bo tlatsana le Borokho kaha bo matlafatsa mesifa e ka tlaase ea morao, ho matlafatsa bokhoni ba 'mele ba ho boloka boemo ba borokho ka nako e telele.
Related keywords for Borokho:
- Boikoetliso ba borokho bakeng sa thekeng
- Boikoetliso ba boima ba 'mele bakeng sa thekeng
- Boikoetliso ba borokho bo lebileng thekeng
- Boikoetliso ba borokho ba 'mele
- Sebaka sa borokho bakeng sa ho fokotsa letheka
- Matlafatsa letheka ka boikoetliso ba borokho
- Boikoetliso ba letheka ka ho sebelisa boima ba 'mele
- Sebaka sa borokho bakeng sa waistline
- Boikoetliso ba borokho ba toning ea thekeng
- Koetliso ea borokho bakeng sa ho fokotsa letheka