Cable Shrug
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Overview:
The Cable Shrug ke boikoetliso ba ho koetlisa matla boo haholo-holo bo lebisang mesifa ea trapezius mokokotlong oa hao le molala, ho thusa ho ntlafatsa boemo, botsitso le matla a holimo a 'mele. E loketse batho ka bomong maemong ohle a boikoetliso, ho kenyeletsoa le baatlelete ba batlang ho ntlafatsa ts'ebetso ea bona le batho ba ikemiselitseng ho hlalosa hantle mesifa. Batho ba ka 'na ba batla ho etsa boikoetliso bona hobane bo ka thusa ho fokotsa tsitsipano ea molala le mahetla, ho ntlafatsa ponahalo ea' mele o ka holimo, le ho kenya letsoho ho ikoetlisa ka matla.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara thapo ea thapo ka matsoho ka bobeli u sebelisa ho ts'oara ka letsoho, matsoho a lokela ho arohana ka bophara ba mahetla, 'me mokoallo o be boemong ba thekeng.
- Beha matsoho a hao a otlolohile, phahamisa mahetla a hao ho ea litsebeng tsa hau holimo kamoo u ka khonang, tšoara nakoana ho utloa ho thijoa ha maraba a hau.
- Butle-butle fokotsa mahetla a hao ho khutlela sebakeng sa ho qala, ho etsa bonnete ba hore u ikutloa u otlolohile maraba a hau.
- Pheta mokhatlo ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho boloka ts'ebetso e laoloang nakong eohle ea boikoetliso.
Exercise Tips:
- **Grip le Boemo**: Tšoara thapo ea thapo ka matsoho a hao a arohaneng bophara ba mahetla, matsoho a shebane le 'mele oa hau. Matsoho a hau a lokela ho behoa tlase hanyane ho feta thekeng. Qoba ho tšoara bar holimo haholo kaha sena se ka beha khatello e sa hlokahaleng matsohong le litsoeneng tsa hau.
- **Metsamao e Laoloang**: Senotlelo sa ho thetheha ha cable ka katleho ke ho etsa motsamao butle le ka taolo. Phahamisa mahetla a hau ho ea litsebeng tsa hau holimo kamoo u ka khonang, tšoara motsotsoana, 'me butle-butle u li theole fatše. Qoba ho sisinyeha kapa ho sisinyeha ka potlako ho ka lebisang kotsi.
- **Qoba ho Rollhella Mahetla**: Phoso e tlwaelehileng ke ho pitikisa mahetla ka pele kapa morao nakong ya ho hoholeha. Sena ha se fokotse feela katleho ea boikoetliso empa hape se ka lebisa likotsing tsa mahetla. Motsamao
FAQ
Can beginners do the Cable Shrug?
Ee, ba qalang ba ka etsa boikoetliso ba Cable Shrug. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Joalo ka boikoetliso bofe kapa bofe, ho molemo ho ba le mokoetlisi oa hau kapa motho ea nang le boiphihlelo a bonts'a ho falla pele. Ba ka boela ba fana ka tataiso mabapi le boima bo ka ba bo loketseng bakeng sa ea qalang.
What are common variations of the Cable Shrug?
- Phapang e 'ngoe ke One-Arm Cable Shrug, e kenyelletsang ho sebelisa letsoho le le leng ka nako ho arola le ho sebetsa lehetla le leng le le leng ka bonngoe.
- The Behind-the-Back Cable Shrug ke mofuta o fapaneng moo o ts'oereng mohala ka morao, o shebile mesifa e fapaneng mahetleng le mokokotlong o kaholimo.
- Ho boetse ho na le Seated Cable Shrug, moo u lutseng bencheng kapa setulong ha u ntse u etsa boikoetliso, u fana ka botsitso le ho tsepamisa maikutlo marabeng.
- Qetellong, Cable Upright Row Shrug ke boikoetliso bo kopanetsoeng bo sa sebetseng feela maraba, empa hape le deltoids le biceps.
What are good complementing exercises for the Cable Shrug?
- Mela e otlolohileng: Mela e otlolohileng e tlatsana le li-cable shrugs kaha ha li sebetse feela mesifa ea trapezius empa hape li kopanya li-deltoid le li-biceps, kahoo li fana ka boikoetliso bo eketsehileng ba 'mele o ka holimo.
- Li-Face Pulls: Boikoetliso bona bo tlatsana le li-cable shrugs ka ho lebisa tlhokomelo ho li-deltoids tse ka morao le mesifa e nyenyane e ka morao, e atisang ho hlokomolohuoa ha ho ikoetlisa, ho matlafatsa bophelo bo botle ba mahetla le ho ema.
Related keywords for Cable Shrug:
- Boikoetliso ba Cable Shrug
- Boikoetliso ba ho matlafatsa morao
- Boikoetliso ba lithapo bakeng sa mokokotlo
- Mokhoa oa Cable Shrug
- Boikoetliso ba mesifa ea morao ka cable
- Boikoetliso ba boikoetliso ba Cable Shrug
- Boikoetliso ba mokokotlo o ka holimo
- Boikoetliso ba mochini oa cable
- Koetliso ea morao ka cable
- Mokhoa oa ho ikoetlisa oa Cable Shrug