Dumbbell e Emeng e 'ngoe e ka Holimo Tobetsa
:
Get the library in your pocket!
Overview:
The Dumbbell Standing Alternate Overhead Press ke boikoetliso bo molemo haholo bo lebisang le ho matlafatsa mahetla, mokokotlo o ka holimo le mesifa ea mantlha. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha bo ntlafatsa ho leka-lekana ha mesifa le tšebelisano lipakeng tsa lehlakore le letšehali le le letona la 'mele. Batho ka bomong ba ka 'na ba batla ho kenyelletsa boikoetliso bona kemisong ea bona ho matlafatsa matla a bona a holimo, ho ntlafatsa boemo ba bona, le ho eketsa boikoetliso bo sebetsang bakeng sa mesebetsi ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Kopanya mokokotlo oa hau 'me u boloke ho khumama hanyenyane ka mangole ho tsitsisa' mele oa hau.
- Butle-butle phahamisa dumbbell e le 'ngoe ka holimo ka ho otlolla letsoho la hao ho fihlela le otlolohile, ha u ntse u boloka dumbbell e' ngoe e le mahetleng.
- Fokotsa dumbbell e phahamisitsoeng ho khutlela boemong ba mahetla ka mokhoa o laoloang.
- Pheta ketso e tšoanang le letsoho le leng, u fapanyetsana pakeng tsa letsoho le leng le le leng bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- **Metsamao e Laoloang**: Sutumelletsa dumbbell e le 'ngoe holimo ho fihlela letsoho la hau le otlolohile ka botlalo, empa qoba ho notlela setsoe sa hau. Ha u phahamisa, exhale. Ebe, theola dumbbell ho khutlela sebakeng sa ho qala ha u ntse u hema. Pheta ka letsoho le leng. Ena ke rep e le 'ngoe. Qoba phoso ea ho sebelisa matla ho phahamisa litšepe, tse ka lebisang kotsi.
- ** Kenya Core ea hau **: Boloka mesifa ea hau ea mpa e tiile 'me mokokotlo oa hau o otlolohile nakong eohle ea boikoetliso. Sena se tla thusa ho sireletsa mokokotlo oa hau le ho ntlafatsa botsitso. Phoso e tloaelehileng ke ho phunya mokokotlo kapa ho itšetleha ka lehlakoreng le le leng, e ka khonang
FAQ
Can beginners do the Dumbbell e Emeng e 'ngoe e ka Holimo Tobetsa?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Standing Alternate Overhead Press. Leha ho le joalo, ho bohlokoa ho qala ka boima ba 'mele bo phutholohileng le bo laolehang ho thibela kotsi. Ho bohlokoa hape ho sebelisa mokhoa o nepahetseng ho netefatsa hore boikoetliso bo sebetsa ebile bo bolokehile. Ba qalang ba kanna ba batla tataiso ea mokoetlisi kapa setsebi sa boikoetliso ho ithuta mokhoa o nepahetseng.
What are common variations of the Dumbbell e Emeng e 'ngoe e ka Holimo Tobetsa?
- Dumbbell Arnold Press: E bitsoa ka Arnold Schwarzenegger, phapang ena e kenyelletsa ho qala ka li-dumbbells boemong ba mahetla empa ka liatla tse shebaneng le 'mele, ebe o potoloha liatla ka ntle ha u ntse u hatella litekanyo ka holimo.
- Dumbbell Single-Arm Overhead Press: Phapang ena e kenyelletsa ho hatella dumbbell e le 'ngoe ka nako, e ka thusang ho tseba le ho lokisa ho se leka-lekane leha e le hofe ha matla pakeng tsa lehlakore le letšehali le le letona.
- Dumbbell Neutral Grip Overhead Press: Phapang ena, liatla li shebane ho pholletsa le mokhatlo, e ka ba boemo bo botle ho ba nang le mathata a mahetla.
- Dumbbell Push Press: Phapang ena e kenyelletsa ho khumama hanyenyane le ho atolosoa ha mangole ho thusa ho phahamisa litekanyo tse ka holimo, ho u lumella ho phahamisa litekanyo tse boima kapa ho etsa li-reps tse ngata.
What are good complementing exercises for the Dumbbell e Emeng e 'ngoe e ka Holimo Tobetsa?
- Barbell Upright Rows e boetse e tlatsana le Dumbbell Standing Alternate Overhead Press ha e ntse e sebetsa holim'a trapezius e ka holimo le deltoids, ho matlafatsa mesifa ena e bohlokoa bakeng sa motsamao oa khatiso o holimo le ho thusa ho thibela likotsi tsa mahetla.
- Li-push-ups e ka ba tlatsetso e kholo ea kemiso ea hau ha li ntse li sebetsa sefuba, mahetleng le li-triceps, tseo kaofela li sebelisoang mochineng oa khatiso o holimo, kahoo ho ntlafatsa matla a hao a ka holimo le botsitso.
Related keywords for Dumbbell e Emeng e 'ngoe e ka Holimo Tobetsa:
- Dumbbell Overhead Press Workout
- Boikoetliso ba ho Ema ba Mahetla a Mang
- Tobetsa Mahetla a Dumbbell
- Koetliso ea Matla Bakeng sa Mahetla
- Mokhoa o Mong oa Phatlalatso o Felletseng
- Boikoetliso ba Dumbbell bakeng sa Mesifa ea Mahetla
- Tobetsa Dumbbell e Emeng
- Toning ea mahetla ka li-Dumbbells
- Phahamisa ka holim'a Dumbbell
- Koetliso ea Dumbbell ea 'mele o ka Holimo