Dumbbell Pullover ho Bolo ea Boikoetliso
:
Get the library in your pocket!
Overview:
The Dumbbell Pullover on an Exercise Ball ke boikoetliso bo feto-fetohang boo haholo-holo bo lebisitseng sefuba, mokokotlo le mesifa ea mantlha, ho matlafatsa matla a 'mele ka kakaretso le botsitso. E loketse batho ba maemong a mahareng kapa a tsoetseng pele a ho ikoetlisa ba lakatsang ho eketsa molumo oa bona oa mesifa le matla. Batho ba ka 'na ba batla ho etsa boikoetliso bona kaha ha bo khothalletse feela boemo bo botle le ho feto-fetoha ha maemo, empa hape bo thusa ho ntlafatsa ts'ebetso ea lithupelo tse ling tsa metsoako le mesebetsi ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara dumbbell ka matsoho a mabeli, u otlolle matsoho a hao ka ho toba ho ea siling.
- Ho boloka matsoho a hao a otlolohile, butle-butle theola dumbbell ka holim'a hlooho ea hau ho fihlela li-biceps tsa hau li le haufi le litsebe tsa hau, kapa u ikutloa u otlolohile sefubeng kapa li-lats.
- Emisa hanyane ka tlase ho motsamao, ebe u phahamisa dumbbell ho ea sebakeng sa ho qala u sebelisa sefuba sa hau le mesifa ea lat.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka letheka la hao le phahamisitsoe 'me motheo oa hau o sebetsa nakong eohle ea boikoetliso.
Exercise Tips:
- ** Tšoaro e Nepahetseng **: Tšoara dumbbell ka matsoho a mabeli, u phuthela matsoho a hau ho pota-pota le menoana ea hau holimo. Matsoho a hau a lokela ho sheba holimo. Tšoaro ena e lumella ho laola hantle ha dumbbell le ho e thibela ho thella nakong ea boikoetliso.
- **Motsamao o Laoloang**: Ha u theola dumbbell holim'a hlooho ea hau, boloka matsoho a hao a kobehile hanyenyane litsoeneng. Fokotsa boima ka ho tsamaea butle, ho laoloa ho fihlela matsoho a hao a ka holimo a lumellana le 'mele oa hau. Qoba phoso e tloaelehileng ea ho theola boima ba 'mele ka potlako kapa ho bo theola hole haholo, e leng se ka senyang mahetla a hau.
- ** Kenyelletsa Core ea Hao **: Nakong eohle ea boikoetliso, boloka abs ea hau
FAQ
Can beginners do the Dumbbell Pullover ho Bolo ea Boikoetliso?
Ee, ba qalang ba ka etsa Dumbbell Pullover mabapi le boikoetliso ba Ball. Leha ho le joalo, ke habohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. Hape ho khothaletsoa hore motho a u shebelle kapa a u tataise ha u ntse u ikoetlisa ho fihlela u e fumana. Kamehla hopola hore ho boloka foromo e nepahetseng ho bohlokoa ho feta boima ba dumbbell. Hape, haeba u e-na le maemo leha e le afe a bophelo bo botle kapa likotsi, buisana le ngaka kapa setsebi se tšoanelehang sa ho ikoetlisa pele u qala mokhoa leha e le ofe o mocha oa ho ikoetlisa.
What are common variations of the Dumbbell Pullover ho Bolo ea Boikoetliso?
- Letsoho le le leng la Dumbbell Pullover mabapi le Ball ea Boikoetliso: Ka phetoho ena, u etsa boikoetliso ka letsoho le le leng, le ka thusang ho sebetsana le ho se lekane ha mesifa.
- Dumbbell Pullover e nang le Leg Lift ka Ball ea Boikoetliso: Phapang ena e kenyelletsa ho phahamisoa ha leoto ho motsamao oa pullover, ho eketsa phephetso e eketsehileng bakeng sa mesifa ea hau ea mantlha.
- Dumbbell Pullover e nang le Resistance Band ka Ball ea Boikoetliso: Phapang ena e kenyelletsa ho sebelisa sehlopha sa ho hanyetsa ho phaella ho dumbbell, ho eketsa khanyetso le ho etsa hore boikoetliso bo be thata haholoanyane.
- Dumbbell Pullover e nang le Hip Thrust ka Ball ea Boikoetliso : Phapang ena e eketsa letheka le phunyeletsang ka har'a mokhatlo oa pullover, o lebisang li-glutes le hamstrings ho phaella ho mesifa e ka holimo ea 'mele e sebetsang ho pullover e tloaelehileng.
What are good complementing exercises for the Dumbbell Pullover ho Bolo ea Boikoetliso?
- Ho ikoetlisa Ball Push-Ups: Sena se tlatselletsa Dumbbell Pullover ka ho sebetsa lihlopha tse tšoanang tsa mesifa - sefuba, triceps le mahetla - empa ho tloha ka lehlakoreng le fapaneng, kahoo ho netefatsa hore likarolo tsohle tsa mesifa ena lia sebetsa.
- Stability Ball Dumbbell Fly: Boikoetliso bona bo tlatsana le Dumbbell Pullover ho Boikoetliso ba Ball ka ho lebisa mesifa ea sefuba le mahetla, empa ka ho tsepamisa maikutlo ho pectoralis e nyenyane le deltoids, ho thusa ho haha matla le ho leka-lekana 'meleng o ka holimo.
Related keywords for Dumbbell Pullover ho Bolo ea Boikoetliso:
- Boikoetliso ba Dumbbell Pullover
- Botsitso Ball Back Exercises
- Li-Dumbbell Exercises bakeng sa Morao
- Koetlisa Ball Pullover Routine
- Ho Matlafatsa Morao ka Dumbbell le Stability Ball
- Koetliso ea Morao ka Dumbbell le Ball ea Boikoetliso
- Dumbbell Pullover ho Tataiso ea Botsitso ba Ball
- Koetlisa Ball le Dumbbell Back Training
- Botsitso Ball Dumbbell Pullover Techniques
- Boikoetliso ba ho Matlafatsa Morao ka Dumbbell le Ball