Dumbbell RDL Lefu la Hlakubele
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Overview:
The Dumbbell RDL Death March ke boikoetliso bo matla haholo bo lebisang ho hamstrings, glutes, le mokokotlo o ka tlaase, ho matlafatsa matla, ho leka-lekanya le mamello. E molemo haholo ho baatlelete le ba chesehelang boikoetliso ba 'mele ba batlang ho matlafatsa matla a bona a tlase le botsitso. Batho ka bomong ba ka rata ho kenyelletsa boikoetliso bona kemisong ea bona ho ntlafatsa ts'ebetso ea bona ea liatleletiki ka kakaretso, ho khothaletsa kholo ea mesifa, le ho eketsa matla a bona a ho chesa mafura.
Table of Contents
Instructions
Step-by-step guide:
- Qala ho ea pele, 'me ka mohato o mong le o mong, etsa Romanian Deadlift (RDL) ka ho khomarela letheka, ho khumama mangole hanyenyane, le ho theola litšepe fatše ha u ntse u boloka mokokotlo oa hao o otlolohile.
- Hang ha boima bo se bo le boemong ba shin kapa u ikutloa u otlolohile ka har'a hamstrings, sebelisa li-glutes le hamstrings ho sutumelletsa 'mele oa hau ho ea sebakeng se emeng.
- Pheta ts'ebetso ena ka mohato o mong le o mong oo u o nkang, ho etsa bonnete ba hore u boloka mokokotlo oa hau o sebetsa 'me u khutlele morao nakong eohle ea boikoetliso.
- Tsoela pele ho ikoetlisa bakeng sa mehato e behiloeng kapa ho fihlela u fihla sebaka se reriloeng esale pele.
Exercise Tips:
- Motsamao o Laoloang: Tsamaea butle le ka mokhoa o laolehileng. Ikokobelle lethekeng 'me u theole 'mele oa hau ho fihlela o batla o bapile le fatše. Qoba ho potlakela ho sisinyeha kaha ho ka lebisa sebopehong se sa lokelang le kotsi e ka bang teng.
- Boloka Mangole a Kobehile Hanyenyane: Boloka mangole a hao hanyenyane nakong ea boikoetliso. Sena ha se thuse feela ho boloka botsitso empa hape se tiisa hore khatello ea kelello ea boikoetliso e behoa holim'a hamstrings le glutes, eseng mokokotlo oa hau o ka tlaase.
- Khokahano ea mantlha: Kopanya mantlha ea hau nakong eohle ea boikoetliso. Sena se tla thusa ho boloka botsitso, ho sireletsa mokokotlo oa hau o ka tlase, le ho eketsa katleho ea boikoetliso.
- Boima bo nepahetseng: Khetha
FAQ
Can beginners do the Dumbbell RDL Lefu la Hlakubele?
The Dumbbell RDL (Romanian Deadlift) Death March ke boikoetliso bo rarahaneng bo hlokang sebopeho se setle le taolo. Haeba u sa qala, ho kgothaletswa ho tseba metsamao ya motheo pele, jwalo ka dumbbell deadlift e tlwaelehileng le lephaka la ho tsamaya, pele o fetela ho dithutiso tse rarahaneng tse kang Death March. Boikoetliso bona bo hloka kutloisiso e ntle ea motsamao oa hip hinge, ho leka-lekana le ho hokahanya. Hape ke habohlokoa ho etsa bonnete ba hore mesifa ea hau ea morao le ea mantlha e matla ka ho lekaneng ho boloka sebopeho se nepahetseng nakong eohle ea boikoetliso. Haeba u motho ea qalang 'me u ntse u batla ho leka boikoetliso bona, ho kgothaletswa hore o qale ka boima bo bobebe haholo kapa esita le boima ba' mele ba hao, mme o be le setsebi sa boikoetliso ba mmele se o tataisang ho etsa bonnete ba hore foromo ya hao e nepahetse mme ha o jwalo. kotsi ya kotsi. Kamehla mamela 'mele oa hao' me u emise haeba u ikutloa u sa phutholoha. Hopola, ha se taba ea hore na u ka phahamisa boima hakae, empa ke ho etsa boikoetliso ka nepo le ka polokeho.
What are common variations of the Dumbbell RDL Lefu la Hlakubele?
- Barbell RDL Death March: Ka phapang ena, ho sebelisoa barbell ho e-na le li-dumbbells, tse ka thusang ho kenya mesifa e mengata e tsitsitseng.
- Leoto le le leng Dumbbell RDL Death March: Phetolelo ena e kenyelletsa karolo ea ho leka-lekana ka ho phahamisa leoto le le leng fatše ha u ntse u ikoetlisa.
- Dumbbell RDL Death March le Resistance Bands: Ho eketsa lihlopha tsa ho hanyetsa boikoetliso ho ka eketsa matla le ho phephetsa mesifa ea hau ka tsela e ncha.
- Dumbbell RDL Death March le Jump Squats: Phapang ena e eketsa karolo ea plyometric ho boikoetliso ka ho kenyelletsa li-jump squats pakeng tsa leeto le leng le le leng.
What are good complementing exercises for the Dumbbell RDL Lefu la Hlakubele?
- Lunges: Lunges e sebetsa li-glutes, quads, le hamstrings ka tsela e tšoanang le ea Dumbbell RDL Death March, empa hape e ntlafatsa ho leka-lekana le ho hokahanya, e ka ntlafatsang ts'ebetso ea kakaretso ho RDL Death March.
- Kettlebell Swings : Boikoetliso bona bo boetse bo lebisa tlhokomelo ho hamstrings le glutes, joaloka Dumbbell RDL Death March, empa mokhatlo o phatlohang o amehang ka ho sesa o ka eketsa matla le lebelo, o tlatsana le phaello ea matla ho tloha RDL Death March.
Related keywords for Dumbbell RDL Lefu la Hlakubele:
- Dumbbell RDL Death March Workout
- Boikoetliso ba ho lebisa letheka
- Koetliso ea matla bakeng sa letheka
- Boikoetliso ba li-dumbbell bakeng sa mesifa ea noka
- RDL Death March tloaelo
- Boikoetliso ba 'mele bo tlase ka li-Dumbbells
- Boikoetliso ba ho matlafatsa letheka
- RDL Death March le li-Dumbbells
- Boikoetliso bo matla ba noka
- Boikoetliso bo tsoetseng pele ba noka ea Dumbbell