Forearm Pronator Otlolla
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Overview:
The Forearm Pronator Stretch ke boikoetliso bo molemo bo etselitsoeng ho ntlafatsa ho feto-fetoha ha maemo le matla a mesifa ea forearm, ho fokotsa kotsi ea likotsi tse kang setsoe sa tennis. E thusa haholo-holo ho baatlelete, basebetsi ba ofising, kapa mang kapa mang ea lulang a etsa lintho tse amanang le ho sisinyeha ha matsoho khafetsa. Ka ho kenyelletsa mokhoa ona oa ho otlolla kemisong ea hau, o ka ntlafatsa ts'ebetso ea hau, oa thibela khatello ea mesifa le ho boloka bophelo bo botle ba forearm.
Table of Contents
Instructions
Step-by-step guide:
- Ebe, ka letsoho le leng la hao, tobetsa ka bonolo letsohong le atolositsoeng, u le kobehele fatše ho fihlela u ikutloa u otlolohile ka forearm ea hau.
- Tšoara boemo bona ka metsotsoana e ka bang 20-30 ho lumella mesifa hore e phomole le ho otlolla.
- Tlosa khatello butle-butle 'me u lumelle letsoho la hao hore le khutlele sebakeng sa lona sa pele.
- Pheta ts'ebetso ena ka makhetlo a 'maloa, ebe u fetola letsoho le leng.
Exercise Tips:
- Motsamao o Laoloang: Fetolela letsoho la hao hore letsoho la hao le shebane le tlaase, ebe u sebelisa letsoho le leng ho sutumelletsa fatše ka morao ho letsoho la hao. Qoba ho qobella ho sisinyeha kapa ho sutumetsa haholo, kaha sena se ka baka khatello ea mesifa. Ho tsamaea ho lokela ho lieha le ho laoloa, ho lumella mesifa ea forearm hore e otlolle butle-butle.
- Nako e tsitsitseng: Tšoara ho otlolla bonyane metsotsoana e 20 ho isa ho e 30. Phoso e tloaelehileng ke ho se tšoare nako e telele ka ho lekaneng hore e atlehe. Ha o ntse o khona ho ts'oara ho otlolla hamonate, ho molemo hore o be bonolo le ho tsamaea.
- Pheta-pheta-pheta: Bakeng sa liphello tse ntle, etsa ho otlolla khafetsa. Ha e le hantle, u lokela ho e etsa makhetlo a 2-3 ka letsatsi, haholo-holo haeba u ameha
FAQ
Can beginners do the Forearm Pronator Otlolla?
Ee, ba qalang ba ka etsa boikoetliso ba Forearm Pronator Stretch. Ke boikoetliso bo bonolo bo ka thusang ho eketsa ho tenyetseha le mefuta e mengata ea ho sisinyeha matsohong le liphatleng. Leha ho le joalo, joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho qala butle mme butle-butle u eketse matla ho qoba kotsi. Haeba u utloa bohloko leha e le bofe ha u ntse u ikoetlisa, emisa hang-hang 'me u buisane le setsebi sa boikoetliso ba' mele kapa mofani oa tlhokomelo ea bophelo.
What are common variations of the Forearm Pronator Otlolla?
- Otlolla Forearm Pronator ea Lerako: Phetolelong ena, u ema u shebane le lebota ebe u beha letsoho la hau khahlano le lona, ebe u potoloha 'mele oa hau hole le lebota ho otlolla forearm.
- Weighted Forearm Pronator Stretch: Sena se akarelletsa ho tšoara boima bo bobebe ka letsohong la hao ka letsoho la hao le otlolotse ka pel'a hao, ebe u reteletsa letsoho la hao ka bonolo hore palema e shebane fatše ho otlolla forearm.
- Resistance Band Forearm Pronator Stretch: Mona, o sebelisa sehlopha sa khanyetso se khomaretsoeng sebakeng se sireletsehileng, tšoara ntlha e 'ngoe ka letsoho la hao ka letsoho la hao le otlolohileng, 'me u potolose letsoho la hau ho sheba letsoho la hau fatše.
- Supine Forearm Pronator Stretch: Phapang ena e etsoa u robetse, letsoho la hao le otlollelitsoe holimo 'me letsoho le leng le hatella ka bonolo.
What are good complementing exercises for the Forearm Pronator Otlolla?
- Li-Curls tsa Bicep li ka boela tsa tlatsana le Forearm Pronator Stretch ha li ntse li matlafatsa letsoho le ka holimo le li-flexors tsa setsoe, tse ka thusang ho ntlafatsa katleho ea pronator e otlolohileng ka ho matlafatsa matla a letsoho ka kakaretso.
- Qetellong, Hammer Curls e ka ba motlatsi o molemo ho Forearm Pronator Stretch kaha ka ho khetheha e lebisa tlhokomelo ho brachioradialis, mesifa ea forearm, ho matlafatsa matla le botsitso ba mesifa ea hau ea forearm.
Related keywords for Forearm Pronator Otlolla:
- Boikoetliso ba letsoho la pele la 'mele
- Mokhoa oa ho otlolla pronator
- Boikoetliso ba ho matlafatsa forearm
- Bodyweight pronator
- Mokhoa oa ho ikoetlisa bakeng sa matsoho a pele
- Ho ikoetlisa bakeng sa mesifa ea forearm
- Boikoetliso ba 'mele oa pele oa matsoho
- Boikoetliso ba ho otlolla forearm pronator
- Ho matlafatsa letsoho ka boima ba mmele
- Boikoetliso ba 'mele bakeng sa mesifa ea pronator