Forward Pulse Lunge with Hands Overhead
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Overview:
The Forward Pulse Lunge with Hands Overhead ke boikoetliso bo matla bo matlafatsang le ho matlafatsa 'mele o ka tlase, mokokotlo le mahetla, ha o ntse o ntlafatsa ho leka-lekana le ho hokahanya. E loketse batho ba maemong ohle a ho ikoetlisa ba batlang ho ntlafatsa matla a bona a ts'ebetso le ho sebetsa ka thata. Batho ba ka 'na ba khetha ho kenyelletsa boikoetliso bona kemisong ea bona ho matlafatsa boikoetliso ba bona ka kakaretso, ho ntlafatsa boemo ba bona, le ho eketsa sekhahla sa metabolism ea bona bakeng sa ho chesa likhalori tse sebetsang haholoanyane.
Table of Contents
Instructions
Step-by-step guide:
- Hatela pele ka leoto la hao le letona sebakeng sa ho tsubella, ho etsa bonnete ba hore lengole la hao le letona le ka holim'a leqaqailaneng la hao 'me lengole la hao le letšehali le okametse fatše.
- Ha u ntse u le sebakeng sa matšoafo, otla holimo le tlase ka ho phahamisa 'mele oa hau hanyenyane le ho theola' mele oa hau, u boloke boemo ba ho lla.
- Boloka matsoho a hao holim'a hlooho nakong eohle ea ho phunya, ho etsa bonnete ba hore mokokotlo oa hau o kopane 'me mokokotlo oa hau o otlolohile.
- Ka mor'a ho etsa palo e lakatsehang ea likhahla, sutumelletsa leoto la hao le letona ho khutlela sebakeng sa ho qala, ebe u pheta boikoetliso ka leoto la hao le letšehali le hatela pele.
Exercise Tips:
- Qoba ho Itšetleha Pele: Phoso e tloaelehileng ke ho sekamela pele haholo ha u ntse u bapala. Sena se ka beha khatello e sa hlokahaleng mokokotlong oa hau le lengoleng. Ho qoba sena, etsa bonnete ba hore torso ea hau e lula e otlolohile nakong eohle ea ho sisinyeha 'me boima ba hao bo aroloa ka ho lekana pakeng tsa maoto ka bobeli.
- Motsamao o Laoloang: Etsa bonnete ba hore ho sisinyeha ha hao hoa laoloa, haholo-holo ha u theohela ka har'a mokoloko. Phoso e tloaelehileng ke ho oela ka har'a mokoloko ka potlako, e leng se ka lebisang kotsi. Theola 'mele oa hau butle-butle ebe u sutumelletsa morao ho ea sebakeng sa ho qala ka taolo.
- Boloka Matsoho a Hloahloa: Ho boloka matsoho a hao a le holimo ho pholletsa le mokhatlo ho ka ba phephetso, empa ho joalo
FAQ
Can beginners do the Forward Pulse Lunge with Hands Overhead?
Ee, ba qalang ba ka etsa boikoetliso ba Forward Pulse Lunge ka Hands Overhead, empa ba lokela ho qala ka boima bo bobebe kapa ho se be le boima ho hang ho netefatsa hore ba etsa boikoetliso ka nepo le ka polokeho. Ho bohlokoa ho tseba foromo pele pele o eketsa boima ba 'mele. Haeba ba e-na le maemo a seng a ntse a le teng, haholo-holo a amanang le mangole kapa mokokotlo, ba lokela ho buisana le setsebi sa 'mele kapa mofani oa tlhokomelo ea bophelo pele ba leka boikoetliso bona.
What are common variations of the Forward Pulse Lunge with Hands Overhead?
- Forward Pulse Lunge with Medicine Ball: Phapang ena, u tšoara bolo ea moriana holimo ha u ntse u etsa lets'oao, u eketsa boima ba 'mele le ho phephetsa botsitso ba hau.
- Forward Pulse Lunge with Twist: Phapang ena e eketsa ho sotheha ha torso ha u le sebakeng sa matšoafo, e leng ho kenyang mesifa ea hau ea mantlha ka matla haholoanyane.
- Forward Pulse Lunge with Knee Lift: Ka mor'a ho tsubella ho hong le ho hong, phahamisa lengole le ka morao ho ea ka sefubeng sa hau pele u khutlela ka har'a lekhulo le latelang, u eketsa phephetso ea ho leka-lekanya le mosebetsi o eketsehileng bakeng sa li-flexors tsa noka.
- Forward Pulse Lunge with Side Phahamisa: Phapang ena e kenyelletsa ho phahamisetsa matsoho a hau mahlakoreng, ho bapa le fatše, ho e-na le holimo, e lebisang mesifa ea mahetla ka tsela e fapaneng.
What are good complementing exercises for the Forward Pulse Lunge with Hands Overhead?
- Overhead Press: Boikoetliso bona bo tlatselletsa matšoafo ka ho lebisa ka ho khetheha mesifa ea mahetla le ea letsoho, e sebelisoang hape ha u tšoara matsoho holimo nakong ea boikoetliso ba matšoafo, kahoo u ntlafatsa matla a hao a ka holimo.
- Mapolanka: Mapolanka a ka ntlafatsa melemo ea Forward Pulse Lunges ka Hands Overhead ha a ntse a matlafatsa mesifa ea mantlha, ho ntlafatsa boemo ba hau le botsitso nakong ea matšoafo, hape a ka eketsa matla a 'mele oa hao ka kakaretso le mamello.
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