Hloekileng ea Dumbbell
:
Get the library in your pocket!
Overview:
Dumbbell Clean ke boikoetliso bo felletseng ba 'mele bo matlafatsang matla, matla le tšebelisano-'moho, haholo-holo e lebisang mahetleng, mokokotlo le 'mele o tlase. E loketse batho ba maemong a mahareng kapa a hatetseng pele a boikoetliso ba 'mele ba nang le thahasello ea ho phahamisa litšepe, boikoetliso ba ho sebetsa, kapa papali ea liatleletiki. Ho kenyelletsa boikoetliso bona tloaelong ho ka ntlafatsa matla a ho phatloha, mamello ea mesifa, le boemo ba 'mele ka kakaretso, ho etsa hore e be khetho e lakatsehang ho ba ikemiselitseng ho ikoetlisa hantle.
Table of Contents
Instructions
Step-by-step guide:
- Koba mangole le letheka ho theola 'mele oa hau, u boloke mokokotlo oa hao o otlolohile' me sefuba sa hao se phahame, ho fihlela li-dumbbells li le ka holim'a lengole.
- Ka potlako eketsa letheka le mangole 'me ka nako e le' ngoe u hule li-dumbbells ho ea mahetleng a hao, u pota-potile matsoho a hao e le hore matsoho a hao a shebane le pele 'me li-dumbbells li lutse ka pel'a mahetleng a hao.
- Theola li-dumbbells ho ea ka mahlakoreng a hau ka mokhoa o laoloang, u khutlele sebakeng sa ho qala.
- Pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- **Kgetha Boima bo Nepahetseng**: Ho bohlokwa ho kgetha boima boo o ka bo kgonang hamonate. E boima haholo, 'me u ipeha kotsing ea kotsi; e bobebe haholo, 'me u ke ke ua fumana molemo o felletseng oa boikoetliso. Qala ka boima bo bobebe ho itloaetsa foromo ea hau, ebe butle-butle eketsa ha u ntse u phutholoha haholoanyane ka motsamao.
- **Mov
FAQ
Can beginners do the Hloekileng ea Dumbbell?
E, ba qalang ba ka etsa boikoetliso ba Dumbbell Clean. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho tseba sebopeho le mokhoa pele. Boikoetliso bona bo kenyelletsa mekhatlo e rarahaneng e sebetsang lihlopha tse 'maloa tsa mesifa ka nako e le' ngoe, kahoo ho bohlokoa ho fumana sebopeho se nepahetseng ho thibela kotsi. Ho ka ba molemo ho ba le mokoetlisi oa hau kapa setsebi sa boikoetliso ba 'mele se bonts'a boikoetliso pele. Kamehla hopola ho iphuthumatsa pele u qala boikoetliso bofe kapa bofe 'me u phomole ka mor'a moo.
What are common variations of the Hloekileng ea Dumbbell?
- The Single-Arm Dumbbell Clean ke phapang moo o sebelisang letsoho le le leng feela ka nako, e ka thusang ho tseba le ho lokisa ho se leka-lekane hofe kapa hofe ho matla kapa mokhoa.
- The Dumbbell Power Clean ke phetolelo eo motho ea phahamisang boima ba 'mele a tšoarang boima ka eona sebakeng sa squat, a hatisa haholo matla a letheka le leoto.
- Dumbbell Squat Clean e kopanya ho hloekisoa ha dumbbell le squat e ka pele, ho eketsa ho kenya letsoho ha mesifa e ka tlaase ea 'mele.
- The Dumbbell Clean and Press e eketsa mochine oa khatiso ho fihlela qetellong ea motsamao o hloekileng, e leng se etsang hore e be boikoetliso bo feletseng ba 'mele oo hape o lebisang mahetleng le triceps.
What are good complementing exercises for the Hloekileng ea Dumbbell?
- Push Press e tlatselletsa Dumbbell Clean ka ho matlafatsa matla a mahetla le letsoho, e leng ntho ea bohlokoa bakeng sa mokhahlelo oa "ho ts'oara" ho hloekisa, hape e thusa ho ntlafatsa ts'ebelisano 'meleng le ho fehla matla.
- The Deadlift ke boikoetliso bo bong bo tlatsang Dumbbell Clean, kaha e matlafatsa mesifa ea ketane e ka morao joaloka hamstrings le mokokotlo o ka tlaase, e leng tsa bohlokoa bakeng sa ho qala mohato oa 'hula' motsamaong o hloekileng.
Related keywords for Hloekileng ea Dumbbell:
- Dumbbell Hloekisa boikoetliso
- Boikoetliso bo matlafatsang ba quadriceps
- Toning ea serope ka li-Dumbbells
- Dumbbell Hloekileng bakeng sa mesifa ea maoto
- Boikoetliso ba li-dumbbell bakeng sa lirope
- Ho matlafatsa Quadriceps ka Dumbbell Clean
- Mokhoa o hloekileng oa Dumbbell
- Boikoetliso ba Quadriceps le Dumbbells
- Dumbbell Boikoetliso ba leoto bo hloekileng
- Boikoetliso ba lirope le Dumbbell Clean.