Ho Ema Leoto le Phahameng le Kobehileng Knee Hamstring Stretch
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Overview:
The Standing High Leg Bent Knee Hamstring Stretch ke boikoetliso bo bonolo, empa bo sebetsang bo reretsoeng ho ntlafatsa ho feto-fetoha ha maemo le matla a hamstring le mesifa ea gluteal. E loketse batho ba maemo ohle a boikoetliso, ho kenyeletsoa le baatlelete ba batlang ho ntlafatsa ts'ebetso ea bona kapa batho ba hlaphoheloang likotsing tse tlase tsa 'mele. Boikoetliso bona bo molemo ka ho khetheha kaha ha bo thuse feela ho thibela hamstring le likotsi tse ka morao, empa hape li ntlafatsa ho leka-lekana, boemo le ho tsamaea ha 'mele ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Phahamisa leoto la hao le letona, u khumama ka lengole, 'me u le phahamisetse sefubeng sa hao ka hohle kamoo u ka khonang.
- Tšoara ka lengole la hao le letona ka matsoho a mabeli ho tšehetsa leoto le ho tšoara ho otlolla.
- Boloka boemo bona ka metsotsoana e ka bang 20 ho isa ho e 30, ebe butle u theola leoto la hau fatše.
- Pheta mokhoa o ts'oanang ka leoto la hao le letšehali.
Exercise Tips:
- Ho tsamaisana hantle: Ema o otlolohile 'me u be molelele, maoto a hao a arohane ka bophara ba noka. Phahamisa leoto le le leng 'me u le behe sebakeng se tsitsitseng joaloka setulo kapa benche. Netefatsa hore leoto la hao le phahamisitsoeng le kobehile lengoleng 'me leoto la hao le bataletse holim'a metsi. Leoto la hau le emeng le lokela ho lula le otlolohile. Ho se tsamaisane hantle ho ka baka khatello kapa kotsi, kahoo etsa bonnete ba hore 'mele oa hau o eme hantle.
- Boloka Taolo: Qoba ho tsubella kapa ho etsa metsamao e sisinyehang ha u ntse u otlolohile. Ho e-na le hoo, tsepamisa maikutlo tabeng ea ho boloka motsamao o laolehileng, o tsitsitseng le o boreleli. Sena se tla u thusa ho qoba khatello ea mesifa kapa kotsi.
- Phefumoloha Hantle: Hopola ho hema le ho tsoa butle le ka botebo nakong ea ho otlolla. Ho tšoara phefumoloho ea hau ho ka baka tsitsipano 'meleng oa hau, e ka' nang ea etsa joalo
FAQ
Can beginners do the Ho Ema Leoto le Phahameng le Kobehileng Knee Hamstring Stretch?
Ee, ba qalang ba ka etsa boikoetliso ba Standing High Leg Bent Knee Hamstring Stretch. Ke mokhoa o batlang o le bonolo o ka thusang ho ntlafatsa ho tenyetseha le ho fokotsa kotsi ea likotsi. Leha ho le joalo, ho bohlokoa hore ba qalang ba e etse ka nepo ho qoba mathata kapa kotsi. Ba lokela ho qala ka ho otlolla ka bonolo 'me butle-butle ba eketse matla ha ho fetoha ha bona ho ntlafala. Haeba ho na le bohloko leha e le bofe kapa bo sa thabiseng, ba lokela ho emisa boikoetliso 'me ba buisane le setsebi sa boikoetliso ba' mele kapa setsebi sa 'mele.
What are common variations of the Ho Ema Leoto le Phahameng le Kobehileng Knee Hamstring Stretch?
- Ho otlolla Hamstring Ho robala: Ka phapang ena, u robala fatše ka morao 'me u phahamise leoto le le leng holimo, u boloke lengole le kobehile hanyenyane. U ka sebelisa thaole kapa sehlopha sa ho hanyetsa se phuthetsoe ho pota leoto la hao ho hula leoto ho uena.
- Supine Hamstring Stretch: Bakeng sa phapang ena, robala ka mokokotlo oa hao, phahamisa leoto le le leng 'me u tšoare ka morao ho serope sa hao, lengole kapa namane, ebe u hula leoto ka bonolo sefubeng sa hau.
- Hamstring Otlolla ka Sehlopha: Phapang ena e kenyelletsa ho robala ka morao ka leoto le le leng le phahamisitsoeng holimo ho ea siling le sehlopha sa ho hanyetsa se pota-potileng leoto la leoto le atolositsoeng. Ebe u hula sehlopha ka bonolo ho eketsa ho otlolla.
- Lerako
What are good complementing exercises for the Ho Ema Leoto le Phahameng le Kobehileng Knee Hamstring Stretch?
- Li-Stretches tsa Hamstring tse lutseng ke boikoetliso bo bong bo botle bo tlatsetsang kaha ba boetse ba tsepamisitse maikutlo ho otlolla hamstrings, empa ho tloha sebakeng se fapaneng, ho lumella ho otlolla ho hoholo ha sehlopha sa mesifa.
- Ho Tsamaea Lunges ho ka boela ha tlatsana le Standing High Leg Bent Knee Hamstring Stretch ha ba ntse ba sebetsa ka bobeli hamstrings le quadriceps, ho khothalletsa ho leka-lekana ho molemo le ho lumellana le lihlopha tsa mesifa ea 'mele e ka tlaase, e ka ntlafatsang melemo ea ho otlolla hamstring.
Related keywords for Ho Ema Leoto le Phahameng le Kobehileng Knee Hamstring Stretch:
- Hamstring otlolla boikoetliso
- Boikoetliso ba maoto a boima ba 'mele
- Boikoetliso ba ho matlafatsa serope
- Leoto le phahameng lengole le otlolohileng
- Boikoetliso ba hamstring bo boima ba 'mele
- Ho otlolla leoto le emeng
- Ho ikoetlisa Hamstring lapeng
- Boikoetliso ba serope sa 'mele
- Boikoetliso ba ho khumama mangole bakeng sa hamstrings
- Boikoetliso ba ho otlolla hamstring e emeng