Ho Lula ka Ntle Leoto Phahamisa Mokatong
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Overview:
The Seated In Out Leg Raise on Floor ke boikoetliso bo ka tlaase ba 'mele boo haholo-holo bo lebisang li-flexible tsa hip, quadriceps, le mesifa ea mantlha, ho matlafatsa matla, ho tenyetseha le ho leka-lekana. Boikoetliso bona bo loketse ba qalang le ba chesehelang boikoetliso bo tsoetseng pele, kaha bo ka fetoloa habonolo ho bapisa boemo bofe kapa bofe ba boikoetliso. Batho ka bomong ba ka 'na ba batla ho kenyelletsa boikoetliso bona kemisong ea bona ho ntlafatsa matla a tlase a' mele, ho matlafatsa botsitso ba mantlha, le ho khothalletsa ho leka-lekana ho molemo, 'me sena sohle se ka kenya letsoho ho ntlafatseng ho ikoetlisa le ho sebetsa mesebetsing e fapaneng ea' mele.
Table of Contents
Instructions
Step-by-step guide:
- Itšetleha hanyane, u kenye mokokotlo oa hau 'me u boloke mokokotlo oa hau o otlolohile, ebe o phahamisa maoto a hau fatše ho ea lehlakoreng la 45-degree.
- Bula maoto a hao butle-butle ka hohle kamoo u ka khonang, u a boloke a le holimo a bile a otlolohile.
- Khutlisetsa maoto a hau hammoho, ho boloka bophahamo le ho otloloha.
- Theola maoto a hao ho khutlela fatše ho tlatsa rep e le 'ngoe. Pheta ts'ebetso ena bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Motsamao o Laolang: Ha u phahamisa maoto, etsa joalo butle le ka mokhoa o laolehileng. Qoba ho potlakela ho tsamaea kaha sena se ka lebisa sebopeho se sa lokelang le kotsi e ka 'nang ea e-ba teng. Ho feta moo, ho tsamaea butle ho tla kopanya mesifa ea hau ka katleho.
- Tsela e Feletseng ea Motion: Theola maoto a hao ho fihlela a le ka holim'a fatše, ebe o a phahamisetsa holimo ka hohle kamoo u ka khonang. Mokhoa ona o felletseng oa ho sisinyeha o netefatsa hore o sebetsa sehlopha sohle sa mesifa. Qoba phoso e tloaelehileng ea ho phahamisa le ho theola maoto a hau hanyane.
- Boloka Taba ea Hao e Kopanetsoe: Nakong eohle ea boikoetliso, boloka mesifa ea mpa ea hau e kopane. Sena se tla thusa ho tsitsisa 'mele oa hau le ho eketsa katleho ea
FAQ
Can beginners do the Ho Lula ka Ntle Leoto Phahamisa Mokatong?
Ee, ba qalang ba ka etsa boikoetliso ba Seated In Out Leg Raise ka Mokatong. Leha ho le joalo, ho bohlokoa ho qala ka matla a tlase mme butle-butle o e eketse ha matla le mamello li ntse li ntlafala. Boikoetliso bona bo shebile haholo li-abs tse tlase le li-hip flexors. Kamehla ke mohopolo o motle ho ba le sebopeho le mokhoa o nepahetseng oa ho qoba likotsi leha e le life, kahoo ba qalang ba ka rua molemo ka ho ba le mokoetlisi kapa motho ea nang le phihlelo ea ba tataisang qalong.
What are common variations of the Ho Lula ka Ntle Leoto Phahamisa Mokatong?
- Ho Lula ka Ntle Leg Phahamisa ka Lihlopha tsa Resistance: Phapang ena, sehlopha sa ho hanyetsa se behoa ho pota-pota maqaqailaneng ho eketsa khanyetso le phephetso ho ikoetlisa.
- Phahamisa ka Bencheng: Sebakeng sa fatše, u etsa boikoetliso bencheng e eketsang mefuta e mengata ea ho sisinyeha ha maoto a hau.
- Ho lutse ka ntle ho Leoto Phahamisa ka Boima ba Leqaqailana: Ho eketsa boima ba maqaqailana ho eketsa matla a boikoetliso, ho etsa hore ho be thata le ho feta.
- Ho lutse ka ntle ho leoto Phahamisa le Medicine Ball: Ka phetoho ena, u tšoara bolo ea meriana pakeng tsa maoto a hao ha u ntse u ikoetlisa, e leng ho eketsang karolo e eketsehileng ea koetliso ea matla.
What are good complementing exercises for the Ho Lula ka Ntle Leoto Phahamisa Mokatong?
- Borokho ba Glute: Boikoetliso bona bo tlatsana le Seated In Out Leg Phahamisa Mokatong ka ho matlafatsa mesifa ea glute le hamstring, eo hape e sebetsang nakong ea ho phahamisa leoto, ka hona ho ntlafatsa ts'ebetso ea kakaretso ea 'mele o tlase.
- Li-Russian Twists: Boikoetliso bona bo tlatselletsa Seated In Out Leg Phahamisa Mokatong kaha e boetse e tsepamisitse maikutlo holim'a mesifa ea mpa le li-obliques, ho fana ka boikoetliso bo bongata bakeng sa mantlha le ho matlafatsa botsitso le tšebelisano e hlokahalang bakeng sa ho phahamisa leoto.
Related keywords for Ho Lula ka Ntle Leoto Phahamisa Mokatong:
- Boikoetliso ba letheka la boima ba 'mele
- Boikoetliso ba ho phahamisa leoto le lutseng
- Boikoetliso ba thekeng ka tlung
- Kemiso ea ho phahamisa boima ba 'mele
- Boikoetliso ba fatše bakeng sa thekeng
- Boikoetliso ba ho lebisa letheka
- Boikoetliso ba thekeng la hae
- Motho ea lutseng ka ntle a phahamiselitse leoto
- Boikoetliso ba 'mele bakeng sa thekeng
- Boikoetliso ba letheka la toning floor.