Ho Phahamisa Seqhomane sa Mobu ka morao
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Overview:
The Landmine Lateral Raise ke boikoetliso ba matla boo haholo-holo bo shebaneng le mahetla, ha bo ntse bo kenyelletsa mantlha le ho matlafatsa botsitso ka kakaretso. Boikoetliso bona bo loketse batho ka bomong maemong ohle a ho ikoetlisa, ho tloha ho ba qalang ho ea ho baatlelete ba tsoetseng pele, kaha ho ka fetoloa habonolo ho bapisa matla le ho feto-fetoha ha motho. Batho ba ka batla ho kenyelletsa Landmine Lateral Raises mesebetsing ea bona ea ho ikoetlisa ho ntlafatsa matla a mahetla, ho khothaletsa boemo bo betere, le ho eketsa boikoetliso ba 'mele bakeng sa mesebetsi ea letsatsi le letsatsi kapa lipapali.
Table of Contents
Instructions
Step-by-step guide:
- Ema ka lehlakoreng le leng ho barbell, maoto a arohane ka bophara ba mahetla, 'me u khumama hanyenyane mangoleng. Nka ntlha ea barbell ka letsoho la hao le letona, u boloke letsoho la hao le otlolohile ka ho feletseng 'me letsoho la hao le shebile fatše.
- Boloka mokokotlo oa hau o otlolohile 'me mokokotlo oa hau o tšoarehile ha u phahamisa barbell ka thōko ho fihlela letsoho la hao le bapile fatše. Motsamao o lokela ho tsoa mahetleng a mahetla, eseng mesifa ea letsoho la hau.
- Tšoara boemo bona motsotsoana, ebe butle u theola barbell ho khutlela sebakeng sa ho qala.
- Pheta boikoetliso ka lehlakoreng la hao le letšehali 'me u tsoele pele ho fapanyetsana mahlakoreng bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- **Motsamao o Laoloang**: Ho sisinyeha butle le ho laoleha ho bohlokoa molemong oa boikoetliso bona. Ha u phahamisa sekhahla, etsa bonnete ba hore u etsa joalo ka mokhoa o boreleli, o laoloang. Qoba ho sisinyeha kapa ho sisinyeha ka potlako, ho ka lebisang kotsi.
- **Qoba ho Atolosa ho Fetisisa**: Phoso e tloaelehileng ke ho phahamisa bar holimo haholo, e leng se ka behang khatello e feteletseng lehetleng la hao. Leka ho phahamisa bar ho fihlela letsoho la hao le bapile le fatše, le etsa angle ea 90-degree ka setsoe.
- **Kenyelletsa Core ea hau**: Ha sepheo sa Landmine Lateral Raise se le mahetleng, u seke oa lebala ho kenya mesifa ea hau ea mantlha. Sena se tla thusa ho boloka botsitso le botsitso nakong ea boikoetliso
FAQ
Can beginners do the Ho Phahamisa Seqhomane sa Mobu ka morao?
Ee, ba qalang ba ka etsa boikoetliso ba Landmine Lateral Raise. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe ho qoba kotsi le ho netefatsa sebopeho se nepahetseng. E boetse e khothaletsoa ho batla tataiso ho setsebi sa boikoetliso kapa mokoetlisi ea ka fanang ka litaelo le maikutlo a ikhethileng. Joalo ka boikoetliso bofe kapa bofe bo bocha, ba qalang ba lokela ho tsoela pele butle le ho mamela matšoao a 'mele ea bona.
What are common variations of the Ho Phahamisa Seqhomane sa Mobu ka morao?
- The Landmine Front Phahamisa ke phapang e 'ngoe moo ho e-na le ho phahamisetsa boima ka lehlakoreng, u bo phahamisetsa ka pel'a' mele oa hau, u tobane le li-deltoid tse ka pele.
- The Landmine Squat to Press e kopanya squat le ho phahamisa lateral, ho sebetsa ka bobeli 'mele oa hau o ka tlase le o ka holimo ka nako e le' ngoe.
- The Landmine Clean and Press ke phetoho e tsoetseng pele ho feta, e kenyelletsang likarolo tsa powerlifting ho ea holimo e tloaelehileng ea lateral.
- The Standing Landmine Press ke phetoho e bonolo, moo u hatellang boima ka ho toba ka holimo, u tsepamisitse maikutlo haholo mahetleng le mesifa ea tricep.
What are good complementing exercises for the Ho Phahamisa Seqhomane sa Mobu ka morao?
- Tobetsa ka holimo: Boikoetliso bona bo boetse bo lebisa mesifa ea mahetla, haholo-holo li-deltoids tse ka pele, ho fana ka boikoetliso bo leka-lekaneng ha bo kopane le Landmine Lateral Raise, eo haholo-holo e shebaneng le deltoids ea morao le ea morao.
- Bent-Over Reverse Fly: Boikoetliso bona bo lebisa tlhokomelo ho li-deltoid tse ka morao le mesifa e ka holimo ea morao, ho tlatsana le Landmine Lateral Phahamisa ka ho sebetsa ka mesifa eo boikoetliso bona bo ka 'nang ba se ke ba e kenya ka botlalo, kahoo ho etsa bonnete ba hore ho sebetsa ka mahetla ho leka-lekaneng.
Related keywords for Ho Phahamisa Seqhomane sa Mobu ka morao:
- Landmine Lateral Phahamisa boikoetliso
- Boikoetliso ba Mahetla a Barbell
- Mokhoa oa ho Phahamisa seqhomane sa Landmine Lateral Raise
- Ho matlafatsa mahetla ka Barbell
- Koetliso ea liqhomane tsa fatše
- Landmine Lateral Phahamisa bakeng sa mesifa ea mahetla
- Boikoetliso ba li-barbell bakeng sa lateral deltoids
- Thupelo ea Landmine Lateral Phahamisa
- Mokhoa oa ho etsa Liqhomane tsa Liqhomane Tsa Naha
- Landmine Lateral Phahamisa boikoetliso ba mahetla.