Iron Cross Stretch
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Overview:
The Iron Cross Stretch ke boikoetliso bo matla boo haholo-holo bo ruisang mokokotlo o ka tlaase, glutes le hip flexors, ho matlafatsa ho tenyetseha le matla. E loketse baatlelete, batho ba chesehelang boikoetliso ba 'mele, kapa mang kapa mang ea batlang ho ntlafatsa motsamao oa bona le ho fokotsa tsitsipano ea mesifa. Motho a ka batla ho kenyelletsa boikoetliso bona kemisong ea bona ho fokotsa bohloko ba morao, ho ntlafatsa ts'ebetso ea liatleletiki, le ho khothaletsa botsitso ba 'mele ka kakaretso le tšebelisano.
Table of Contents
Instructions
Step-by-step guide:
- Butle-butle phethola torso ea hau ka ho le letona, u boloke matsoho a hao a otlolohile, 'me u leke ho ama letsoho la hao le letšehali leoto la hao le letona, u khumama thekeng ha ho hlokahala.
- Khutlela sebakeng sa ho qala, u boloke matsoho a hao a otlolohile ka mahlakoreng.
- Hona joale, potoloha torso ea hau ka ho le letšehali, u leka ho ama letsoho la hao le letona leoto la hao le letšehali, hape u khumame lethekeng ha ho hlokahala.
- Khutlela sebakeng sa ho qala ho phethela pheta-pheto e le 'ngoe, 'me u phete boikoetliso bona bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- Foromo e Nepahetseng: The Iron Cross Stretch e hloka hore u otlolle matsoho a hao ka mahlakoreng 'me u sotha 'mele oa hau ho tloha ka lehlakoreng le leng. Netefatsa hore matsoho a hau a bapile fatše 'me mahlo a hau a latela tsela ea torso twist ea hau. Phoso e tloaelehileng ke ho phunya mahetla kapa ho koba matsoho, e leng se ka senyang mesifa le manonyeletso.
- Laola Motsamao oa Hao: Qoba ho potlakela ho pholletsa le sebaka se otlolohileng. E etse butle-butle le tlas'a taolo, u lebise tlhokomelo ea mesifa e otlolohileng ho e-na le lebelo la ho tsamaea. Sena se tla u thusa ho qoba ho ikotlolla kapa ho intša kotsi.
- Phefumoloho e tsitsitseng: Ho phefumoloha ke karolo ea bohlokoa ea ho otlolla leha e le hofe. Ho hema ka botebo
FAQ
Can beginners do the Iron Cross Stretch?
The Iron Cross Stretch ke boikoetliso bo bonolo bo ka etsoang ke ba qalang. Leha ho le joalo, ke habohlokoa hore u qale butle ’me u se ke ua ikitlaetsa haholo qalong ho qoba kotsi. Kamehla ho khothaletsoa ho ba le tataiso kapa tlhokomelo e nepahetseng ha u qala mokhoa ofe kapa ofe o mocha oa ho ikoetlisa, haholo-holo bakeng sa metsamao e rarahaneng haholoanyane. Haeba ho na le ho se phutholohe kapa bohloko, ho molemo ho emisa boikoetliso hang-hang 'me u buisane le setsebi sa boikoetliso ba' mele kapa setsebi sa 'mele.
What are common variations of the Iron Cross Stretch?
- Standing Iron Cross Stretch ke mofuta o mong moo o emang o otlolohile, o otlolla matsoho a hau ka mahlakoreng, ebe o itšetleha ka lehlakoreng le leng ho otlolla.
- The Liing Down Iron Cross Stretch e hloka hore u paqame fatše ka mokokotlo oa hao fatše, u otlolle matsoho a hao ka mahlakoreng 'me u phahamise leoto le le leng ebe u le tšela holim'a le leng ho otlolla.
- The Elevated Iron Cross Stretch ke phapang moo u etsang ho otlolla ka mokokotlo oa hau sebakeng se phahameng joaloka benche kapa mohato ho eketsa matla a ho otlolla.
- The Iron Cross Stretch with Twist e eketsa ho potoloha ha torso ho mokhoa o tloaelehileng oa ho otlolla, ho eketsa ho otlolla mokokotlong o ka tlaase le obliques.
What are good complementing exercises for the Iron Cross Stretch?
- Ring Dips: Ring Dips ke boikoetliso bo botle bo tlatselletsang ha bo ntse bo sebetsa mahetleng a hao, sefuba le mesifa ea letsoho, e leng tsa bohlokoa bakeng sa Iron Cross Stretch. Li boetse li ntlafatsa botsitso le taolo ea hau holim'a mehele, e ka ntlafatsang ts'ebetso ea hau le ho fokotsa kotsi ea kotsi nakong ea ho otlolla ha Iron Cross.
- Inverted Hangs: Inverted Hangs e ka ntlafatsa ho tenyetseha ha mahetla le matla a mantlha, tse hlokahalang bakeng sa Iron Cross Stretch. Boikoetliso bona bo boetse bo u thusa hore u phutholohe ha u shebane le mehele, e leng boemo boo u tla hloka ho tseba ho otlolla Iron Cross.
Related keywords for Iron Cross Stretch:
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- Boikoetliso ba noka ea 'mele
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- Boikoetliso ba 'mele bakeng sa letheka
- Boikoetliso ba Iron Cross Stretch
- Ho otlolla letheka la Iron Cross
- Boikoetliso ba lapeng bakeng sa ho feto-fetoha ha letheka
- Iron Cross boima ba 'mele
- Ho matlafatsa letheka ka Iron Cross Stretch
- Boikoetliso ba noka ea Iron Cross ea 'mele