Keketso ea Hip ea Lehlakoreng

The Side Plank Hip Adduction ke boikoetliso bo phephetsang bo lebisang mokokotlong, li-glutes le lirope tse ka hare, ho matlafatsa matla a 'mele ka kakaretso, botsitso le botsitso. E loketse haholo baatlelete, batho ba chesehelang boikoetliso ba 'mele, le batho ka bomong ba ikemiselitseng ho ntlafatsa tšebelisano ea 'mele ea bona le molumo oa mesifa. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho betla 'mele oa hau o tlase, ho ntlafatsa ts'ebetso ea hau ea liatleletiki, le ho fokotsa kotsi ea likotsi ka ho matlafatsa lihlopha tsa bohlokoa tsa mesifa.

Instructions

Step-by-step guide:

1. Phahamisa letheka la hau fatše, u etse mola o otlolohileng ho tloha hloohong ho ea maotong, ena ke sebaka sa hau sa ho qala bakeng sa lepolanka le lehlakoreng.
2. Ha u ntse u boloka boemo bona ba lepolanka le ka lehlakoreng, phahamisa leoto la hao le ka holimo ho ea siling ka hohle kamoo u ka khonang ntle le ho sekisetsa foromo kapa tekanyo ea hau.
3. Fokotsa leoto la hao le ka holimo butle-butle, u le tlise ka pel'a leoto la hao le ka tlaase 'me u thetse fatše hanyenyane.
4. Khutlisetsa leoto la hau le ka holimo sebakeng sa lona sa pele ka holim'a leoto la hau le ka tlaase, ebe u pheta boikoetliso bakeng sa palo eo ue batlang ea ho pheta-pheta pele u fetohela ka lehlakoreng le leng.

Exercise Tips:

• **Kenyelletsa Core ea Hao**: Pele o phahamisa 'mele oa hau fatše, kopanya mesifa ea hau ea mantlha. Sena se tla fana ka botsitso le ho u thusa ho boloka botsitso ba hau nakong eohle ea boikoetliso. Hopola hore u se ke ua tšoara phefumoloho ea hau - e boloke e tsitsitse ebile e tsitsitse.
• **Qoba ho sisinyeha**: Phoso e tloaelehileng ke ho tlohella letheka le lebile fatše. E le ho qoba sena, boloka li-glutes le mesifa ea mpa e sebetsa nakong eohle ea ho sisinyeha. Sena ha se thuse feela ho boloka sebopeho se nepahetseng empa se boetse se eketsa katleho ea boikoetliso.
• **Boemo ba Leoto**: Ha u etsa adduction ea letheka, phahamisa leoto la hao le ka holimo 'me u le boloke le phahame nakong eohle ea boikoetliso. Leoto le ka tlase le lokela ho tsamaea ho ea siling. Qoba ho tsoka leoto la hao le ho sebelisa metsamao e laoloang ho e-na le hoo

FAQ

What are good complementing exercises for the Keketso ea Hip ea Lehlakoreng?

• "Mountain Climbers" ke boikoetliso bo bong bo tlatsanang le Side Plank Hip Adduction ha ba ntse ba kopanela lihlopha tse ngata tsa mesifa tse kenyeletsang mokokotlo, matsoho le maoto, kahoo li ntlafatsa matla a 'mele ka kakaretso le mamello, tse ka ntlafatsang ts'ebetso sebakeng sa mapolanka a lehlakoreng.
• Boikoetliso ba "Superman" bo tlatsetsa haholo ho Side Plank Hip Adduction kaha e lebisa mokokotlong o ka tlaase le glutes, ho thusa ho leka-lekanya matla a mesifa mahlakoreng ka bobeli a 'mele, e leng ntho ea bohlokoa bakeng sa botsitso nakong ea boikoetliso ba mapolanka a lehlakoreng.