Kgutla
:
Get the library in your pocket!
Overview:
The Crunch ke boikoetliso ba mantlha ba mantlha bo lebisang mesifa ea mpa ea hau, ho thusa ho ntlafatsa botsitso ba hau, boemo ba hau le matla ka kakaretso. E loketse ba qalang le baatlelete ba nang le boiphihlelo ka mokhoa o tšoanang, kaha e ka fetoloa habonolo hore e lekane boemo bofe kapa bofe ba boikoetliso. Batho ba kanna ba batla ho kenyelletsa li-crunches kemisong ea bona ea ho ikoetlisa ho matlafatsa botsitso ba mantlha, ho ts'ehetsa motsamao oa 'mele ka kakaretso, le ho thusa ho thibela bohloko ba morao.
Table of Contents
Instructions
Step-by-step guide:
- Beha matsoho a hau ka mor'a hlooho ea hau, u e tšehetse hanyenyane ka menoana ea hau, 'me u behe litsoe ka mahlakoreng.
- Kopanya mokokotlo oa hau 'me u phahamise 'mele oa hau o ka holimo, u kobehe mahetla a hau ho ea pelvis ea hau ha u ntse u boloka mokokotlo oa hau o ka tlaase fatše.
- Ema hanyenyane tlhōrōng ea crunch, 'me butle-butle u theohe ho khutlela sebakeng sa ho qala.
- Pheta motsamao ona bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba ho boloka phefumoloho e laoloang le e tsitsitseng hohle.
Exercise Tips:
- ** Tsepamisa maikutlo ho Core ea Hao **: Ha u etsa crunch, etsa bonnete ba hore u sebelisa mesifa ea mpa ho phahamisa 'mele oa hau o ka holimo fatše, eseng molala kapa mahetleng. Phoso e tloaelehileng ke ho sisinya hlooho le molala holimo, e leng se ka lebisang kotsi. Ho e-na le hoo, tsepamisa maikutlo tabeng ea ho tšoara mesifa ea mpa le ho phahamisa mahetla a mahetla fatše.
- **Motsamao o Laoloang**: Etsa bonnete ba hore metsamao ea hau e ea lieha ebile e laoloa. Qoba teko ea ho sebelisa matla ho phahamisa 'mele oa hau. Sena ha se fokotse feela katleho ea boikoetliso empa hape se ka baka kotsi.
FAQ
Can beginners do the Kgutla?
E, ba qalang ba ka etsa boikoetliso bo boima. Ke boikoetliso ba mpa bo lebisang ho abs le obliques. Leha ho le joalo, ho bohlokoa ho netefatsa sebopeho se nepahetseng ho qoba kotsi efe kapa efe e ka bang teng mokokotlong kapa molala. Mehato ea mantlha ke ena: 1. Robala ka mokokotlo oa hao. Jala maoto a hao fatše,
What are common variations of the Kgutla?
- Bicycle Crunch: Phetolelong ena, u tlisa setsoe lehlakoreng le leng, u etsisa motsamao oa baesekele o sebetsang ka holimo le tlase.
- Standing Crunch: Phapang ena e etsoa e eme 'me e kenyelletsa ho phahamisa lengole le le leng ka nako ho ea sefubeng, ho lebisa tlhokomelo ea abs e tlaase le ho ntlafatsa ho leka-lekana.
- Cross-body Crunch: Sena se kenyelletsa ho tlisa setsoe sa hau ho lengole le fapaneng ha u ntse u robetse ka morao, e lebisang mesifa ea oblique.
- Long Arm Crunch: Phapang ena e kenyelletsa ho otlolla matsoho a hau ka morao ha o ntse o etsa crunch e tloaelehileng, ho etsa hore motsamao o be thata le ho lebisa tlhokomelo ho abs e kaholimo.
What are good complementing exercises for the Kgutla?
- Leg Raises ke boikoetliso bo bong bo tlatsetsang li-Crunches, kaha li boetse li lebisa tlhokomelo ho mesifa e ka tlaase ea mpa, ho thusa ho leka-lekanya matla mokokotlong oa hau le ho thibela mathata a ka morao.
- Serussia Twist ke boikoetliso bo tlatsetsang ho Crunches hobane e lebisa mesifa ea oblique, eo hangata e hlokomolohuoang ka li-crunches tsa motheo, kahoo e fana ka boikoetliso bo leka-lekaneng le bo pharaletseng ba mpa.
Related keywords for Kgutla:
- Boikoetliso ba bolo ea botsitso
- Boikoetliso ba thekeng ka bolo ea botsitso
- Boikoetliso ba crunch bakeng sa toning thekeng
- Boikoetliso ba bolo ea botsitso bakeng sa abs
- Ho matlafatsa mantlha ka bolo ea botsitso
- Boikoetliso ba bolo ea botsitso bakeng sa letheka
- Li-crunches tse sebelisang bolo ea botsitso
- Boikoetliso ba bolo bakeng sa thekeng
- Boikoetliso bo lebisang thekeng
- Ho lla ka mpeng ka bolo e tsitsitseng.