Kgutla
:
Get the library in your pocket!
Overview:
Kickback ke boikoetliso bo sebetsang haholo boo haholo-holo bo lebisitseng mesifa ea gluteal, e etsang hore e be e loketseng ho batho ba batlang ho matlafatsa le ho hlahisa 'mele ea bona e tlase. E boetse e kenya letsoho mokokotlong le mokokotlong, ho khothaletsa boemo bo botle, ho ntlafatsa botsitso, le ho matlafatsa matla a 'mele ka kakaretso. Batho ba ka rata ho etsa boikoetliso bona hobane ha bo hloke lisebelisoa, bo ka etsoa kae kapa kae, 'me bo thusa ho ntlafatsa ts'ebetso ea liatleletiki le metsamao ea letsatsi le letsatsi.
Table of Contents
Instructions
Step-by-step guide:
- Koba ka pele hanyenyane thekeng 'me u kobe setsoe sa hao se letona ho lehlakoreng la 90-degree, u boloke letsoho la hao le shebile ka hare le letsoho la hao le ka holimo le haufi le' mele oa hau.
- Sutumelletsa dumbbell morao ka ho atolosa setsoe sa hau 'me u se lumelle hore se khutle butle ka mor'a khefu e khutšoanyane.
- Boloka letsoho la hao le ka holimo le ntse le le nakong eohle ea ho sisinyeha 'me u tsepamise maikutlo ho sebelisa triceps ea hao ho sutumetsa boima, eseng forearm le letsoho la letsoho.
- Pheta motsamao ona bakeng sa palo eo u e batlang ea ho pheta-pheta, ebe u fetola matsoho 'me u etse palo e tšoanang ka letsoho le letšehali.
Exercise Tips:
- **Metsamao e Laoloang:** Phoso e 'ngoe e atileng ke ho etsa boikoetliso kapele haholo. Ho e-na le hoo, tsepamisa maikutlo metsamaong e liehang le e laoloang. Sena ha se thuse feela ho kenya letsoho hantle mesifa empa hape se fokotsa kotsi ea kotsi.
- **Katoloso e Feletseng:** Ha o raha morao, etsa bonnete ba hore letsoho la hao le otlolohile ka botlalo. Sena se tiisa hore triceps ea hau e sebetsa ka botlalo. Leha ho le joalo, qoba ho notlela setsoe ka holimo ho motsamao, kaha sena se ka baka khatello e sa hlokahaleng.
- **Sebelisa Boima bo Loketseng:** Ho sebelisa litšepe tse boima haholo ho ka lebisa sebopehong se sa lokelang le kotsi e ka bang teng. Qala ka boima bo bobebe 'me butle-butle u eketsehe ha matla a hao a ntse a ntlafala.
- ** Boloka El
FAQ
Can beginners do the Kgutla?
E, ba qalang ba ka etsa boikoetliso ba Kickback. Ke boikoetliso bo bonolo le bo sebetsang bo shebileng li-triceps. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe ho qoba kotsi le ho netefatsa sebopeho se nepahetseng. Joalo ka boikoetliso bofe kapa bofe, ho khothaletsoa ho ba le motho ea nang le tsebo ka mofuta oa boikoetliso, joalo ka mokoetlisi oa hau, o laole ba qalang ho etsa bonnete ba hore ba etsa boikoetliso ka nepo.
What are common variations of the Kgutla?
- The Cable Kickback ke phapang e 'ngoe, moo ho e-na le ho sebelisa li-dumbbells, u sebelisa mochine oa cable bakeng sa khanyetso e tsitsitseng ho pholletsa le mokhatlo.
- The Single Arm Kickback ke phetoho moo u tsepamisitseng maikutlo letsohong le le leng ka nako, ho u lumella ho tsepamisa mohopolo ho itšehla thajana ha mesifa e 'ngoe le e' ngoe ea tricep.
- The Incline Kickback e etsoa bencheng e sekametseng, e fetolang lehlakoreng la boikoetliso 'me e ka thusa ho lebisa likarolo tse fapaneng tsa mesifa ea triceps.
- The Resistance Band Kickback ke phapang moo u sebelisang sehlopha sa ho hanyetsa ho e-na le dumbbell, ho fana ka mofuta o fapaneng oa tsitsipano le ho hanyetsa li-triceps.
What are good complementing exercises for the Kgutla?
- Li-push-ups: Li-push-ups li sebetsa ka triceps, mesifa ea pectoral le mahetla, e fana ka boikoetliso bo eketsehileng ba 'mele o ka holimo. Ha li etsoa hammoho le Kickbacks, li ka ntlafatsa matla a 'mele o ka holimo le mamello.
- Li-Extensions tsa Tricep tse ka Holimo: Joalo ka li-Kickbacks, boikoetliso bona bo lebisa li-triceps ka ho khetheha. Ka ho fapanyetsana lipakeng tsa boikoetliso tsena tse peli, o ka sebelisa li-triceps ho tsoa likhutlong tse fapaneng, ho khothaletsa kholo ea mesifa e leka-lekaneng le ho thibela lihlaba tsa koetliso.
Related keywords for Kgutla:
- Boikoetliso ba Dumbbell Kickback
- Ho ikoetlisa ka triceps ka Dumbbell
- Boikoetliso ba ho matlafatsa Arm ka holimo
- Boikoetliso ba li-dumbbell bakeng sa triceps
- Boikoetliso ba kickback bakeng sa matsoho a ka holimo
- Dumbbell Kickback bakeng sa toning ea letsoho
- Tricep e lebisitse ho ikoetlisa
- Boikoetliso ba letsoho ba Dumbbell Kickback
- Boikoetliso ba letsoho le kaholimo le Dumbbell
- Ho matlafatsa triceps ka Dumbbell Kickback.