Leshano Back Extension le Tobetsa
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Overview:
The Lying Back Extension with Press ke boikoetliso bo pharaletseng bo lebisang mokokotlong, glutes le mahetleng, ho matlafatsa matla, ho feto-fetoha ha maemo, le ho sebelisana ha 'mele ka kakaretso. E loketse batho ka bomong maemong ohle a boikoetliso, haholo ba batlang ho ntlafatsa boemo ba bona le ho imolla bohloko ba mokokotlo. Boikoetliso bona bo lakatseha ka lebaka la katleho ea bona ho matlafatsa 'mele oa mantlha le o ka holimo, ho khothalletsa ho lumellana ha' mele hantle, le ho ntlafatsa mekhatlo e sebetsang bophelong ba letsatsi le leng le le leng.
Table of Contents
Instructions
Step-by-step guide:
- Ho boloka molala oa hau o le boemong bo sa jeleng paate, phahamisa 'mele oa hao o ka holimo fatše ka ho kopanya mesifa ea morao, ha ka nako e le' ngoe u hula li-dumbbells ho ea sefubeng sa hao ka ho tsamaisa sekepe.
- Hang ha li-dumbbell li le haufi le sefuba sa hau, li hatelle holimo 'me u atolose matsoho a hao ka ho feletseng ka pel'a hao.
- Butle-butle theola 'mele oa hau o ka holimo sebakeng sa ho qala, ha u ntse u khutlisetsa li-dumbbells sefubeng sa hao ebe u li khutlisetsa ka pel'a hao.
- Pheta motsamao ona bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba ho boloka metsamao ea hau e lieha le ho laoloa ho kenya mesifa ea hau ea morao ka botlalo.
Exercise Tips:
- Metsamao e Laoloang: Ha u phahamisa torso, tobetsa liatla tsa hau fatše 'me u atolose matsoho a hao ka botlalo. Qoba ho sisinyeha kapa ho sebelisa matla ho iphahamisa. Ena ke phoso e tloaelehileng e ka lebisang mokokotlong le molala. Ho e-na le hoo, tsepamisa maikutlo ho kenya letsoho mokokotlong oa hau le ho sebelisa mesifa ea morao ho phahamisa 'mele oa hau o ka holimo.
- Tlhokomelo ea Hlooho: Boloka molala oa hau sebakeng se sa nke lehlakore ha u ntse u etsa boikoetliso. Qoba ho phunya molala kapa ho sheba holimo, kaha sena se ka u khina molala. Mahlo a hau a lokela ho lebisoa fatše kapa a lebise pele hanyane.
- Phefumoloho e Nepahetseng: Kopanya metsamao ea hau le phefumoloho ea hau. Inhale ha u ntse u theola 'mele oa hao' me u phefumoloha ha u phahamisa torso 'me u hatella liatla tsa hau ka har'a
FAQ
Can beginners do the Leshano Back Extension le Tobetsa?
E, ba qalang ba ka etsa Leshano Back Extension ka Press exercise. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe kapa ho se be le litekanyo ho hang ho fumana sebopeho se nepahetseng le ho thibela kotsi. Ho boetse ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea tataisang boikoetliso ho netefatsa sebopeho le mokhoa o nepahetseng. Joalo ka boikoetliso bofe kapa bofe, haeba ho na le bohloko kapa ho se thabise, emisa hang-hang 'me u buisane le setsebi sa tlhokomelo ea bophelo.
What are common variations of the Leshano Back Extension le Tobetsa?
- Katoloso ea Bench e Latsang Ka morao ka Tobetsa: Phapang ena e etsoa bencheng e tšekaletseng, e eketsa phephetso ho 'mele oa hau o kaholimo le mantlha.
- Katoloso ea Dumbbell e Latsang Ka morao ka Tobetsa: Phapang ena e kenyelletsa ho sebelisa dumbbell ho fapana le barbell, e u lumellang hore u sebetse lehlakore le leng le le leng la 'mele oa hau ka boikemelo.
- Resistance Band Leing Back Extension with Press: Phapang ena e sebelisa sehlopha sa ho hanyetsa ho e-na le litekanyo, ho fana ka mofuta o fapaneng oa ho hanyetsa le ho lebisa tlhokomelo ho mamello ea mesifa.
- Letsoho le le Leng Le Lallang Morao ka Keketso: Phapang ena e kenyelletsa ho etsa boikoetliso ka letsoho le le leng ka nako, ho thusang ho itšehla thajana le ho tsepamisa maikutlo lehlakoreng le leng la 'mele oa hau ka bomong.
What are good complementing exercises for the Leshano Back Extension le Tobetsa?
- Li-Dumbbell Rows li thusa ho matlafatsa mesifa e ka holimo ea mokokotlo le ea mahetla, e sebelisoang hape nakong ea Leshano Back Extension le Press, ka tsela eo e ntlafatsa matla a 'mele le boemo bo ka holimo.
- Mapolanka ke boikoetliso bo bong bo tlatsetsang ha ba ntse ba lebisa mesifa ea mantlha, e sebetsanang le nako ea Lying Back Extension le Press, kahoo e ntlafatsa ho leka-lekana ha 'mele ka kakaretso le botsitso.
Related keywords for Leshano Back Extension le Tobetsa:
- Boikoetliso ba 'mele bakeng sa letheka
- Boikoetliso ba ho ikoetlisa ka morao
- Tobetsa boikoetliso bakeng sa matla a noka
- Koetliso ea letheka la boima ba 'mele
- Ho matlafatsa letheka ka boima ba mmele
- Larileng back extension press tutorial
- Boikoetliso ba letheka lapeng
- Boikoetliso ba 'mele bakeng sa ho tenyetseha letheka
- Katoloso ea morao-rao ka mokhoa oa khatiso
- Boikoetliso ba letheka la 'mele