Lever Pistol Squat
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Overview:
Lever Pistol Squat ke boikoetliso bo boima ba 'mele bo tlase boo haholo-holo bo shebaneng le quadriceps, glutes, hamstrings le core, ho thusa ho ntlafatsa ho leka-lekana, matla le ho feto-fetoha ha maemo. E ntle haholo bakeng sa baatlelete, batho ba chesehelang boikoetliso ba 'mele, kapa mang kapa mang ea batlang ho ntlafatsa boikoetliso ba bona le matla a le mong. Batho ba ka 'na ba khetha ho kenyelletsa boikoetliso bona kemisong ea bona ho eketsa matla a leoto, ho ntlafatsa ho sisinyeha, le ho ntlafatsa taolo ea' mele ka kakaretso le tšebelisano.
Table of Contents
Instructions
Step-by-step guide:
- Atolosa matsoho a hao ka pel'a hao a bapisa fatše, sena se tla u thusa ka ho leka-lekana ha hao nakong ea boikoetliso.
- Qala boikoetliso ka ho koba lengole la leoto la hao le theolelang fatše, u theolele 'mele oa hau fatše ha u ntse u boloka leoto la hao le otlolohileng le otlolohile fatše.
- Tsoela pele ho inyenyefatsa ho fihlela serope sa hao leoto le theohileng se bapa le fatše, ho boloka botsitso le ho etsa bonnete ba hore leoto la hao le atolositsoeng le sala fatše.
- Sututsa ka serethe sa leoto la hao le theohileng ho phahamisetsa 'mele oa hau sebakeng sa ho qala, ho boloka leoto la hao le atolositsoeng le matsoho a otlolohile ho pholletsa le motsamao. Pheta boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta pele u fetola maoto.
Exercise Tips:
- **Futhumala**: Boikoetliso bona bo beha khatello e ngata 'meleng oa hao o ka tlaase, haholo-holo maoto le letheka. Ka hona, ho bohlokoa ho futhumala hantle pele u leka Lever Pistol Squat. Sena se ka kenyelletsa matla a matla le cardio e bobebe ho phahamisa lebelo la pelo ea hau.
- **Hatelo-pele Butle-butle**: Haeba u sa tsoa kena Lever Pistol Squat, ke khopolo e ntle ho qala ka liphapang tse thusang, tse kang ho sebelisa sehlopha sa TRX kapa ho tšoara palo bakeng sa ho leka-lekana. Ha u ntse u matlafala le ho phutholoha haholoanyane ka motsamao, u ka tsoela pele butle-butle
FAQ
Can beginners do the Lever Pistol Squat?
Lever Pistol Squat ke boikoetliso bo tsoetseng pele bo hlokang matla a holimo, ho leka-lekana le ho tenyetseha. Ba qalang ba ka 'na ba fumana ho le thata ho etsa mosebetsi ka lebaka la litlhoko tsena. Leha ho le joalo, ka sebele ba ka khona ho sebetsana le hona ka ho qala ka boikoetliso bo bonolo haholoanyane ho matlafatsa matla a bona, ho leka-lekana le ho tenyetseha habonolo, tse kang ho squat kamehla, matšoafo, le ho koekoetla lithunya tse thusang. Ho bohlokoa hape ho netefatsa sebopeho se nepahetseng sa ho thibela kotsi, mme ba qalang ba ka fumana ho le molemo ho sebetsa le mokoetlisi kapa ho sebelisa tataiso ha ba qala ka boikoetliso bo rarahaneng joalo ka Lever Pistol Squat.
What are common variations of the Lever Pistol Squat?
- Phapang e 'ngoe ke Weighted Pistol Squat, moo u tšoarang kettlebell kapa dumbbell ka pel'a hao, ho eketsa khanyetso e eketsehileng ho boikoetliso.
- Lebokose la Pistol Squat le eona ke mokhoa o mong, moo o tsubellang ho theosa le lebokose kapa bencheng, ho thusa ho tataisa sebopeho le botebo ba hau.
- The Assisted Pistol Squat ke phapang e bonolo ea ho qala, moo o sebelisang sehlopha sa ho hanyetsa kapa likhoele tsa TRX bakeng sa tšehetso le ho leka-lekana.
- Qetellong, Phallo e Phahameng ea Pistol Squat ke phetoho e phephetsang moo leoto la squatting le phahamisitsoeng ka mohato kapa sethaleng, ho eketsa mefuta e mengata ea ho sisinyeha le matla.
What are good complementing exercises for the Lever Pistol Squat?
- Li-Deadlifts tsa Leoto le le Leng: Tsena li sebetsa ho hamstrings le glutes, tse tšoanang le Lever Pistol Squats, empa hape li phephetsa mesifa e ka tlaase ea mokokotlo le ea mantlha. Boikoetliso bona bo boetse bo ntlafatsa botsitso le botsitso, tse bohlokoa bakeng sa ho etsa Lever Pistol Squats.
- Namane e Phahamisa: Le hoja Lever Pistol Squats e sebetsa 'mele oohle o ka tlaase, namane e phahamisa ka ho toba mesifa ea namane, e fana ka boikoetliso bo tsepamisitsoeng haholoanyane. Ho matlafatsa manamane ho ka ntlafatsa ts'ebetso ea hau ea Lever Pistol Squat ka ho ntlafatsa bokhoni ba hau ba ho leka-lekanya le ho laola motsamao.
Related keywords for Lever Pistol Squat:
- Sebelisa Boikoetliso ba Leoto la Mochini
- Boikoetliso ba ho Matlafatsa Serope
- Lever Pistol Squat Technique
- Sebelisa li-squats tsa lisebelisoa
- Boikoetliso ba Serope bo Ikhethileng
- Boikoetliso ba Leoto la Mochini oa Lever
- Pistol Squat e nang le Mochini oa Boipheliso
- Serope Toning Lever Squats
- Advanced Lever Pistol Squat
- Boikoetliso ba Mochini oa Lever bakeng sa Lirope