Lever Standing Hip Extension
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Overview:
The Lever Standing Hip Extension ke boikoetliso ba matla boo haholo-holo bo lebisitseng ho glutes le hamstrings, e tlatsetsang ho ntlafala ho leka-lekana, boemo le matla a tlase a 'mele. Boikoetliso bona bo nepahetse bakeng sa baatlelete, batho ba nang le boima ba 'mele, le ba batlang ho matlafatsa matla a bona a tlase kapa ho tsosolosa likotsi. Motho e mong a ka batla ho etsa boikoetliso bona ho matlafatsa ts'ebetso ea bona ea liatleletiki, ho phahamisa 'mele oa bona o tlase, kapa ho thusa ho fola le ho thibela likotsi.
Table of Contents
Instructions
Step-by-step guide:
- Fetisetsa boima ba hao leotong le le leng, u boloke lengole la hao le kobehile hanyenyane, ha leoto le leng le ntse le lokolohile.
- Butle-butle phahamisa leoto la hao le sa lefelloeng ka ho toba ka mor'a hao, u boloke mokokotlo oa hao o otlolohile 'me u se ke ua khumama lethekeng.
- Atolosa leoto la hau ho fihlela morao kamoo u ka khonang, u petelletsa li-glutes ka holim'a motsamao.
- Fokotsa leoto la hau butle-butle sebakeng sa ho qala, u boloke taolo ho pholletsa le motsamao, ebe u pheta boikoetliso ka leoto le leng.
Exercise Tips:
- **Motsamao o Laoloang **: Ha o etsa katoloso ea letheka, motsamao o lokela ho lieha le ho laoloa. Qoba ho tsoka leoto la hao pele le morao. Ho e-na le hoo, tsepamisa maikutlo ho sebelisa mesifa ea hau ea glute ho phahamisa leoto la hao ka mor'a hao. Sena se tla etsa bonnete ba hore mesifa e nepahetseng e lebisitsoe le ho fokotsa kotsi ea kotsi.
- ** Qoba ho Fetisetsa ho Fetisisa **: Phoso e tloaelehileng ke ho atolosa letheka ho feteletseng, e leng se ka lebisang ho bohloko bo ka tlase ba morao kapa kotsi. Leoto la hao le lokela ho phahamisoa feela moo 'mele oa hau o leng teng ka tsela e otlolohileng. Haeba mokokotlo oa hau o qala ho kobeha, o phahamisetsa leoto la hau holimo haholo.
- ** Kenyelletsa Core ea Hao **: Boloka mesifa ea hao ea mpa e tiile nakong eohle ea boikoetliso. Sena se tla thusa ho boloka botsitso ba hau
FAQ
Can beginners do the Lever Standing Hip Extension?
Ee, ba qalang ba ka etsa boikoetliso ba Lever Standing Hip Extension. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe ho netefatsa sebopeho se nepahetseng le ho qoba kotsi. Butle-butle eketsa boima ba 'mele ha matla le mamello li ntse li ntlafala. Ho boetse ho khothaletsoa ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa mokhoa o nepahetseng.
What are common variations of the Lever Standing Hip Extension?
- The Resistance Band Standing Hip Extension: Phapang ena, u sebelisa sehlopha sa ho hanyetsa se khomaretsoeng posong e tiileng le leqaqailaneng la hao, ebe u etsa katoloso ea letheka.
- The Dumbbell Standing Hip Extension: Phetolelong ena, u tšoara dumbbell mokokotlong oa lengole mme u etsa katoloso ea letheka, ho fana ka boima bo eketsehileng ba ho hanyetsa.
- The Ankle Weight Standing Hip Extension: Sena se kenyelletsa ho roala boima ba maqaqailana leotong le sebetsang ho eketsa khanyetso ha u ntse u etsa katoloso ea letheka.
- The Smith Machine Standing Hip Extension: Phapang ena e kenyelletsa ho sebelisa mochine oa Smith, moo o behang leoto la hau tlas'a bar ebe o etsa katoloso ea letheka.
What are good complementing exercises for the Lever Standing Hip Extension?
- Li-Deadlifts: Boikoetliso bona bo kenyelletsa lihlopha tse tšoanang tsa mesifa joaloka Lever Standing Hip Extension, ho kenyelletsa le glutes, hamstrings, le mokokotlo o ka tlaase, ka tsela eo ho matlafatsa matla a tlase a 'mele le botsitso.
- Lunges: Matšoafo a sebetsa ka mesifa e tšoanang le ea Lever Standing Hip Extension, e leng glutes, hamstrings le quadriceps, kahoo e ntlafatsa ho leka-lekana, ho hokahanya le ho tsamaea ha letheka.
Related keywords for Lever Standing Hip Extension:
- Matlafatsa boikoetliso ba hip ea mochini
- Boikoetliso ba noka bo emeng
- Koetliso ea letheka e thusoang ke mochine
- Mokhoa oa ho ikoetlisa oa Lever hip extension
- Ho matlafatsa letheka ka mochini o matlafatsang
- Ho ikoetlisa bakeng sa mesifa ea letheka
- Ntlafatsa boikoetliso ba mochini bakeng sa letheka
- Katoloso ea noka e emeng ka mochini
- Boikoetliso ba Hip extension leverage
- Sebelisa mochini bakeng sa matla a letheka.