Mola o emisitsoeng
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Overview:
The Suspended Row ke boikoetliso bo matla ba 'mele o felletseng boo haholo-holo bo lebisang mesifa e mokokotlong oa hau, matsoho le mokokotlo, ho khothaletsa kholo ea mesifa le mamello. Ke boikoetliso bo fapaneng bo loketseng ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele, kaha bo ka fetoloa habonolo hore bo tsamaellane le maemo a matla a motho ka mong. Batho ba ka rata ho kenyelletsa boikoetliso bona kemisong ea bona ho ntlafatsa matla a 'mele, ho khothaletsa boemo bo botle, le ho eketsa boikoetliso bo sebetsang.
Table of Contents
Instructions
Step-by-step guide:
- Ema u shebane le marapo, tšoara lihapi 'me u sekamele morao ho fihlela 'mele oa hao o le khutlong e nyane, u boloke maoto a hao a arohane ka bophara ba mahetla.
- Ho boloka 'mele oa hau o otlolohile' me mokokotlo oa hau o kopane, hula sefuba sa hao ho ea fihla liharong ka ho koba litsoe tsa hao le ho peta mahetla a mahetla hammoho.
- Emisa ka holimo ho motsamao, ebe butle-butle theola 'mele oa hau ho khutlela sebakeng sa ho qala, u atolose matsoho a hao ka botlalo.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho boloka taolo le foromo e nepahetseng ho pholletsa le rep e 'ngoe le e' ngoe.
Exercise Tips:
- **Kenyelletsa Core ea Hao**: Ho rua molemo ka ho fetisisa ho Mola o Sususitsoeng, ho bohlokoa hore u kenye letsoho la hau nakong eohle ea boikoetliso. Sena ha se thuse feela ho tsitsisa 'mele oa hau empa hape se eketsa matla ao u ka a fumanang boikoetlisong. Phoso e tloaelehileng ke ho tsepamisa maikutlo feela ho hula ka matsoho, ha u ntse u hlokomoloha mokokotlo oa hau.
- **Motsamao o Laoloang**: Netefatsa hore metsamao ea hau e tsamaea butle ebile e laoloa. Qoba teko ea ho sebelisa matla ho itokolla, kaha sena se ka baka kotsi 'me sa etsa hore boikoetliso bo se ke ba atleha. Ho e-na le hoo, tsepamisa maikutlo ho itokolla u sebelisa ea hau
FAQ
Can beginners do the Mola o emisitsoeng?
Ee, ba qalang ba ka etsa boikoetliso bo Suspended Row. Leha ho le joalo, ho bohlokoa ho qala ka boima bo bobebe kapa ho hanyetsa ho fokolang ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi oa boikoetliso ba 'mele kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa hore o utloisisa metsamao e nepahetseng. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho mamela 'mele oa hau le ho qoba ho sututsa ka matla kapele haholo.
What are common variations of the Mola o emisitsoeng?
- Single Arm Suspended Row: Phapang ena e etsoa ka ho sebelisa letsoho le le leng feela ka nako, e leng se ka thusang ho ntlafatsa botsitso le khokahanyo.
- Suspended Tuck Row: Boikoetlisong bona, u hula 'mele oa hau holimo ha ka nako e le' ngoe u tlisa mangole a hau sefubeng sa hau, e leng ho kenyang mesifa ea hau ea mantlha.
- Wide Grip Suspended Row: Phapang ena e etsoa ka ho ts'oaroa ka bophara ho feta mahetla-bophara, e ka thusang ho lebisa mesifa e ka morao le mahetleng a hao.
- Suspended Row with Rotation: Phapang ena e kenyelletsa ho sotha 'mele oa hau ha u ntse u itokolla, e leng se ka thusang ho ntlafatsa matla a ho potoloha le ho feto-fetoha ha maemo.
What are good complementing exercises for the Mola o emisitsoeng?
- Li-push-ups li ka leka-lekanya mokhoa oa ho hula oa Mela e emisitsoeng ka ho lebisa tlhokomelo ho mesifa e phunyeletsang joaloka sefuba, triceps le mahetla, ho matlafatsa ho lumellana ha 'mele ka kakaretso le ho thibela ho se leka-lekane ha mesifa.
- Li-Deadlifts li tlatsana le Mela e emisitsoeng ka ho matlafatsa mokokotlo o ka tlaase le li-hamstrings, tse bohlokoa bakeng sa ho boloka sebōpeho se nepahetseng nakong ea motsamao oa ho soka le ho thusa ho ntlafatsa matla a 'mele ka kakaretso le boemo.
Related keywords for Mola o emisitsoeng:
- Boikoetliso ba mokokotlo oa 'mele
- Boikoetliso ba mela e emisitsoeng
- Koetliso ea ho emisa bakeng sa mokokotlo
- Boikoetliso ba ho soka sekepe ka boima ba 'mele
- Boikoetliso ba lapeng bakeng sa mesifa ea mokokotlo
- Ho matlafatsa mokokotlo ka boima ba 'mele
- Boikoetliso ba mola oa ho emisa
- Boikoetliso ba 'mele bakeng sa mokokotlo
- Mola o emisitsoeng bakeng sa matla a ka morao
- Boikoetliso ba mesifa ea morao ka mola oa ho emisoa