Mola o otlolohileng
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Overview:
The Upright Row ke boikoetliso ba ho haha matla boo haholo-holo bo lebisang mahetleng le mokokotlong o ka holimo, ho thusa ho ntlafatsa matla a holimo a 'mele, boemo le tlhaloso ea mesifa. E loketse baatlelete, batho ba chesehelang boikoetliso ba 'mele, kapa mang kapa mang ea batlang ho matlafatsa 'mele ea bona le mamello ea mesifa. Boikoetliso bo molemo ka ho khetheha kaha bo khothalletsa ho tsamaea hantle ha mahetla, ho thusa ho thibela likotsi, 'me ho tlatsetsa ho ikoetlisa hantle.
Table of Contents
Instructions
Step-by-step guide:
- Boloka mokokotlo oa hao o otlolohile 'me sefuba sa hao se phahame, ebe u phahamisa boima ba hao butle-butle sefubeng sa hao, u etelle pele ka likhahla tsa hao' me u boloke bar e le haufi le 'mele oa hau.
- Etsa bonnete ba hore likhahla tsa hau li lula li le holimo ho feta liphatla tsa hau.
- Emisa hanyane ha tloloko ea tšepe e fihla sefubeng sa hau pele e theola boima ba 'mele butle-butle ho khutlela sebakeng sa ho qala.
- Pheta palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba ho boloka sebopeho se nepahetseng nakong eohle ea boikoetliso.
Exercise Tips:
- Ho tšoara ka nepo: Ho ts'oara ho bohlokoa bakeng sa boikoetliso bona. Tšoara li-barbell kapa li-dumbbell ka ho ts'oara ka letsoho ho arohaneng hanyenyane ho feta bophara ba mahetla. Ho itšoarella ka bophara haholo ho ka u bakela khatello e sa hlokahaleng matsohong le mahetleng, athe ho itšoarella ka tsela e tšesaane haholo ho ka fokotsa ho tsamaea ha hao.
- Controlled Movement: Qoba phoso ea ho sebelisa matla ho phahamisa litšepe. Ho e-na le hoo, phahamisa litšepe ka mokhoa o liehang le o laolehileng, u lebise tlhokomelo ea mesifa eo u sebetsang ho eona. Sena ha se matlafatse feela ho kopanela ha mesifa empa hape se fokotsa kotsi ea kotsi.
- Sebaka sa Elbow: Boloka likhapa tsa hau ka holim'a matsoho a hau ka linako tsohle nakong ea boikoetliso. Sena se kopanya mesifa e nepahetseng mme se thibela mahetla
FAQ
Can beginners do the Mola o otlolohileng?
Ee, ba qalang ba ka etsa boikoetliso ba Upright Row. Leha ho le joalo, ho bohlokoa ho sebelisa boima bo bobebe ho qala le ho tsepamisa maikutlo ho foromo e nepahetseng ho thibela likotsi tse ka bang teng. Kamehla ke mohopolo o motle ho ba le mokoetlisi oa hau kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele. Joalo ka boikoetliso bofe kapa bofe, ba qalang ba lokela ho qala butle mme butle-butle ba eketse boima ba 'mele le matla ha matla le mahlale a bona a ntse a ntlafala.
What are common variations of the Mola o otlolohileng?
- Letsoho le le leng le le leng le otlolohile: Phapang ena e lebisa tlhokomelo ho letsoho le le leng ka nako, e leng ho lumellang ho tsepamisa maikutlo ho hoholo ho lihlopha tsa mesifa letsohong le leng le le leng.
- Upright Cable Row: Phapang ena e sebelisa mochine oa cable, o fanang ka khanyetso e tsitsitseng ho pholletsa le mokhatlo oohle 'me o ka ba bonolo ho manonyeletso.
- Wide-Grip Upright Row: Phapang ena e kenyelletsa ho tšoara barbell ka ho ts'oaroa ho hoholo, e ka lebisang li-deltoids ho feta mola o otlolohileng o tloaelehileng.
- Upright Row with Resistance Bands: Phapang ena e sebelisa lihlopha tsa ho hanyetsa ho e-na le litekanyo, e fana ka mofuta o fapaneng oa ho hanyetsa le ho lumella hore ho be le mefuta e mengata ea ho sisinyeha.
What are good complementing exercises for the Mola o otlolohileng?
- The Lateral Raise ke boikoetliso bo bong bo tlatselletsang hobane e itšehla thajana le ho sebetsa ho lateral deltoids, e ts'oaretsoeng hape nakong ea Row e Otlolohileng, ka hona e matlafatsa botsitso le matla a lebanta la mahetla.
- The Bent-Over Row e tlatsana le Tsela e Otlolohileng kaha e boetse e lebisa mesifa e ka holimo ea 'mele, haholo-holo mesifa ea morao le deltoids, e khothalletsang boemo bo botle le ho leka-lekana, tse bohlokoa bakeng sa ho etsa Row e Otlolohileng ka katleho.
Related keywords for Mola o otlolohileng:
- Dumbbell e Otlolohileng Row
- Boikoetliso ba ho Matlafatsa Mahetla
- Boikoetliso ba Dumbbell bakeng sa Mahetla
- Boikoetliso ba Row e Otlolohileng
- Boikoetliso ba ho Aha Mahetla
- Dumbbell Upright Row Technique
- Mokhoa oa ho etsa Mela e Otlolohileng
- Boikoetliso ba Mesifa ea Mahetleng
- Sebopeho le Mokhoa o Otlolohileng oa Row
- Dumbbell Workout bakeng sa Matla a Mahetla