Pectoralis e nyane
:
Get the library in your pocket!
Overview:
Boikoetliso bo fokolang ba Pectoralis ke boikoetliso bo lebisitsoeng boo haholo-holo bo matlafatsang le ho matlafatsa mesifa ea sefuba, ho ntlafatsa matla a 'mele o ka holimo le boemo. E loketse baatlelete, baetsi ba 'mele, kapa mang kapa mang ea batlang ho ntlafatsa 'mele oa bona le botle ba 'mele bo holimo. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho ntlafatsa ts'ebetso ea liatleletiki, ho fokotsa kotsi ea ho tsoa kotsi, le ho matlafatsa symmetry ea 'mele ka kakaretso le ho leka-lekana.
Table of Contents
Instructions
Step-by-step guide:
- Ema sebaka sa limithara tse peli ho tloha leboteng, u shebane le lona.
- Atolosa matsoho a hao 'me u behe liatla tsa hao khahlanong le lebota bophahamong ba mahetla.
- Itšetlehe ka pele, u sutumelletsa sefuba sa hao leboteng u ntse u boloka matsoho le maoto a hao a otlolohile. U lokela ho utloa ho otlolla mesifa ea sefuba.
- Tšoara boemo bona ka metsotsoana e ka bang 15 ho isa ho e 30, ebe u khutlela sebakeng sa hau sa ho qala. Pheta boikoetliso bona bakeng sa palo e lakatsehang ea lihlopha.
Exercise Tips:
- **Metsamao e Laoloang**: Qoba ho sisinyeha ka potlako, ho sisinyeha ha u etsa boikoetliso. Ho e-na le hoo, lebisa tlhokomelo metsamaong e liehang, e laoloang. Sena se ke ke sa thusa feela ho thibela kotsi, empa hape se tla etsa bonnete ba hore ngoana oa hau oa pectoralis o kopanela ka botlalo nakong ea boikoetliso.
- **Qoba ho otlolla ho feta tekano**: Phoso e tloaelehileng eo batho ba e etsang ke ho otlolla ho feta tekano nakong ea boikoetliso. Sena se ka lebisa ho tsieleha ha mesifa kapa meokho. Kamehla boloka metsamao ea hau ka har'a mefuta e metle ea ho sisinyeha 'me u se ke ua qobella ho otlolla.
- **Ho phefumoloha ho nepahetseng**: Ho phefumoloha ke karolo ea bohlokoa ea boikoetliso bofe kapa bofe, empa ho bohlokoa haholo bakeng sa boikoetliso bo kang ba Pectoralis e nyane. Etsa bonnete ba hore u phefumoloha nakong ea ho phomola ha boikoetliso
FAQ
Can beginners do the Pectoralis e nyane?
Ee, ba qalang ba ka etsa boikoetliso bo shebaneng le pectoralis e nyane. Leha ho le joalo, ho bohlokoa ho qala ka litekanyo tse bobebe le boikoetliso bo bonolo ho qoba kotsi. Boikoetliso bo kang push-ups, dumbbell bench press, le resistance band chest press e ka ba molemo ho ba qalang. Kamehla hopola ho iphuthumatsa pele u qala boikoetliso bofe kapa bofe 'me u phomole ka mor'a moo. E boetse e khothaletsoa ho batla keletso ho setsebi sa boikoetliso ba 'mele ho netefatsa hore boikoetliso bo etsoa ka nepo.
What are common variations of the Pectoralis e nyane?
- "Pectoralis intermedius" ke phapang e 'ngoe, e leng mesifa e tšesaane, e khutlo-tharo e lutseng pakeng tsa Pectoralis e kholo le e nyenyane.
- Ka linako tse ling, Pectoralis e nyenyane e ka ba le palo e eketsehileng kapa e fokolang ea li-attachments ho likhopo, tse tsejoang e le "Pectoralis minimus."
- Maemong a sa tloaelehang, Pectoralis e monyenyane e ka ba sieo ka ho feletseng, e leng phapang e tsejoang e le "Agenesis of the Pectoralis minor."
- Ho ka boela ha e-ba le phapang sebakeng sa ho kenngoa ha Pectoralis e nyenyane, moo e khomarelang scapula ho e-na le mokhoa oa coracoid.
What are good complementing exercises for the Pectoralis e nyane?
- Lintsintsi tsa li-Dumbbell ke boikoetliso bo bong bo molemo kaha li lebisa ka ho khetheha mesifa ea sefuba, ho kenyelletsa le Pectoralis e nyane, 'me e thusa ho eketsa matla le ho feto-fetoha ha mesifa.
- Boikoetliso ba sefubeng bo lutseng bo boetse bo tlatsana le Pectoralis e nyenyane kaha e lebisa sehlopha se tšoanang sa mesifa, ho matlafatsa le ho toning mesifa ea sefuba le ho ntlafatsa ts'ebetso ea kakaretso ea Pectoralis e nyenyane.
Related keywords for Pectoralis e nyane:
- Boikoetliso ba 'mele bo fokolang ba Pectoralis
- Boikoetliso ba sefuba ka boima ba 'mele
- Boikoetliso bo fokolang ba 'mele oa Pectoralis
- Boikoetliso ba sefuba lapeng
- Boikoetliso bo fokolang ba Pectoralis
- Boikoetliso ba sefuba ba 'mele
- Boikoetliso ba mesifa e nyane ea Pectoralis
- Ha ho lisebelisoa tsa ho ikoetlisa sefuba
- Boikoetliso ba 'mele bo fokolang ba Pec
- Boikoetliso ba lapeng bakeng sa Pectoralis minor.