Pele ho Lepolanka la Mahlakore
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Overview:
The Front to Side Plank ke boikoetliso bo felletseng bo matlafatsang mantlha, bo matlafatsang botsitso, 'me bo ntlafatsa botsitso. E loketse batho ba chesehelang boikoetliso ba 'mele ba maemo ohle, haholo ba ikemiselitseng ho matlafatsa mpa ea bona le mamello. Batho ba ka rata ho etsa boikoetliso bona kaha ha bo matlafatse 'mele oohle feela empa hape bo thusa ho ntlafatsa boemo ba 'mele le ho fokotsa bohloko ba mokokotlo.
Table of Contents
Instructions
Step-by-step guide:
- Butle-butle potoloha 'mele oa hau ho ea ka lehlakoreng le letona, u phahamisetsa letsoho la hao le letona ho ea siling ebe u suthisetsa boima ba hao letsohong la hao le letšehali le ka ntle ho leoto la hao le letšehali, u etsa lepolanka le lehlakoreng.
- Tšoara lepolanka le lehlakoreng ka metsotsoana e seng mekae, u boloke 'mele oa hao o otlolohile' me letheka la hao le phahamisetsoe.
- Butle-butle khutlela sebakeng se phahameng sa mapolanka, u khutlisetsa letsoho la hao le letona fatše.
- Pheta ts'ebetso ka lehlakoreng le letšehali, u phahamiselitse letsoho la hao le letšehali ho ea siling 'me u fetole boima ba hao letsohong la hao le letona le ka ntle ho leoto la hao le letona.
Exercise Tips:
- Metsamao e Laoloang: Etsa bonnete ba hore o fetela pakeng tsa mapolanka a ka pele le a mahlakoreng ka mokhoa o liehang, o laoloang. Ho potlakela ho tsamaea ho ka lebisa sebopeho se sa lokelang le kotsi e ka 'nang ea e-ba teng. Hopola, ha se taba ea hore na u ka etsa boikoetliso ka potlako hakae, empa hore na u ka e etsa hantle hakae.
- Engage Core: Boloka motheo oa hau o tšoarehile nakong eohle ea boikoetliso. Sena ha se thuse feela ho tsitsisa 'mele oa hau empa hape se eketsa katleho ea lepolanka. Phoso e tloaelehileng ke ho phutholoha mokokotlo, haholo-holo nakong ea phetoho, e ka lebisang khatellong ea mokokotlo oa hau.
- Phefumoloho e Nepahetseng:
FAQ
Can beginners do the Pele ho Lepolanka la Mahlakore?
Ee, ba qalang ba ka etsa boikoetliso ba Front to Side Plank. Leha ho le joalo, ke habohlokoa ho hlokomela hore sena ke boikoetliso bo batlang bo tsoetse pele bo hlokang matla mokokotlong le mahetleng. Ba qalang ba lokela ho qala ka lepolanka la motheo mme butle-butle ba hatele pele ho ea ho liphapang tse thata haholoanyane ha matla a bona le mamello li ntse li ntlafala. Kamehla hopola ho boloka sebopeho se nepahetseng ho qoba kotsi le ho eketsa katleho. Haeba u ikutloa u sa phutholoha kapa bohloko leha e le bofe, ho eletsoa hore u eme 'me u buisane le setsebi sa boikoetliso ba' mele.
What are common variations of the Pele ho Lepolanka la Mahlakore?
- Lepolanka la Elbow le nang le Side Twist: Ho tloha sebakeng sa lepolanka la setsoe, sotha 'mele oa hau 'me u tlise lengole le leng lehlakoreng le fapaneng, mahlakoreng a fapanyetsana.
- Lepolanka le Lehlakoreng le Phahamisang Leoto: Sebakeng sa lepolanka le lehlakoreng, phahamisa leoto la hao le ka holimo ka hohle kamoo u ka khonang, ebe u le theola morao, u pheta ka lehlakoreng le leng.
- The Star Side Plank: Ena ke phapang e tsoetseng pele moo u leka-lekaneng ka letsoho le le leng le lehlakoreng la leoto la hao ha u ntse u phahamisa letsoho le leoto le leng, u etsa sebōpeho sa linaleli ka 'mele oa hau.
- The Side Plank e nang le Hip Dip: Ho tloha sebakeng sa lepolanka le lehlakoreng, theola letheka la hau fatše ebe u le phahamisa hape, u pheta motsamao ona ka mahlakoreng a mabeli.
What are good complementing exercises for the Pele ho Lepolanka la Mahlakore?
- Russia Twists: Boikoetliso bona bo boetse bo shebane le mesifa ea mantlha, e ts'oanang le Front to Side Plank, 'me e thusa ho ntlafatsa matla a ho potoloha le ho leka-lekana, e leng se ka ntlafatsang ts'ebetso ea phetoho ea lepolanka.
- Mountain Climbers: Batho ba hloa lithaba ke boikoetliso bo matla bo sa matlafatseng feela mantlha, bo ts'oanang le Front to Side Plank, empa hape bo eketsa mamello ea pelo le methapo, e leng se tlatselletsang haholo bakeng sa kemiso e felletseng ea ho ikoetlisa.
Related keywords for Pele ho Lepolanka la Mahlakore:
- Boikoetliso ba 'mele bakeng sa thekeng
- Boikoetliso ba ka pele ho ea ho Side Plank
- Boikoetliso ba toning thekeng
- Phapang ea mapolanka bakeng sa matla a mantlha
- Boikoetliso ba Side Plank
- Boikoetliso ba 'mele thekeng
- Boikoetliso bo matla ba mantlha
- Mokhoa oa Front to Side Plank
- Mokhoa oa ho etsa Front to Side Plank
- Letheka le shebileng boikwetliso ba boima ba mmele