Phahamisa Leoto le Emeng
:
Get the library in your pocket!
Overview:
The Vertical Leg Raise ke boikoetliso bo matla ba mantlha bo sebetsang haholo boo haholo-holo bo lebisitseng ka tlase ho mpa, li-flexible tsa letheka, le li-obliques, ho matlafatsa matla a mantlha le botsitso. Ke boikoetliso bo loketseng bakeng sa ba qalang le ba chesehelang boikoetliso ba 'mele ba tsoetseng pele, kaha bo ka fetoloa hore bo tsamaisane le maemo a fapaneng a boikoetliso. Batho ba ka batla ho etsa boikoetliso bona ho ntlafatsa tlhaloso ea mesifa ea ka mpeng, ho matlafatsa matla a bona a mantlha, le ho matlafatsa boikoetliso ba bona ba ho sebetsa, bo ka thusang metsamaong ea letsatsi le letsatsi le mesebetsi e meng ea 'mele.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara lithupa ka thata 'me u tlohele' mele oa hao hore o leketle, u boloke maoto a hao a le hammoho 'me a otlolohile.
- Phahamisa maoto a hao butle-butle, u a boloke a otlolohile, ho fihlela a theha sekhahla sa 90-degree le torso ea hau.
- Tšoara boemo bona ka metsotsoana e seng mekae ho kopanya mesifa ea hau ea mantlha.
- Butle-butle theola maoto a hao ho khutlela moo u qalang teng, ho etsa bonnete ba hore u boloka taolo 'me u se ke ua e lumella ho thekesela. Pheta boikoetliso hangata kamoo ho ikoetlisa ho hlokang kateng.
Exercise Tips:
- Motsamao o Laoloang: Phahamisa maoto a hau ho fihlela 'mele o etsa sekhahla sa 90-degree, ebe u a theola butle butle. Qoba ho thekesela kapa ho sebelisa matla ho phahamisa maoto, kaha sena se ka lebisa mokokotlong kapa kotsi. Motsamao o lokela ho ba butle, o laolehe, 'me ka boomo.
- Kopanya Core ea Hao: Sepheo se seholo sa ho phahamisa leoto le otlolohileng ke mesifa ea mpa. Etsa bonnete ba hore o kenya letsoho mokokotlong oa hau ho pholletsa le mokhatlo, eseng feela ho phahamisa maoto. Phoso e tloaelehileng ke ho sebelisa li-flexible tsa hip kapa matla a ho phahamisa maoto, ho e-na le ho kopanela le abs.
- Mokhoa oa ho Phefumoloha: Ho phefumoloha hantle ho bohlokoa bakeng sa boikoetliso bona. Inhale joalo ka uena
FAQ
Can beginners do the Phahamisa Leoto le Emeng?
Ee, ba qalang ba ka etsa boikoetliso ba Vertical Leg Phahamisa. Leha ho le joalo, ke habohlokoa ho hlokomela hore boikoetliso bona bo hloka tekanyo e itseng ea matla a mantlha. Haeba motho ea qalang a fumana e le phephetso haholo, a ka qala ka boikoetliso bo bonolo ba mantlha joalo ka mapolanka, ebe butle-butle ba sebetsa ho ea fihla ho Vertical Leg Raises. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho sebelisa sebopeho se nepahetseng ho thibela kotsi. Ho ka ba molemo ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele se bonts'a boikoetliso pele.
What are common variations of the Phahamisa Leoto le Emeng?
- Captain's Chair Leg Phahamisa: Phapang ena e sebelisa sengoathoana se khethehileng se bitsoang setulo sa motsamaisi, moo u tšehetsang boima ba hau liphatleng tsa hau le ho phahamisa maoto.
- Reverse Crunches: Phapang ena e etsa hore u robale ka morao fatše, u phahamisa letheka fatše ho e-na le hlooho le mahetla.
- Ho Phahamisa Leoto le Lekaneng: Ka phapang ena, o eketsa dumbbell pakeng tsa maoto a hau bakeng sa khanyetso e eketsehileng.
- Incline Bench Leg e phahamisa: Phapang ena e etsoa bencheng e sekametseng, e eketsang phephetso ho boikoetliso.
What are good complementing exercises for the Phahamisa Leoto le Emeng?
- Li-Crunches tsa Libaesekele li tlatsana le Vertical Leg Raises ka ho tsepamisa maikutlo ho mesifa e ka tlaase ea mpa, empa li eketsa ho sotha ho kopanya li-oblique, tse thusang ho matlafatsa matla a mantlha le ho leka-lekana.
- Hanging Knee Raises ke boikoetliso bo bong bo molemo bo tsamaeang hantle le Vertical Leg Raises hobane ba lebisa li-abs tse ka tlaase le li-flexible tsa letheka, empa boemo ba ho leketla bo boetse bo kenyelletsa 'mele o ka holimo, ho fana ka boikoetliso bo eketsehileng.
Related keywords for Phahamisa Leoto le Emeng:
- Boikoetliso ba noka ea boima ba 'mele
- Ho ikoetlisa ho Phahamisa Leoto le Emeng
- Boikoetliso ba ho matlafatsa letheka
- Boikoetliso ba 'mele bakeng sa letheka
- Mokhoa oa ho Phahamisa Leoto le Otlolohileng
- Boikoetliso ba lapeng bakeng sa mesifa ea letheka
- Ho phahamisa leoto la boima ba 'mele
- Boikoetliso ba hip-targeting
- Boikoetliso ba noka bo se nang lisebelisoa
- Phahamisa Leoto le Otlolohileng bakeng sa matla a letheka