Phahamisa Leoto le Leng la Push-up
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Overview:
The Raise Single Leg Push-up ke boikoetliso bo phephetsang bo shebileng mantlha, makhopho le 'mele o kaholimo, o fana ka boikoetliso bo felletseng. E nepahetse bakeng sa batho ba chesehelang boikoetliso ba 'mele ba mahareng ho isa ho ba tsoetseng pele ba batlang ho matlafatsa matla a bona, botsitso le taolo ea' mele. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka thusa ho ntlafatsa botsitso ba 'mele ka kakaretso, ho eketsa molumo oa mesifa, le ho khothaletsa boemo bo botle.
Table of Contents
Instructions
Step-by-step guide:
- Phahamisa leoto le le leng fatše, u le boloke le atolositsoe le ho lumellana le 'mele oa hau.
- Theola 'mele oa hau fatše, u boloke mokokotlo oa hau o otlolohile' me mokokotlo oa hau o kopane.
- Sutumelletsa 'mele oa hau ho ea sebakeng sa ho qala, u boloke leoto la hao le phahamisitsoe ho pholletsa le mokhatlo oohle.
- Pheta boikoetliso bona bakeng sa palo e lakatsehang ea ho pheta-pheta, ebe u fetola maoto 'me u etse motsamao o tšoanang.
Exercise Tips:
- Kopanya Core ea Hao: Ho bohlokoa ho boloka mantlha a hau a sebetsa nakong eohle ea boikoetliso. Phoso e tloaelehileng ke ho lumella letheka hore le thekesele kapa le phahamise, e leng se ka behang khatello e sa hlokahaleng mokokotlong oa hau o ka tlase. Ho qoba sena, ak'u nahane u hula konopo ea mpa ho ea mokokotlong oa hau ho boloka 'mele oa hau o otlolohile ho tloha hloohong ho ea monoaneng.
- Phahamisa Leoto le Leng: Ha u ntse u boloka boemo ba lepolanka, phahamisa leoto le le leng fatše. Netefatsa hore leoto la hau le otlolohile 'me le tsamaisana le' mele oa hau, eseng ho phahamisetsoa holimo haholo kapa ho oela fatše. Ntho ea bohlokoa ke ho kopanya li-glutes le hamstrings ha u ntse u boloka letheka la hao le le fatše.
- Theola 'mele oa hau: Koba litsoe tsa hau ho theola' mele oa hau
FAQ
Can beginners do the Phahamisa Leoto le Leng la Push-up?
Ee, ba qalang ba ka leka boikoetliso ba ho phahamisa leoto le le leng. Leha ho le joalo, ke habohlokoa ho hlokomela hore ena ke phapang e tsoetseng pele haholoanyane ea ho sutumetsa ho tloaelehileng. Ba qalang ba lokela ho qala ka ho tseba mokhoa o tloaelehileng oa ho sutumetsa pele ba leka mefuta e fapaneng e tsoetseng pele ho qoba kotsi. Hape ho kgothaletswa ho qala ka ho pheta-pheta ho fokolang mme butle-butle o eketsehe ha matla le mamello di ntse di ntlafala. Haeba ho le thata qalong, ba ka fetola boikoetliso, mohlala, ka ho sutumetsa mangoleng ho fihlela ba matlafatsa.
What are common variations of the Phahamisa Leoto le Leng la Push-up?
- Push-up ea Leoto le le Leng ka Knee Tuck: Ka phapano ena, o phahamisa leoto le le leng, etsa push-up, ebe o isa lengole la hau sefubeng pele o khutlela sebakeng sa ho qala.
- Push-up ea Leoto le le Leng ka Side Kick: Ka mor'a ho phahamisa leoto le ho etsa push-up, u raha leoto le phahamisitsoeng ka thōko pele u le khutlisetsa sebakeng sa ho qala.
- Plyometric Single Leg Push-up: Ena ke phetoho e tsoetseng pele haholo moo u phatlollang 'mele oa hau fatše nakong ea ho sutumetsa, ha u ntse u phahamisa leoto le le leng.
- Push-up ea Leoto le le Leng ka Arm Reach: Phapang ena, o phahamisa leoto le le leng ebe o etsa push-up, ebe o otlolla letsoho le le leng ka pel'a hau, o eketsa phephetso ho botsitso ba hau le botsitso ba mantlha.
What are good complementing exercises for the Phahamisa Leoto le Leng la Push-up?
- Boikoetliso ba "Plank to Push-up" bo molemo hobane bo shebana le lihlopha tsa mesifa tse ts'oanang joalo ka Phahamisa Li-Push-ups tsa Leoto le le Mong, ho kenyeletsoa matsoho, sefuba le mokokotlo, ka hona ho matlafatsa botsitso le mamello ea mesifa.
- "Burpees" ke tlatsetso e kholo ea ho Phahamisa Li-Push-ups tsa Leoto le le Leng ha li ntse li kopanya likarolo tsa matla, mamello le ho tsamaea, ho sebetsa ka lihlopha tse 'maloa tsa mesifa ka nako e le' ngoe, kahoo, ho eketsa matla a kakaretso a ho ikoetlisa.
Related keywords for Phahamisa Leoto le Leng la Push-up:
- Ho ikoetlisa ka leoto le le leng
- Boikoetliso ba sefuba ba 'mele
- Leoto le le leng le phahamisitse li-push-ups
- Boikoetliso ba 'mele
- Boikoetliso ba ho matlafatsa sefuba
- Mokhoa oa ho sutumetsa leoto le le leng
- Boikoetliso ba lapeng bakeng sa sefuba
- Liphetoho tsa push-up
- Boikoetliso ba ho sutumetsa boima ba 'mele
- Mokhoa o tsoetseng pele oa ho sutumetsa