Phatlalatso ea Mahlakoreng
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Overview:
The Side Push-up ke boikoetliso bo matla bo holimo ba 'mele bo lebisang le ho matlafatsa sefuba, mahetla le li-triceps, ha e ntse e sebetsa le mantlha bakeng sa botsitso. Boikoetliso bona bo loketse batho ka bomong maemong ohle a ho ikoetlisa, haholo-holo ba batlang ho matlafatsa matla a bona a ka holimo le ho ntlafatsa ho tsamaisana ha bona ka morao. Batho ba ka khetha ho kenyelletsa Side Push-ups kemisong ea bona eseng feela molemong oa 'mele, empa le bakeng sa ho feto-fetoha ha eona kaha ha e hloke lisebelisoa mme e ka etsoa kae kapa kae.
Table of Contents
Instructions
Step-by-step guide:
- Beha letsoho la hao le letšehali fatše ka pel'a lehetla la hao, menoana e supile hōle le 'mele oa hao, le letsoho la hao le letona lehetleng la hao le letšehali.
- Sutumelletsa 'mele oa hau o ka holimo ka letsoho la hao le letšehali ho fihlela letsoho la hao le letšehali le atolositsoe ka ho feletseng, u boloke' mele oa hao o otlolohile 'me u le lehetleng.
- Butle-butle theola 'mele oa hau sebakeng sa ho qala, ho etsa bonnete ba hore' mele oa hau o otlolohile 'me abs ea hau e lula e tšoarehile.
- Pheta boikoetliso ka lehlakoreng la hao le letšehali ka ho fetola maemo a matsoho le 'mele oa hau.
Exercise Tips:
- Kopanya Core ea Hao: Kopanya mesifa ea hau ea mantlha nakong eohle ea boikoetliso. Sena ha se thuse feela ho boloka botsitso ba 'mele bo nepahetseng empa hape se eketsa katleho ea boikoetliso ka ho sebetsa mesifa ea mpa ea hau.
- Motsamao o Laoloang: Qoba ho potlakela ho ikoetlisa. Ho etsa push-up ka mokhoa o liehang le o laoloang ho thusa ho kopanya mesifa ka katleho le ho fokotsa kotsi ea kotsi.
- U se ke Ua Letheka: Phoso e tloaelehileng ke ho lumella letheka la hao hore le theohele fatše, e leng se ka senyang mokokotlo oa hau o ka tlaase le ho fokotsa katleho ea boikoetliso. Boloka letheka la hao le phahamiselitsoe 'me' mele oa hao o otlolohile nakong eohle ea boikoetliso.
FAQ
Can beginners do the Phatlalatso ea Mahlakoreng?
Ee, ba qalang ba ka etsa boikoetliso ba Side Push-up. Leha ho le joalo, ho ka 'na ha e-ba thata qalong hobane e hloka boemo bo itseng ba matla a holimo a' mele. Ho bohlokoa ho qala butle-butle 'me butle-butle u eketse palo ea ho pheta-pheta ha matla le mamello li ntse li ntlafala. Ho bohlokoa hape ho boloka sebopeho se nepahetseng ho qoba kotsi. Haeba e ikutloa e le thata haholo, ba qalang ba ka fetola boikoetliso, ka mohlala, ka ho bo etsa ka mangole ho e-na le menoana ea bona.
What are common variations of the Phatlalatso ea Mahlakoreng?
- The Decline Side Push-up ke phetoho e thata haholoanyane moo maoto a hao a leng holimo, ho eketsa boima ba 'mele oo u lokelang ho o phahamisa.
- The One-Arm Side Push-up ke phapang e tsoetseng pele haholo moo o etsang boikoetliso o sebelisa letsoho le le leng feela, e leng ho eketsang matla le ho lebisa mesifa ka tsela e fapaneng.
- The Side Plank Push-up e kopanya lepolanka le lehlakoreng le nang le push-up, ho eketsa phephetso e eketsehileng ho mesifa ea hau ea mantlha le ea oblique.
- The Rotational Side Push-up ke phetoho e matla moo u potolohang 'mele oa hau ho tloha sebakeng se tloaelehileng sa ho sutumetsa ho ea sebakeng sa ho sutumelletsa ka lehlakoreng, ho eketsa ho sotha boikoetliso.
What are good complementing exercises for the Phatlalatso ea Mahlakoreng?
- Li-Tricep Dips: Li-Tricep Dips li tlatsetsa haholo ho Side Push-ups ha li ntse li lebisa sehlopha se tšoanang sa mesifa, li-triceps, le ho thusa ho ntlafatsa matla a letsoho le mamello, ho etsa hore Side Push-up e be bonolo ho e phetha.
- Li-Russian Twists: Li-Russian Twists li tlatsetsa Side Push-ups ka ho lebisa mesifa e oblique, e sebelisoang hape nakong ea Side Push-up. Boikoetliso bona bo ka thusa ho ntlafatsa botsitso le botsitso ba hau, likarolo tsa bohlokoa bakeng sa Side Push-up.
Related keywords for Phatlalatso ea Mahlakoreng:
- Boikoetliso ba 'mele oa triceps
- Ho ikoetlisa ka lehlakore
- Boikoetliso ba ho matlafatsa letsoho ka holimo
- Boikoetliso ba 'mele oa triceps
- Side push-up bakeng sa matsoho a ka holimo
- Boikoetliso ba boima ba 'mele bakeng sa matsoho
- Boikoetliso ba 'mele bo shebaneng le Tricep
- Ho sutumetsa ka lehlakoreng bakeng sa toning ea letsoho
- Boikoetliso ba 'mele bakeng sa triceps
- Ho matlafatsa triceps ka mahlakoreng.