Phetoho ea Kantle ea Lehetla la Cable
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Overview:
The Cable Standing Shoulder External Rotation ke boikoetliso bo matlafatsang bo lebisang mesifa ea rotator cuff, e leng ea bohlokoa bakeng sa botsitso ba mahetla le ho tsamaea. E molemo ka ho khetheha ho baatlelete, haholo-holo ba amehang lipapaling tsa ho lahlela kapa tsa racquet, le mang kapa mang ea batlang ho matlafatsa matla a bona a ka holimo le ho thibela likotsi tsa mahetla. Ho kenyelletsa boikoetliso bona kemisong ea hau ho ka ntlafatsa ts'ebetso ea hau mesebetsing ea letsatsi le letsatsi le lipapali, ho khothalletsa boemo bo ntlafetseng, le ho fokotsa kotsi ea bohloko ba mahetla le likotsi.
Table of Contents
Instructions
Step-by-step guide:
- Fetola mochini oa thapo hore o be boemong ba letheka, 'me u tšoare mofeng ka letsoho le hole le mochini, ho netefatsa hore letsoho la hau le kobehile ka 90-degree angle mme setsoe sa hau se haufi le' mele oa hau.
- Butle-butle potoloha letsoho la hao hole le 'mele oa hao ho fihlela le bapile le fatše, u boloke setsoe sa hao se eme 'me se le haufi le lehlakore la hau.
- Tšoara boemo bona nakoana, u utloe tsitsipano ea mesifa ea mahetla.
- Butle-butle khutlela sebakeng sa ho qala, ho laola ho sisinyeha, 'me u phete boikoetliso bakeng sa palo e lakatsehang ea ho pheta-pheta.
Exercise Tips:
- **Maemo a Nepahetseng**: Boloka mokokotlo o otlolohileng le mokokotlo o tiileng nakong eohle ea boikoetliso. Qoba ho khumama kapa ho itšetleha, kaha sena se ka lebisa mokokotlong oa mokokotlo le ho lebisa tlhokomelo e fosahetseng ea mesifa.
- **Motsamao o Butle le o Laolehang**: Ha o etsa potoloho e kantle, etsa bonnete ba hore o e etsa butle le ka tsela e laolehileng. Jerky kapa metsamao e potlakileng e ka baka kotsi mme e ke ke ea lebisa mesifa hantle.
- ** Ho beoa ha Elbow ka ho Le letona **: Setsoe sa hau se lokela ho lula se le haufi le 'mele oa hau mme se kobehe ka likhato tse 90 nakong eohle ea boikoetliso. Phoso e tloaelehileng ke ho tlohella setsoe ho suthela hole le 'mele, e leng se ka lebisang ho tlama ha mahetla le boikoetliso bo sa sebetseng hantle.
- **Qoba ho Atolosa ho Feta Ho Fetisisa**: Se ke oa potoloha letsoho la hau ho feta mokhoa oa lona oa tlhaho oa ho sisinyeha. Ho feteletsa ho ka lebisa mahetleng
FAQ
Can beginners do the Phetoho ea Kantle ea Lehetla la Cable?
Ee, ba qalang ba ka etsa boikoetliso ba Cable Standing Shoulder External Rotation. Leha ho le joalo, ke habohlokoa ho qala ka boima bo bobebe ho netefatsa foromo e nepahetseng le ho thibela kotsi. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo ea okametseng boikoetliso ho netefatsa hore ho sebelisoa mokhoa o nepahetseng. Joalo ka boikoetliso bofe kapa bofe bo bocha, ho bohlokoa ho mamela 'mele oa hau mme o se ke oa sutumetsa haholo kapele.
What are common variations of the Phetoho ea Kantle ea Lehetla la Cable?
- Resistance Band Standing Shoulder Rotation External Rotation: Phapang ena, sehlopha sa ho hanyetsa se sebelisoa ho e-na le mohala, e leng se etsang hore e be khetho e nkehang habonolo e ka etsoang kae kapa kae.
- Seated Cable Shoulder External Rotation: Phapang ena e etsoa ha e ntse e lutse, e ka fanang ka botsitso bo eketsehileng le ho tsepamisa maikutlo holim'a mesifa ea mahetla.
- Phetoho e Ntle ea Lehetleng la Letsoho le le leng: Phapang ena e shebana le letsoho le le leng ka nako, e u lumellang hore u tsepamise maikutlo lehetleng le leng le le leng ka bonngoe 'me u tsebe ho tseba le ho lokisa ho se leka-lekane hofe kapa hofe.
- Incline Bench Cable Shoulder External Rotation: Phapang ena e etsoa ha e ntse e robetse bencheng e tšekaletseng, e ka fanang ka lehlakoreng le fapaneng le matla a ho ikoetlisa.
What are good complementing exercises for the Phetoho ea Kantle ea Lehetla la Cable?
- Li-Face Pulls ke boikoetliso bo bong bo tlatsetsang ho potoloha ha Cable Standing Shoulder External Rotation, kaha ka bobeli ba sebetsa ka morao deltoids le mesifa ea rotator cuff, e ka ntlafatsang ho tsamaea ha mahetla le ho fokotsa kotsi ea kotsi.
- The Seated Dumbbell Shoulder Press e boetse e tlatsana le Cable Standing Shoulder External Rotation, kaha e lebisa tlhokomelo ho deltoid e ka pele, e fana ka boikoetliso bo leka-lekaneng bakeng sa motsoako oohle oa mahetla ha o kopantsoe le boikoetliso ba ho potoloha ka ntle.
Related keywords for Phetoho ea Kantle ea Lehetla la Cable:
- Ho ikoetlisa ka thapo bakeng sa mokokotlo
- Boikoetliso ba ho potoloha ka mahetla ka cable
- thapo e emeng ho potoloha ka mahetla
- Boikoetliso ba ho matlafatsa morao
- Boikoetliso ba cable bakeng sa mesifa ea mahetla
- Boikoetliso ba ho potoloha ka mahetla
- Boikoetliso ba mokokotlo oa mochini oa cable
- Boikoetliso ba mahetla ba ho potoloha ka ntle
- Boikoetliso ba thapo bakeng sa matla a mahetla
- Koetliso ea mesifa ea morao ka mochine oa cable.