Rola Li-hamstrings tse lutseng fatše

The Roll Hamstrings Sitting on Floor boikoetliso ke boikoetliso bo sebetsang le bo sebetsang bo lebisang mesifa ea hamstring, e ka ntlafatsang ho tenyetseha, ho matlafatsa matla a mesifa, le ho thusa ho thibela likotsi. Ke khetho e ntle bakeng sa baatlelete, batho ba chesehelang boikoetliso ba 'mele, kapa mang kapa mang ea batlang ho matlafatsa matla a bona a tlase a 'mele le ho tenyetseha. Batho ka bomong ba ka khetha boikoetliso bona kaha bo hloka lisebelisoa tse fokolang, bo ka etsoa kae kapa kae, 'me bo molemo ho fokotsa ho tiea ha mesifa le ho matlafatsa ts'ebetso ea kakaretso mesebetsing e fapaneng ea' mele.

Instructions

Step-by-step guide:

1. Beha rolara ea foam ka tlas'a lirope tsa hao, ka tlas'a marako a hao, 'me u behe matsoho fatše ka mor'a hao bakeng sa tšehetso.
2. Butle-butle pitikisa 'mele oa hau pele, u lumelle foam roller hore e theohele mangoleng a hau, ha u ntse u boloka mokokotlo oa hau o otlolohile le mokokotlo oa hau o otlolohile.
3. Khutlisetsa foam roller sebakeng sa ho qala, ka tlase ho marako a hau.
4. Pheta ts'ebetso ena bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka taolo le ho boloka motsamao o lieha ebile o tsitsitse.

Exercise Tips:

• Theola butle-butle: Ha u phunya hamstrings ea hau, etsa bonnete ba hore u thella butle-butle ho tloha tlase ho glute ho ea ka holim'a mokokotlo oa mangole. Ho bilika ka potlako ho ka etsa hore o fose mafito a bohlokoa 'me ho ka 'na ha se ke ha imolla mesifa e tiileng.
• Boloka Maemo: Ho bohlokoa ho boloka mokokotlo oa hau o otlolohile 'me u qobe ho thella nakong ea boikoetliso. Sena se ke ke sa thusa feela ho lebisa li-hamstrings ka katleho empa hape se tla thibela khatello leha e le efe e sa hlokahaleng mokokotlong oa hau.
• Qoba ho Roala ka ho Otloloha ka Manonyeletso: Phoso e tloaelehileng ke ho thella ka ho toba holim'a manonyeletso a lengole, e leng se ka bakang khathatso le kotsi e ka 'nang ea e-ba teng. Netefatsa hore o thetheha ka mesifa ea hau eseng manonyeletsong.
• Fetola Khatello: Haeba u

FAQ

What are good complementing exercises for the Rola Li-hamstrings tse lutseng fatše?

• Li-Glute Bridges: Le hoja Roll Hamstrings e lutse fatše e shebane le ho otlolla li-hamstrings, li-Glute Bridges li thusa ho li matlafatsa, hammoho le li-glutes le mokokotlo o ka tlaase, ho etsa boikoetliso bo leka-lekaneng bakeng sa ketane e ka morao.
• Li-Hamstring Curls tse emeng: Boikoetliso bona bo tlatselletsa Roll Hamstrings Sitting Floor ka ho kopanela ka mafolofolo le ho matlafatsa hamstrings sebakeng se emeng, se ka thusang ho ntlafatsa matla a leoto le ho leka-lekana.