Sedikadikwe sa Leoto se Lekang Lehlakoreng
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Overview:
The Side Lying Leg Circle ke boikoetliso bo molemo boo haholo-holo bo shebaneng le letheka, glutes le lirope, ho matlafatsa matla, ho feto-fetoha ha maemo le botsitso libakeng tsena. Ke boikoetliso bo botle haholo bakeng sa batho ba chesehelang boikoetliso ba 'mele maemong ohle, haholo ba ikemiselitseng ho ntlafatsa matla a tlase a 'mele kapa ho folisa maqeba a noka kapa mangole. Batho ba ka khetha ho kenyelletsa boikoetliso bona kemisong ea bona kaha ha bo khothalletse ho leka-lekana ha 'mele le boemo bo botle feela empa hape bo thusa ho toning mesifa e tlase ea' mele ntle le tlhoko ea lisebelisoa tsa boikoetliso.
Table of Contents
Instructions
Step-by-step guide:
- Phahamisa leoto la hao le ka holimo hoo e ka bang bolelele ba letheka, u boloke leoto la hao le tsitsitse 'me leoto la hao le otlolohile.
- Qala ho etsa li-circles tse nyenyane moeeng ka leoto la hao le phahamisitsoeng, u boloke letheka la hao le tsitsitse 'me mokokotlo oa hau o kopane ho qoba ho sisinyeha pele le pele.
- Ka mor'a ho tlatsa palo e behiloeng ea li-circles ka lehlakoreng le le leng, khutlela morao 'me u etse palo e tšoanang ea li-circles ka lehlakoreng le fapaneng.
- Theola leoto la hau fatše ho tlatsa rep e le 'ngoe, ebe u fetola mahlakoreng' me u phete boikoetliso ka leoto le leng.
Exercise Tips:
- Metsamao e Laoloang: Qoba ho potlakela ho tsamaea. Senotlolo sa ho fumana molemo ka ho fetisisa boikoetlisong bona ke ho etsa selikalikoe sa leoto le leng le le leng butle-butle le ka taolo. Sena se thusa ho kopanya mesifa e lebisitsoeng ka katleho le ho fokotsa kotsi ea kotsi.
- Phefumoloho e Nepahetseng: Ho bohlokoa ho boloka phefumoloho e nepahetseng nakong eohle ea boikoetliso. Inhale ha u qala selikalikoe 'me u ntše moea ha u ntse u se phetha. Sena se thusa ho boloka mesifa ea hau e na le oksijene 'me e ka boela ea thusa ho boloka maikutlo a hau le morethetho nakong ea boikoetliso.
- Qoba Motsamao oa Hip
FAQ
Can beginners do the Sedikadikwe sa Leoto se Lekang Lehlakoreng?
E, ba qalang ka sebele ba ka etsa boikoetliso ba Side Lying Leg Circle. Ke boikoetliso bo se nang tšusumetso e fokolang haholo-holo bo shebaneng le letheka, lirope le mesifa ea mantlha. Leha ho le joalo, joalo ka boikoetliso bofe kapa bofe bo bocha, ho bohlokoa ho qala butle le ho boloka sebopeho se nepahetseng ho qoba kotsi. Haeba ho na le ho se phutholohe kapa bohloko, ho molemo ho emisa le ho buisana le setsebi sa 'mele kapa setsebi sa' mele. Mehato ea mantlha ea ho etsa boikoetliso bona ke ena: 1. Robala ka lehlakore 'mele oa hau ka tsela e otlolohileng. Beha hlooho ea hau letsohong kapa letsohong la hau. 2. Boloka leoto la hao le ka tlaase le kobehile hanyenyane bakeng sa botsitso 'me u phahamise leoto la hao le ka holimo hoo e ka bang bolelele ba letheka. 3. Supa menoana ea hau 'me u qale ho latela selikalikoe moeeng ka leoto la hao le phahamisitsoeng. 4. Etsa li-circles tse ka bang 10-15, ebe u khutlisetsa tataiso ea li-circles tsa hau bakeng sa ho pheta-pheta 10-15. 5. Fetolela ka lehlakoreng le leng 'me u phete ka leoto le leng. Hopola, senotlolo ke ho boloka taolo le botsitso ho pholletsa le
What are common variations of the Sedikadikwe sa Leoto se Lekang Lehlakoreng?
- Sedikadikwe sa Leoto le Lekang Le Leng le Sehlopha sa Resistance: Phapang ena, sehlopha sa ho hanyetsa se pota-potile maqaqailaneng, se fana ka tsitsipano e sa feleng le ho etsa hore boikoetliso bo be thata haholoanyane.
- Selikalikoe sa Leoto le Lekang Le Leng le Mini Ball: Ho beha bolo e nyane lipakeng tsa lirope tsa hau nakong ea boikoetliso ho ka thusa ho kopanya mesifa ea hau ea serope ka katleho.
- Lehlakoreng la Leoto la Leoto le nang le Ring ea Pilates: Ho sebelisa selikalikoe sa Pilates ho ka thusa ho matlafatsa boikoetliso ka ho fana ka khanyetso ha u penya lesale pakeng tsa maoto a hao nakong ea potoloho ea selikalikoe.
- Selikalikoe sa Leoto se Lekang le Hip Lift: Ho eketsa letheka ho ikoetlisa ha ho sebetse feela mesifa ea maoto empa hape ho lebisa tlhokomelo ea hau ea mantlha le ea glutes.
What are good complementing exercises for the Sedikadikwe sa Leoto se Lekang Lehlakoreng?
- Side Plank Hip Lifts: Feela joaloka Side Lying Leg Circle, boikoetliso bona bo sebetsa ho li-oblique le li-hip abductors, ho matlafatsa matla a mantlha le botsitso, le ho ntlafatsa ho leka-lekana.
- Borokho ba Glute: Boikoetliso bona bo tlatselletsa Selikalikoe sa Leoto sa Lehlakoreng ka ho lebisa gluteus maximus le hamstrings, ka tsela eo ho khothalletsa ho tsamaea hantle ha letheka le ho matlafatsa matla a tlase a 'mele ka kakaretso.
Related keywords for Sedikadikwe sa Leoto se Lekang Lehlakoreng:
- Boikoetliso ba Leg Circle ka lehlakore
- Boikoetliso ba 'mele bakeng sa letheka
- Tloaelo ea ho Roala Leoto ka Mathoko
- Boikoetliso ba ho matlafatsa letheka
- Boikoetliso ba noka ea 'mele
- Mokhoa oa ho Leka Lehlakoreng la Leoto
- Boikoetliso ba 'mele bo lebisitsoe ho Hips
- Lehlakore Le Leg Leg Circle metsamao
- Koetliso bakeng sa mesifa ea letheka
- Lehlakore Le Leg Leg Circle boikoetliso ba 'mele