Sehlahisoa sa Mahetla sa Extensor le Retractor Stretch
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Overview:
The Shoulder Extensor Adductor And Retractor Stretch ke boikoetliso bo pharaletseng bo etselitsoeng ho ntlafatsa ho feto-fetoha ha maemo, ho ntlafatsa boemo, le ho fokotsa tsitsipano ea mesifa mahetleng, morao le sefuba. Boikoetliso bona bo loketse batho ba kenang mesebetsing e hlokang tšebeliso e ngata ea mahetla kapa ba qetang lihora tse telele tafoleng, e leng se lebisang ho hunched mahetla. Ka ho kenyelletsa mokhoa ona oa ho otlolla kemisong ea bona, batho ka bomong ba ka kokobetsa ho se phutholohe ha mahetla le mokokotlo, ho eketsa mefuta e mengata ea ho sisinyeha, le ho khothaletsa ho tsamaisana hantle ha 'mele ka kakaretso.
Table of Contents
Instructions
Step-by-step guide:
- Otlolla matsoho a hao ka ho toba ka pel'a hao bophahamong ba mahetla, kopanya menoana ea hau ka matsoho a shebile ka ntle.
- Ka bonolo sutumelletsa matsoho a hao pele ha u ntse u boloka matsoho a hao a otlolohile, u lokela ho ikutloa u otlolohile mahetleng a hao le ka morao holimo.
- Tšoara sebaka sena ka metsotsoana e ka bang 20 ho isa ho e 30, u phefumoloha ka mokhoa o tloaelehileng.
- Butle-butle lokolla ho otlolla 'me u khutlele sebakeng sa ho qala, ebe u pheta boikoetliso ka makhetlo a 3-5.
Exercise Tips:
- Boemo bo Nepahetseng: Ho boloka boemo bo nepahetseng ho bohlokoa ha o etsa Shoulder Extensor Adductor le Retractor otlolla. Ema kapa u lule u otlolohile, u se ke ua phunya mokokotlo kapa oa hulela pele, kaha maemo ana a fosahetseng a ka lebisa khatellong kapa kotsi.
- Laola Metsamao ea Hao: Tsamaea butle butle 'me u qobe metsamao efe kapa efe e sisinyehang kapa ea tšohanyetso. Tsena li ka baka khatello ea mesifa kapa ho hohla. Ho e-na le hoo, lebisa tlhokomelo metsamaong e boreleli, e laoloang.
- U se ke Ua Otlolla Ho Fetisisa: Phoso e tloaelehileng ke ho sutumelletsa 'mele oa hau ho feta meeli ea oona. Ho ikotlolla ha hoa lokela ho baka bohloko le ka mohla. Haeba u utloa bohloko, ho bolela hore u sututsa ka matla haholo. Ho e-na le hoo, ikemisetsa ho hula ka bonolo.
- Ho lumellana: Ho lumellana ke senotlolo sa ho bona liphetho. Leka ho
FAQ
Can beginners do the Sehlahisoa sa Mahetla sa Extensor le Retractor Stretch?
Ee, ba qalang ba ka etsa boikoetliso ba Shoulder Extensor Adductor And Retractor Stretch. Leha ho le joalo, ho bohlokoa ho qala ka ho otlolla leseli ho thibela likotsi tse ka bang teng. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho boloka sebopeho le mokhoa o nepahetseng. Haeba u sa tsebe hantle hore na u ka etsa boikoetliso bona joang, ho ka ba molemo ho buisana le mokoetlisi oa hau kapa setsebi sa 'mele. Ba ka fana ka tataiso le ho netefatsa hore u etsa boikoetliso ka nepo.
What are common variations of the Sehlahisoa sa Mahetla sa Extensor le Retractor Stretch?
- The Doorway Stretch ke phapang e 'ngoe moo u emang monyako o bulehileng, beha matsoho a hao bophahamong ba mahetla ka mahlakoreng a mabeli a foreimi,' me u sekamele pele ho fihlela u ikutloa u otlolohile mahetleng le sefuba.
- The Seated Row Stretch ke phapang moo u lutseng fatše le maoto a hao a atolositsoeng, loop lebanta la ho hanyetsa ho pota-pota maoto a hao, 'me u khutlele morao holim'a sehlopha, u petelletsa mahetla a mahetla hammoho.
- The Band Pull-Apart Stretch ke phapang moo o tšoarang sehlopha sa ho hanyetsa ka matsoho a mabeli ka pel'a hao sefubeng, ebe o hula sehlopha ka thōko, o kopanya mahetla a mahetla hammoho.
- The Reverse Fly Stretch ke mofuta o fapaneng moo o emang ka mangole a kobehileng hanyane, o sekamela pele ho tloha lethekeng, 'me o otlolla matsoho a hau a otlolohile.
What are good complementing exercises for the Sehlahisoa sa Mahetla sa Extensor le Retractor Stretch?
- Mela e Bent-Over: Boikoetliso bona bo tlatsana le Shoulder Extensor Adductor le Retractor Stretch ka ho lebisa mesifa ea rhomboids le latissimus dorsi, e leng mesifa e ka sehloohong e amehang ka ho khutlisa mahetla le ho kenya letsoho, ka ho latellana, kahoo ho eketsa matla le ho feto-fetoha ha mesifa ena.
- Li-Face Pulls: Koetliso ena e tlatsana le Shoulder Extensor Adductor le Retractor Stretch ka ho lebisa tlhokomelo ho li-deltoids tse ka morao, trapezius e ka holimo, le li-rhomboids, tse bohlokoa bakeng sa ho hula lehetla le ho fokotsa, ka tsela eo ho matlafatsa bophelo bo botle ba mahetla le ho ema.
Related keywords for Sehlahisoa sa Mahetla sa Extensor le Retractor Stretch:
- Boikoetliso ba mahetla a boima ba 'mele
- Ho otlolla mahetla ka extensor
- Boikoetliso ba mahetla ba li-adductor le retractor
- Boikoetliso ba 'mele bakeng sa mahetla
- Boikoetliso ba ho matlafatsa mahetla
- Boikoetliso ba lapeng bakeng sa mesifa ea mahetla
- Ho otlolla mahetla a lehetla la adductor
- Ho otlolla mahetla a boima ba 'mele
- Boikoetliso ba toning ea mesifa ea mahetla
- Boikoetliso bakeng sa li-extensors tsa mahetla le li-retractors