Sehlopha se emeng ka morao mola oa lekhalo
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Overview:
The Band Standing Rear Delt Row ke boikoetliso bo sebetsang haholo bo etselitsoeng ho matlafatsa le ho matlafatsa li-deltoid tse ka morao, mokokotlo o ka holimo le mesifa ea mantlha. E loketse mang kapa mang ea batlang ho ntlafatsa botsitso ba mahetla, matla a holimo a 'mele, le boemo ba 'mele, ho etsa hore e be khetho e ntle bakeng sa baatlelete, batho ba chesehelang boikoetliso ba 'mele, le batho ka bomong kalafong ea' mele. Ka ho kenyelletsa boikoetliso bona kemisong ea hau, u ka ntlafatsa matla a hau a ka holimo a 'mele, ho ntlafatsa ho tsamaisana ha' mele oa hau, le ho fokotsa kotsi ea ho tsoa likotsi tsa mahetla le mokokotlo.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara lipheletso tsa sehlopha letsohong le leng le le leng ka matsoho a hao a shebane, 'me u khumame mangole hanyenyane.
- Koba 'mele oa hau ka pele lethekeng ho fihlela o batla o bapile le fatše, o ntse o boloka mokokotlo oa hau o otlolohile.
- Hula lebanta le lebile sefubeng sa hau, u boloke litsoe tsa hau li le bophara 'me u petetsa mahetla a mahetla hammoho.
- Butle-butle theola matsoho a hau ho ea sebakeng sa ho qala, u boloke taolo ea sehlopha, 'me u phete boikoetliso bakeng sa palo eo u e batlang ea ho pheta-pheta.
Exercise Tips:
- Metsamao e Laoloang: Hula lebanta ho ea sefubeng sa hau se ka holimo, u boloke likhapha tsa hau li ntse li fofa nakong ea ho sisinyeha. Qoba ho sisinyeha ho sisinyeha 'me u sebelise motsamao o laoloang, o boreleli ho kenya li-deltoid tsa hau tse ka morao hantle. Ho sisinyeha ka potlako kapa ho sa laoleheng ho ka lebisa khatellong ea mesifa.
- Boloka li-elbows li le holimo: Netefatsa hore likhaba tsa hau li lula li le holimo ho feta matsoho a hao nakong eohle ea boikoetliso. Sena se thusa ho shebisisa li-deltoid tse ka morao ka nepo. Ho theola likhahla tsa hau ho ka lebisa tlhokomelo ho lihlopha tse ling tsa mesifa le ho fokotsa katleho ea boikoetliso ho li-deltoids tsa hau tse ka morao.
- U se ke Ua Koala Mokokotlo oa Hao: Ha u ntse u ikoetlisa, qoba ho phunya mokokotlo oa hau kaha ho ka beha khatello e sa hlokahaleng mokokotlong oa hau o ka tlase. Boloka
FAQ
Can beginners do the Sehlopha se emeng ka morao mola oa lekhalo?
Ee, ba qalang ba ka etsa boikoetliso ba Band e emeng ka morao. Leha ho le joalo, ba lokela ho qala ka sehlopha se bobebe sa ho hanyetsa ho etsa bonnete ba hore ba sebelisa sebopeho se nepahetseng le hore ba se ke ba hatella mesifa ea bona. Hape ho molemo ho ba le mokoetlisi kapa motho ea nang le boiphihlelo a bonts'a boikoetliso pele ho netefatsa mokhoa o nepahetseng. Joalo ka boikoetliso bohle, ho bohlokoa ho mamela 'mele oa hau mme o se ke oa sutumetsa kapele haholo ho qoba kotsi.
What are common variations of the Sehlopha se emeng ka morao mola oa lekhalo?
- Phapang e 'ngoe ke Single-Arm Band Rear Delt Row, e shebaneng le letsoho le le leng ka nako, e fana ka boikoetliso bo matla lehetleng ka leng.
- U ka boela ua leka Incline Bench Band Rear Delt Row, moo u robalang ka sefahleho holim'a benche e tšekaletseng ebe u etsa mola ka sehlopha se khomaretsoeng sebakeng se tlaase sa ankora.
- The Band Rear Delt Row e nang le Twist e eketsa ho potoloha ka holimo ho motsamao, ha e kopane feela le li-delts tse ka morao, empa le mesifa ea rotator cuff.
- Qetellong, Supine Band Rear Delt Row e etsoa e robetse mokokotlong oa hao 'me letlapa le khomaretsoe ka holim'a hao, le hulela lebanta sefubeng sa hau.
What are good complementing exercises for the Sehlopha se emeng ka morao mola oa lekhalo?
- Li-Face Pulls: Boikoetliso bona bo boetse bo lebisa tlhokomelo ho li-deltoid tse ka morao, tse tšoanang le tsa Band Standing Rear Delt Row, empa ka lehlakoreng le fapaneng, ho netefatsa ho ikoetlisa ka ho feletseng bakeng sa mesifa ea ka morao ea mahetla.
- Phatlalatso e Phahameng: Boikoetliso bona bo lebisa tlhokomelo ho li-deltoids tse ka pele, ho tlatsana le Band Standing Rear Delt Row ka ho etsa bonnete ba hore lihlooho tsohle tse tharo tsa mesifa ea deltoid - anterior, lateral, le posterior - li sebetsa, ho khothalletsa matla a mahetla ka kakaretso le botsitso.
Related keywords for Sehlopha se emeng ka morao mola oa lekhalo:
- Boikoetliso ba sehlopha bakeng sa mahetla
- Mola o ka morao o nang le sehlopha
- Resistance band mahetleng a boikoetliso
- Boikoetliso ba mola o emeng
- Ho matlafatsa mahetla ka sehlopha
- Resistance band delt row
- Boikoetliso ba deltoid bo ka morao bo nang le sehlopha
- Boikoetliso ba sehlopha bakeng sa delts e ka morao
- Boikoetliso ba sehlopha sa ho toning mahetleng
- Boikoetliso bo emeng bo ka morao bo nang le sehlopha