Setsoe - Katoloso - Litlhaloso

Boikoetliso ba Elbow-Extension-Articulations ke boikoetliso bo molemo boo haholo-holo bo shebaneng le ho matlafatsa le ho ntlafatsa ho tenyetseha ha motsoako oa setsoe le mesifa e amanang le eona. E loketse batho ba hlaphoheloang likotsing, baatlelete ba ikemiselitseng ho ntlafatsa ts'ebetso ea bona, kapa mang kapa mang ea batlang ho boloka bophelo bo botle bo kopaneng. Batho ba ka batla ho etsa boikoetliso bona ho thibela ho satalla ha manonyeletso, ho eketsa mefuta e mengata ea ho sisinyeha, le ho khothaletsa ts'ebetso e ntle ea letsoho mesebetsing ea letsatsi le letsatsi.

Instructions

Step-by-step guide:

1. Ema kapa u lule u otlolohile 'me u tšoare dumbbell ka letsoho la hao le shebile holimo.
2. Boloka letsoho la hao le ka holimo le eme, le le haufi le 'mele oa hau le ho pota-pota fatše.
3. Butle-butle otlolla letsoho la hao, u phahamise dumbbell ho fihlela letsoho la hao le atolosoa ka ho feletseng 'me le bapile fatše.
4. Tšoara boemo bona nakoana, u utloe tsitsipano ho triceps ea hau.
5. Butle-butle theola dumbbell ho khutlela sebakeng sa ho qala, u koba setsoe sa hau ho lehlakoreng la 90-degree. Sena se phethela pheta-pheto e le 'ngoe. Ka kopo, buisana le setsebi sa bophelo bo botle kapa mokoetlisi ea nang le setifikeiti ho netefatsa hore u etsa boikoetliso bona ka nepo le ka polokeho.

Exercise Tips:

• Metsamao e Laoloang: Qoba ho sisinyeha ka potlako kapa ho sisinyeha. Sena ha se sebetse hantle feela, empa se ka boela sa baka kotsi. Ho e-na le hoo, lebisa tlhokomelo metsamaong e liehang, e laoloang. Atolosa letsoho la hao ka botlalo, ebe butle u le khutlisetsa sebakeng sa ho qala. Sena se tla u thusa ho kopanya mesifa e nepahetseng le ho fumana boholo ba boikoetliso.
• Ho Futhumala: Pele u qala boikoetliso leha e le bofe, ke habohlokoa hore u futhumale. Sena se thusa ho lokisa mesifa le manonyeletso bakeng sa mosebetsi o tlang oa 'mele, ho fokotsa kotsi ea kotsi. Metsotso e seng mekae ea cardio e bobebe, joalo ka ho matha sebakeng kapa ho tlola li-jacks, e ka lekana.
• Sebelisa Boima bo Loketseng: Haeba u sebelisa litšepe ho

FAQ

What are good complementing exercises for the Setsoe - Katoloso - Litlhaloso?

• Push-ups: Li-push-ups li boetse li sebetsa mesifa ea tricep le mesifa ea mahetla, e leng senotlolo sa ho atolosa setsoe, ho matlafatsa matla a 'mele o ka holimo le bophelo bo botle ba manonyeletso.
• Overhead Tricep Extension: Boikoetliso bona bo lebisa ka ho khetheha mesifa ea tricep, e thusang ho nts'etsopele ea mesifa ea mesifa le matla a pota-potileng lenonyeletso la setsoe, e leng se ka ntlafatsang katleho le ho phalla ha metsamao ea setsoe.