Smith Reverse Hyperextension
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Overview:
Boikoetliso ba Smith Reverse Hyperextension ke boikoetliso ba ho haha matla haholo-holo bo lebisang mokokotlong o ka tlase, glutes le hamstrings. E loketse baatlelete, batho ba phahamisang litšepe, le ba chesehelang boikoetliso ba 'mele ba batlang ho ntlafatsa matla a bona a mantlha, botsitso le papali ea lipapali. Ho etsa boikoetliso bona ho ka thusa ho ntlafatsa tlhaloso ea mesifa, ho ntlafatsa boemo, le ho fokotsa kotsi ea likotsi tsa mokokotlo, ho etsa hore e be tlatsetso ea bohlokoa ho mofuta ofe kapa ofe oa boikoetliso.
Table of Contents
Instructions
Step-by-step guide:
- Tšoara bar ea mochini oa Smith o lokelang ho ba ka pel'a hao hoo e ka bang bolelele ba mahetla, ena e tla ba sebaka sa hau sa ho qala.
- Ho hema 'me u qale ho theola 'mele oa hau o ka holimo ho ea fatše ka ho inamela thekeng ha u ntse u boloka mokokotlo oa hau o otlolohile.
- Exhale ha u ntse u fetola motsamao, u phahamisa 'mele oa hao o ka holimo ka ho atolosa letheka ho fihlela' mele oa hao o otlolohile.
- Pheta motsamao ona bakeng sa palo e khothaletsoang ea ho pheta-pheta, ho etsa bonnete ba ho boloka mokokotlo oa hau o otlolohile le metsamao ea hau e laoloa nakong eohle ea boikoetliso.
Exercise Tips:
- Metsamao e Laoloang: Qoba ho tsoka maoto kapa ho sebelisa matla ho phahamisa maoto. Sena ha se fokotse feela katleho ea boikoetliso empa hape se ka baka kotsi. Ho e-na le hoo, tsepamisa maikutlo ho sebelisa li-glutes le mesifa ea morao ho phahamisa maoto. Motsamao o lokela ho tsamaea butle le ho laoloa, ho ea holimo le ho theosa.
- Boloka Mokokotlo o sa Lebaleheng: Phoso e 'ngoe e tloaelehileng ke ho phunya mokokotlo ka mokhoa o feteletseng nakong ea boikoetliso. Sena se ka beha khatello e sa hlokahaleng mokokotlong o ka tlase mme sa baka kotsi. Boloka mokokotlo oa hau o le boemong bo sa jeleng paate nakong eohle ea boikoetliso, u kopane le mokokotlo oa hau ho thusa ho boloka boemo bona.
- Range of Motion: Se ke oa fokotsa mefuta ea hau ea
FAQ
Can beginners do the Smith Reverse Hyperextension?
Ee, ba qalang ba ka etsa boikoetliso ba Smith Reverse Hyperextension, empa ho bohlokoa ho qala ka boima bo bobebe kapa esita le bar feela ho netefatsa sebopeho se nepahetseng le ho thibela kotsi. Ho boetse hoa thusa ho ba le mokoetlisi kapa motho ea gym ea nang le boiphihlelo ho okamela le ho tataisa boikoetliso qalong. Joalo ka boikoetliso bofe kapa bofe, ho bohlokoa ho eketsa boima butle butle ha matla le boiketlo ba boikoetliso bo ntse bo ntlafala.
What are common variations of the Smith Reverse Hyperextension?
- The Incline Bench Reverse Hyperextension ke phapang e 'ngoe, moo u sebelisang benche e sekametseng ho etsa boikoetliso, e ka fanang ka sekhahla se fapaneng le matla.
- The Glute Ham Phahamisa Machine Reverse Hyperextension ke phetoho moo boikoetliso bo etsoang ka mochine oa glute ham o phahamisang, o lebisitse mokokotlong o ka tlaase le glutes ka katleho.
- The Bodyweight Reverse Hyperextension ke phapang e bonolo moo ho se nang lisebelisoa le boikoetliso bo etsoang ho sebelisoa boima ba 'mele feela bakeng sa ho hanyetsa.
- The Band-Assisted Reverse Hyperextension ke phapang moo u sebelisang sehlopha sa ho hanyetsa ho eketsa boemo bo eketsehileng ba bothata ba ho ikoetlisa, ho thusa ho matlafatsa mokokotlo o ka tlaase le glutes.
What are good complementing exercises for the Smith Reverse Hyperextension?
- Borokho ba Glute ke boikoetliso bo bong bo amanang le bona, bo lebisang tlhokomelo haholo-holo ho li-glutes le hamstrings, tse sebetsanang le Smith Reverse Hyperextensions, kahoo li matlafatsa tsoelo-pele ea mesifa ena.
- Likatoloso tse ka tlase tsa morao li ka boela tsa tlatsana le Smith Reverse Hyperextensions ka ho lebisa ka ho khetheha mesifa e ka tlaase ea morao, ho ntlafatsa matla le botsitso ba tsona e leng tsa bohlokoa bakeng sa ho etsa Smith Reverse Hyperextensions ka katleho.
Related keywords for Smith Reverse Hyperextension:
- Ho ikoetlisa ka mochini oa Smith
- Smith Reverse Hyperextension boikoetliso
- Boikoetliso ba ho matlafatsa letheka
- Smith machine hip workouts
- Fetola boikoetliso ba hyperextension
- Smith machine boikoetliso bakeng sa letheka
- Boikoetliso ba Hip extension
- Smith Reverse Hyperextension mokhoa
- Koetliso ea mochini oa Smith
- Boikoetliso bo tsoetseng pele ba hip le mochini oa Smith.