Sotha Push-up
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Overview:
The Twist Push-up ke boikoetliso bo matla bo matlafatsang melemo ea ho sututsa-up ea setso ka ho eketsa motsamao oa ho potoloha, o sa lebiseng sefuba le matsoho feela empa hape le mokokotlo oa hau le li-oblique. Boikoetliso bona bo loketse batho ba chesehelang boikoetliso ba 'mele ba mahareng ho isa ho ba tsoetseng pele ba batlang ho matlafatsa matla a bona a holimo le botsitso ba mantlha. Ka ho kenyelletsa Twist Push-up mekhoeng ea bona, batho ka bomong ba ka ntlafatsa ts'ebelisano ea bona ea 'mele ka kakaretso, ba khothalletsa boemo bo ntlafetseng, le ho eketsa matla a ts'ebetso, ho etsa hore mesebetsi ea letsatsi le letsatsi e be bonolo.
Table of Contents
Instructions
Step-by-step guide:
- Fokotsa 'mele oa hau fatše, u kobe litsoele tsa hau' me u boloke mokokotlo oa hau o kopane.
- Ha u ntse u sutumelletsa 'mele oa hau holimo, potoloha' mele oa hau ka ho le letona 'me u phahamise letsoho la hao le letona fatše, u le lebise ho siling.
- Khutlisetsa letsoho la hao le letona fatše, 'me u phete push-up, lekhetlong lena u potoloha torso ea hau ka ho le letšehali ebe u phahamisa letsoho la hao le letšehali ho ea siling.
- Tsoela pele ho fapanyetsana mahlakoreng bakeng sa push-up e 'ngoe le e' ngoe, ho etsa bonnete ba hore 'mele oa hau o lula o otlolohile' me motheo oa hau o lula o sebetsa nakong eohle ea boikoetliso.
Exercise Tips:
- Motsamao o Laolang: Ha o theolela 'mele oa hau fatše, boloka matsoele a hau a le haufi le' mele oa hau. Ha u sutumelletsa morao, sotha 'mele oa hau ka lehlakoreng le leng 'me u phahamise letsoho la lehlakore leo ho ea siling. Khutlela sebakeng sa lepolanka 'me u phete ka lehlakoreng le leng. Phoso e tloaelehileng eo u lokelang ho e qoba: Qoba ho potlakela ho ikoetlisa. Mokhatlo o mong le o mong o lokela ho etsoa ka boomo le ho laoloa ho kopanela mesifa e nepahetseng le ho qoba kotsi.
- Kopanya Core ea Hao: Nakong eohle ea boikoetliso, boloka mesifa ea hau ea mantlha e sebetsa. Sena se tla thusa ho tsitsisa 'mele oa hau le ho etsa hore boikoetliso bo atlehe haholoanyane. Tloaelehileng
FAQ
Can beginners do the Sotha Push-up?
Ee, ba qalang ba ka etsa boikoetliso ba Twist Push-up empa ho ka ba thata. Boikoetliso bona bo hloka tekanyo e itseng ea matla le ho leka-lekana. Ho khothaletsoa hore ba qalang ba qale ka li-push-ups tsa mantlha 'me butle-butle ba kenyelle mefuta e fapaneng e tsoetseng pele joalo ka Twist Push-up ha ba ntse ba matlafatsa matla le boitšepo. Haeba ba fumana Twist Push-up e le thata haholo, ba ka e fetola ka ho ikoetlisa ka mangole ho e-na le menoana ea bona. Joalo ka mehla, ho bohlokoa ho sebelisa foromo e nepahetseng ho thibela kotsi.
What are common variations of the Sotha Push-up?
- T-Push-up: Phetolelong ena, u etsa push-up e tloaelehileng empa ha u nyoloha, u sotha 'mele oa hau ebe u otlolla letsoho le le leng ho ea siling, u etsa sebopeho sa 'T' ka 'mele oa hau.
- One Arm Twist Push-up: Ena ke phetoho e phephetsang moo o etsang push-up ka letsoho le le leng ha o ntse o sotha ka lehlakoreng la letsoho le atolositsoeng.
- Pike Twist Push-up: Mona, o qala o le boemong ba pike, o etsa push-up, 'me ha u sutumetsa holimo, u sotha' mele oa hau ka lehlakoreng le leng.
- Side Plank Twist Push-up: Sena se kenyelletsa ho etsa push-up, ebe o fetela lepolanka le lehlakoreng le ho sotha torso, pele o khutlela sebakeng sa push-up.
What are good complementing exercises for the Sotha Push-up?
- Russian Twist: Boikoetliso bona bo boetse bo tlatselletsa Twist Push-up kaha e shebile li-obliques le abs, tse ts'oanang le ts'ebetso ea ho sotha ha push-up, e thusa ho eketsa matla a ho potoloha le ho ntlafatsa bokhoni ba hau ba ho laola le ho etsa twist ho push-up, holimo.
- Dumbbell Bench Press: Boikoetliso bona bo tlatsana le Twist Push-up ka ho matlafatsa mesifa ea sefuba, mahetla le letsoho tse amehang haholo mokhatlong oa push-up, kahoo ho ntlafatsa matla le mamello e hlokahalang bakeng sa ho etsa Twist Push-up.
Related keywords for Sotha Push-up:
- Boikoetliso ba Twist Push-up
- Boikoetliso ba sefuba ba 'mele
- Mokhoa oa Twist Push-up
- Mokhoa oa ho etsa li-Push-ups tsa Twist
- Boikoetliso ba 'mele bakeng sa sefuba
- Ho matlafatsa sefuba Twist Push-up
- Ts'ebetso ea Twist Push-up fitness
- Boikoetliso ba lapeng Twist Push-up
- Twist Push-up bakeng sa ho haha mesifa
- Boikoetliso ba sefuba ba Twist Push-up