Thepa ea Hip
:
Get the library in your pocket!
Overview:
The Hip Thrust ke boikoetliso ba matla bo shebaneng haholo le li-glutes, hamstrings le mantlha, e leng se etsang hore e be boikoetliso bo sebetsang bakeng sa ho matlafatsa 'mele o tlase le ho ntlafatsa matla a letheka. E loketse baatlelete, batho ba chesehelang boikoetliso ba 'mele, kapa mang kapa mang ea batlang ho matlafatsa tšebetso ea bona e tlase ea 'mele le sebopeho. Ho kenyelletsa letheka la hau kemisong ea hau ea boikoetliso ho ka thusa ho ntlafatsa lebelo la hau, bokhoni ba ho qhomela, ts'ebetso ea liatleletiki ka kakaretso, esita le ho thusa ho thibela likotsi tse amanang le mesifa e fokolang ea glute.
Table of Contents
Instructions
Step-by-step guide:
- Beha barbell kapa boima ba 'mele ka holim'a letheka la hao, u e tšoare sebakeng ka matsoho.
- Sututsa lirethe tsa hao ho phahamisa letheka ho ea siling, ho etsa bonnete ba hore 'mele oa hao o etsa mola o otlolohileng ho tloha mahetleng ho ea mangoleng a hao ka holimo ho motsamao.
- Tšoara boemo bona ka nakoana, ebe butle-butle theola letheka la hao ho ea sebakeng sa ho qala.
- Pheta motsamao ona bakeng sa palo e lakatsehang ea ho pheta-pheta, ho etsa bonnete ba hore u boloka mokokotlo oa hau o sebetsa nakong eohle ea boikoetliso ho sireletsa mokokotlo oa hau o tlase.
Exercise Tips:
- **Motsamao o Laoloang**: Ha u etsa ts'ebetso ea noka, ho bohlokoa ho boloka motsamao o laoloang. Qoba phoso e tloaelehileng ea ho sebelisa matla ho phahamisa letheka. Ho e-na le hoo, kopanya li-glutes tsa hau le mantlha ho phahamisa letheka la hao, 'me u li theole fatše ka mokhoa o liehang, o laoloang. Sena se tla thusa ho lebisa mesifa e nepahetseng le ho thibela kotsi.
- ** Boloka Chin ea Hao e Tletse 'me Mokokotlo oa Mokokotlo o sa Nepamele**: Ho sireletsa molala oa hao le mokokotlo, boloka selelu sa hao se lebile sefubeng sa hao 'me u boloke mokokotlo o sa nke lehlakore nakong eohle ea boikoetliso. Phoso e tloaelehileng ke ho sheba holimo kapa ho atolosa molala, e leng se ka lebisang
FAQ
Can beginners do the Thepa ea Hip?
Ee, ba qalang ba ka etsa boikoetliso ba Hip Thrust ka botlalo. Ke boikoetliso bo botle bakeng sa ho shebana le glutes le hamstrings. Leha ho le joalo, ho bohlokoa ho qala ka boima ba 'mele bo phutholohileng le bo laolehang, le ho tsepamisa maikutlo ho sebopeho le mokhoa oa ho qoba kotsi. Ho ka 'na ha e-ba molemo ho qala ho ikoetlisa ntle le boima ba' mele (boima ba 'mele letheka) ho tloaela motsamao. Joalo ka boikoetliso bofe kapa bofe, butle-butle eketsa boima ba 'mele ha matla le boiketlo ba boikoetliso bo ntse bo ntlafala. Ho ka thusa hape ho ba le mokoetlisi kapa setsebi sa boikoetliso ba 'mele se bonts'a boikoetliso pele ho netefatsa sebopeho se nepahetseng.
What are common variations of the Thepa ea Hip?
- Borokho ba Glute: Ho tšoana le ho phunyeletsa letheka, borokho ba glute bo etsoa fatše ho e-na le sebaka se phahameng.
- Barbell Hip Thrust: Phapang ena e kenyelletsa ho eketsa "barbell" lethekeng la hau bakeng sa khanyetso e eketsehileng, ho thusa ho matlafatsa matla a hau.
- Banded Hip Thrust: Ka phapang ena, sehlopha sa ho hanyetsa se behoa ho pota-pota lirope ho eketsa tsitsipano e eketsehileng le phephetso ho phunya letheka.
- Swiss Ball Hip Thrust: Phapang ena e kenyelletsa ho sebelisa bolo ea Switzerland tlas'a mahetla a hau, e ka thusang ho eketsa botsitso le botsitso ba mantlha.
What are good complementing exercises for the Thepa ea Hip?
- Li-Deadlifts ke boikoetliso bo bong bo babatsehang bo tlatsanang le Hip Thrusts hobane ka bobeli li sebetsa ketane e ka morao - mesifa e ka morao ea 'mele oa hau - ho ntlafatsa matla a' mele ka kakaretso le boemo.
- Matšoafo, joalo ka Hip Thrusts, a lebisa tlhokomelo 'meleng o ka tlaase, haholo-holo li-glutes, hamstrings, le quadriceps, tse ka ntlafatsang ho leka-lekana le ho tsamaisana ha li ntse li khothalletsa ho lumellana ha mesifa.
Related keywords for Thepa ea Hip:
- Boikoetliso ba Barbell Hip Thrust
- Mokhoa oa ho ikoetlisa oa Hip Thrust
- Ho matlafatsa Hips ka Barbell
- Ho haha Glute Hip Thrust
- Barbell Workout bakeng sa letheka
- Koetliso ea Hip Thrust
- Boikoetliso ba li-barbell bakeng sa mesifa ea letheka
- Mokhoa oa ho etsa Hip Thrust ka Barbell
- Mokhoa oa Hip Thrust o nang le litekanyo
- Boikoetliso bo sebetsang ba Barbell Hip Thrust