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Tobetsa Mokatong oa Dumbbell Alternating

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Overview:

The Dumbbell Alternating Floor Press ke boikoetliso bo matlafatsang boo haholo-holo bo lebisang sefuba, mahetleng le li-triceps, ha bo ntse bo kenya letsoho motheong oa botsitso. Ke khetho e ntle haholo bakeng sa ba qalang le ba chesehelang boikoetliso bo tsoetseng pele kaha e ka fetoloa habonolo maemong a fapaneng a boikoetliso. Batho ba ka 'na ba khetha boikoetliso bona kaha bo matlafatsa matla a' mele o ka holimo, bo ntlafatsa ho leka-lekana ha mesifa, 'me e ka ba mokhoa o sireletsehileng ho feta mochine oa khatiso oa benche ka lebaka la mefuta e fokolang ea ho tsamaea.

Table of Contents

  1. Instructions
    1. Step-by-step guide
    2. Exercise Tips
  2. FAQ
    1. Can beginners to the Tobetsa Mokatong oa Dumbbell Alternating?
    2. Common variations of the Tobetsa Mokatong oa Dumbbell Alternating?
    3. Good complementing exercises for the Tobetsa Mokatong oa Dumbbell Alternating?
  3. Related keywords

Instructions

Step-by-step guide:

  1. Beha matsoho a hau ka lehlakoreng la 90-degree 'me liatla tsa hau li shebile hole le uena, ena ke sebaka sa hau sa ho qala.
  2. Sututsa dumbbell e le 'ngoe holimo ho ea siling, u otlolle letsoho la hao ka ho feletseng 'me u boloke dumbbell e' ngoe e le sebakeng sa ho qala.
  3. Butle-butle theola letsoho le atolositsoeng ho khutlela sebakeng sa ho qala, ebe u pheta motsamao ka letsoho le leng.
  4. Tsoela pele ho fapanyetsana pakeng tsa letsoho le leng le le leng bakeng sa palo eo u e batlang ea ho pheta-pheta, ho etsa bonnete ba ho boloka mokokotlo oa hau o bataletse fatše nakong eohle ea boikoetliso.

Exercise Tips:

  • Tsamaiso e Laolang: Ha u theola dumbbell e le 'ngoe, boloka letsoho la hao le leng le otlolohile. Theola dumbbell ho fihlela letsoho la hao le ka holimo le ama fatše. Emisa, ebe o tobetsa dumbbell ho ea sebakeng sa ho qala. Ntho ea bohlokoa mona ke ho laola motsamao ka bobeli tseleng e theohang le tseleng e nyolohang. Qoba ho tlohella dumbbell hore e theohe kapele kapa e theohe fatše, kaha sena se ka baka khatello kapa kotsi.
  • Boloka Mokokotlo oa Hau: Nakong eohle ea boikoetliso, ke habohlokoa ho boloka mokokotlo o bataletseng khahlanong le fatše. Qoba ho phunya mokokotlo oa hau kapa ho phahamisa mokokotlo oa hau o ka tlase ho tloha fatše, kaha sena se ka lebisa likotsing tsa mokokotlo.
  • Kopanya Core ea Hao: Ha u ntse u etsa

FAQ

Can beginners do the Tobetsa Mokatong oa Dumbbell Alternating?

Ee, ba qalang ba ka etsa boikoetliso ba Dumbbell Alternating Floor Press. Ke motsamao o batlang o le bonolo o lebisitseng sefuba, mahetleng le triceps. Leha ho le joalo, joalo ka boikoetliso bofe kapa bofe bo bocha, ba qalang ba lokela ho qala ka litekanyo tse bobebe ho netefatsa hore ba sebelisa sebopeho se nepahetseng le ho thibela kotsi. Kamehla ke mohopolo o motle ho ba le mokoetlisi oa hau kapa motho ea nang le boiphihlelo a laole linako tse 'maloa tsa pele ho netefatsa hore boikoetliso bo etsoa ka nepo.

What are common variations of the Tobetsa Mokatong oa Dumbbell Alternating?

  • Single Arm Dumbbell Floor Press: Ka phetoho ena, u etsa boikoetliso ka letsoho le le leng ka nako, e leng se ka thusang ho ntlafatsa botsitso ba mesifa le ho hokahanya.
  • Dumbbell Floor Press le Glute Bridge: Phapang ena e kenyelletsa ho phahamisa letheka la hau fatše ho ea sebakeng sa borokho bo boreleli ha u ntse u etsa mochine oa khatiso, o eketsang karolo ea mantlha le e tlase ea 'mele ho ikoetlisa.
  • Dumbbell Alternating Chest Press ka Stability Ball : Phapang ena e kenyelletsa ho etsa boikoetliso ka bolo e tsitsitseng ho e-na le fatše, e leng se etsang hore ho be le mokokotlo haholoanyane ka lebaka la ho se tsitse ha bolo.
  • Dumbbell Alternating Close Grip Floor Press: Phapang ena e kenyelletsa ho tšoara li-dumbbells haufi-ufi, tse lebisang li-triceps le karolo e ka hare ea sefuba ho feta mochine o tloaelehileng oa fatše.

What are good complementing exercises for the Tobetsa Mokatong oa Dumbbell Alternating?

  • Push-Ups ke boikoetliso bo bong bo babatsehang ba ho kopana le Dumbbell Alternating Floor Press kaha ha ba matlafatse mesifa ea sefuba feela empa hape ba kopanya triceps le mahetla, ho matlafatsa matla a ka holimo a 'mele.
  • Li-Tricep Dips li molemo ho etsa hammoho le Dumbbell Alternating Floor Press ha li ntse li lebisa tlhokomelo ho triceps - sehlopha sa bobeli sa mesifa se sebelisoang mochine oa khatiso oa fatše - kahoo ho ntlafatsa matla le botsitso ba mochine oa hau oa khatiso.

Related keywords for Tobetsa Mokatong oa Dumbbell Alternating:

  • "Koetliso ea sefuba ea Dumbbell"
  • "Alternating Dumbbell Press"
  • "Floor Press Exercise"
  • "Ho ikoetlisa Sefubeng sa Lapeng"
  • "Dumbbell Floor Press Variation"
  • "Koetliso ea Matla a Sefubeng"
  • "Toning ea sefuba ka li-dumbbells"
  • "Boikoetliso ba Dumbbell ea 'Mele"
  • "Alternating Arm Chest Press"
  • "Dumbbell Alternating Floor Press Technique"
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