Tse ka Hare
- Sehlopha sa mesifa: mokokotlo o tlase
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Hips, Middle back, Glutes
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Fitball
- Boemo ba bothata: Bohareng
Hyperextension ea boikoetliso ba lisebelisoa tsa bolo ea boikoetliso:
- Thetsa ka bolo ea boikoetliso e le hore 'mele oa hau o lule ho eena mme o ts'oane le fatše, joalo ka ha ho bonts'itsoe setšoantšong. Bakeng sa ho boloka likausi tse leka-lekaneng emisa ho phomola khahlano le fatše. Nka disc ebe o e beha tlasa seledu kapa tlasa molala. Sena e tla ba boemo ba hau ba pele.
- Ho exhale, phahamisa butle 'mele oa hau o holimo, o kobeha thekeng.
- Tšoara boemo bona ka metsotsoana e seng mekae, u theola mokokotlo o ka tlase. Ho hula moea butle butle butle, ho khutlela boemong ba eona ba pele.
- Tlatsa palo e hlokehang ea ho pheta-pheta.
Tlhokomeliso: mohato oa pele ke ho leka boikoetliso bona ntle le boima.
Liphetoho: o ka sebelisa benche ea hyperextension kapa benche e tloaelehileng ka thuso ea molekane.
Boikoetliso ba video:
Boikoetliso ba hyperextension bakeng sa boikoetliso bo tlase ba "fitball"
- Sehlopha sa mesifa: mokokotlo o tlase
- Mofuta oa boikoetliso: Motheo
- Mesifa e meng: Hips, Middle back, Glutes
- Mofuta oa boikoetliso: Matla
- Lisebelisoa: Fitball
- Boemo ba bothata: Bohareng