hyperextension le molekane

Hyperextension le molekane - mekhoa ea boikoetliso:

1. Robala bencheng e tshekaletseng o shebile fatshe e le hore letheka la hao le be bohale ba benche, mme o ka thella o sekame fatshe, o kobile thekeng o sa ikutlwe o sa phutholoha. Tlhahiso: boemo ba hau bo lokela ho ts'oana le boemo ba benche bakeng sa hyperextension, empa bophahamo ba metsamao bo tla ba nyane, bo lekantsoe le bophahamo ba benche. Molekane o lokela ho notlela maoto a hau ka mokhoa o sireletsehileng.
2. Ho boloka mmele o otlolohile, tšela matsoho a hau ka morao kapa sefubeng joalo ka ha ho bonts'itsoe setšoantšong. Sena e tla ba boemo ba hau ba pele. Tlhahiso: Ho thatafatsa boikoetliso ke ho khanna matsoho.
3. Ha u hula moea, qala ho sekamela butle butle, o kobehile thekeng. Boloka mokokotlo oa hao o otlolohile. Latela letsoapong ho fihlela u utloa tsitsipano mesifeng ea mokokotlo oa serope le ho fihlela ke utloa hore ha u ntse u its'etleha pele u sa potoloha mokokotlo ho ke ke ha khoneha. Keletso: se ke oa khutla nakong eohle ea boikoetliso.
4. Ha u le exhale, butle-butle phahamisa 'mele oa hau morao ho qala boemo. Keletso: qoba likhahla kapa metsamao ea tšohanyetso. Ho seng joalo, o ka lematsa mokokotlo oa hau.
5. Tlatsa palo e hlokehang ea ho pheta-pheta.

Liphetoho: o ka etsa boikoetliso bona bencheng bakeng sa khatello ea maikutlo, ntle le thuso ea molekane. Boitlhakiso bo bong bo khumama pele ka barbell mahetleng (hoseng hantle) le likhohlopo tse bolaeang ka maoto a otlolohileng.