khatello ea maikutlo

Hyperextension - mekhoa ea ho ikoetlisa:

1. Leshano o shebile fatše bencheng ea khatello ea maikutlo. Liropa tsa terompeta tse sireletsehileng tlasa sethala.
2. Fetola bophahamo ba benche e le hore letheka la hao le phomole ka mpeng, 'me u khone ho kobeha pele, u kobe lethekeng u sa utloe bohloko.
3. 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.
4. 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.
5. 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.
6. Tlatsa palo e hlokehang ea ho pheta-pheta.

Mefuta e fapaneng: o ka etsa boikoetliso bona ntle le ho sebelisa benche bakeng sa khatello ea maikutlo, empa ketsahalong ena o tla hloka thuso ea molekane. Boitlhakiso bo bong bo khumama pele ka barbell mahetleng (hoseng hantle) le likhohlopo tse bolaeang ka maoto a otlolohileng.