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Go khunama Lat Otlolla

Profola ya Monoko

Bosete boGa se - di ipakanyego ka mokgwa wo o kgethelwe.
DitlhalosoSerolwana sa gotlhelele
Ditšhene tše PeloLatissimus Dorsi, Teres Major, Teres Minor
Ditšhene tše Tòna
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Letsatsi la Go khunama Lat Otlolla

Kneeling Lat Stretch ke boitšhidullo bjo bo holago bjo bo lebantšhago mešifa ya latissimus dorsi, go kaonafatša go fetofetoga le maemo le maatla karolong ya ka godimo ya mmele, kudukudu mokokotlong le magetleng. Ke go itšhidulla mo gobotse kudu bakeng sa batho ka o tee ka o tee ba maemo ka moka a go swanelega, kudu-kudu bao ba tsenelago mediro yeo e nyakago karolo e matla ya ka godimo ya mmele goba bao ba nyakago go kaonefatša boemo bja bona bja mmele. Boitšhidullo bjo bo a kganyogwa ka ge bo ka thuša go fokotša bohloko bja mokokotlo, go godiša tshepedišo ya mošomo dipapading le medirong ya letšatši le letšatši, le go tsenya letsogo mokgweng wa go itšhidulla wo o lekalekanego kudu le wo o kgobokeditšwego gabotse.

Go seka: Phuto ka Phuto Go khunama Lat Otlolla

  • Otlolla matsogo a gago ka ntle ka pele ga gago gomme o bee meomo ya gago e bataletšego fase, e arogane ka bophara bja magetla.
  • Theoša setho sa gago sa mmele ka go nanya go leba fase, o boloka matsogo a gago a otlolotšwe gomme meomo ya gago e bataletšego fase, go fihlela o ekwa go otlollwa mešifeng ya gago ya lat go bapa le mahlakoreng a ka godimo ga mokokotlo wa gago.
  • Swara go otlolla metsotswana e ka bago e 20 go ya go e 30, o kgonthišetše gore o hema ka mo go tseneletšego le ka go lekana nakong ka moka.
  • Emiša setho sa gago sa mmele ka go nanya morago boemong bja go thoma, o boloke matsogo a gago a otlolotšwe gomme o boeletše boitšhidullo ka mo o nyakago.

Dithuto tsa go seka Go khunama Lat Otlolla

  • Go Hema ka Gabotse: Kgonthišetša gore o hema ka mo go tseneletšego le ka go lekana nakong ka moka ya boitšhidullo. Hema ge o dutše o otlollela seatla pele gomme o ntšhe moya ge o dutše morago diretheng tša gago. Go swara moya wa gago, e lego phošo e tlwaelegilego, go ka oketša kgatelelo ya gago ya madi gomme gwa gana mešifa ya gago oksitšene yeo e e nyakago gore e šome gabotse.
  • Boloka Lebelo le le Nanyago le le le sa Fetogego: Phema go kitimela ka gare ga otlolla. Ga se ka ga gore o ka dira dipoeletšo tše kae, eupša ke ka ga boleng bja go otlolla go gongwe le mo gongwe. Go sepela ka lebelo kudu goba go tlola go ka lebiša go gateletšegeng ga mešifa.
  • Boloka Matsogo a Gago a Otlolotšwe: Phošo e nngwe e tlwaelegilego ke go dumelela matsogo a gago a koba goba a iketla nakong ya go otlolla. Bakeng sa go šoma gabotse kudu

Go khunama Lat Otlolla Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Go khunama Lat Otlolla?

Ee, bao ba thomago ba ka dira boitšhidullo bja Kneeling Lat Stretch. Ke boitšhidullo bjo bonolo kudu bjoo gantši bo kgothaletšwago go bao ba sa tšwago go thoma go itšhidulla goba bao ba nyakago go otlolla ka boleta bakeng sa go kaonefatša go feto-fetoga le maemo le matla. Le ge go le bjalo, go swana le ka go itšhidulla le ge e le gofe, go bohlokwa go šomiša sebopego le thekniki ye e swanetšego go efoga go gobala. Ka mehla ke kgopolo e botse go thoma ka matla a seetša gomme o oketše ganyenyane-ganyenyane ge matla a gago le go feto-fetoga le maemo di kaonefala. Ge e ba o ekwa go se iketle goba bohloko le ge e le bofe, emiša go itšhidulla gatee-tee gomme o boledišane le setsebi sa go itšhidulla goba setsebi sa tša mmele.

Ke eng tse di tsweletseng tsa Go khunama Lat Otlolla?

  • Kneeling Lat Stretch with Resistance Band: Phapanong ye, o šomiša sehlopha sa go ganetša go oketša maatla a go otlolla.
  • Kneeling Lat Stretch with Stability Ball: Phetolelo ye e šomiša kgwele ya go tsepama go thekga mmele wa gago le go dumelela go otlolla ka mo go tseneletšego.
  • Kneeling Lat Stretch on Bench: Phapano ye e dirwa ka go bea letsogo le tee pankeng le go ithekga ka gare ga go otlolla, go dumelela go otlolla ka mo go tseneletšego.
  • Kneeling Lat Stretch with Arm Extension: Phapanong ye, o otlolla letsogo la go otlolla thwii godimo ga hlogo ya gago go tiiša go otlolla.

Ke eng ditintlha tse di lekanang le tse Go khunama Lat Otlolla?

  • Dumbbell Row ke boitšhidullo bjo bongwe bjo bo kopanago gabotse le Kneeling Lat Stretch ka gobane e šoma dihlopha tša mešifa tše di swanago, e gatelela maatla le kgolo ya mešifa, mola go otlolla go thuša ka go fetofetoga le maemo le go fola.
  • Deadlift ke boitšhidullo bjo bo holago bja go kopanya le Kneeling Lat Stretch ge e šoma ketane ka moka ya ka morago, go akaretšwa le di-lat, gomme go otlolla go ka thuša go kaonafatša go fetofetoga le maemo le go sepelasepela mo go nyakegago bakeng sa sebopego sa maleba sa deadlift.

Dikarolo tse ling mpe ka Go khunama Lat Otlolla

  • Lat Stretch Boitšhidullo
  • Boima ba Mmele Morago Boitšhidullo
  • Go Knama Mokokotlo otlolla
  • Boima ba Mmele Lat Otlolla
  • Boitšhidullo bja go Khumama bakeng sa Mokokotlo
  • Boitšhidullo bja go Matlafatša Mokokotlo
  • Home Workout bakeng sa Morago
  • Kneeling Stretch bakeng sa Lats
  • Bodyweight Boitšhidullo bakeng sa Lats
  • Mokgwa wa go Otlolla Morago