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Lepolanka la go bušetša morago ka Leg Lift

Profola ya Monoko

Bosete boDitselane tsa setshankane., Dihete.
DitlhalosoSerolwana sa gotlhelele
Ditšhene tše PeloIliopsoas, Quadriceps
Ditšhene tše TònaAdductor Magnus, Deltoid Anterior, Deltoid Lateral, Deltoid Posterior, Hamstrings, Soleus, Triceps Brachii
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Kena le bokamoso jwa maloto mme o tlhomoge!

Letsatsi la Lepolanka la go bušetša morago ka Leg Lift

Reverse Plank with Leg Lift ke boitšhidullo bjo bo hlohlago bjo bo nepišago le go matlafatša mokokotlo wa gago, glutes, hamstrings, le karolo ya ka tlase ya mokokotlo, mola gape o kaonefatša teka-tekano ya gago le go tsepama. E hola kudu-kudu go bo-ramabelo, bao ba ratago go itšhidulla goba motho le ge e le ofe yo a nyakago go godiša matla a bona a go šoma le go feto-fetoga le maemo. Batho ba ka kgetha boitšhidullo bjo ka baka la bokgoni bja bjona bja go tsenela dihlopha tše dintši tša mešifa ka nako e tee, ba kgothaletša go itšhidulla ka mo go atlegago kudu le go kgothaletša boemo bjo bokaone bja go ema le go logaganya mmele.

Go seka: Phuto ka Phuto Lepolanka la go bušetša morago ka Leg Lift

  • Kgoromeletša diatla le maoto a gago fase, o emišetše ditheka tša gago fase go fihlela mmele wa gago o bopa mola o otlologilego go tloga hlogong ya gago go ya direthe tša gago, ye ke boemo bja lepolanka la go bušetša morago.
  • Swara boemo bjo, ke moka o emišetše leoto la gago la le letona ka go nanya godimo ka mo o ka kgonago ntle le go koba lengwele la gago.
  • Theoša leoto la gago la le letona morago fase gomme o boeletše motšhene o swanago ka leoto la gago la nngele.
  • Tšwela pele go fapantšha maoto, ka moka o dutše o boloka boemo bja lepolanka la go bušetša morago, bakeng sa palo ya gago yeo o e nyakago ya dipoeletšo.

Dithuto tsa go seka Lepolanka la go bušetša morago ka Leg Lift

  • Tsenya Motheo wa Gago: Ge o dutše o emišetša mmele wa gago boemong bja lepolanka la go bušetša morago, kgonthišetša gore o tsenya mokokotlo wa gago. Se se bolela go tiiša mešifa ya gago ya ka mpeng, yeo e tlago go thuša go thekga mokokotlo wa gago le go thibela go gateletšega. Phošo e tlwaelegilego ke go ithekga kudu ka matla a letsogo, e lego seo se ka lebišago dikgobalong tša magetla goba matsogong.
  • Metsamao e Laolwago: Ge o emiša leoto la gago, e dire ka mokgwa wa go nanya le o laolwago. Se se ka se tsenelele mešifa ya gago fela ka mo go atlegilego, eupša gape se tla fokotša kotsi ya go gobala. Phema metšhene ya go šikinyega goba ya go sepela ka lebelo yeo e ka hlolago kgatelelo ya mešifa.
  • Boloka Mmele wa Gago o Lekana: Nakong ka moka ya boitšhidullo, kgonthišetša gore mmele wa gago o mothalong o otlologilego go tloga hlogong ya gago go ya direthe tša gago. Phošo e tlwaelegilego

Lepolanka la go bušetša morago ka Leg Lift Ditet Mighta a Kgothatso: FAQs

Badi ba ipakanye ba ka seka Lepolanka la go bušetša morago ka Leg Lift?

Ee, bao ba thomago ba ka dira boitšhidullo bja Reverse Plank ka Leg Lift, eupša e ka ba tlhohlo ka ge e nyaka tekanyo e botse ya matla a motheo le a ka godimo ga mmele. Go bohlokwa go thoma ka go nanya le go netefatša gore o boloka sebopego sa maleba go efoga dikgobalo. Ge e ba go le thata kudu, ba ka thoma ka ditlwaetšo tše bonolo go aga matla a bona, go swana le lepolanka la maemo goba lepolanka la go bušetša morago ntle le go phagamiša maoto. Bjalo ka mehleng, go kgothaletšwa go boledišana le setsebi sa go itšhidulla go netefatša gore ditlwaetšo di dirwa ka nepagalo le ka polokego.

Ke eng tse di tsweletseng tsa Lepolanka la go bušetša morago ka Leg Lift?

  • Reverse Plank with Bent-Knee Leg Lifts: Phetolelo ye e nyaka gore o koba lengwele la gago ge o emiša leoto la gago, e dira gore e be phetogo ye bonolo go se nene go bao ba thomago goba bao ba nago le go fetofetoga mo go lekanyeditšwego.
  • Reverse Plank with Straight-Leg Lifts: Phapanong ye, o boloka leoto la gago le otlologile ge o le phagamiša, o oketša tlhohlo go mešifa ya gago ya motheo le ya hip flexor.
  • Lepolanka la go Bušetša Morago la Leoto le tee: Phapano ye e tšwetšego pele e akaretša go emiša le go swara leoto le tee moyeng ka nako ka moka ya lepolanka, go e na le go fapantšha goba go phagamiša bakeng sa poeletšo e tee.
  • Reverse Plank ka Leg Lift le Hip Dip: Phapano ye e hlohlago e kopanya go phagamiša maoto le hip dip, e nyaka gore o theošetše ditheka tša gago go leba fase ka morago ga go e emišetša leoto la gago, ke moka o di emišetše gape pele o boela go

Ke eng ditintlha tse di lekanang le tse Lepolanka la go bušetša morago ka Leg Lift?

  • Lepolanka la go Phagamiša Maoto ke boitšhidullo bjo bongwe bjo bo tlaleletšago Lepolanka la go Bušetša Morago ka Phagamišo ya Maoto, ka ge le lebišitše tlhokomelo gape go moko le mmele wa ka fase, go godiša maatla a mmele ka kakaretšo le kgotlelelo, tšeo di ka thušago go dira gore Lepolanka la go Bušetša Morago ka go Phagamiša Maoto le be bonolo go le dira.
  • Boitšhidullo bja Superman ke tlaleletšo ye kgolo go Reverse Plank ka Leg Lift ka ge bo nepiša karolo ya ka fase ya mokokotlo le glutes, tšeo e lego mešifa ya bohlokwa ya go tiiša ge o dira Reverse Plank ka Leg Lift, gomme e thuša gape go kaonafatša boemo bja mmele le tekatekano.

Dikarolo tse ling mpe ka Lepolanka la go bušetša morago ka Leg Lift

  • Boima bja Mmele Boitšhidullo bja Quadriceps
  • Boitšhidullo bja go Matlafatša Serope
  • Khutlela Lepolanka Leoto Phahamisa
  • Bodyweight Serope Workout
  • Boitšhidullo bja Boima bja Mmele bja Quadriceps
  • Boitšhidullo bja Boima bja Mmele bja Maemo a Godimo
  • Diphapano tša Lepolanka la go Bušetša morago
  • Ditlwaetšo tša go Phagamiša Maoto
  • Bodyweight Boitekanelo
  • Ditlwaetšo tša go Toning Serope