1 - Qala ka Slide ea Lehlakoreng le ho ea
Qala ka lehlakoreng le lehlakoreng le lehlakoreng. Beha li-slideboard bootong ka lieta tsa hau 'me u kene ka botebo ka hloko. Qala ka lehlakoreng le letona la boto. Tšoara leoto la hao le letšehali hamorao ho ea ka letsohong le letšehali ha u ntse u hatella leoto la hau le letona khahlanong le lehlakoreng le letona ho tsoela pele ho tsamaea. Ha leoto la hau le letšehali le le haufi le ho ama lehlakoreng le letšehali, phahamisetsa leoto la hau le letona ho tloha ho botho ho u thusa ho tšoara tekanyo ea hau ha leoto la hao le letšehali le kopana. Ka mor'a hore leoto la hao le letšehali le ama, beha leoto la hau le letona ka lebokose hape u khabise ka morao ha u ntse u hatella leoto la hao le letšehali ho ea ka ho le letšehali, u khutlela ho qala. Tsoela pele ho ikoetlisa ka metsotso e 'meli ho ea ho e mehlano, u phunye matsoho ka mokhoa o khotsofatsang ha u ntse u slide.
Tlhokomeliso: Ke khopolo e ntle ho boloka mangole le litheka tsa hao li koaletsoe ka mofuta oa "squat quarter" ha u ntse u itšetlehile ka pele ho u thusa hore u boloke botsitso ba hau.
2 - Tsoela pele ho Skater Slides
Li-slides tsa skater ke mohato o nyolohang ho li-slides ka lehlakoreng le leng. Tsamaiso ena e ts'oana le eona, empa u ntse u qobella motho e mong le e mong ka matla, o tsamaea ka potlako, mme o fihla hohle 'meleng oa hao ka letsoho la hao le fapaneng ho theohela tlase ho e mong le e mong. Leka ho qeta lihlopha tse tharo tsa metsotsoana e 30 ho isa ho e 60 mosebetsing ona.
Tlhokomeliso: Etsa sekoti sa hau se tiile 'me molumo oa hao o otlolohile ka hohle kamoo u ka khonang ho thusa ho sireletsa mokokotlo ha u ntse u fihla' meleng oa hao.
3 - Leka Slideboard Lunge
Ho sebelisa slideboard ho etsa marang-rang ho eketsa mokhoa o tsitsitseng oa mokhatlo ona, 'me ho hloka hore ho be le maqhama a mabeli ho feta moeli o tloaelehileng .
Ema ka pel'a e mong oa li-bumpers tse nang le mokokotlo oa hau ho boto le li-booties ka lieta tsa hau. Khutlela morao ka leoto la hao le letšehali, u behe bolo ea maoto ka lebokoseng. Sula leoto la hau le letšehali morao ha u ntse u khumama ka mangole, u boloke molumo oa hao o otlolohile ebile o lelelele. Etsa bonnete ba hore o boloka lengole la hau le letona tumellanong le, empa ka morao, menoana ea hau e nepahetseng.
Ha mabitso a hao a etsa maqhubu a 90-degree, penya serethe sa maoto a hao le maoto a maotong a morao, u hule ka morao ha u ema ho qala. Etsa lihlopha tse tharo tsa ho pheta-pheta 12 ka leoto.
4 - Sheba Litholoana tsa Hao ka Slideboard Curl
Hlanya li-hamstrings tsa hao ka sebopeho ka lebokose la li- hamstring curl exercise. Hlokomela hore boikoetliso bona bo ka etsoa ha u ntse u robetse ka boto kapa ha u robetse fatše haufi le boto, u e-na le maoto feela a kopaneng le slideboard.
Thetsa fatše kapa lebokose le khumame ka mangole, maoto a hao a robala holim'a lebokose le li-booties holim'a lieta tsa hau. Phahamisa maqeba a hau fatše, u ba hatelle ho ea fihla leholimong ho fihlela 'mele oa hao o theha moelelo o otlolohileng, o kopanyang ho tloha mangole ho ea mahetleng. Etsa likhahla tsa hao ka ntle ho setopo, u khumame ka mangole ho fihlela u ntse u ka khona ho phahamisa letheka. Hlahloba ka hloko ts'ebetso eo 'me u khutlisetse lirethe tsa hau ho' mele oa hau. Etsa lihlopha tse peli ho isa ho tse tharo tsa ho pheta-pheta tse 8 ho ea ho tse 12.
5 - Sebetsang 'Mele oa Hao o Phahameng ka Pushup e Sling e Ntle
Matlafatsa sefubeng sa hao, triceps, le mokokotlo le ho fetola tsela e tsitsitseng. U ka etsa boikoetliso bona sebakeng se feletseng, kapa u ka fokotsa mangole fatše ka boemo bo fetotsoeng.
Beha li-slideboard booties matsohong a hao mme u khumame ka mor'a slideboard. Beha liatla tsa hau holim'a boto ka tlas'a mahetla mme u kene sebakeng sa pushup-motsoako oa hau o thata, 'mele oa hao o etsa moleng o otlolohileng. Tšoara letsoho ka lehlakoreng le leng ka lehlakoreng le leng ka leoto, ebe u khumama likhapha tsa hao mme u theolele lebokose la hao leboteng. Tšoara morao ha u ntse u phutholla letsoho la hao ho ea bohareng. Pheta ka lehlakore le fapaneng.
Tsoela pele ho fapanyetsana le ho feta, ho etsa lipatlisiso tse 8 ho isa ho tse 10 ka lehlakoreng le leng. Phomola, joale etsa lieta tse ling tse peli ho isa ho tse tharo.
6 - Phephetsa Tlhahlobo ea Hao ka Slideboard Pike
Etsa hore sepheo sa hau se behe le ho matlafatsa mahetla a hao ka boikoetliso ba pikeboard ea slideboard. Beha li-slideboard holim'a lieta tsa hau 'me u qale sebakeng sa pushup, matsoho a hau fatše ka pel'a e' ngoe ea li-bumpers le maoto a hao ka lebokoseng.
Ho otlololla matsoho le maoto, sebelisa mesifa ea hau ea mpa le motheo oa ho hula letheka ho ea leholimong ha u ntse u phutholla maotong a hau haufi le matsoho. Ha 'mele oa hao o theha "V," o fetola mokhahlelo oo' me o theohela ka hloko sebakeng sa pushup. Etsa lihlopha tse peli tsa lipuo tse 10 ho ea ho tse 12.
7 - Etsa Matla a Matla le Slideboard Plank 'me u fihlele
Plank ea slideboard le ho fihla e ka 'na ea shebahala e le bonolo, empa u tla makatsoa ke hore na bothata ba hau ke bofe.
Beha likotoana tsa slideboard holim'a liatla tsa hau 'me u qale sebakeng sa pushup holim'a boto, maoto a hau fatše ka mor'a e' ngoe ea li-bumpers le liatla tsa hau ka lebokoseng. Ho boloka mokokotlo oa hau o tiile o otlolohile, tlosa liatla tsa hau ka ntle ho 'mele oa hao, u fihlele moo u ka khonang ka pel'a hau. Tšoara sebaka ka metsotsoana e mehlano, ebe o penya letsoho la hao ho khutla. Pheta ka lehlakore le fapaneng.
Tsoela pele ho fapanyetsana mahlakoreng a 6 ho ea ho a 10 ho pheta-pheta ka mahlakore. Phomola, joale u etse sekhetho se seng hape.