Tlhahlobo ea set-up ke e 'ngoe ea litekanyetso tse tloaelehileng tse sebelisetsoang ho hlahloba matla a mpa, a mantlha le a hip flexor le mamello nakong ea masole (Army, Navy, Air Force), tsamaiso ea molao (mapolesa le mollo oa mollo), le liteko tse ling tse tloaelehileng tsa ho ikoetlisa' meleng.
Litlhahiso tsena li tla u thusa hore u ithute ho etsa litsela tse ling, eketsa matla a mpa le a mantlha le mamello, 'me u fete teko ea hau ea ho ikoetlisa e latelang.
Hlahloba Melao-motheo ea Bohlale ba Boikoetliso
Pele u qala ho ikoetlisa, hoa thusa ho utloisisa melao-motheo e tšeletseng e hlalosang thuto ea boikoetliso ba 'mele. Ka tsebo ena, u tla ithuta ho ntlafatsa bophelo ba hau bo botle ka tsela e sireletsehileng le e tsitsitseng. Haeba u utloisisa likhopolo tsa ho imeloa kelellong, tsoelo-pele, ho ikamahanya le maemo, botumo, joalo-joalo, u tla khona ho koetlisa ka katleho.
Ho Phethahala Tsela ea Hao
Pele u qala ho qeta mekhoa e mengata, u lokela ho netefatsa hore foromo ea hau ea setup e phethahetse. Haeba u se u sa tsebe ho e etsa hantle, u lokela ho qala qalong.
Hlahloba Liphetolelo tsa hau tsa motheo
Ho fumana palo ea ho pheta-pheta o lokela ho e etsa ka sete ka seng, etsa litsela tse ngata kamoo u ka khonang ka metsotso e 'meli' me u arole palo ena ka mararo. Ena ke palo ea hau ea motheo ea pheta-pheta. Ka kakaretso ho ikoetlisa ho tla kenyelletsa lihlopha tse tharo tsa palo ena ea pheta-pheta.
Qala ka Tlhahlobo ea Basic Sit-up Workout
Etsa boithabiso ba hau bosiu ka letsatsi (joalo ka Mantaha, Laboraro le Labohlano). Ho futhumala ka lebelo le lenyenyane, ho palama libaesekele lebenkeleng , kapa leqhoa le otlang . Etsa mosebetsi oa hau oa motheo ka likhetlo tse tharo tsa ho pheta-pheta ka phomolo ea metsotso e 30 pakeng tsa sete ka seng. Beke e 'ngoe le e' ngoe, eketsa li-sit-ups tse peli ho isa ho tse tharo. Itlhahlobe ka libeke tse ling le tse ling tse 'nè' me u behe motheo o mocha oa pheta-pheta.
Kenyeletsa mefuta e sa tšoaneng ea boikoetliso bo boholo
Ho na le litsela tse sa feleng tsa ho fapanya mokhoa oa ho ikoetlisa ka mpeng. Haeba sepheo sa hau ke ho etsa li-setting-ups, u tla hloka ho ntlafatsa matla le mamello ea hau ea motheo . Nahana ho sebelisa mekhoa e fapa-fapaneng ea ho ikoetlisa ka mpeng libeke tse qalang tsa koetliso ea hau ho haha matla a mantlha le botsitso, e leng ho tla etsa hore ho ikoetlisa ho ikhethang libeke tse latelang. Tse ling tse ikoetlisetsang ho etsa mosebetsi oa hau li kenyelletsa:
Kenya Khanyetso
Haeba u na le monyetla oa ho kena bancheng ea incline sit-up, ena ke tsela e ntle ea ho eketsa matla a ho ikoetlisa ha u ntse u ikoetlisa beke le beke. Esita le haeba o etsa halofo ea nako ea hau ea nako e telele nakong ea ho ikoetlisa, u tla fumana matla a mantlha ka potlako.
Leka Ts'ebetso ena e potlakileng
Haeba o batla tsela e 'ngoe ea ho itokisetsa tlhahlobo ea ho lula ntle le ho etsa li-set-up tse makholo, sebelisa mokhoa ona o potlakileng oa ho ikoetlisa hang ka beke ho sisinya mosebetsi oa hau.
E Otlolla
Qetella hore u lule u ikoetlisa ka nako e telele, e liehang, e tloaelehileng e khutšoanyane bakeng sa ho lokolla tsitsipano.
Fumana Phomolo e Loketseng le Boikhathollo
Haeba o ntse o etsa li-sit-up kapa tse ling tsa boikoetliso bakeng sa mokhathala, u tla tlameha ho lumella bonyane letsatsi le le leng la phomolo pakeng tsa ho sebetsa. Ho ikoetlisa letsatsi le leng le le leng ho ka khutlisa mollo 'me ho fokotsa matla le mamello.