Tlhahlobo e 'ngoe ea ho ikoetlisa ho kenyelletsa kemiso ea hau ke ho phahamisa maqhubu. E matlafatsa rectus abdominis (mesifa pakeng tsa likhopo le letheka), le li-oblique (mesifa e theohelang mahlakoreng a torso).
Leka ho sebetsa ho fihlela ho lihlopha tse peli tsa tse 10 ho ea ho tse 12, le khefu e khutšoanyane pakeng tsa. Ho phaella mesebetsing e meng ea ab, u ka etsa sena makhetlo a mangata ka beke.
Hip Lift Staring Position
- Qala, khutlela morao ho fihlela hlooho ea hao le hlooho li phomola fatše-u ka 'na ua batla ho sebelisa sethala kapa se seng sa metsi ka nako ena-'me u beha matsoho ka mahlakoreng a hao. Liatla tsa hau li ka 'na tsa tobana le tlase kapa holimo.
- Phahamisa maoto kahoo ba otlolohile ho ea fihla siling le ho pota-potiloe ho phallo ea hau. Ho hotle hore u khumame ka mangole, le hoja u ntse u etsa boikoetliso ka mor'a nako, u ka sutumelletsa ho otlolla mangole ho otlolla hamstring.
- Flex maoto a hao maotleng, joalokaha eka o supa menoana ea hau ho ea fihla hloohong ea hao, ka nakoana. Joale u ka khutlisetsa maoto a hao morao 'me u supa menoana ea hau ho ea siling nakong ea boikoetliso, kapa u ba lumelle hore ba phomole ka hohle ho ea fatše, eng kapa eng e loketseng. Ba bangata ba fumana ho bonts'a menoana ho ea ho siling ho ka u thusa hore u tsepamise maikutlo ha u phahamisa.
Hip Lift Motion
- Tlohela navel ea hau ho ea ka mokokotlo oa hau. Inhale.
- Exhale ha u phahamisa letheka ka lisenthimithara tse seng kae ho tloha fatše, u boloka maoto a hao a totobetse ka ho toba. Letheka la hao le lokela ho tloha fatše ha o ntse o sutumelletsa maoto ho ea fihla siling. Ka sebele hula mesifa ea ka tlaase ea mpa ha u phahamisa. U se ke ua phahamisa hlooho ha u phahamisa, empa u li boloke fatše.
- Butle-butle letheka la hao ho khutlela fatše, u hoeletsa ha u ntse u etsa joalo.
E boetse e tsejoa e le Borokho
Boikoetliso bo tšoanang le ho phahama ha letheka, eo ka linako tse ling ho boleloang ka lebitso le le leng, ke borokho (re tla bo bitsa borokho hore re se ke ra bo ferekanya ka ho phahamisa mohope o hlalositsoeng ka tlase). Koetliso ea borokho e lebisa tlhokomelo mesifa ea glute (butt) le hamstrings.
Fokotsa ho ikoetlisa ha hao ka ho ikoetlisa ka 'mele o eketsehileng
Ho na le litlhahiso tse eketsehileng bakeng sa mesifa ea hau ea mantlha , hammoho le ho ikoetlisa bakeng sa matšoao a hao, maqeba le maotla . Leka ho li etsa ts'ebetsong ea hau e tloaelehileng ho fapana le mosebetsi oa hau oa boithabiso, ho o boloka o thahasellisa le ho boloka 'mele oa hau o phephetsoa.
Ho hotle ho fetola kemiso ea hau kamehla libeke tse peli. Ha u ntse u ikoetlisa, 'mele oa hao o tsoela pele ho sebetsana le phephetso eo ue hlahisang-le seo u se batlang. Leha ho le joalo, ka mor'a libeke tse peli, boikoetliso bo tšoanang bo tla ba boima haholo hobane 'mele oa hau o hahile mesifa ea ho ikoetlisa. Ho ikoetlisa ho tla ba bonolo.
'Mele o motle haholo ha o itokisetsa ho sebetsa e le hore o etse boiteko ka katleho kamoo ho ka khonehang. Empa, haeba u batla ho tsoelapele ho ntlafatsa boits'oaro ba hau ka tsela e pota-potileng, fetola ts'ebetso ea hau 'me u lahle ntho e ncha ka mesifa ea hau.
U tla qobella 'mele oa hau hore o khutlisetse tseleng, ue boloke "litonong tsa menoana".