Ho phahama ho fapaneng lirethe le ho menoana ea hao ea maoto ka barbell

Ho phahama ho fapaneng lirethe le menoaneng ea hau ka boikoetliso ba mokhoa oa barbell:

1. Bakeng sa ts'ireletso, boikoetliso bona bo etsoa hantle haholo moahong oa li-squats. Ho qala, fetola setuloana le molala oa kholo ea hau. Khetha boima bo batlang. Eba tlasa molala ebe o e beha mahetleng a hau (hanyane ka tlasa molala).
2. Tšoara molala ka matsoho ka bobeli 'me u phahamise molamu, u sutumetse fatše le ho otlolla' mele.
3. Tsamaea hole le moaho oa squat, beha maoto a hau ka bophara ba mahetla. Likausi hanyane kantle. Boloka hlooho ea hau e otlolohile, ho seng joalo u ipeha kotsing ea ho lahleheloa ke botsitso. Boloka mekokotlo ea hao e otlolohile, mangole a kobehile hanyenyane. Sena e tla ba boemo ba hau ba pele.
4. Ho exhale, phahamisa lirethe tsa hau ka hohle kamoo ho ka khonehang, o phutha sock ka bonolo, o thatafatsa mesifa ea namane. Etsa bonnete ba hore mangole a hau a lula a tsitsitse nakong ea ts'ebetso ea mokhatlo ona. Mangole a lokela ho lula a kobehile joalo ka maemong a pele. Tšoara holimo pele o theoha.
5. Butle-butle khutlela boemong ba ho qala ka inhale, theola lirethe tsa hao fatše.
6. Hona joale, ha u ntse u tsoa, ​​phahamisa likausi tsa hau, u fokotsa mesifa ea anterior tibial, e iphetela serethe.
7. Tšoara boemo bona metsotsoana e seng mekae, ebe u hula lisokisi tsa hau fatše ebe o khutlela butle-butle boemong ba ho qala.
8. Tlatsa palo e hlokehang ea ho pheta-pheta.

Tlhokomeliso: boloka mokokotlo oa hao o otlolohile 'me u ntse u le teng nakong eohle ea boikoetliso. Ho potoloha ka morao ho ka baka kotsi ea mokokotlo o ka tlase. Hape, o lokela ho khetha e ka etsahalang le e ntle bakeng sa boima ba hau. Boikoetliso bona bo hloka teka-tekano, 'me boima bo bongata haholo bo ka baka tahlehelo ea botsitso esita le ho oa.

Mefuta e fapaneng: bakeng sa ts'ebeliso e bonolo bakeng sa mochini ona oa boikoetliso Smith. U ka sebelisa dumbbell joalo ka molamu.