Tse ka Hare
Boikoetliso bo bong le bo bong bo na le melao le mekhoa ea ho etsa lintho, e lokelang ho ithutoa pele e qala ho e etsa. Ho thata ho motho ea qalang ho boloka lintho tsohle tse potelletseng mohopolong. Ka hona, lenaneo la pele la koetliso le etselitsoe mesifa ea 'mele oohle molemong oa ho ithuta ho tsamaea ka nepo ha o ntse o pheta-pheta khafetsa. E le ho qoba liphoso likhoeling tsa pele tsa koetliso, ho lekane ho ithuta melao ea mantlha ea ho ikoetlisa u eme, u lutse, u robetse ka mokokotlo le ka mpeng.
Ho ikoetlisa
Motheo oa mokhoa oa boikoetliso o entsoe ka melao ea mantlha ea polokeho. Batho ba bangata ba sa tsoa fihla baa ba hlokomoloha, ba kena-kenana le bona le ba ba potileng, kapa ba lemetse ka ho felletseng.
Melao ea polokeho bakeng sa koetliso ea matla
- U lokela ho ba liaparo tse ntle tse sa thibeleng motsamao, u lokela ho roala lieta tse koetsoeng hantle (liteki kapa liteki);
- Futhumala pele u qala ho ikoetlisa ka boima ba 'mele;
- Sebelisa li-simulators molemong oa tsona;
- Fetola ketsiso hore e be bolelele ba hau, sena se tla fokotsa menyetla ea kotsi;
- Ha u sebelisa bara, sebelisa liloko tsa boima ba 'mele;
- Ithute mokhoa oa ho ikoetlisa pele u li etsa;
- Etsa boikoetliso ka tsela e laoloang - u se ke ua ba le matla kapa wa tsitsinya;
- Etsa bonnete ba hore ha o kena-kenane le mang kapa mang, ka hona ha ho motho ea tla u kena-kenana le uena - ha ua tšoanela ho ikoetlisa ka tsela, tafoleng e nang le lintho tsa hau, mohala oa dumbbell kapa haufi haholo le motho e mong ea amehang;
- Li-bandage, mabanta, marapo a mahetla ha li sireletse khahlanong le kotsi. Theknoloji e nepahetseng ke tšireletso e molemohali khahlanong le kotsi;
- Se ke oa lelekisa litekanyo - khetha boima ba likhetla moo o ka etsang palo e boletsoeng e phetoang hantle;
- Laola phefumoloho ea hau - hula moea nakong ea "khanya" eccentric, exhale nakong ea "boiteko bo boholo" ba ho tsepamisa mohopolo.
- Etsa bonnete ba hore u ja lihora tse 1,5-2 pele u koetlisoa. Ho ikoetlisa ka mpeng e se nang letho ha ho na litholoana, ho eketsa kotsi ea ho ba le botsoa, ho fokotsa mahloriso le bofokoli. Ho hloleha ho sila lijo pele ho sehlopha ho ka lebisa ho sa thabiseng kapa reflux ea gastroesophageal.
Ho tseba melao ena e bonolo ho ka u thusa ho qoba liphoso tse tloaelehileng le tse bohloko.
Likarolo tsa ho ikoetlisa u eme
Ha u ntse u ikoetlisa u ntse u eme, boloka boemo bo sa jeleng paate ba mokokotlo, moo mojaro o ajoang ka mokhoa o ts'oanang ho li-disc le li-ligament tsa intervertebral. Ho ea ka setsebi sa boikoetliso Sergei Strukov, haeba u hokela thupa e telele mokokotlong oa hau boemong bona, e lokela ho ama lintlha tse tharo - mokokotlo oa hlooho, mokokotlo oa thoracic le sacrum.
Boemo bo sa jeleng paate ba mokokotlo bo lokela ho bolokoa nakong ea boitlhakiso bohle - ho ema, ho lula, ho paqama (calorizer). Sena ha se sebetse feela ho boloka pherekano ea tlhaho mokokotlong o tlase, empa hape le maemong a hlooho. Ba bang ba koetlisitsoeng ba etsa phoso ea ho phahamisa lihlooho haholo, ba bang, ho fapana le hoo, ba sheba ka tlasa maoto a bona, ba baka boemo bo sithabetsang. Hlooho e lokela ho lumellana le mokokotlo, 'me mahlo a lokela ho lebisoa pele.
Nka boemo bo tsitsitseng, hobane ha u ntse u eme, u ts'epa lintlha tse peli feela - maoto a hau. Mojaro o lokela ho ajoa ka ho lekana ka leoto lohle, ha ua lokela ho sekamela pele kapa ho oela morao.
Theola mahetla a hao 'me u tiise mpa. Ha o phahamisa mahetla, mojaro o fetisetsoa mokokotlong o kaholimo - trapezoid. Li-trapeziums tse ntlafalitsoeng haholo ho basali ha li shebahale li khahlisa. Mpa e koetsoeng e tla thusa ho boloka mokokotlo oa hao o otlolohile.
Likarolo tsa ho ikoetlisa u lutse u robetse bencheng
Ha u ikoetlisa u robetse, khetha boima ba 'mele ka hloko. Haeba u utloa eka ha u khone ho sebetsana le khatiso ea benche, fumana motho e mong hore a u tšehetse.
Ha u ikoetlisa u lutse fatše, mmele o lokela ho phomola lintlheng tse hlano: maoto kapa matsoho, marao, mokokotlo o ka tlase, mokokotlo o holimo le mokokotlo oa hlooho. U se ke ua tabola noka le maoto, u se ke ua phahamisa mahetla le hlooho, u lebelle pele, u phefumolohe ka ho lekana, 'me u boloke mpa e tsitsitse.
Likarolo tsa ho ikoetlisa li robetse mpeng
Boikoetliso bo bong, joalo ka li-curls tsa hamstring, barbell kapa lat dumbbell, mela ea barbell, le li-dumbbell extensions bakeng sa sengoathoana sa morao-rao sa deltoid, li etsoa ha u robetse mpeng (calorizator). Sena se o lumella ho imolla mojaro mokokotlong, ka hona ho khothaletsoa ho kenyelletsa boikoetliso ba mpeng lenaneong la batho ba nang le mathata a mokokotlo.
Mona hape, 'mele oa hau o lutse lintlheng tse' ne kapa tse hlano: lerama (haeba hlooho e lebisitsoe lehlakoreng) kapa seledu, sefuba le / kapa mpa, noka le bokapele ba serope, leoto kapa letsoho.
Re koahetse melao ea mantlha ea ho ikoetlisa le koetliso e matlafatsang ea matla. Ho joalo, ho na le boitlhakiso ha u lutse u robetse, moo ho ke keng ha khonahala ho boloka lintlha tsohle tsa tšehetso. Empa moelelo o akaretsang oa tse kaholimo ke hore ntho e ngoe le e ngoe e qala ho tloha maemong a tsitsitseng a ho qala. Haeba u utloisisa 'me u sebelisa molao ona oa mantlha, joale ha nako e ntse e tsamaea u ka tseba le mekhoa e thata ka ho fetisisa ea tekheniki.