Molemo ka ho fetisisa ho ikoetlisa bakeng sa letheka le maraong le dumbbells lapeng

U ntse u nahana ka hore na u ka ntlafatsa karolo e ka tlase ea 'mele joang, ua e rohaka le ho ba matla? Re u fa liikoetliso tse ntlehali bakeng sa lirope le marao ka li-dumbbells lapeng, tse loketseng basali le banna.

Koetliso ea matla ke mokhoa o motle oa ho matlafatsa mesifa, ho potlakisa metabolism ea metabolism le ho ntlafatsa sebopeho sa mmele oa hau. Ho etsa mejaro ea motlakase eseng feela thutong ea boithabiso empa hape le lapeng. Kajeno re sheba boikoetliso bo sebetsang ka ho fetesisa bakeng sa lirope le marao ka litekanyo tsa mahala. Ho ikoetlisa khafetsa ho tla u thusa ho khabisa 'mele oa hao le ho ba mosesaane.

Ho bohlokoa ho tseba eng pele o qala ho ikoetlisa ka maoto le li-dumbbells tse latelang:

  1. Palo ea ho pheta-pheta ha boikoetliso e ipapisitse le lipheo tsa hau. Haeba u batla ho theola boima ba 'mele, etsa lihlopha tse 4-5 tsa makhetlo a 20-25. Haeba o batla ho eketsa boima ba mesifa ea hau, etsa lihlopha tse 3-4 tsa makhetlo a 10-13, empa ka boima bo boholo ka ho fetisisa.
  2. Li-dumbbells e lokela ho ba boima boo u ka phethelang makhetlo a mangata a phetoang. 'Me u ile ua fuoa boikoetliso ba 2-3 ka mokhoa o mong le o mong ka thata e kholo. Ka hona, boima ba li-dumbbells bo khethoa ka bonngoe. Banana e le tataiso u ka qala ka li-dumbbells ho tloha ho 2 kg. Ho bohlokoa ho utloisisa hore ho latela boikoetliso dumbbells tsa boima li ka fapana.
  3. Boikoetliso bo felletseng ba letheka le maraong bo etsa makhetlo a 1-2 ka beke, empa haeba o batla o ka etsa makhetlo a 3 ka beke.
АДСКАЯ ТРЕНИРОВКА НА ЯГОДИЦЫ ЗА 10 МИНУТ | Для Начинающих

Ho ikoetlisa bakeng sa lirope le likoti ka li-dumbbells

Hobane li-squats le mapheo a na le mojaro o boima manonyellong, leha hae ba leka ho etsa lieta tsa lipapali. Hape, etsa bonnete ba hore nakong ea boikoetliso, mangole ha a tsoe pele; haeba ho se joalo, bonyane etsa squat e tebileng, empa o seke oa ikamahanya le mojaro. Nako ea pele e ka ikoetlisa ntle le li-dumbbells ho ithuta mokhoa ona.

1. Lunge sebakeng

Nka sekoti ka matsoho ka bobeli 'me u etse mohato o pharaletseng ka leoto la hau le letona. Ona e tla ba sebaka sa ho qala. Ha sephara se le sephara, marapo a sebetsa haholo. Theola lengole le letšehali ho ea seropeng 'me Shin ea leoto le letona e thehe sekhutlo se nepahetseng. Boloka mokokotlo oa hao o otlolohile. Ebe u nyolohela sebakeng sa pele. Etsa palo e hlokehang ea ho pheta-pheta le ho fetola maoto.

2. Lunge ho ea pele.

Nka matsoho a mabeli li-dumbbells, beha maoto hanyane - ena e tla ba qalo. Nka mohato pele e le hore serope sa leoto le ka pele le thehiloe ke shank ka lehlakoreng le letona, 'me lengole la leoto le leng le se le thetse fatše. Khutlela boemong ba ho qala. Ka mor'a hore u etse palo e hlokahalang ea ho pheta-pheta, fetola maoto.

3. Mokokotlo oa matšoafo

Lunge la morao ke hore o sutumelletsa leoto morao, eseng pele. Netefatsa hore leoto le ka pele le thehile sekhutlo se nepahetseng. Matlo a lule a otlolohile lipakeng tsa maoto e lokela ho ba sebaka se sekhutšoane. Lekhetlo la pele, u ka thatafalloa ho boloka botsitso, empa ha nako e ntse e ea ua tloaela.

4. Lintsu tse nang le li-dumbbells

Bula maoto a hau ka bophara mme likausi tse ngata li tla hlaha. Nka matsoho a hau e le 'ngoe ebe u lula fatše ho lirope tse tšoanang le fatše. Metsoako a lokela ho tense, a khutle hantle. E tla vitakinesis lirethe ebe e khutlela maemong a ho qala. Boikoetliso bona bo sebetsa ka ho khetheha liropeng le liropeng tse kahare.

5. Litlhapi tse shoeleng

Maoto a otlolohile, a arohane ka bophara ba mahetla, li-dumbbells matsohong ka bobeli. Theola morao tlase ka hohle kamoo ho ka khonehang, empa hore mokokotlo o ne o otlolohile, o sa lekana. Mangole ha aa lokela ho khumama. Utloa khatello ea mesifa morao seropeng. Khutlela boemong ba ho qala. Pheta makhetlo ao u a batlang.

Boitlhakiso bo hlahisitsoeng bo qobelloa ho sebetsa mesifa eohle ea lirope le maraong. Haeba o sa batle liphallelo tse bonahalang, etsa litekanyo tse nyane empa ka ho pheta-pheta. Etsa bonnete ba hore o latela maikutlo a hau, boikoetliso ha boa lokela ho baka bohloko mokokotlong le manonyellong.

Joalokaha u bona, ho ikoetlisa bakeng sa lirope le marao ho ka ba hae, bakeng sa sena o tla hloka li-dumbbells feela, lieta tse mathang le nako e nyane.

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