Tse ka Hare
Fumana lenaneo la 21
8, 10, 12, 15 ke palo e tloaelehileng ea ho pheta-pheta eo re e etsang nakong ea boikoetliso. Empa ho etsa ntho e ts'oanang khafetsa mosebetsing oa hau oa boithabiso ha ho u khathetse feela. E boetse e khathatsa mesifa ea hau, e thibela kholo ea mesifa le ho fokotsa ts'ebetso ea boikoetliso.
Ka lehlohonolo, ho na le mekhoa e mengata ea ho fetola boitlhakiso boo u bo ratang haholo ho tsitsinya 'mele oa hau le ho fihlela litholoana tse ntle. E 'ngoe ea mekhoa e tloaelehileng le e netefalitsoeng e bitsoa "21".
David Carthagno, ngaka ea masapo, eo e leng mong'a Scottsdale Sports Medicine Institute e Scottsdale, Arizona oa hlalosa: “Lenaneo la 21 ke sona seo. O fapanyetsana mekhahlelo e meraro e fapaneng ea boikoetliso bo le bong ho fapana le ho ikoetlisa khafetsa ka isotonic ka molumo o tšoanang.
Ka tlase ke moralo oa ho ikoetlisa oa Dr. Carthagno, o nkang boikoetliso bo tloaelehileng ba letsoho ho isa boemong bo bocha, ho o lumella ho feta sehlaba le ho fihlela litholoana tse ntle.
Template ea hau ea boikoetliso ea 21
Hammoho le litlhahlobo tsohle tse nang le mefuta ea tsona ea ho sisinyeha (BP), kapa morero oa ho bolaoa, o tlamehang ho lateloa, ho pheta-pheta ho latela lenaneo la "21" ho ka aroloa likarolo tse tharo: mefuta e tlase ea motsamao, holimo holimo ya motsamao le boholo ba motsamao.
Leha ho le joalo, lihahi tsa 'mele tse se nang tšabo, ela hloko: maqhubu a mangata a kopaneng le mekhahlelo e meraro e fapaneng ea motsamao sethaleng se le seng e tla ba teko ea' nete ea matla le mamello ea hau.
Itokisetse ho amohela taba ea hore ho etsa lenaneo la rep-21 ho ka hloka khetho e tlase ea boima ho feta ho pheta-pheta maemo a 12-15 a botlalo.
Se latelang ke setšoantšo sa phethiso ea mekhoa eohle eo bophahamo bo bong le bo bong bo phetoang makhetlo a 7, e leng ho etsang makhetlo a 21 ho pheta-pheta.
1. Matlakala a tlase
Karolo e ka tlase ea khutsufatso - makhetlo a 7 ka sete
2. Boholo bo phahameng
Khutsufatso ea halofo e holimo - makhetlo a 7 ka sete
3. Boholo bo felletseng
Boholo bo felletseng ba khutsufatso - ho pheta-pheta makhetlo a 7 sehlopheng ka seng
boitlhakiso
Mochine oa khatiso oa benche oa Fora o nang le li-dumbbells
Boemo ba pele: paqama bencheng e sephara, e bataletse e le hore maoto a hau a lule fatše ka botlalo mme mpa ea hau e huleloe ka hare.
Nka li-dumbbells letsohong le leng le le leng u sa tšoare lehlakore (liatla li shebane).
Eketsa matsoho a hau hore a otlolohe 'me a ba ise maemong ka kotloloho mahetleng a hau.
- BP e ka tlase: theola li-dumbbells butle ho fihlela li lekana le hlooho ea hau. Khefutsa, joale otlolla matsoho ho fihlela a fihla boemong ba 45 °. Pheta boikoetliso.
- Holimo HO TSOHA: theola li-dumbbells butle butle 'me u emise ha matsoho a hau a theha sekhutlo sa 45 °. Khefutsa, ebe u otlolla matsoho ho fihlela li atolositsoe ka botlalo mme li-dumbbells li behiloe ka kotloloho mahetleng a hau.
- Khatello ea mali e felletseng: theola li-dumbbells ho fihlela li lekana le hlooho ea hau. Khefutsa, ebe u otlolla matsoho ho fihlela a eme hantle mahetleng a hau.
E eme Biceps Curl
Boemo ba pele: Beha lehlakoreng le leng la mochini oa li-roller sebakeng se tlase ebe u hokela bareng e otlolohileng.
Ema maoto a hao a arohane ka mahetla ebe o khumama hanyenyane mangoleng, ema o shebile litekanyo 'me u tšoare bareng ka litepisi tse tlase.
- BP e ka tlase: Koba matsoho u sebelisa li-biceps tsa hao 'me u phahamise lepolanka ho fihlela matsoho a hao a theha sekhutlo sa 90 °. Khefutsa, ebe butle-butle theola bareng ho khutlela boemong ba ho qala, laola motsamao. Pheta boikoetliso.
- Holimo HO TSOHA: koba matsoho 'me u phahamise mekoallo sefubeng, u pepeta li-biceps tsa hao motsotsoana sebakeng se phahameng ka ho fetisisa sa bophahamo. Theola bareng ho ea ho 90 ° angle. Pheta boikoetliso.
- Khatello ea mali e felletseng: phahamisa mekoallo ho tloha boemong ba ho qala ho ea sefubeng le ho e theola ho fihlela matsoho a atolositsoe ka botlalo ntlheng e tlase ea molumo, a kopanya khatello e holimo le e tlase ea mali.
Katoloso ea li-triceps ka lebokoseng ha e eme
Boemo ba pele: Ema ka pela mochini oa literata 'me u tšoare bareng e otlolohileng (kapa e bōpehileng joaloka V) ka letsoho le holimo.
Koba mangole a hao hanyane, khumama ho ea pele thekeng ebe o tobetsa litsoe tsa hau khahlano le torso ea hau mahlakoreng a hau, o ts'oere bareng ka sefuba.
Sheba pele, boloka mokokotlo oa hao o otlolohile ebile o tsitsipane.
- BP e ka tlase: pepeta bare ho ea fatše ho fihlela matsoho a hau a atolositsoe ka botlalo. Phahamisa matsoho butle ho fihlela a fihla boemong ba 90 °.
- Holimo HO TSOHA: sebelisa li-triceps tsa hau ebe u pepeta bare ho ea fatše ho fihlela matsoho a le ka lehlakoreng la 90 °, emisa 'me u khutlele sebakeng sa ho qala.
- Khatello ea mali e felletseng: pepeta bareng fatše, u ikoetlise ka botlalo BP, ebe u khutlela sebakeng sa ho qala.
Li-biceps tse khutsitseng
Boemo ba pele: robala ka mokokotlo bencheng e sekametseng ka lehlakoreng la 45 °. The dumbbell le lehetla lokela ho phomola ka morao bencheng.
- BP e ka tlase: fetola li-biceps tsa hau 'me u phahamise dumbbell ho fihlela lehlakoreng la 90 °. Khefutsa, ebe butle-butle theola matsoho a hau sebakeng sa ho qala. Pheta boikoetliso.
- Holimo HO TSOHA: phahamisa molumo o motenya ho selelu sa hau. Khefutsa, ebe butle-butle theola dumbbell ho ea ho 90 ° angle. Pheta boikoetliso.
- Khatello ea mali e felletseng: tiisa li-biceps tsa hau 'me u phahamisetse dumbbell lelemeng la hao. Khefutsa, ebe butle-butle theola dumbbell sebakeng sa ho qala.
Litlhaselo tsa Triceps
Boemo ba pele: nka boemo ba ho sutumetsa matsoho hore matsoho a be bophara ba lehetla, menoana e lebelle pele.
- BP e ka tlase: ho boloka mmele o lula o le maemong a otlolohileng (moleng o le mong), theola sefuba fatše, ebe o nyolohela bohareng ba molumo o felletseng; khutlela boemong ba ho qala le ho pheta boikoetliso.
- Holimo HO TSOHA: theola 'mele fatše ho ea bohareng ba molumo ho tloha boemong bo holimo, ebe o khutlela sebakeng sa ho qala.
- Khatello ea mali e felletseng: e amanang le boima ba 'mele oohle ikoetlisong, iketsetse fatše, ebe o otlolla matsoho mme o phahame ka bophahamo bo felletseng ho ea boemong ba ho qala.
Moqomo oa matsoho bakeng sa li-biceps lebokoseng le ka tlase ka mohala oa thapo
Boemo ba pele: ema 'me u otlolohe ho fihlela bolelele bo felletseng e le hore lirethe tsa hau li ka tlasa letheka, mesifa ea mpa e tsitsipane,' me mahetla a hao a phutholohe.
- BP e ka tlase: U sebelisa letsoho le sa keneleng lehlakore, potoloha matsoho a hao ka ntle ha u ntse u sarolla matsoho ka lehlakoreng la 90 ° (setsoeng). Theola projectile fatše ho fihlela matsoho a hau a atolositsoe ka botlalo.
- Holimo HO TSOHA: phahamisa mekoallo ha ka nako e le 'ngoe u ntse u lebisa matsoho ka ntle ebe u etsa konteraka ho ea boemong bo phahameng ka ho fetesisa. Theola projectile ho isa halofo ea molumo oa eona ebe u pheta boikoetliso.
- Khatello ea mali e felletseng: phahamisa projectile hore e be le boholo bo felletseng, ebe oe theolela tlase.
Melemo ea lenaneo lena la 21
Ho na le mabaka a mangata a hore na hobaneng lenaneo la rep rep 21 e lokela ho ba karolo ea moralo oa hau oa ho ikoetlisa bonyane ka linako tse ling. Mme ke tse latelang:
Matla a eketsehileng. U tla be u ntse u ikoetlisa ka nako e telele, 'me u behe mesifa ea hau tekong ea mamello. Ha li-singles tse ngata kapa tse peli li etsoa ka makhetlo a 8 ho isa ho a 15, lenaneo la 21 rep le tla hloka mamello e eketsehileng ea mesifa le matla ho sebetsana le lihlopha tse boima.
Ho hlola "tloaelo" ea mesifa. Ka ho pheta-pheta ka matla ka lintlha tse fapaneng tsa ho qala le ho phethela, tsela e makatsang ea ho ikoetlisa e tla qobella 'mele oa hau ho itšoara ka litsela tse ncha le ho sebetsana le khatello ea maikutlo e fetelletseng.
Phomola bakeng sa ba qalang. Ho kenyelletsa mekhoa e mecha ea koetliso lenaneong lefe kapa lefe la boikoetliso ha ho fane feela ka litholoana tse ntle, empa hape ho ntlafatsa likarabelo tsa hau tsa mmele. Hopola ho nchafatsa koetliso nako le nako, e ka bang e tenang le e khathatsang ka mor'a nako.
Boloka nako. Ka lenaneo la 21, o ka etsa boitlhakiso bo fokolang bakeng sa sehlopha se itseng sa mesifa; ka lebaka la ho hula ka potlako, mesifa e tla ba le khatello ea maikutlo e lekaneng ha e sebelisa lisebelisoa tse telele le li-amplitudes tse fapaneng. Haeba lenaneo "21" le etsoa ka nepo, boikoetliso bo le bong kapa tse peli bakeng sa sehlopha ka seng sa mesifa li ka qheleloa ka thoko ho sekema se tloaelehileng sa thupelo ea matla.
koetliso ea
Tloaelo ea boikoetliso ea 21 e potlakile ebile e kenyelletsa lisupete tse tharo tse matla tse tla fofisa li-biceps tsa hau le li-triceps, hammoho le phomolo ea bobeli ea 45-60 lipakeng tsa li-supersets.
Baatlelete ba sa tsoa qala lenaneong lena la 21 ba lokela ho tseba mokhoa ona ka ho kenyelletsa boikoetliso bo le bong bakeng sa mosifa o mong le o mong - biceps le triceps - morerong oa bona oa thupelo. Kamora ho fumana boiphihlelo, o ka eketsa palo ea boikoetliso ho isa ho 2 kapa 3.
Ts'ebetso efe kapa efe e thathamisitsoeng ka tlase e loketse lenaneo la 21. Lenaneong lena la thuto ea mohlala, paterone ea "21" e sebelisoa feela bakeng sa boikoetliso - katoloso ea triceps e tloahelehileng le li-curls tsa dumbbell biceps.