Setsebi sa koetliso ea matla, moeletsi oa makasine oa IFORM Julian Felix o ts'episa hore kamora matsatsi a 28 matsoho a hau a tla be a otlolohile, kamora libeke tse 6 matsoho a hau a tla ba motle le ho feta, mme kamora libeke tse 9 (kapa hanyane haeba o na le tsebiso subcutaneous fat layer), o tla ba motlotlo ka molao ka matsoho a hau.
LITLHAHISO TSA LITLHAKU TSA PAPA
1) Itloaetse bolo
• Ho hlokahala bolo ea boleng bo holimo 'me ho a lakatseha hore bokaholimo ha bo boreleli ka botlalo.
• Bolo e lokela ho ba le moea o phahameng haholo, empa eseng haholo hoo, ha u paqame ho eona ka mokokotlo, u e thellang.
• Khetha bolo e nepahetseng:
Bophara = bolelele ba hau
45 cm = ka tlase ho cm 155
Cm 55 = cm 155-171
Cm 65 = cm 171-186
Cm 75 = cm 187-198
2) Li-dumbbells
Qalong ea koetliso, li-dumbbell tse peli kapa tse 2 tsa dumbbells li tla u lekana. Ha o matlafala, o ka qala ho ikoetlisa ka li-dumbbells tse 3 kg. Reka sete eo boima ba li-dumbbells bo fetotsoeng ho eona ka li-disc tse tlosoang.
3) Setulo se nang le mokokotlo, lebota kapa sill ea fensetere eo u ka tšoarellang ho eona.
Sekema sa koetliso bakeng sa libeke tse 1-3
| Boikoetliso | Atamela 1 | Atamela 2 | Atamela 3 |
| 1. Ho sututsa litulong | 15 ho pheta-pheta | 15 ho pheta-pheta | 15 ho pheta-pheta |
| 2.Keketso ea matsoho a nang le li-dumbbells tse tsoang ka morao ho hlooho (litsoeng lia tšoana) | 15 ho pheta-pheta | 15 ho pheta-pheta | 15 ho pheta-pheta |
| 3. Ho atolosoa ha matsoho a nang le li-dumbbells tse tsoang ka morao ho hlooho (ho arohana litsoeng) | 15 ho pheta-pheta | 15 ho pheta-pheta | 15 ho pheta-pheta |
| 4. Tobetsa benche ea Fora bolo | 15 ho pheta-pheta | 15 ho pheta-pheta | 15 ho pheta-pheta |
| 5. Ho atolosoa ha letsoho ka dumbbell | 12 ho pheta-pheta | 12 ho pheta-pheta | 12 ho pheta-pheta |
IKETSANG KELETSO
Lebelo la ho bolaoa: phahamisa matsoho, butle butle ho bala ho isa ho a mararo, ho theosa - ho isa ho hlano.
Ho phefumoloha nakong ea polao: ho phahamisa / ho otlolla matsoho, ho tsoa moea ka linako tsohle, ho theola / ho phomotsa matsoho - hema.
LITLHAKU LIEKETSI
U tla hloka setulo se tsitsitseng bakeng sa boikoetliso bona. Utloisisa mathoko a setulo ka matsoho a otlolohileng, liatla li shebile pele. Maoto a lokela ho arohana hanyane, mangole a kobehe likhato tse 90. Beha boima ba hau matsohong a hau e le hore marako a hau a se ke a ama setulo. Ikokobetse, o kobile litsoeng ka lehlakore la likhato tse ka bang 90. Boloka mokokotlo oa hao 'me u otlolohe ha u ntse u theoha. Theoha 'me u nyolohe, u kobe u otlolle matsoho.
Seo u sa lokelang ho se etsa: beha mahetla a hao pele, phutholla litsoeng ha u ntse u phahamisa, koba pele ha u ntse u theola, sekamisetsa hlooho ea hau pele.
Koetliso ee e matlafatsa mesifa efe?: triceps.
KEKETSO EA MATLA KA LITLHAKU TSE KA NTLE HO HLOOHO (LITLHAKU TSE FUMANEHILENG PARALLEL)
Lula holim'a bolo ea boikoetliso. Nka dumbbell ka matsoho ka bobeli. Karolo e ka morao ea hlooho ea hau e lokela ho tsamaellana le mokokotlo oa hau. Phahamisa sekoti holim'a hlooho ea hau, o leka ho boloka likhama tsa hau li lekana. Ebe u theola sekoti se ka morao ho hlooho ea hau e le hore likhahla tsa hao li kobehe ka lehlakore la 90-degree.
Seo u sa lokelang ho se etsa: theola dumbbell tlase haholo, etsa motsamao, o sebelisa mesifa eohle ea matsoho. Ke li-triceps tsa hau feela tse lokelang ho sebetsa.
Koetliso ee e matlafatsa mesifa efe?: triceps.
LEFAPA LA BORARANE
Thetsa ka bolo ea boikoetliso e le hore mahetla, molala le nape li be bolo. Beha maoto fatše 'me u khumame ka mangole. Boloka mokokotlo oa hao o rapame fatše. Matšoao a mpa a lokela ho ba thata. Nka li-dumbbells letsohong ka leng 'me u li phahamise. Theola matsoho a hau ka li-dumbbells mahetleng a hau (matsoho a hau a lokela ho theoha butle, eseng ho oa!) 'Me u li phahamisetse boemong ba ho qala. U lokela ho utloa ho sisinyeha ha mesifa ka morao lehetleng.
Seo u sa lokelang ho se etsa: ho phahamisa matsoho ka li-dumbbells holimo, holisa likhahla tsa hau ka botlalo.
Koetliso ee e matlafatsa mesifa efe?: lehlakoreng le ka hare la li-triceps.
Katoloso ea Dumbbell
Beha letsoho le le leng setulong kapa bolo ea boikoetliso. Koba pele mokokotlo oa hao o otlolohile, mangole a kobehile hanyane. Nka sekoli letsohong le leng. Karolo e ka morao ea lehetla e lokela ho tsamaellana le mokokotlo, setsoe se tiisitsoe ka thata 'meleng. Ho tloha sebakeng sena sa ho qala, thellela letsoho la hao tlase le morao.
Seo u sa lokelang ho se etsa: Theohela tlase le morao ka letsoho lohle ebe o potoloha letsoho.
Koetliso ee e matlafatsa mesifa efe?: li-triceps kaofela.
Etsa bonnete ba hore dumbbell ha e sotha letsohong la hau; e boloke e le maemong a ts'oanang ka linako tsohle, ho seng joalo u ipeha kotsing ea ho lematsa letsoho la hau.