Tse ka Hare
Ho ikoetlisa ka matsoho bakeng sa basali
Etsa boikoetliso bona ba Courtney Gardner hang ka beke kapa ha o haufinyane ka nako mme matsoho a hau a tla ba matla, a be thata ebile a be monate!
Author: Hobart Swan
Ho na le lithane tsa "ho ikoetlisa ka matsoho ha basali" marang-rang. Maemong a mangata, boikoetliso bo bontšoa ke ngoananyana ea mahlahahlaha ea phetang makhetlo a makholo ka li-dumbbells tse pinki tse kilogram, ha a ntse a tants'a 'mino, a tlolela sebakeng, kapa a batla feela kh'amera.
Boikoetliso bo reriloeng ha bo amane le sena. Lenaneo le matla le tla etsa hore u fufulehe, empa ntho e ngoe le e ngoe ka tsohle e tla nka nako e ka tlase ho halofo ea hora.
Mosebetsi o matla oa Armney oa Courtney Gardner o ipapisitse le lihlopha tse pheta-phetang tse leshome ka linako tse khutšoane tsa phomolo. E na le li-supersete le makhetlo a mabeli. Matsoho a hau a tla chesa 'me pelo ea hau e tla tsoa sefubeng ha u qeta ho ikoetlisa ka makhetlo a tšeletseng.
Boikoetliso bo matla ba metsotso e 30 ba basali
3 atamela ho 10 ho pheta-pheta
3 atamela ho 10 ho pheta-pheta
Malebela a mahlale
EZ Barbell Biceps Curl
Morero oa boikoetliso bona ke ho sebetsa li-biceps tsa hau, ka hona boloka litsoe tsa hao li petelitsoe ka lehlakoreng la hau, ho seng joalo sefuba le mesifa ea mahetla li tla nka mojaro o mong. Ke li-biceps feela tse lokelang ho sebetsa, ka ho pheta-pheta ka 'ngoe.
Li-curls tsa Dumbbell
Phetolelo e fetotsoeng hanyane ea li-biceps curl ea khale, eo matsoho a atolositsoeng ka botlalo. Mona, letsoho le leng le lula le kobehile ka lehlakoreng le letona, le eketsang nako tlasa mojaro. Hoa etsahala hore o hanela matla a khoheli le ka "phomolo" letsoho. Ha u ntse u pheta-pheta, u tla ba tekong ea ho theola letsoho. Se ke oa tela, iqobella ho tšoara letsoho "le sa sebetseng" ka lehlakore la 90 degree.
Kakaretso ea Triceps
E 'ngoe ea boikoetliso bo botle ba li-triceps. Ho rua molemo ka ho fetisisa ho uena, boloka likhama tsa hau li le haufi haholo kamoo ho ka khonehang ebe o tobetsa litepisi tsa hau ka holimo. Boloka nako ea hau ea mantlha nakong ea sete ka seng.
Sutumelletsa holimo ho tloha bencheng
Beha matsoho bencheng ka bophara ba letheka ho qoba mathata a sa hlokahaleng mahetleng a hau. Maoto a ka beoa fatše kapa bencheng e 'ngoe.
Ho khumama ka "hamore" e ts'oereng
Liketsong tsohle tse fetileng, u sebelisitse letsoho le phahameng (liatla li shebile holimo le pele). Ke nako ea ho fetohela ho ts'oaro e sa nke lehlakore, moo matsoho a shebaneng le 'mele,' me liatla li shebane. Ho fetola litlamo ho tla u lumella ho sebetsa mesifa e ts'oanang ho tloha lehlakoreng le fapaneng hanyane.
Katoloso ea Triceps karolong e kaholimo
Qetella boikoetliso bona bo bokhutšoane ka seteishene sa mokhathala. Etsa makhetlo a 10, fokotsa boima ba 'mele, ebe u pheta hape makhetlo a 10 u sa phomole. Fokotsa boima ba 'mele hape' me u etse makhetlo a mang a 10 hape. Ena ke boikoetliso ba hoqetela boikoetlisong ba hau, kahoo o ka tsoa kaofela - leha o utloa eka samente e matha methapong ea hau mme matsoho a hau a mothating oa ho oa.