Ho koetlisa matsoho ho hloka tlhokomelo e khethehileng le taeo ha u etsa, hobane liphaka ke karolo ea bohlokoa ea mesifa e ntlafalitsoeng ka kutloano. Leka lenaneo lena le majabajaba bakeng sa nts'etsopele ea letsoho le phahameng.

Batho ba bangata ha ba bone koetliso ea forearm e le karolo ea bohlokoa ea koetliso eohle ea mesifa eohle. 'me - ona ke sepheo sa batho ba bangata ba hahang' mele leha e le efe ea boikoetliso, empa ho thoe'ng ka ba bang kaofela? Koetliso e nyane ea mesifa ke eona e phethelang kholo ea mesifa eohle 'meleng oa hau.

Lirope tsa biceps, manamane, morao le liphakeng ke tse ling tsa mesifa e menyenyane eo, ha e koetlisitsoe hantle, e ka etsang hore mmele oa hau o lumellane hape o lekane. Ke ka lebaka la mesifa ena eo u ka hlolang kapa oa lahleheloa ke tlholisano ea ho aha 'mele, kapa ua tsosa khahleho ea ba bang.

Nahana hore na mahetla a maholo ke a eng haeba u sena liphaka tse tsoetseng pele hantle. Hase feela hore li tla ntlafatsa ponahalo ea hau, hape u tla khona ho nts'etsapele matla ao ua hlokang ho phahamisa litekanyo ebe hamorao u fumana boima libakeng tse ling tse kang mokokotlo, mahetla le li-biceps.

Ha e le hantle, matsoho a pele a fumana tse ling tsa tšusumetso ho tloha matsoapong, mela le holimo / tlase, empa molemong oa ho hlahisa bokhoni ba matsoho a pele (haholo haeba e le ntlha ea hau e fokolang), o hloka ho eketsa lihlopha tse ikhethileng tsa boikoetliso ho lenaneo la koetliso. Sena ha se bolele hore o ka ipehela mehato e seng mekae feela ea matsoho a ka pele, a etsoa ka bohlasoa le ka pelo e se nang pelo.

Ho koetlisa matsoho a pele ho hloka tlhokomelo e khethehileng le taeo ha u etsa boikoetliso bo lutseng kapa o tobetsa ka bencheng. Morero o nahannoeng hantle o kenyelletsang boikoetliso bo nepahetseng ka matla a loketseng le ho sebelisa maqhubu a fapaneng ke tsela e molemohali ea ho fihlela kholo e kholo ea mesifa.

Anatomy e nyane

Ho makatsang ke hore forearm ke sehlopha se rarahaneng sa mesifa e menyenyane e nang le mesebetsi e mengata. Brachialis (brachialis mesifa) le brachioradialis (brachioradialis mesifa) li ikarabella bakeng sa ho kobeha ha setsoe le ho ts'ehetsa forearm nakong ea ho phunya. Seemeli se chitja se ts'ehetsa letsoho pele nakong ea ho potoloha le ho phethoha ha setsoe.

Mesifa ea Flexor (palmaris longus, radial wrist flexor, le ulnar flexor ea letsoho) e hatella palema, ha mesifa ea extensor (extnore ea ulnar ea letsoho le radialis extensor ea letsoho) e sa e hlakole. Lenaneo le felletseng le tlameha ho kenyelletsa ho sisinyeha bakeng sa kholo e felletseng ea mesifa ea likarolo tsohle tsa forearm.

Ho pompa litšepe tsa tšepe!

Hona joale kaha u tseba ka sebōpeho sa 'mele le mekhoa ea ho tsamaea, ha re boneng hore na re ka pompa liphaka-pele joang. Tsamaiso le boitlhakiso tse hlahisitsoeng li etselitsoe ho ntlafatsa ts'ebetso ea hau nako le nako ha u ea boikoetliso. Hopola ho lula u sebelisa mokhoa o nepahetseng 'me u se ke ua phahamisa boima bo bongata hore u se ke ua beha polokeho ea hau kotsing.

Ho tenyetseha ha manonyeletso a letsoho

Ponahalo ea mantlha ea letsoho (mesifa ea flexor e sebetsa ho feta) e ka etsoa ka barbell, block, kapa para of dumbbells. Molemo oa li-dumbbells ke hore li ka sebelisoa ha mokoetlisi a thibela ho potoloha ha matsoho le ha ho le thata ho sebelisa bareng e otlolohileng.

Nka mojaro ka bophara ba mahetla ebe u beha matsoho a hao bencheng kapa liropeng tsa hau e le hore matsoho a hau a ka theoleloa fatše.

Qalong, otlolla matsoho le ho theola boima ba 'mele, u tšoere bareng ka tieo. Khutlisa motsamao mme o khutlisetse matsoho holimo ho fihlela mokokotlo o matla oa mesifa. Mefuta e fapaneng ea motsamao e tla ba nyane, ka hona o seke oa tsukutla kapa oa sututsa mojaro ho qoba kotsi.

Keletso: Bakeng sa ba fumanang boemo ba liphaka pele bencheng kapa ba khumame ba sa phutholoha, ho bohlokoa ho leka ho koba manonyeletso ka morao. Ha u eme, tšoara terata ka mor'a letheka ka letsoho le phahameng.

Tobetsa matsoho a hao a kaholimo marong bakeng sa tšehetso e eketsehileng, 'me, u sebelisa matsoho feela, phahamisa mekoallo ho fihlela mosifa o honyela. Ho etsa metsamao ka tsela ena ka linako tse ling ho ka kokobetsa bohloko boo ba bang ba bo utloang ha ba ikotlolla ha ba etsa li-curls tsa setso.

Reverse Grip Wrist Curl

Li-curls tsa letsoho le ts'oaroang li etsoa ka tsela e ts'oanang le li-curls tse tloaelehileng tsa letsoho, ntle le hore liatla li shebile fatše mme mesifa ea extensor ea sebetsa.

Tšoara ntho e kang tšepe, litšepe, kapa li-dumbbells ka holim'a benche kapa lirope ka liatla tsa hau fatše, lumella boima ba 'mele hore bo otlolle mesifa ea extensor, ebe o khutlisetsa motsamao o nyolohelang holimo ho fihlela mokhathala oa mesifa. Hopola ho laola motsamao eseng ho tsitsinya mojaro.

Keletso: Ho fihlela matla a pheta-phetoang, leka ho ts'oara khutsufatso ka 'ngoe ha u phahamisa bareng metsotsoana e seng mekae. Ha ua tlameha ho sebelisa mojaro o boima mme liphetho li tla ba bohlokoa!

Tsela ea hamore e kobehileng

Li-curls tsa hammer li sebelisoa hangata ho koetlisa li-biceps, empa hape ke tlatsetso e ntle lenaneong le felletseng la nts'etsopele ea libetsa. Nakong ea li-hammer curls, brachialis le brachioradialis li sebetsa 'moho le li-biceps ho thusa ho nts'etsapele tlhoro ea li-biceps.

Tšoara matsoho feela ka li-dumbbells haufi le 'mele oa hau le menoana ea hau e shebileng fatše. Ntle le ho phahamisa matsoho a pele, koba matsoho le ho phahamisa boima lehetleng la hao - motsamao o lokela ho tšoana le hamore. Theola matsoho, ebe u pheta.

Keletso: Mokhoa o mong oa ho etsa boikoetliso bona (ba bang ba o fumana o sebetsa hantle haholo) ke ka tsela ea hamore e otlang. Tsamaea joalo ka ha o le kaholimo, empa ho fapana le ho koba 'mele, inama ka holim'a' mele ho ea lehetleng le leng. Matsoho a mang.

Khutlela Grip Curl

Reverse-grip barbell curls ke mokhoa o mong o motle ho fapana le mokhoa oa hamore. Etsa li-barbell curl kamoo u neng u ka rata ho ikoetlisa ka bicep, feela ka ho ts'oara bareng ka bophara ba mahetla. Etsa bonnete ba hore u khomarela mokhoa oa hau oa boikoetliso 'me u sebelise boima bo mahareng.

Keletso: Bakeng sa liphetho tse ntle ka koetliso e ka thoko ea forearm, leka ho koala sekhahla sa benche ea Scott. Kahoo u ke ke ua sebetsa feela ka botlalo, empa hape le ho netefatsa ho arohana ha mesifa e koetlisitsoeng. Tabeng ena, khetha le boima bo boima bo itekanetseng, hobane ho thata haholo ho etsa boikoetliso bona ka boima bo boima.

Koetliso e lekane

Ho na le mekhoa e mengata ea ho ntlafatsa litlamo tsa hau ha u koetlisa matla le ho aha mesifa matsohong a hao. Sehlopha sa boitlhakiso bakeng sa ho koetlisa litlamo, ho ba sieo ha marapo ha u ikoetlisa mesifa ea morao le ho ts'oara li-pancake ke litsela tse 'maloa feela tsa ho holisa mesifa ea matsoho.

E 'ngoe ea mekhoa e nepahetseng ke ho ts'oara bareng qetellong ea lisete tsohle tsa letsoho. Mohlala, kamora sete ka 'ngoe, koba letsoho la hao hore le honyetse, pepeta bareng ka thata,' me u tšoare metsotsoana e mehlano ho isa ho e leshome. Boikoetliso bona bo tla ba thata kamora sete e tloaelehileng, empa e tla eketsa matla a hau a ho ts'oara le ho eketsa matla lenaneong la hau la koetliso la forearm!

Merero ea boithapollo

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