Tse ka Hare
Lenaneo la koetliso ka tlung le nang le `` barbell '' le "typetting dumbbells" ha le fapane le se rarahaneng sa boikoetliso. Mochini ofe kapa ofe oa boikoetliso o ka nkeloa sebaka ke motsamao o sebetsang haholoanyane o nang le litekanyo tsa mahala. Ho etsa sena, o hloka ho utloisisa hore na ke mesifa efe e sebetsang boikoetlisong le ho fumana sebaka se loketseng sebaka sa ketsiso.
Ha se motho e mong le e mong ka foleteng ea nang le boikoetliso bo nang le barbell, liraka, mola oa dumbbell, libenche tse ikhethileng le sete e sa lekanyetsoang ea lipanekuku. Boholo ba batho ba sebetsang malapeng ba na le moeli oa ho hlophisa li-dumbbells, fitball, bareng e rapameng le expander. Sena se lekane haeba u ka etsa lenaneo ka nepo.
Likarolo tsa ho ikoetlisa lapeng
Qalong, ho bohlokoa ho utloisisa hore folete ha se sebaka sa boikoetliso. Ha ho na mokoetlisi mona ea laolang mokhoa ona. U tla tlameha ho ithuta ho ikoetlisa ka nepo u le mong - ho tloha video e youtube le ka pela seipone. Itloaetse mokhoa ona ka thupa e bonolo ea lepolanka kapa ea polasetiki pele u qala squat kapa king deadlift, ebe u re motho e mong lapeng a u voute ka video (calorizer) Bapisa video ena le video ea koetliso. Ela hloko boteng ba tšitiso ea tlhaho mokokotlong oa lumbar, boemo bo nepahetseng ba ho qala, motsamao oa mangole, kabo ea setsi sa matla a khoheli.
Malebela a Koetliso ea Matla a Lehae:
- Kamehla futhumala - sebelisa mochini o futhumatsang ho tloha lenaneong la selelekela.
- Sebetsa mesifa ea 'mele oa hau ka nako e le ngoe kapa u sebelise matsatsi a mabeli a arohaneng - ha boikoetliso bo le matla le ho feta, karabelo ea' mele ea 'mele ea hau ho eona e phahame.
- Sebelisa li-dumbbells tsa litekanyo tse fapaneng - mesifa ea hau e boholo bo fapaneng ebile e na le matla a fapaneng, ka hona mojaro o ho tsona le ona o lokela ho fapana.
- Ka litekanyo tse lekanyelitsoeng tsa litekanyo tsa mahala, u ke ke ua khona ho hatela pele ka matla. 'Mele o tloaela mojaro kapele, kahoo o hloka ho fetoloa. O ka eketsa palo ea ho pheta-pheta, oa thatafalletsa motsamao, sebelisa mekhoa ho eketsa matla.
- Tsepamisa maikutlo holima boitlhakiso bo boholo - 70% ea thupelo e lokela ho ts'oaroa ke metsamao e matla e kopaneng ea matla, 30% e setseng e lokela ho ba motsamao o kopaneng.
- Boloka palo ea ho pheta-pheta ka makhetlo a 6-20 ka sete.
- Qetella ho otlolla mesifa e sebelisitsoeng.
Ho molemo ho chechisa koetliso ea "cardio" lenaneong la lapeng ho isa ho letsatsi le leng. Ho ikoetlisa ka mor'a ho ikoetlisa ka matla lapeng ha ho bonolo joaloka ha u ikoetlisa. Leha ho le joalo, haeba ho se na li-contraindications, cardio e khuts'oane e ka etsoa.
U ka nka li-simulators joang?
Ketsiso efe kapa efe e ka nkeloa sebaka haeba u se na li-contraindications. Ha u khetha boikoetliso, lula u nahana hore na bo u tšoanela joang.
Phetolo ea li-simulators tse tsebahalang haholo:
- Hula ka gravitron - hula baholo ka bareng tshekaletseng le absorber makala;
- Row ea le literata tshekaletseng - mola oa dumbbells ka letsoapong la (fetola litleneng ho sebetsa mesifa ka mahlakoreng a fapaneng), mola oa dumbbell mong ka letsoapong le;
- Li-squats tsa Smith - Dumbbell squats;
- Hyperextension - hyperextension fatše, hyperextension bolo;
- Ho phatloha ha leoto le ka tlase ho ketsiso - maoto le ho kobeha ha maoto;
- Leg Press - Mefuta e fapaneng ea li-squats tsa dumbbell.
Ho fumana sebaka se loketseng, o hloka ho utloisisa hore na mesifa eo u batlang ho e kenya e sebetsa joang. Ka mohlala, latissimus dorsi e sebetsa ka ho otloloha (ka holimo) le ka holimo (ho uena) ho hula. Sebaka se rapameng ha se lethathamo le tlamang, o ka se etsang ka li-dumbbells.
Mekhoa ea ntlafatso ea matla
Mekhoa e matlafatsang ea ho ikoetlisa lapeng e bohlokoa. Le bona, 'mele oa hau o tla fumana khatello ea kelello eo e e hlokang. Tsena ke li-supersets, li-trisets, li-hybrid, mekhahlelo ea mekhahlelo le e chitja.
Supert - Ho kopanya boikoetliso ba mesifa e fapaneng ka mokhoa o le mong. Mohlala, mats'oafo a teng le mochini oa khatiso oa benche. Ke hore, ha u se u entse matšoafo, ha u phomole, empa hang-hang u etse mochine oa khatiso oa benche. Ke feela ka mor'a moo moo u phomolang, ebe u pheta superset hape.
Mashome a mabeli - Ho kopanya boikoetliso ba sehlopha se le seng sa mesifa ka mokhoa o le mong. Mohlala, li-push-up ho tloha fatše le ho thetsa li-dumbbells. E etsoa ka tsela e ts'oanang le superset.
Triset - Ho kopanya boikoetliso bo tharo bakeng sa lihlopha tse fapaneng tsa mesifa ka mokhoa o le mong. Mohlala, squumb dumbbell, litulo tsa khatiso, le ho kobeha mela.
Mekhatlo ea lebasetere - mekhoa e 'meli ea ho ikoetlisa ha e kopantsoe eseng ka katamelo, empa ka motsamao o le mong. Mohlala, squat ka li-dumbbells ebe o tobetsa holimo - o squat, o ts'oere li-dumbbells sefubeng, ebe o ema o li pepeta o eme. Li-hybrids hangata li sebelisoa ke Gillian Michaels mananeong a hae. Mohlala o motle ke lenaneo la libaka tse seng li se na mathata, tse hahiloeng ka ho felletseng ho tsona.
Ho atamela nako - Supersetting boitlhakiso bo boima le bobebe. Mohlala, li-burpee tse 5 tse nang le li-push-up le li-swings tse 10 ka li-dumbbells.
Koetliso ea potoloho esale e le ntho e makatsang - ho ikoetlisa ntle le ho phomola ho nkuoa e le mokhoa o bonolo ho feta oa ho aha boikoetliso bo tukang ba mafura.
Re etsa lenaneo la ho ikoetlisa lapeng
Haeba u balile sengoloa "U ka etsa lenaneo la thupelo joang bakeng sa boikoetliso", joale u tseba melao ea mantlha ea ho ngola sehlopha sa boikoetliso. Taba ea mantlha, khetha karohano - ka mohlala, lekhetlong lena ha re sebeliseng benche / deadlift. Ebe re fumana palo ea boikoetliso (6-8), palo ea li-sets le ho pheta-pheta, re khetha mekhoa ea ho eketsa matla (superset, poone e nyalisitsoeng).
Ho ikoetlisa A:
1. Li-squats ebe li tobetsa li-dumbbells ho fihlela 4 × 10
Superset:
2a. Lunges sebakeng se nang le li-dumbbells 3 × 12 ka lehlakoreng le leng
2b. Li-push-up ho tloha fatše / ho tloha mangoleng 3 × 12
Superset:
3a. Sehlopha sa Plie 3 × 15
3b. Lehlakoreng Dumbbell le phahamisa 3 × 15
Superset:
4a. Dumbbell Leoto Curl 3 × 15
4b. Ho fokotsa li-dumbbells tse leshano 3 × 15
Ho ikoetlisa B:
1.Romanian Dumbbell Deadlift 4 × 10
Superset:
2a. Tsela ea Dumbbell 3 × 12
2b. Mokatong / Ball Hyperextension 3 × 12
Superset:
3a. Mokha o kentsoeng oa dumbbell e le 'ngoe 3 × 15
3b. Borokho ba leoto le le leng 3 × 15
4. Li-crunches tse leshano 3 × 15
5. Plank - 60 sec
Hlokomela hore boikoetliso bo phephetsang ka ho fetisisa botekgeniki bo tla pele 'me ha bo na bophahamo. Ha mokhatlo o le thata le ho feta, o lokela ho ba haufi le qalo (calorizator). Re ile ra qetella re e-na le ntlo e rarahaneng haholo. Haeba u sa qala, qalong u kanna oa se sebelise mekhoa efe kapa efe ea ho eketsa matla - ikoetlise ka mokhoa o ts'oanang 'me u sebetse ho tseba mokhoa o nepahetseng.