Tse ka Hare
Superman ke boikoetliso bo botle ba ho matlafatsa mesifa ea morao le mokokotlo o ka morao mme o sebelitse abs le likoti, boemo bo nepahetseng. Boikoetliso bona bo botle haholo ho motho ea mosesane le mokokotlo o phetseng hantle. Sehloohong sena re tla bua ka ts'ebeliso ea "Superman", likarolo le mokhoa o nepahetseng, le sebopeho sa Superman.
Superman: theknoloji le likarolo tsa ts'ebetsong
Haeba u batla ho matlafatsa mesifa ea morao ka mokhoa o sireletsehileng le ka nepo, kenyeletsa leetong la hau la boikoetliso Superman. Ena ke boikoetliso bo bonolo empa bo le botle haholo bo thusa ho sebetsa mesifa ho ntlafatsa sebopeho, ho matlafatsa mokokotlo o ka tlase le ho tlosa slouch ka morao. Boholo ba boikoetliso ba mokokotlo bo ka ba bohloko haholo - ka mohlala, ho bolaoa ke liphoso tsa theknoloji ho ka lematsa mokokotlo oa hau. Superman ha a na ho senya bophelo ba hau feela, empa hape o tla thusa ho otlolla mokokotlo, ho ntlafatsa boits'oaro le ho matlafatsa mesifa ea mokokotlo ho thibela bohloko ba mokokotlo.
Theknoloji e sebelisa Superman:
1. Robala ka mpa, u shebile fatše, u phahamisitse hlooho hanyane. Eketsa matsoho pele, liatla li shebile fatše, leka ho otlolla 'mele oohle. Ena ke boemo ba ho qala.
2. Ha o ntsha moea, phahamisa matsoho, sefuba le maoto fatše 'me butle-butle u li phahamisetse holimo kamoo ho ka khonehang. 'Mele o lokela ho etsa koba e nyane mokokotlong,' mele oohle o tiile ebile o lekana. Leka ho phahamisa matsoho le maoto ka hohle kamoo ho ka khonehang hore sesebelisoa sena se sebetse mesifa ea mpa le likoti. Se ke oa lahlela molala morao, e lokela ho ba ho ntšetsa pele mokokotlo. Tšoara boemo bona metsotsoana e 4-5.
3. Ka inhale butle-butle theola fatše ho qala boemo ba le ho phomola hanyenyane. Pheta makhetlo a 10-15 ka mokhoa oa 3-4.
Mokhoa oa ho etsa Superman:
Joalokaha u bona, boemo bo hlahang bo tšoana le Superman ea fofang, ka hona lebitso la boitlhakiso bona bo thusang ba morao le morao. Ntle le moo, ka lebaka la tsitsipano e sa feleng ea maoto ke mojaro o motle mesifa ea gluteal le mesifa. Superman e tla ba boikoetliso bo babatsehang bakeng sa mesifa eohle ea karolo e ka morao ea mmele. Superman hape ke boikoetliso ba ho itukisetsa ho bolaea - boikoetliso bo bong bo sebetsang haholo bakeng sa mokokotlo le maraong, empa bo hloka mesifa e koetlisitsoeng ho qoba kotsi.
Bona hape: Tsela ea ho lokisa POSTURE
Mosebetsi oa mesifa nakong ea Superman
Morero oa boikoetliso Superman ke boithuto ba mokokotlo le ho matlafatsa mokokotlo, empa ho ekelletsa moo ka tlelaseng ho kenyelelitsoe mosebetsing oa mesifa ea marao, mokokotlo oa serope le mesifa ea mahetla.
Kahoo, ha ho etsoa Superman ho kenyelletsa mesifa e latelang:
- li-extensors tsa mokokotlo
- gluteus Maximus
- mesifa
- mesifa-botsitso
- mosifa wa deltoid
Ha ho hlokahale ho ikoetlisa nakong ea bohloko bo bohloko ba morao. Hape, ha ua lokela ho etsa Superman nakong ea bokhachane.
Superman bakeng sa ba qalang
Ho ikoetlisa Superman, leha e bonahala e le bonolo ha u e sheba feela, empa ha se bohle, esita le ba nang le boiphihlelo ba ho sebetsa ba se na sekoli ba tla khona ho sebetsana le eona. Ho phethela Superman o hloka ho ba le mesifa e matla le e matla ea mokokotlo oa mokokotlo. Haeba o sa khone ho jara Superman ka boholo bo phahameng le ho pheta-pheta palo e kholo, ha ua lokela ho tšoenyeha. Boikoetliso bona ke mofuta o nolofalitsoeng, o tla lokisa mesifa ea hau hore e be "Superman" e felletseng.
U ka etsa Superman joang ho ba qalang? Robala ka mpa u shebile fatše, u tlohele fatše. Eketsa matsoho pele. Phahamisa letsoho la hao le letona le leoto le letšehali ka hohle kamoo ho ka khonehang, ts'oara metsotsoana e 4-5 ebe o li theola butle butle. Ebe u phahamisa letsoho la hau le letšehali le leoto le letona ka hohle kamoo ho ka khonehang, tšoara metsotsoana e 4-5 ebe u li theola fatše butle-butle. Pheta-pheta tse 15 ka lehlakoreng le leng, o fapanyetsana lipakeng tsa tsona. Etsa lihlopha tse 3.
Superman: liphetoho tse 10 tse fapaneng
O mong oa melemo ea Superman ke mefuta e mengata ea polao. Kamehla o ka nolofatsa kapa oa thatafatsa boikoetliso bona ho latela boemo ba hau ba boikoetliso.
1. Superman ka matsoho a hlalaneng
Mofuta ona oa boikoetliso ba Superman o thusa haholo bakeng sa ho ema le ho lahla ho inama.
2. Superman o nolofalitsoe
Haeba u na le bothata ba ho matha Superman ka matsoho a otlolohileng, u ka a otlolla 'meleng. Boemong bona ho tla ba bonolo ho tabola 'mele fatše.
3. Superman o sotha
Boikoetliso bona bo tla u thusa ho sebetsana ka katleho le mesifa ea mpa le "oblique" ea mpa.
4. Superman ea nang le dumbbell
Bakeng sa khathatseho e tsoetseng pele, o ka etsa Superman ka boima bo eketsehileng, ka mohlala, mohlala, molumo o ka morao oa molala oa hau. Qalong, o ka nka boima ba lik'hilograma tse 1-2. U ka boela oa etsa Superman ka litekanyo tsa maoto, tabeng ena, matla a matla a tla pompeloa karolong e ka tlase ea 'mele.
5. Superman ea nang le benche
Haeba u na le benche, setulo se setle kapa setuloana, u ka etsa mofuta ona oa Superman. Bakeng sa botsitso phomotsa maoto a hau leboteng.
6. Superman ea nang le fitball
Haeba u na le fitball, e sebetsa haholo ebile e na le thuso ho ikoetlisa mokokotlong oa eona.
7. Superman le expander sefubeng
Expander ke e 'ngoe ea boikoetliso bo thusang ka ho fetisisa mokokotlong oa hau. O ka ikoetlisa le Superman.
8. Superman ea nang le sehlopha sa boikoetliso bakeng sa likoti
Empa haeba sepheo sa hau ke ho sebetsa mesifa ea marako le mesifa, o ka reka sehlopha sa boikoetliso. Sena ke lisebelisoa tsa bohlokoa ka ho fetisisa bakeng sa mesifa ea 'mele o ka tlase.
9. Superman le reng
E bonolo ebile e na le thuso ho etsa Superman ka lisebelisoa tse ikhethang bakeng sa lesale la boikoetliso ba Pilates. Phomola feela matsohong a hae 'me u phahamise sefuba fatše.
10. Ho tsoma ntja
Boikoetliso bona bo ka etsoa ho ba fumanang ho le thata ho etsa boikoetliso ba Superman le liphetoho tsa eona ka lebaka la mathata a letheka. E boetse e thusa ho matlafatsa corset ea mesifa ho ntlafatsa maemo le ho tiisa mpa.
Bakeng sa li-gifs tse kholo ka lebaka la liteishene tsa youtube , The Live fit ngoanana le FitnessType.
Kamora ho etsa Superman ho a khonahala ho phutholla mesifa ea morao ho tsoa ho "kat" ea boikoetliso, e leng ka sejaneng le ho betla ka morao. Butle-butle boikoetliso bona makhetlo a 10-15 kamora ho matha Superman.
Melemo ea ho sebetsa Superman
- Boikoetliso bo phethahetseng ba ho matlafatsa mesifa ea morao le letheka
- Matlafatsa mesifa le mesifa ea mokokotlo o ka tlase
- Boikoetliso bo sireletsehileng bo nang le kotsi e tlase ea kotsi
- E loketse le bakeng sa ba qalang
- E thusa ho lokisa maemo le ho felisa slouching
- E eketsa mokokotlo mme ke thibelo e ntle ea bohloko ba mokokotlo le mokokotlo o tlase
- E thusa ho matlafatsa mesifa ea mpa le ho tiisa mpa
- Ho matha ha ho hlokahale lisebelisoa tse ling
- Boikoetliso bona bo na le liphetoho tse ngata, ka hona o ka fapanya kapa oa thatafatsa kamehla
Bala hape ka boikoetliso bo bong bo sebetsang ho ntlafatsa boleng ba 'mele:
- Lepaele la letheka le mpa: mokhoa oa ho etsa
- Ho ikoetlisa Climber boikoetliso bo sebetsang ka ho fetisisa mpeng e bataletse
- Litlhaselo: hobaneng re hloka mapheo a + 20
Mala, Mokokotlo le letheka