Tse ka Hare
Ho koetlisa 'mele oa hau, ho bonolo haholo ho lebala ka morao hobane karolo ena ea' mele re ke ke ra e bona ka seiponeng. Empa mesifa ea mokokotlo ea mokokotlo e bohlokoa eseng feela ho latela pono ea botle. Ntle le mesifa e matla ea mokokotlo re ke ke ra khona ho ikoetlisa haholo ka boima bo eketsehileng le tsoelo-pele thupelong. Ho joalo, 'me boitlhakiso bo bongata ba' mele bo hloka hore re phunye mesifa.
Re u fa likhetho tsa boikoetliso bo botle ka ho fetisisa bakeng sa banana ba lapeng tse tla thusa ho fihlela kapele le ka nepo lipheo tse behiloeng: ho aha mesifa, ho tlisa 'mele molumo le ho theola boima ba' mele, ho matlafatsa mokokotlo.
Koetliso ea morao bakeng sa basali
Ho ikoetlisa khafetsa mesifa ea morao ho tla u thusa ho ntlafatsa 'mele oa hau mme ho u matlafatse' meleng. Ha ho boikoetliso bo ka morao ba thupelo ea hau bo ke keng ba phethahala. Ho matlafatsa mesifa ea ka morao ka li-dumbbells, barbell, fitball, expander, mme ho ka etsahala ntle le lisebelisoa tse ling ho hang.
Sengoliloeng sena se bua ka boikoetliso bo sebetsang ka ho fetesisa ba mokokotlo ka li-dumbbells tsa mesifa ea mesifa, boikoetliso ho mesifa ea molumo ntle le lisebelisoa, hammoho le boikoetliso le lisebelisoa tse ling tsa lipapali. Boikoetliso bona bo bonolo ho bo etsoa hae le boikoetlisong.
1. Ho qala kae le ho qeta koetliso joang:
- Kamehla qala koetliso ea hau ea morao le boikoetliso bo futhumatsang: Khetho ea boikoetliso ba ho iphuthumatsa.
- Qetella boikoetliso ka ho otlolla mesifa: Khetho ea boikoetliso bakeng sa ho otlolla.
Le ka mohla u se hlokomolohe ho futhumala le ho ikotlolla haeba u batla ho ba le thupelo e atlehang. Bakeng sa ho iphuthumatsa ka kotloloho pele o etsa boikoetliso bo ikhethileng, o ka atamela boikoetliso bona ntle le li-dumbbells (kapa ka boima bo fokolang haholo).
2. Ho pheta-phetoa le mekhoa e mengata ea ho e etsa:
- Bakeng sa kholo ea mesifa: 10-12 e khutlela ho li-4-5 sets ka boima bo boholo
- Bakeng sa mygcc ea molumo o bonolo le ho chesa mafura: 15-20 povereni 3-4 mokhoa o nang le boima ba 'mele
3. Ke li-dumbbells life tsa boima ba 'mele tseo u lokelang ho li nka morao:
- Bakeng sa kholo ea mesifa: boima bo phahameng ka ho fetisisa boo ho pheta-phetoang ha bona ha ho qetela bo ileng ba etsoa ho tsoa mabothong a ho qetela (bakeng sa banana hangata 10-15 kg)
- Bakeng sa mesifa ea molumo o bonolo le ho chesa mafura: boima bo lekaneng ho o etsa hore o utloe mojaro, empa o ka etsa makhetlo a 15-20 (bakeng sa banana hangata 5-10 kg)
- Bakeng sa ba qalang: dumbbell 2-3 kg ka ho eketsa butle-butle boima ba 'mele
4. Ho ikoetlisa hangata hakae mokokotlong:
- Haeba u ikoetlisa makhetlo a 3-4 ka beke ho lekana ho ikoetlisa hang ka beke
- Haeba u ikoetlisa makhetlo a 5-6 ka beke, u ka koetlisa mokokotlo oa hau habeli ka beke
5. Ke motsoako ofe oa boikoetliso ba mokokotlo:
- Mofuta oa khale: ka ho ikoetlisa bakeng sa li-biceps (ntlheng ena, o lokela ho qala ho ikoetlisa ka ho ikoetlisa ka morao, ebe o ea boikoetlisong ba li-biceps)
- Khetho e ngoe: ka ho ikoetlisa bakeng sa mesifa ea sefuba (sefuba le mokokotlo ke bahanyetsi ba mesifa, ka hona, baatlelete ba bang ba ba koetlisa hammoho)
6. Butle-butle mesifa ea hau e tla tloaela mojaro, ka hona hoa lakatseha ha nako e ntse e feta ho eketsa boima ba li-dumbbells. Bakeng sa tloaelo ea lapeng ho bonolo ho reka dumbbell e senyehangseo se o nolofalletsa ho fetola boima ba 'mele.
7. Ho ikoetlisa ka matla mokokotlong ho fana ka mojaro o matla mokokotlong. Ela hloko mokhoa oa boikoetliso ho qoba kotsi le tšenyo.
8. Nakong ea ho ikoetlisa ka matla ka mokokotlo o nang le li-dumbbells le ona o kentse letsoho li-biceps le deltas, kahoo haeba o "ruruhile" ka potlako mesifa ea matsoho ho tloha boitekong, ho ikoetlisa ka bohona ho li-biceps le mahetleng ho ka fokotsoa.
Koetliso ea matla bakeng sa basali: moralo oa boikoetliso +
Ho ikoetlisa ka matla ka mokokotlo ka li-dumbbells
Li ikoetlisa tsena tse hlano li phethahetse bakeng sa koetliso ea matla lapeng le boikoetliso. Ho li etsa o tla hloka dumbbell.
Haeba u sena nako e ngata ea ho ikoetlisa ka matla, u ka etsa boikoetliso bo 3-4 bo thathamisitsoeng. Palo e nepahetseng ea li-set le li-reps li fetoha ka mokhoa o ikemetseng ho latela boteng ba nako le matla a mmele.
1. Bafu ba phahamisa
Boemong ba pele, mokokotlo o otlolohile, mahetla a theohile, o tsitsipane. Li-dumbbells li ama lirope. Mangole a koba hanyane, tsamaisa noka morao ho fihlela morao e ts'oana le fatše. Li-dumbbells li tsamaea ka maoto le maoto. Boloka mokokotlo oa hao o otlolohile 'me u se ke ua thibela morao haholo. Ho ikoetlisa ho ka ba bohloko, kahoo hape ho molemo ho sebelisa li-dumbbells tse bobebe. Nakong ea phethiso ea bafu ho kenyelletsa ho khutlisetsa morao hape e sebetsa hantle mesifa ea marao, e bohlokoa haholo ho banana.
2. Otlolla li-dumbbells letsoapong
Lula fatše hanyane ebe o sekamisetsa moea oa hau pele, maoto a bophara ba mahetla a arohane. Tšoara letsoho ka letsoho le otlolohileng. Ke boemo ba mantlha. Phahamisa li-dumbbells tse peli holimo ka hohle kamoo ho ka khonehang sefubeng sa hao, u phutholla likhahla tsa hao mahlakoreng mme u sa fetole boemo ba squat. Theola li-dumbbells fatše ka metsotsoana e seng mekae. Torso e lula e eme nakong eohle ea boikoetliso.
3. Hula dumbbell ka letsoho le le leng
Sebakeng se seng sa phomolo, squat hanyane ebe o sekamisetsa moea oa hau pele. Beha letsoho la hao le letšehali seropeng sa leoto le letšehali, 'me leoto le letona le thelle morao. Letsoho le letona le nka dumbbell ka ho se nke lehlakore. Ke boemo ba mantlha. Hulela setsoe morao, hula dumbbell sefubeng sa hao. Ntlo e lula e eme. Kamora khefu e khuts'oane, khutlela sebakeng sa ho qala. Fetola matsoho ha mokhoa o phethiloe. Ho lekane ho etsa lihlopha tse 3 letsohong ka leng.
4. Ho tsoala ka letsoapong
Boemong bo setseng, maoto a bophara ba lehetla, mangole a kobehile, 'mele o sekametse hanyane pele. Tšoara li-dumbbells ka ho se nke lehlakore, koba likhahla tsa hau hanyane. Lihlomo ka mahlakoreng ho fihlela lehetleng (letsoho le ka hodimo) e ke ke ea tšoana le fatše. tšoara metsotsoana e seng mekae 'me u khutlisetse matsoho hammoho. Boloka ho kobeha hanyane litsoeng ha o ntse o tsamaea. Ketsahalong ena, e sebelitse hantle ho tsoa Delta.
5. Ho koetela matsoho hape letsoapong
Boemong bo setseng, maoto a bophara ba lehetla, mangole a kobehile, 'mele o sekametse hanyane pele. Tšoara ka mokhoa o otlolohileng oa dumbbell. Beha matsoho morao, u lule u otlolohile. Tšoara mesifa ea mokokotlo, empa u boloke 'mele o eme ho ikoetlisa hona ho boetse ho sebetsa litlolo tse ntle.
Bakeng sa limpho kea leboha kanale ea youtube HASfit.
Boikoetliso ba mokokotlo ntle le lisebelisoa
Boikoetliso bo latelang bo khothaletsoa ho etsoa bakeng sa ho matlafatsa mesifa le ho otlolla lesapo la mokokotlo, ho ntlafatsa maemo le ho thibela bohloko ba mokokotlo le bohloko ba mokokotlo. Hape, tsena o ka li kenyelletsa leanong la hau la thuto, haeba u rata ho ikoetlisa ka boima ba 'mele oa hae, ho kenyeletsoa mosebetsi oa lihlopha tse' maloa tsa mesifa. (E sebetsa hantle bakeng sa ho chesa mafura).
Boikoetliso bo holimo ba 20 ho ntlafatsa maemo
1. Ho potoloha ha letsoho kahare
Nka mapolanka matsohong, maoto a arohane hanyane. 'Mele o theha mola o otlolohileng, mokokotlo o ka tlase ha o kobehe, o tobetsa hantle. Phahamisa letsoho le leng fatše 'me u etse motsamao o chitja ka letsoho le otlolohileng. Khutlela boemong ba ho qala. Ebe u etsa se tšoanang ka letsoho la bobeli. Etsa pheta-pheta 10-12 letsohong le leng le le leng.
2. Ho phahama ha matsoho ka lebanta le ka pele
Theola mapolanka ka pele, maoto a arohane hanyane. Hape shebella boemo ba 'mele, e lokela ho theha mola o otlolohileng ho tloha lirethe ho ea hloohong. Phahamisa letsoho le leng fatše ebe o le hulela pele. Tšoara metsotsoana e seng mekae 'me u theole forearm fatše. Ka ho tšoanang nanabetsa letsoho le leng pele. Etsa pheta-pheta 10-12 letsohong le leng le le leng.
3. Sesa
Theoha ka mpa, matsoho a otlolohile, liatla li theohe. Sefahleho le karolo ea sefuba sa hae fatše. Ka nako e tšoanang phahamisa letsoho la hao le letona le leoto le letšehali holimo holimo kamoo ho ka khonehang, phahamisa serope sa hau fatše. Tšoara mesifa ea mokokotlo le letheka. Tšoara metsotsoana e seng mekae 'me u khutlele sebakeng sa ho qala. Ebe u fetola mahlakore. Pheta makhetlo a 12-15 ka lehlakoreng le leng le le leng la li-sets.
4. Hyperextension ka matsoho a hlalaneng
Boikoetliso bona bo loketse boemo ba hau ba 'mele le ho matlafatsa mokokotlo. Robala ka mpeng, o theohele fatše holim'a Mat. Matsoho a arola mahlakore liatla. Phahamisa 'mele o kaholimo ka hohle kamoo ho ka khonehang, o khaola hlooho le sefuba fatše. Etsa ho nyoloha ka morao, eseng Shay. Tšoara metsotsoana e seng mekae u le kaholimo ebe u theola hlooho le sefuba fatše. Etsa pheta-pheta tse 15-20, li-sets se 2-3.
5. Monna-moholo
Ena ke boikoetliso bo bong bo bohlokoa haholo bakeng sa boemo ba hau ba mokokotlo le mokokotlo. Robala ka mpeng, o theohele fatše holim'a Mat. Matsoho a ne a otlolla pele, liatla li theohile. Phahamisa ka nako e le 'ngoe ho tloha mokatong oa hlooho, sefuba, lirope ebe o li phahamisetsa holimo holimo kamoo ho ka khonehang. Tšoara metsotsoana e seng mekae ebe u khutlela sebakeng sa ho qala. Se ke oa hula molala holimo, e boloka boemo ba tlhaho. Etsa pheta-pheta 10-12, li-sets tsa 2-3.
Haeba ho ntse ho le thata ho etsa Superman ea khale, etsa phetolelo e nolofalitsoeng ea boikoetliso bona (lekhetlo la pele u sa khone le ho tlosa maoto fatše):
6. “Ntja e tsomang”
Empa sena, leha se le bonolo, empa se sebetsa hantle haholo bakeng sa ho matlafatsa mokokotlo le mokokotlo. Theoha maotong 'ohle a mane, khutla ka kotloloho' me u arched hanyane mokokotlong o ka tlase. Ka nako e tšoanang phahamisa letsoho la hao le letona le leoto le letšehali holimo holimo kamoo ho ka khonehang 'me u tšoare metsotsoana e seng mekae. Fetola mahlakore. Etsa pheta-pheta tse 15-20, li-sets se 2-3. O ka thatafatsa boikoetliso bona, haeba o ka phahamisa letsoho le leoto le fapaneng ebe o ts'oara metsotsoana e 45-60.
Bakeng sa li-gifs tse kholo ho leboha mocha oa youtube Ngoanana ea phelang hantle 'me FitnessType.
Sheba hape:
- Tsela ea ho tlosa lehlakore: Melao e 20 e meholo + le mekhoa e metle ea ho ikoetlisa e 20
- Boikoetliso bo holimo ba 20 bakeng sa libetsa lapeng
- Koetliso ea TABATA: Merero e 10 ea boikoetliso ea ho theola boima ba 'mele
Boikoetliso ba mokokotlo le lisebelisoa tse ling
Hase kamehla ho leng bonolo ho reka li-dumbbells tse boima bakeng sa ntlo. Pele, ba hloka ho fumana sebaka ka foleteng. Ea bobeli, boima bo boholo ba dumbbell ke lethathamo le theko e boima haholo. Tabeng ena, o ka reka thepa e nyane haholo. Lihlopha tse fapaneng le li-elastics ha li mpe ho feta ho matlafatsa mesifa ha e bapisoa le litekanyo tsa mahala.
U ka sebelisa eng bakeng sa koetliso ea morao hape le li-dumbbells:
- expander (e loketseng ho koetlisa lihlopha tsa mesifa ea 'mele o kaholimo)
- teipi ea rekere (bakeng sa koetliso ea lihlopha tsohle tsa mesifa, le ho otlolla)
- likonopo tsa rabara (lisebelisoa tse ntle tsa ho ikoetlisa ka matla, haholoholo haeba o na le thepa ea ka tlung e loketseng kapa bareng bakeng sa ho tiisa)
- lihlopha tsa boikoetliso (li loketse maoto le menoana haholo, empa li ka sebelisoa bakeng sa mmele o kaholimo)
- fitball (haholo-holo e ntle bakeng sa ho matlafatsa mokokotlo le mesifa)
Khokahanong ea ho bala tlhaiso-leseling e batsi ea lenane le boletsoeng kaholimo. Ho bohlokoa ho hlokomela hore lintho tsena kaofela li theko e tlase haholo ebile ha li nke sebaka ka foleteng (ntle le bolo ea boikoetliso ha e tšeloa moea). Kahoo, o ka reka lihlopha tsa lihlopha tsa ho hanyetsa le lihlopha tsa rabara tsa ho hanyetsa ho fapaneng, li behe rakaleng.
Lieta tsa basali tse 20 tse holimo bakeng sa boikoetliso
Boikoetliso ba mokokotlo ka lebanta le rekereng
1. Otlolla theipi hape
2. “Serurubele”
3. Ho otlolla ha theipi ka tatellano
4. Tepa e rekisoang e otlolohileng
5. Hula theipi
Boikoetliso ba mokokotlo ka sefuba se holang
1. Hula expander bakeng sa mokokotlo
2. Motsoako oa phallo ka letsoho le le leng
3. Hula ka lehlakoreng le leng ka letsoapong
4. Sepheo se otlolohileng
5. Ho otlolla expander
Ho ikoetlisa ka likonopo tsa rabara
1. Se tobileng
2. Sepheo se otlolohileng
3. Ho hulela matsoho sefubeng
4. Otlolla likonopo tsa rabara
5. Sragi
Ho ikoetlisa ka lihlopha tsa boikoetliso
1. Hula lihlopha tsa rabara morao
2. Hula marapo sefubeng
Ho ikoetlisa ka fitball
1. “Ntja e tsomang”
2. Boitšoaro bo feteletseng
3. Hyperextension ka matsoho kamora hlooho
Ena ke boikoetliso bo sebetsang ka ho fetisisa bo tlase bo tlase bo nang le li-dumbbell tsa basali tseo u ka li etsang lapeng u le nosi le jiming. Ka kopo elelloa hore boikoetliso bo fapaneng o ka hloka li-dumbbell tse fapaneng tsa boima kapa maemo a fapaneng a lihlopha tsa ho hanyetsa. Se ke oa tšaba ho leka ka ho fetola palo ea li-set le li-reps.
Sheba hape:
- Boikoetliso bo holimo ba 50 bakeng sa mesifa ea mpeng: theola boima ba 'mele le ho tiisa mochini
- Boikoetliso bo holimo ba 25 ba marikhoe le maoto a se na li-squats, mapheo le ho tlola
- Koetliso ea TABATA: Lithupelo tse 10 tse lokiselitsoeng bakeng sa ho fokotsa boima ba 'mele
Ho molumo le mesifa, Ka litekanyo, Morao le thekeng