Koetliso e matla ea 12 e nang le li-dumbbells tsa matsoho, mahetla, mokokotlo le sefuba ho tsoa ho Fitness Blender

Mesifa e matla ea 'mele e kaholimo ha e hloke feela ho ntlafatsa boleng ba' mele ho tloha ponong ea karolo ea botle, empa le ts'ebetso ea boleng ba boikoetliso bo bongata ho kenyeletsoa mpa, marao le lirope. Re u fa pokello ea rona e ncha: Koetliso ea matla ea 15 e nang le li-dumbbells tsa matsoho, mahetla, mokokotlo le sefuba ho tsoa ho Fitness Blender ho matlafatsa le mesifa mesifa.

Ho tsoa mefuteng e fapaneng ea boikoetliso Fitness Blender re khethile feela tse kenyelletsang koetliso ea matla ka litloloko ho hlahisa mesifa ya mmele o ka hodimo (matsoho, mahetla, sefuba, morao). Bakeng sa mananeo a mang o tla hloka benche. Lenaneo le nka metsotso e 20-50, boholo ba bona bo se bo ntse bo kenyelletsa ho futhumala le ho otlolla.

Koetliso ea matla bakeng sa mmele o holimo e tla ba le morero o fapaneng ho latela palo ea ho pheta-pheta le boima ba li-dumbbells tseo u li khethang:

  • 5-8 reps ka mokhoa ona e loketse ba sebetsang ho hola ha mesifa;
  • 12-14 ho pheta-pheta ka mokhoa oa khetho bakeng sa ba sebetsang ho matlafatsa matla;
  • Pheta ka makhetlo a 16-20 molemong oa khetho bakeng sa ba sebetsang ka mamello le molumo oa mesifa.

Ka hona, ho pheta-pheta ho pheta-pheta, bonlichi boima boo u lokelang ho bo sebelisa. Khetha boima ba 'mele e le hore pheta-pheto ea ho qetela ea mokhoa ona e sebelisoe ka tsitsipano e phahameng ea mesifa. Hobane li-biceps, li-triceps le mahetla boima ba li-dumbbells bo lokela ho nka tlase. Bakeng sa lihlopha tse kholo tsa mesifa, mohlala sefuba le mokokotloe ka nka boima boo hape.

Re fana ka Ho ikoetlisa ka lihlopha tse 2 ho tloha FitnessBlender bakeng sa 'mele o kaholimo:

  • ka palo e nyane ea ho pheta-pheta lintlha (boikoetliso bo bong le bo bong bo etsoa bakeng sa ho pheta-pheta ha 8-10 tseleng)
  • ka palo e kholo ea ho pheta-pheta ka nako (boikoetliso bo bong le bo bong bo etsoa metsotsoana e 45)

Koetliso ea sehlopha sa pele ho sebetsa hantle ho ba nang le li-dumbbells tse boima le ba ikemiselitseng ho sebetsa mesifa. Koetliso ea sehlopha sa bobeli e loketse ba batlang feela ho sebetsa ka molumo oa mesifa 'meleng oa hau o kaholimo.

FitnessBlender: li rarahane tse tharo tse lokiselitsoeng ho theola boima ba 'mele

Koetliso ea matla le palo e nyane ea ho pheta-pheta

1. Ho ikoetlisa ka 'mele o kaholimo oa mesifa

  • Nako: Nako ea metsotso ea 21
  • Bothata: 3
  • Likhalori: 120-280 kcal
  • Lisebelisoa: dumbbell, benche
  • Ntle le ho futhumatsa le ho phomola

Lenaneong lena, Daniel o u lokiselitse lithupelo tse 12 tse fapaneng. Boikoetliso bo arotsoe ka lihlopha tse 3, boikoetliso bo 4 sehlopheng ka seng. Boikoetliso bo bong le bo bong bo etsoa ka makhetlo a 10 ka mokhoa o le mong. Pakeng tsa lihlopha boikoetliso bo nka khefu e nyane.

Boikoetliso: Tobetsa sefubeng, Bent Over Row, Fokotsa Sefuba Tobetsa, Shebella Row; Tobetsa e ka Holimo, Dumbbell Pullover, Phahamisa Nako, Side Dumbbell Pullover Katoloso ea Tricep, Hammer Curl, Tricep Kickback, Bicep Curl.

Boikoetliso bohle ba 'mele o kaholimo - Boikoetliso ba' mele bo kaholimo ba mesifa

2. Molemo ka ho fetisisa Workout 'meleng bakeng sa Toned Arms, Mahetla & Upper Back

Koetliso ena ea matla bakeng sa 'mele o kaholimo e kenyelletsa mekhahlelo e 3 ea boikoetliso bo bong le bo bong. Potoloho ka 'ngoe e phetoa ka lihlopha tse 2 + tse nyane talimane le mokhathala. Etsa boikoetliso ka ho pheta-pheta makhetlo a 10. Kelly o sebelisa li-dumbbells ho tloha 2kg ho isa 8kg.

Boikoetliso: Hammer Curl, Bentover Tricep Extension, Sefuba sa sefofane, Reverse Fly, Press Press, Dumbbell Pulllover.

3. Ho ikoetlisa ka matla, ho its'etleha, ho betla matsoho, sefubeng le mahetleng

Koetliso ena e phahameng ea matsoho, mahetla, sefuba le mokokotlo e kenyelletsa boikoetliso bo 6 bo arotsoeng ka mekhahlelo e meraro. Potoloho ka 'ngoe e phetoa ka lihlopha tse 3, boikoetliso bo etsoa ka makhetlo a 3.

Koetliso: Kwala Bridge Press, Bowover Row, Haufi, Lateral / Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.

4. Koetliso ea Matla bakeng sa Lihlomo le Mahetla

Thutong ena ea matla ea matsoho le mahetla ho phehiloe mekhahlelo e 4 ea boikoetliso bo bong le bo bong. Potoloho e 'ngoe le e' ngoe e phetoa ka lihlopha tse 2, boikoetliso bo etsetsoang makhetlo a 3.

Boikoetliso: Ho Fetisisa Hlooho ea Litaba, Curl, Ho phahamisa ka morao, Tlhatlhobo e kaholimo ho Tricep-Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.

5. Boikoetliso bo kaholimo ba 'mele bakeng sa Matla le ho theoha ha baemeli

Ha u ikoetlisa bakeng sa boikoetliso bo bong le bo bong u tla etsa lihlopha tse 3: li-reps tse 10, ebe li-reps tse 8 ebe li pheta hape tse 6. Ha palo e fokotsehang ea reps u tla eketsa boima ba li-dumbbells. Mokhoa ona o tla u thusa ho nts'etsapele mamello le ho sebeletsa ho aha mesifa le matla. U tla fumana palo e nyane ea ho pheta-pheta ha boikoetliso bo bong le bo bong, li-dumbbell tsa boima, o ka nka tse ling.

Boikoetliso: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Khatiso ea Sefuba, Press Press, Pullover, Raise Lateral, Ventral Raise.

6. Matla a 'Mele a kaholimo a sebetsang - Koetliso ea boima ba' mele bakeng sa 'mele o kaholimo

Lenaneo lena le sebetsa ka mokhoa o tloaelehileng: Litlhakiso tse 6, mekhahlelo e 3 ea boikoetliso bo 2 thupelong ka 'ngoe. Potoloho ka 'ngoe e phetoa ka lihlopha tse 3 tsa boikoetliso ka makhetlo a 10.

Koetliso: Khatiso ea sefuba e fapakaneng, Row e feto-fetohang, Haufi, Mochini oa khatiso oa mahetla o feto-fetohang, Dumbbell Pullover e fapaneng, Tricep Extension e fapaneng ea Bicep Curl.

7. Ho ikoetlisa ka matla a 'mele o kaholimo - Ho teneha ha mesifa e netefalitsoeng

Thutong ena ea metsotso e 40 Daniel o entse lithupelo tse 6 tsa khale, tse arotsoeng ka mekhahlelo e meraro. Boikoetliso bo phethetsoe makhetlo a 3, potoloho ka 'ngoe e phetoa ka lihlopha tse 10. Qetellong u tla fumana talimane le mokhathala Round ea boikoetliso ba 6.

Boikoetliso: Sefuba se fofa, Bentover Reverse Fly, Phahamisa hamorao, Pullover, Tricep Extension, Bicep Curl Mokhathala o Feteletseng: Push Up, Wide Bentover Row, Hammer Curl, Pullover, Tricep Dip, Hammer Curl.

8. Lihlomo tsa 'mele tse kaholimo, mahetla, boikoetliso bo ka morao

Koetliso ena ea matla bakeng sa mmele o holimo e fapane haholo. E kenyelletsa boikoetliso bo fapaneng ba 18, bo arotsoeng ka mekhahlelo e meraro. Boikoetliso bo bong le bo bong bo etsoa ka lihlopha tse le 'ngoe tsa makhetlo a 3. Pakeng tsa mekoloko u tla ba le khefu e nyane. Kelly o sebelisa li-dumbbells ho tloha 10kg ho isa 2kg.

Boikoetliso: Sefuba sa sefofane, se koaletsoeng ka sefofane, Ventral Raise, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Sefuba Tobetsa, Dumbbell Row Wide L & R, Mahetla Tobetsa, Dumbbell Pullover Palms Up, Holim'a Tricep Extension, Bicep Curl; Haufi le Chest Press, Dumbbell Row, Haufi, Ka lehlakoreng le leng phahamisa Palm Down, Side Pullover, Tricep Dip, Overhand Curl.

9. Koetliso e kaholimo ea 'mele ea Superset bakeng sa lihlomo, mahetla le mokokotlo o kaholimo

Ho ikoetliseng hona ka metsotso e 50 Kelly o u lokiselitse boikoetliso bo 14. Boikoetliso bo arotsoe ka mekhahlelo e 7, mekoloko e phetoa ka lihlopha tse 2. Etsa boikoetliso bo bong le bo bong bakeng sa makhetlo a 8. Koetliso e telele, kahoo o ka nka khefu e eketsehileng lipakeng tsa mekoloko.

Boikoetliso: Sefuba se fofang, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Ho phahamisa ka morao, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension Roundabout Push Up, Ho Nyoloha ka Nako le Sefapano, Bent Over Shrug, Curl e potolohang, Lehata la Lehata.

Koetliso ea matla bakeng sa mmele o holimo ka nako

1. Ho Ithabisa 'Meleng ka Holimo bakeng sa Lihlomo le Mahetla a Maholo

Boikoetlisong bona ba 'mele o kaholimo bo na le boikoetliso bo fapaneng ba 18, ka hona o netefalitsoe hore o ke ke oa teneha. Boikoetliso bo bong le bo bong bo etsoa ka lekhetlo le le leng tlasa morero oa metsotsoana e 1, phomolo ea metsotsoana e 45. Ho na le boikoetliso bo kopaneng ba lihlopha tse 'maloa tsa mesifa, le boikoetliso ba ho hula bakeng sa ho tsepamisa mohopolo mesifa haholoanyane.

Koetliso: Khutlisa Li-Pulse + Lifuba tsa sefubeng +; Pullover + Crunch; Tobetsa Holimo; Katoloso ea Tricep + haufi le Row; Khatiso ea Curl + Arnold; Sefubelu Tobetsa + Borokho; Row Ride + Plank; Lateral & Ventral E Tsoha; Lehlakoreng Pullover; Cadence Curl; Katoloso ea Halo; Tsamaea Push Up; Khutlela morao Likoloi tsa Letsoho; Ho Hanyetsa Boholo & Ho Kotobetsa Pulldown; Li-Tricep Dips; Walkdown + E hula.

2. Ho ikoetlisa ka 'mele o kaholimo bakeng sa matla le khokahano

Ho ikoetliseng hona bakeng sa 'mele o kaholimo ho Fitness Blender u tla fumana mekhahlelo e mene ea boikoetliso bo habeli lekhetlo ka leng. Potoloho ka 'ngoe e phetoa ka lihlopha tse 4. Lenaneo le latelang le reriloe ho phetheloa: Metsotsoana e 2 e sebetsa, metsotso e 2 e phomole. Qetellong ea lenaneo e nyane Mokhathala o Fetileng tsa lithupelo tse 'ne.

Boikoetliso: Bicep Curl, Tricep Extension, Reverse Fly, Press Press, Overhead Press, Pullover, Phahamisa Hamorao, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.

3. Ho ikoetlisa ka 'mele o kaholimo bakeng sa lihlomo, mahetla, sefubeng le mokokotlong

Ketsahalong ena u tla fumana boikoetliso bo ikhethileng bo 24 bo etsoang ka mokhoa o le mong ho latela morero oa metsotsoana e 45 le metsotsoana e 15 e phomotseng. Ka kakaretso, lenaneo le ne le kenyelletsa lihlopha tse 4 tsa boikoetliso:

Haeba u batla ho sebetsa lihlopheng tse ling tsa mesifa le bakoetlisi Fitness Blender, etsa bonnete ba ho sheba:

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