Boikoetliso bo holimo ba 20 lapeng: litšoantšo + le moralo oa thuto

Ngoanana e mong le e mong o lora ka matsoho a matle, a masesaane a sa thekeseleng le ho thekesela. Mme ho fihlela sena ha ho hlokahale ho ea ikoetlisong, ka matsoho a masesaane ho sebetsa le hae.

Re u fa tlholisano e atlehang ka ho fetesisa ea matsoho malapeng bakeng sa basali ba nang le li-dumbbell mme ba se na lisebelisoa tse ling, tse tla u thusa ho theola boima ba 'mele le ho tiisa mesifa.

Melao ea ts'ebetso ea boikoetliso bakeng sa matsoho

Sohle seo u se hlokang ho ikoetlisa lapeng ke li-dumbbells. Ho etsa boikoetliso bo itseng ha ho hlokahale li-dumbbells.

Pele o tsoela pele ho ikoetlisa, etsa bonnete ba hore o bala melao ea ts'ebetso ea boikoetliso bakeng sa matsoho, e behiloeng ka tlase.

1. Haeba u batla ho sebetsa ka boima ba 'mele le ho chesa mafura ka letsohong ntle le ho eketsa molumo oa mesifa, na le boikoetliso bo bong le bo bong ba 15-25 bo nang le li-dumbbells tsa boima bo bobebe. Haeba u batla ho eketsa mesifa ea matsoho 'me u ba fe molumo, ebe u ikoetlisa ka makhetlo a 8-10, katamelo ea 3-4 ka boima bo phahameng ka ho fetesisa (phetiso ea morao-rao ha e atamela e lokela ho ba boiteko bo boholo).

2. Haeba u sa qala, ikoetlisa bakeng sa matsoho lapeng sebelisa boima ba dumbbell 2-3 kg. Haeba u moithuti ea nang le boiphihlelo sebelisa boima ba dumbbell ba 4-6 kg ka boima ba 'mele butle-butle. Sebakeng sa li-dumbbells, o ka sebelisa libotlolo tsa polasetiki tse tletseng metsi kapa lehlabathe. Ha e le hantle, reka li-dumbbells tse senyehang tse nang le boima bo fetolehang.

Mokhoa oa ho khetha DUMBBELLS: malebela le litheko

3. Ntle le moo, li-dumbbells li ka sebelisoa ke li-tubular expander kapa elastic band. Ena ke khetho e ntle haholo ea lisebelisoa tsa ho ikoetlisa lapeng, kahoo o ka li nka bakeng sa ho palama.

Ho ikoetlisa ka matsoho ho kenyelletsa ho sebetsa lihlopheng tse latelang tsa mesifa: li-biceps (bonolo), triceps (mesifa ea extensor), Delta (mahetla). Hape nakong ea boikoetliso bo bongata ho ne ho kenyelletsa mesifa ea sefuba, mosifa oa mokokotlo le mesifa ea mpa.

5. Boikoetliso ba matsoho a nang le boima bo bobebe ka tlung ha bo "pompa" mesifa ebile ha bo eketse matsoho ka molumo, ha ua tlameha ho tšoenyeha. Boikoetliso ba Mnogoobraznye bo nang le boima bo bobebe bo etselitsoe ho fokotsa le ho tiisa.

6. Etsa boikoetliso butle, u leke ho tsepamisa mohopolo mesifeng e shebiloeng. Ho ikoetlisa bakeng sa matsoho ha hoa lokela ho etsoa ka lebelo, empa ka boleng.

7. Ho hula matsoho ho phaella thupelong eo ue hlokang ho latela lijo. Leka ho se sebelise hampe lijo tse potlakileng, lihlahisoa tse monate le tsa phofo, lijo tse halikiloeng le tse hloekisitsoeng.

Phepo e nepahetseng: o ka qala kae

8. O ka koetlisa matsoho koetlisong e felileng ea video. Joale ho YouTube u ka fumana koetliso e ngata e sebetsang ea 'mele oohle.

Bakoetlisi ba TOP 50 ho YouTube: khetho ea rona

9. Haeba u batla ho thatafatsa boikoetliso ba matsoho, sebelisa mokhoa o hohelang. Sena se tla fana ka mojaro o motle haholo mesifa esita le ka li-dumbbells tsa boima bo bobebe. Ka mohlala, u ka etsa pheta-pheta tse 15 tsa khale le tse 15 tsa ho pheta-pheta ho pheta-pheta.

Rera ho ikoetlisa bakeng sa libetsa lapeng:

• Boikoetliso bo bong le bo bong ba letsoho bo pheta-pheta makhetlo a 15-20, mokhoa o 2 (haeba boikoetliso bo tsitsitse, ts'oara metsotsoana e 30-40).
• Pele u ikoetlisa u se lebale ho etsa mofuthu: Morero oa ho futhumala pele u koetlisoa.
• Kamora ho ikoetlisa u se ke oa otlolla mesifa ea ho ikotlolla kamora ho ikoetlisa.
• Pheta boikoetliso nako e le 'ngoe ka beke metsotso e 1-30 kapa makhetlo a 40 ka beke bakeng sa metsotso e 2-15.

Morero o joalo oa boikoetliso bakeng sa matsoho o u thusa ho theola boima ba 'mele le ho tiisa' mele oa hau o kaholimo, o fana ka molumo o monyane oa mesifa. Bakeng sa kholo ea mesifa le ho imoloha hoa hlokahala ho sebetsana le litekanyo tse kholo. Empa lapeng, ho a khonahala haeba o ka reka boima ba 'mele bo eketsehileng.

Boikoetliso bo 20 bakeng sa libetsa lapeng

Ka tlase ke lithupelo tse tsebahalang haholo le tse sebetsang bakeng sa matsoho a hau lapeng kapa sebakeng sa boikoetliso. Boikoetliso bo loketse basali le banna. U tla khona ho sebetsa lihlopha tsohle tse kholo tsa mesifa: li-biceps, triceps, Delta.

Boikoetliso bo holimo ba 50 ba maoto

1. Tobetsa bencheng ea Dumbbell mahetleng

2. O phahamisa matsoho ka pela hae bakeng sa mahetla

3. Ho tsoala matsoho mahlakoreng bakeng sa mahetla

4. Ho phahamisa li-dumbbells sefubeng ho ea mahetleng

5. Ho koba matsoho bakeng sa li-biceps le mahetleng

6. Ho phahamisa matsoho letsoapong la matsoho le morao

7. Ho tsoala matsoho mahlakoreng bakeng sa mahetla le sefuba

8. E fetola dumbbell bakeng sa li-triceps le mahetleng

9. Ho koba matsoho li-biceps

10. Ho koba matsoho matsohong ka li-biceps ho ea lehlakoreng

11. Ho koba matsoho holim'a li-biceps (hamore grip)

12. Bench o tobetsa bakeng sa triceps

13. Ho otlolla matsoho holim'a li-triceps

14.Ho fetola pushups bakeng sa triceps

15. Banta e sa tsitsang

16. Lepolanka le tiileng litsoeng

17. - Tšoara lehetla

18. Ho tsamaea bareng

19. Ho hula li-dumbbells ka bareng

20. Liqhomane

Ke leboha mocha oa gifs oa youtube Ngoanana ea phetseng hantle.

Mokhoa oa ho ithuta ho etsa li-push-UPS

Koetliso ea livideo tse 5 bakeng sa matsoho bakeng sa basali

Haeba u rata ho ikoetlisa ka seteishene sa boikoetliso se lokiselitsoeng matsoho, sheba likhetho tsa rona tsa mananeo a video bakeng sa matsoho. Li ka etsoa ka tlung, ho tloha pokellong ea libuka ho hlokahala feela li-dumbbells.

1. E. Kononov: Ho ikoetlisa bakeng sa ho theola boima ba 'mele matsoho (metsotso e 10)

2. Ho ikoetlisa ka matsoho a se nang li-dumbbells (metsotso e 20)

3. XHIT Letsatsi le Letsatsi: Ho ikoetlisa dumbbell (metsotso e 12)

4. Li-blogilates: Ho ikoetlisa ha ho na lisebelisoa (metsotso e 15)

5.POPSUGAR: Flat Belly le Toned Arms Workout (metsotso e 20)

Li-workout tse 20 tse holimo tsa ho theola boima ba 'mele Popsugar

6. Ho e phahamisa: Ho koetlisa matsoho bakeng sa banana (metsotso e 15)

7. HASfit: Ho ikoetlisa dumbbell (metsotso e 25)

U tlameha ho bona hape:

• Koetliso e matla ea 12 e nang le li-dumbbells tsa matsoho, mahetla, mokokotlo le sefuba ho tsoa ho Fitness Blender
• Mokhoa oa ho pompa ngoanana oa matsoele lapeng: melao, lintlha, boitlhakiso
• Boikoetliso bo holimo ba 30 ho tsoa mahlaba a tlase morao: ho otlolla le ho matlafatsa mesifa

Lihlomo le sefuba ka li-dumbbells, koetliso ea boima