Thuto ea sebōpeho sa tlhaho
Matšoao a mabeli a lehetleng a kenyeletsa mesifa ea deltoid, mesifa ea biceps ea leoto le ka holimo (biceps) le triceps mesifa (triceps). Moferefere oa deltoid o na le li-fascicles tse ka hare, tse latellanang le tsa morao-rao. E le hore e fumane setšoantšo se setle, ho hlokahala hore u sebetse holim'a lihlopha tsohle tsa eona.
Lintlha
Ka boikoetliso ba 'mele u tla hloka dumbbell boima 1-3 lik'hilograma, le barbell bar bekha 7.5 lik'hilograma le ho ikoetlisa ka benche. Se rarahaneng se nka metsotso e 30 ho qeta. Nako pakeng tsa litsela le pakeng tsa ho ikoetlisa ke metsotsoana e 90.
Sebetsa:
1 - sekoahelo sa pele sa mesifa ea mesifa;
2 - sefate se bohareng sa mesifa ea deltoid;
3 - mokotla oa morao-rao oa mesifa ea deltoid;
4 - li-biceps (mesifa ea li-biceps arm muscle);
5 - triceps (triceps mesifa ea brachium)
Leka ho aba mohala ka tsela e nepahetseng ha u sebelisa mokhoa oa rona o rarahaneng. Tlhōrō eohle e na le mekhoa e meraro ea boikoetliso bo bong le bo bong bakeng sa ho pheta-pheta. Ka hona, ka mokhoa oa pele, mojaro o lokela ho ba bonolo e le hore matla a mangata ao u ikutloang ka oona ka tsela ea boraro ka morao ho 6-7 ho pheta-pheta. Ha u ntse u ikoetlisa, u se ke ua lebala ho latela phefumoloho. Mothong oa boikhathollo - inhale, ha u tsoa mouoane u etsa mohato oa matla oa boikoetliso. Ho etela boikoetliso ba makhetlo a mararo ka beke, ho matha, ho etsa matla a ho ikoetlisa le ho etsa yoga, pilates le ho tantša ho tla ntlafatsa boemo ba hau ba 'mele. Kamora ho sebelisa ts'ebetsong ena hangata lenaneong la hau la koetliso, matsoho a hau a tla ba matla haholo, 'me mesifa e tsoteha haholoanyane. Hona joale o ka apara liaparo ka thabo haholo ka mahetleng a bulehileng. Re nahana hore ho rarahana hona ha ho na molemo ho feta ho sesa. Ho e etsa kamehla le ka thabo, u tla fumana phello e tsotehang!
Koetlisa 1
Bakeng sa marako a ka hare a mesifa ea deltoid. Boikoetliso e lokela ho ba bo eme, maoto a bophara bophara ba lehetla, a khumama hanyenyane ka mangole, khutlela ka ho toba. Matsoho a nang le li-dumbbells tse boima ba 2 kg a theoha fatše. Etsa sekhahla ho ea boemong ba mahetla a nang le matsoho a mabeli, u ka khona ho fapana ka letsoho ka leng. Matsoho a tšoana. Matsoho a otlolohile mahlakoreng. Etsa lihlopha tse 3 tsa ho pheta-pheta ho 10-12.
Koetlisa 2
Bakeng sa liphatlalatso tsa morao-rao tsa mesifa ea deltoid. Koetlisa ha u ntse u lutse. Nka sekoti se boima ba lik'hilograma tse 3. Phahamisa benche ea ho ikoetlisa ka likhato tse 75. E otlolohile ka ho toba, e petelletse bencheng, matsoho a kobehile lintlheng, liatla tsa matsoho li shebile. Etsa likhatiso ka matsoho ka bobeli ka nako e le 'ngoe. Etsa lihlopha tse 3 tsa ho pheta-pheta ho 10-12.
Koetlisa 3
Bakeng sa likhetho tsa morao-rao tsa mesifa ea deltoid. Lula ka bencheng ea ho ikoetlisa, ho khumama, mahetla a robala ka mangole. Matsoho a theoleloa fatše, a fokotseha hanyenyane (ka likhato tse 10-15) lihlahlolong. Etsa likhaba tse peli tse boima ba lik'hilograma tse 2 ka nako e le 'ngoe ka matsoho ka bobeli. Etsa lihlopha tse 3 tsa ho pheta-pheta ho 10-12.
Koetlisa 4
Bakeng sa matsoho a biceps. Ha u lutse bencheng, morao o koalehile ka lebelo la likhato tse 45. Matsoho a theoleloa fatše, li-dumbbells tse boima ba lik'hilograma tse 2, liatla tsa matsoho li shebane le pele. Etsa ho kheloha ha biceps. Etsa lihlopha tse 3 tsa ho pheta-pheta ho 10-12.
Koetlisa 5
Koetlisetsa li-triceps. Etsa boiteko ba ho etsa se eme. Phahamisa letsoho le le leng ka morao hlooho. Nka sesebelisuoa letsohong la 3 lik'hilograma, u lokisa sekoaha, 'me u etse kakaretso. U ka tšoara setsoe sa hau ka letsoho le leng. Etsa lihlopha tse 3 tsa ho pheta-pheta ho 10-12.
Koetlisa 6
Bothata bo ka sehloohong bakeng sa matsoho le mahetleng. Ha boemo bo eme, maoto a le bophara ba lehetla, karolong e ka holim'a hlooho. Etsa boikoetliso ho triceps (likarabo tse 8-10). Ebe o theola mohala ebe o hula molamu mahetleng. Tšoara lihlopha ka tsela e tšoanang le bar. Lefu lena la deltoid. Etsa li pheta-pheta tse 10 'me hang-hang ka mor'a ho pheta-pheta ho 8-10 bakeng sa lebala la biceps. Tsela e feletseng ea 2. Nka moea o tsoelang pele. The barbell e ka nkeloa sebaka ke dumbbells boima ba lik'hilograma tse 4. Hlokomela hore u se ke ua phahamisetsa setsoe se ka holim'a sekala sa tsebe. Moferefere o lokela ho tsitsitse, o boloke mokokotlo oa hao o otlolohile, eseng ho slouching. Ha u sebelisa li-triceps le mesifa ea deltoid, bar e nkiloe ka mochine o moqotetsane, e.g. sebaka se pakeng tsa marokho se lokela ho lekana le bophara ba palema ea hao. Ha u etsa li-biceps boikoetliso, mohopolo o nkoa ka bophara ba mahetleng (hoo e ka bang liatla tse 3).