Matsoho le mahetla ke karolo ea bohlokoa ea setšoantšo sa mosali leha e le ofe. Ha e le hantle, li lokela ho lumellana le 'mele oohle - li na le sebopeho se nang le mafura a mangata. Hangata re lokela ho apara liaparo tse jereng mahetleng a rona, empa hangata re ba fa tlhokomelo e loketseng. Ka lebaka la sena, ba ka fokola, ba felloa ke matla 'me ba bokella mafura. Ka nako e 'ngoe re tšaba ho koetlisa likarolo tsena tsa' mele ho qoba ho eketseha ha tsona, empa re ntse re batla hore matsoho le mahetleng a rona a be mahlahahlaha a maholo.
Empa ho eketsa mesifa ea mahetleng, lilemo tse ngata tsa koetliso e thata le lijo tse ikhethang lia hlokahala, 'me ke habohlokoa ho hlokomela hore ho thata haholo ho basali hore ba finyelle mmele oa mmele ho feta banna, joalo ka sebopeho sa' mele oa basali. Ka hona, motho a ke ke a lebella hore keketseho e khōlō ea maqhubu a mesifa. Leha ho le joalo, mahetleng a hlalositsoeng hantle a ka e hatisa hantle. Ka hona, re tla tlohela lipelaelo tsohle ebe re theohela khoebong.
Ha e le hantle, bakeng sa botle ba matsoho a rona, mesifa ea mesifa e arabela, hape li-biceps (mesifa e nang le lihlooho tse peli) le triceps (lihlooho tse tharo-lihlooho tse tharo) li phetha karolo ea bohlokoa ha re khetha li ikoetlisa, re lokela ho hlokomela hore lihlopha tsohle tse boletsoeng ka holimo li ameha.
Ho ikoetlisa bakeng sa matsoho.
Ho na le mefuta e 'meli ea ho ikoetlisa bakeng sa matsoho a matle - ka boima le ho se na. Joaloka moemeli oa boima, re ke ke ra sebelisa litekanyo, empa re se ke ra sebelisa mekoallo, empa re ke ke ra sebelisa boima ba ho ikoetlisa. Liphoso ha lia lokela ho ba tse nyenyane haholo, boima ba 'mele bo lokela ho khethoa e le hore ho qetela ho pheta-pheta ho 2 bobeli boemong boo ho fanoe ka bothata. Le hoja boima bo boholo ba lisebelisoa tsa litšepe bo ka senya mokhoa ona oa ho ikoetlisa. Hape ke habohlokoa ho hopola hore boima ba dumbbells bo ka eketseha ka matla a ntseng a eketseha, sena se tla etsa hore mesifa e be le ts'ebetso e eketsehileng.
Pele u qala ho ikoetlisa, u lokela ho futhumala kamehla. Mahetla a mahetla ke a fokolang ka ho fetisisa 'meleng oa rona, kahoo ho hlokahala hore o futhumetse hantle. Haeba sena se hlokomolohuoa, joale u ka tsoa likotsi, 'me lihlopha tsohle li tla fosahetse.
Hlahloba. Ho tsamaisa mechine e chitja ka matsoho a hau, leka ho futhumala ka mahetla. Lula matsoho a otlolohile. Ka mokhoa o ts'oanang, hoa hlokahala ho otlolla motsoako oa sefahleho. Hape ho na le mokhoa o mong o mofuthu-oa ho bapala ka matla ho 'mino oo u o ratang haholo. Sena se tla lokisetsa 'mele hantle bakeng sa ho ikoetlisa hammoho le ho tla ba le tšepo bakeng sa letsatsi lohle.
Ho ikoetlisa 1. Ena ke e 'ngoe ea lintho tse bonolo le tse theko e tlaase tseo u ka li etsang kae kapa kae le ka maikutlo leha e le afe. Ema o otlolohile, beha maoto a hao hammoho, mala le likoti ho hula. 'Mele o otloloha holimo, mahetla a theoha, matsoho a otlolloa ka mahlakoreng a mahetleng. Lihlahla li lokela ho tsosoa, joalokaha eka u batla ho tlosa marako a arohane. Boemong bona, etsa matsoho a 8 pele, 'me u khutlele morao. Matšoao a selikalikoe a leka ho etsa e kholo ka hohle kamoo ho khonehang, ntle le ho phahamisa mahetla.
Ka mor'a moo, ho khumama matsoho a hao, theola matsoho, nahana hore hona joale o ntse o phunya marako ka li-knuckles. Utloa ho otlolla mesifa ka nako eohle ea matsoho. Boemong bona, etsa li-circles tse 8 pele le 8 - khutla ka boholo bo phahameng.
Koetliso ea boithaopi 2. Boithabela-e 'ngoe ea litlhahlobo tse sebetsang ka ho fetisisa tsa matsoho, sefuba le morao. Ho na le dikgetho tse 'maloa bakeng sa ho sutumetsa. U ka khetha ntho leha e le efe eo ue ratang, kapa u e etse kaofela.
1) Emisa ka likasi tsa hau fatše 'me u beha matsoho a hau ka bophara ba mahetleng a hau. Ha butle-butle e theolela butle-butle ka mmele ho feta moo ho khonehang, ho phunyeletsa matsoho. Ka pululo - otlolla matsoho. Haeba phetolelo ea khale ea lisebelisoa e fanoa ka thata - leka phetolelo e bonolo, ho itšetleha ka mangole le liatla. Etsa mosebetsi ona ka makhetlo a 10-15.
2) Squat hape setulong, matsoho setulong. Tobella ho tloha setulong, o theola pelvis. Etsa lihlopha tse peli tsa pheta-pheto.
3) Ema u talimile lerako ka thōko ea mohato o le mong. Ha u suthisetsa hole le lerako, boloka 'mele o otlolohile' me u tiise hore lirethe ha li theohe fatše. Matsoho boemong ba ho qetela a lokela ho hatelloa khahlanong le 'mele. Etsa litsela tse 'maloa ka makhetlo a mararo.
Ho ikoetlisa 3. Ho ikoetlisa le li-dumbbells. Mechine e fapaneng le li-dumbbells e thusa ho ntlafatsa lihlopha tse fapaneng tsa mesifa le ho finyella matsoho a motle.
1) ema e otlolohile, maoto a lehetla-bophara a arohane. Tšoara matsoho a li-dumbbells mme u li khumelle liphahla e le hore li-dumbbells li mahetleng. Ha u phunyeletsa, otlolla matsoho, ka pululo - khutlela sebakeng sa pele (ho ea mahetleng). Sefuba se lokela ho tsosoa, le scapula - theoleloe. Ka holimo, u ka ema nakoana. Ena ke boikoetliso ba ho koetlisa li-deltas tse ka pele le tse bohareng.
2) Ema o otlolohile, matsoho hammoho le 'mele, mangole' me a khumama ka bokhutšoanyane, liatla li shebane le 'mele. Butle-butle matsoho a hao ka mahlakoreng ho fihlela ba le boemong bo sa tsitsang, ha u ntse u boloka matsoho a lintlheng tse nyenyane. Ka holimo, nka khefu e khutšoanyane mme butle-butle theola matsoho a hau sebakeng sa pele. Hona ke boikoetliso ba ho koetlisa sefate se tloaelehileng sa sefate sa delta.
3) Khumama ka mangole 'me u phunyeletse' mele ho fihlela o lethekeng o le likhato tse 90. Mokokotlo o batla o lekana le fatše. Mahetla a theoleloa, 'me lesoba le tsosoa hanyenyane. Litlou ka tlas'a sefuba, li khabisa hanyenyane. Ho fokotsa le ho tšoara mahare a mahetla, otlolla matsoho ho mahlakoreng, ho etsa moeli o holimo. Ebe u nka khefu e khutšoanyane ebe u theola matsoho. Koetlisetsa lithuto tsa morao-rao oa deltas.
4) Lula setulong, nka lisebelisoa matsohong a hao, hula mahetleng ka hara kutu. Ka tsela e fapaneng, kopa matsoho holim'a sefahleho, u hule likoti tse mahetleng lehetleng la hao. Koetliso ena e sebetsa hantle litlheng tsa biceps.
5) Emisa, otlolla maoto a hao hanyenyane, ka letsoho le le leng, phomola ka letheka, ka bobeli u nke sekoti le ho se hula. Seka letsoho la hau, u theole hlooho ea hao ka leihlo la likhato tse 90. Etsa litsela tse 'maloa ka letsoho le le leng, ebe o pheta se tšoanang le sa bobeli. Boikoetliso bona bo hlahisa li-triceps.
6) Lula setulong 'me u nke litlolo ka matsoho ka bobeli. Seka matsoho matsohong a hao e le hore matsoho a lule fatše. Etsa maqhubu-ho eketsa lipalesa. Etsa liketsahalo tse khutšoanyane tse nang le liatla, ebe o theoha. Koetliso ena e sebetsa ka katleho ka mesifa ea forearm.
Kamehla sebelisa liketso tsena tsa matsoho a matle, 'me libeke tse' maloa u tla khona ho makatsa ba bang ka matsoho a hlollang le mahetleng a maholo.