Ho ikoetlisa lapeng
Legs . Squat le li-dumbbells
Re tla tsoha ka kotloloho, re boloka litlolo ka matsoho, re tla beha maoto ka bophara ba masapo a beisine, re beha maoto ka tsela e tšoanang. Re tla lula e le hore letheka le bapalle fatše 'me ka nako e le' ngoe le otlolle maoto, 'mele ha o kene ka pele mme ha o khumame ka morao. Re tsamaee hantle, re pheta mokhatlo oo ho fihlela makhetlo a 20, re tla etsa lihlooho tse 4.
Sebelisa "Mach o nang le likoboe"
Re tla tsoha ka mangole, matsoho re tla tsosoa ho ea fatše. Re hatella dumbbell ka leoto le kobehileng ka lengole, re phahamisa leoto ka sekoti se lekanang hore se tšoane le fatše, se pheta ka makhetlo a 15, 'me se phethe maoto ka lihlooho tse 4.
Ho ikoetlisa "Lumellana le li-dumbbell"
Re tla khutlela sebakeng sa pele, ho tšoana le ho ikoetlisa pele. Re beha leoto le letona, 'me leoto le letšehali le ka leotoana, re fetisetsa ka leoto le letona boima ba' mele, re etsa squat, Re khutlela sebakeng sa pele. Empa ha re otlolle mangole. Ho ikoetlisa ho phetoa ka leoto le leng le le leng ka makhetlo a 20, re phethisa lihlooho tse 4.
Koetlisa "Kobo ea Leoto"
Re robala fatše re le fatše, re phunya sefahleho pakeng tsa maoto, re khumama maotong, re hula dumbbell maotong mme re e khutlisa ka bonolo, re pheta makhetlo a 20 ka makhetlo a 20, re etsa li-4.
Bakeng sa morao
Koetlisa "Tšoaro ea litlhaku ho lebanta"
Beha maoto a hao hammoho 'me u eme ka ho toba, boloka li-dumbbell matsohong a hao hammoho. 'Meleng o phallela pele, ka lebelo la likhato tse 45, hulela lebanta la 2 likoboe ka nako e le' ngoe 'me ue behe sebakeng sa oona sa pele. Re pheta makhetlo a 15, 3 letoto ka leng.
Ho ikoetlisetsa "Static e phahama le litlolo tsa boqhobane"
Ema e otlolohile, re boloka likoti tse otlolohileng matsohong a matsoho, re tsamaea ka maqhubu, marango a se a kobehile, re hula li-dumbbells bohareng, re khutlela sebakeng sa pele, re pheta makhetlo a 15, re etsa lihlooho tse 3.
Bakeng sa matsoele
Koetlisa "Dumbbell Bench Press"
Re robala mokokotlo oa rona, e le hore likhahla li se ke tsa ama fatše. Nka litlolo matsohong a hao, otlolla matsoho. Maoto a se ke a heletsa fatše, maoto a khumama ka mangole, maotong a maoto a eme fatše. Liphoso li theoha butle, re utloa mesifa ea sefubeng, ebe re sutumetsa butle-butle. Re tla pheta makhetlo a ka bang 15, re tla phethisa ka lihlooho tse tharo.
Ho ikoetlisa "Ho hlahisa matsoho le li-dumbbells"
Re robala ka mokokotlo, maqhubu a rona ha a ame fatše, 'me re otlolla matsoho a otlolohileng ka likoboe, re ama fatše ka likhahlo. Pheta ka makhetlo a 12, bakeng sa lihlooho tse tharo.
Matsoho
Koetlisa "Boikoetliso bo rarahaneng ba matsoho"
Re tla tsoha ka kotloloho, re tla theola matsoho ka li-dumbbells. Re tla emisa ka letsohong le letona, re theolele dumbbell ka morao rona mme ka nako e ts'oanang le letsoho la rona le letšehali re nkile phapanyetsano ea li-biceps, re pheta ts'ebetso ena ka nako e le 'ngoe, re fetola matsoho, re etsa lihlooho tse tharo ho tloha letsohong le leng le le leng, li-triceps le li-biceps ka nako e le' ngoe.
Koetlisa "Tšoaea"
Re robala sebakeng sa pele sa ho sotha, ho tšoara sefahleho se seng ka morao hloohong, ho etsa liphetoho tse 20 ka sekoti sa lihlooho tse 4. Ho hema nakong ea boikoetliso ha ho liehe, ha re qhelele ho tloha fatše.
Ho ikoetlisa ka li-dumbbells bakeng sa mpa
Mona o ka etsa tlhahiso e nyane, hobane mesifa ea mpa e boetse e le mesifa, joaloka ba bang, e hloka mokhoa o ikhethang oa ho ikoetlisa. Ho na le molao o joalo oa hore ha ho bolele hore ho tla ba molemo. E tla ba ho lekaneng haeba e 'ngoe le e' ngoe ea lithuto tse latelang e pheta-pheta ka makhetlo a 15 ka mananeo a mabeli. Ha re koetlisa mesifa ea mpa eo re sa hemeng ka botebo, empa ka holimo feela, khatello ea kelello e tla fokotseha.
Re qala ka ho phahama ha mangole. E tla nka sefate sa morara, seo re se behileng holimo hoo maoto a ka amang fatše, 'me' mele o tla itšoarella ka bolokolohi. Ho leketla holim'a sefapano, re khumama butle ho fihlela re ama sefubeng. Re tla ba tšoara ka nakoana, ebe re ba theola. Koetliso ena e sebetsa bakeng sa mesifa ea mpa.
Re koetlisa mesifa ea mpa ka "ho sotha". Ho etsa sena, re robala fatše, re khumama ka lehlakoreng le letona. Beha hlooho ea hau sefubeng mme u shebe setulong, u se ke ua fetola boemo mme sena ke ntho e ka sehloohong mosebetsing ona. Joale ka thuso ea mesifa ea mpa re phahamisa karolo e ka holimo ea 'mele ebe re e fokotsa mangole, u se ke ua fetola boemo ba mangole. Re ke ke ra emela boemo bona nako e telele, joale re khutlela sebakeng sa pele. Koetliso ena e etsoa ka matsoho ka mor'a hlooho, e lebisitsoe ho mesifa e ka holimo ea mpa, le bakeng sa ho koetlisa mesifa e tlase, re otlolla matsoho a rona ka liqakaneng.
Sefuba
Hase feela banna ba lora ka matsoele a phuthollang le a motle, empa hape le basali. A re qaleng ka ho ikoetlisa habonolo.
Li-push-ups
Re robala fatše, matsoho a tšoaroa ka tsela e tšoanang ka sefubeng. Ebe u phahamisa 'mele butle ebe u se fokotsa ka ho feletseng. Shebella ho boloka matsoho a hao a matlafatsoa. Mokokotlo o bapisoa le fatše. Koetlisetsa literene eseng mesifa ea pectoral, empa li-biceps tse ngata. Boikoetliso bo fapaneng bo joalo bo etsoa ke lisebelisoa-ho tloha setulong kapa leboteng, maoto a fapanoang le a kobehileng.
Sebelisa "serurubele"
U hloka benche le li-dumbbells. Re robala bencheng, ka letsoho le leng le le leng re nka sesebelisoa sa lerata, re se phahamise ka lebelo la likhato tse 90. Matsoa a bōpiloe ka litsela tse fapaneng, ho fihlela re fumana moelelo o otlolohileng le 'mele, joale hape u li kopanye. Ketsahalong ena, khatello ea kelello ea mesifa ea pectoral ke eona e nepahetseng ka ho fetisisa.
Koetlisa
Re beha maoto a rona ka ho toba ka bophara ba mahetleng, etsa mohato o le mong pele mme o fetisetsa boima ba 'mele ea rona ho leoto lena. Ka letsoho le leng le le leng re nka sekoti se nang le boima ba lik'hilograma tse peli. Re khumama matsoho, empa eseng sefubeng. Re nka likhahla tsa rona mahlakoreng a lekanang le fatše ebe re khutlela sebakeng sa pele. Ho ikoetlisa ho loketse ho etsa li-triceps le mesifa ea pectoral.
Koetliso ea ho qetela
Sebaka sa ho qala se ka bencheng. Re nka litlolo le ho otlolla matsoho ka pel'a rona. Re khumama matsoho e le hore litlhōrō li be le mahlakoreng a nepahetseng.
Kamora ho ikoetlisa lapeng le li-dumbbells, hula metsotso e 10 mefuta e meholo ea mesifa. Latela mekhoa ena, empa kopana le ngaka ea hau esale pele haeba u ka etsa liketso tsena lapeng, ho nahanisisa ka mafu a hau.