Empa ka nako e 'ngoe litlhahiso tsa barupeli le litsebi tsa phepo e nepahetseng li thata ebile ha li lumellane le pina e tloaelehileng ea bophelo ba rona ba letsatsi le letsatsi. Ke hobane'ng ha u itšehla thajana le tsela ea hau ea bophelo? Ho molemo ho fetola ho ikoetlisa hanyenyane! Ho sebetsana le phomolo, leka ho ntlafatsa mesifa hohle; ho fetola boemo ba letsoho, maoto kapa ho pheta-pheta ka makhetlo a mabeli ho e-na le tse peli, o ka ntlafatsa ka katleho katleho ea koetliso. Re qetile ho ikoetlisa ka tsela ea ho laola mesifa e 'ngoe le e' ngoe ho tloha mahlakoreng ohle. Sena se tla u thusa hore u fumane 'mele oa liphallelo ka nako e khutšoanyane (' me ka nako e le 'ngoe u chese lik'hilojule lihora tse 24 ka letsatsi, matsatsi a 7 ka beke). Bakeng sa sebaka se seng le se seng sa mathata, re tla fana ka mefuta e sa tšoaneng ea boikoetliso bo tšoanang. Sena ha se felle feela mesebetsi ea hau, empa se boetse se thusa ho potlakela ho fumana 'mele o motle.
Moralo oa koetliso
Ho futhumala ka mojaro ofe kapa ofe oa cardio ka metsotso e 5. Na u ikoetlisa ka ho latellana. Pakeng tsa litsela, hula mesifa ka metsotsoana e 30.
U tla hloka:
• lisebelisoa tse peli tsa boima ba lik'hilograma tse 4,5,5
• Benche
• lisebelisoa tse peli tse boima ba 1.5 kg
• fitball
• Ho ikoetlisa
• Ho leka-lekanya disc
Tlatsa mekhahlelo pakeng tsa litsela tse otlolohileng. Sena se tla thusa ho feta ho sebetsa mesifa ea likhau, khatiso le matsoho.
Bakeng sa matsoele a hau
Khutlela morao setulong se ka tlaase 'me u tšoare likoboe tse boima ba 4-5 - 6.5 letsohong le leng le le leng. Tlosa boima ka pel'a hao lehlakoreng la mahetla, o khabisa hanyenyane. Fokotsa borushana hanyenyane e le hore li-dumbbell li thehe lengolo la Selatine V. Phahamisa matsoho ka mahlakoreng ho isa boemong ba sefubeng, ho fokotsa, ho fetola borata ho uena. Hape, otlolla matsoho a hao, 'me u fetole, u atolose marako. Lula lilomo tsa hau li otlolohile hanyenyane. Phahamisa matsoho ka lekhetlo la ho qetela 'me u ba phahamise ka pel'a hao sebakeng sa pele. Sena e tla ba pheta-pheta se le seng. Etsa lihlopha tse peli tsa pheta-phetolelo tse 15-20. Fokotsa boima bo botle, ntle le ho etsa jerks, ho seng joalo u ipeha kotsing ea ho hula li-tendon. Ha u ikatisa, leka ho phahamisa boima hantle sefubeng, boloka matsoho a hao a se a thibile.
Bakeng sa mokokotlo oa hau
Koahela lebanta le tšosang ka ntle ho ntho e tsitsitseng ka pel'a hao seemong sa letheka. Ha u etsa boikoetliso bo rarahaneng bakeng sa 'mele o motle, utloisisa hilt, liatla li fapana. Tlosa lehare, u hule likhahla tsa hao le mahlakoreng e le hore lipalesa li ka lehlakoreng la sefubeng se hlahang fatše. Etsa lihlopha tse peli tsa pheta-phetolelo tse 15-20. Joale, ho tloha sebakeng se le seng sa pele, hula matsoho ka morao, u otlolla matsoho. Etsa lihlopha tse peli tsa pheta-phetolelo tse 15-20. Fetola boemo ba motho ea sebetsang ka ho li hopola ka sefubeng. Tlosa morao, u se ke ua khumamela likhahla tsa hau! Leka ho tlisetsa leqhoa lethekeng. Etsa lihlopha tse peli tsa ho pheta-pheta. Ema o otlolohile, beha leoto la hao le letona ho ea pele, otla bohareng ba ho hatisa ka maoto. Tšoara matsoho ka letsoho le leng le le leng. Tšoara matsoho ka mahlahareng ebe u ba isa boemong ba mahetla, jala marotholi ka thōko. Ka nako e ts'oanang, leka ho sotha matsoho a hao, ho hasanya marushana mahetleng a hau. Fokotsa matsoho mme u phete mokhoa ona. Nakong ea ho qetela ho pheta-pheta, emisa matsoho ka sehlakeng 'me u etse mechine e meholo e mehlano e kholo, u ntše mabotla ka lihora tse 1 le tse peli. Etsa lihlopha tse peli tsa ho pheta-pheta. Ka mor'a moo, tlosa matsoho, u kene ka lintlheng, joalokaha eka u etsa li-uppercuts tse matla. Tsamaea ka lebelo la motsotso o le mong. Qetella mokhoa ona. Qetellong, chenchana ka matsoho ka pel'a hau, ho leka ho finyella lehlakoreng le leng. Etsa lihlopha tse peli tsa ho pheta-pheta tse 20 ka lehlakoreng le leng.
Bakeng sa triceps ea hau
Beha benche e sa fellang, ka letsohong la hao le letšehali, tšoara ka pel'a hao sekoti se boima ba 1.5-2.5 lik'hilograma. Koola letsoho le letšehali, u phahamise boima ho tsebe e ka letsohong le letšehali, palema e retelehetse ho uena. Beha tokelo ka lehetleng la hau le letšehali. Tšoara letsoho la hao, ebe u khumama, u phahamisa boima nako ena lehetleng le letona. Sena e tla ba pheta-pheta se le seng. Etsa lihlopha tse peli tsa ho pheta-pheta tse 20 ka lehlakoreng le leng. Lula ka bencheng, u itšetlehe ka pele, tšoara borumu ka letsoho le otlolohileng hammoho le 'mele. Phahamisa boima ba 'mele ha u ntse u reteleha ka tsela. Khutlela sebakeng sa pele mme u pheta. Etsa 2o pheta-pheto 'me u fetole lehlakore. Tsela e feletseng ea 2.
Bakeng sa mahetla a hau
Emisa khahlanong le lerako, matsohong a hau, u tšoere li-dumbbells tse boima ba 4-5 - 6.5. Maoto ka bophara ba mahetleng, a tšoanang le a mang. Beha fitball pakeng tsa morao le lerako e le hore bohareng ba bolo e oele sebakeng sa lumbar. Ho phallela bolo, u theohele ka squat (phapang e pakeng tsa lesoba le shank ke 100C). Phahamisa. Etsa li pheta-pheta tse 15. Nakong ea ho qetela u lule u ntse u robala ho fihlela ho thothomela hanyenyane ka har'a mesifa. Phahamisa. Fetola boemo ba maoto: o li arole ka mahlakoreng, beha maoto ka lehlakoreng le 'mele. Etsa li-squats tse 15 hape, qetellong ho ema sebakeng se tlase-tlaase. Qetella mokhoa ona ka ho tsamaisa maoto. Lula ka bencheng, itšetlehile pele, matsohong a hau, u tšoere li-dumbbells tse boima ba 1.5-2.5. Li fokolise maqheku. Phahamisa boima ka pel'a hao, u fetole marako e le hore li-dumbbell li thehe lengolo la Selatine V. Theola matsoho a hau, u atolose liatla, ebe u hasana ka mahlakoreng ho ea mahetleng. Sena e tla ba pheta-pheta se le seng. Etsa lihlopha tse peli tsa ho pheta-pheta. Lula fatše, u khumama likhahla tsa hao 'me u nke boima ba' ona litsebeng tsa hao, liatla li shebane. Etsa bonnete ba benche holimo, ho tlositse liatla hore li-dumbbells li thehe lengolo V. Tsamaisa lihlopha tse peli tsa ho pheta-pheta.
Bakeng sa mpa ea hau
Lula holim'a sesepa sa ho lekanngoa, tlosa meomo ea hau fatše, mangole a kobehile hanyenyane. Matsoho a itšetlehile ka fatše ka mor'a hao. Phahamisa maoto ka bolelele ba likhato tse ka bang 45 ho tloha fatše. Etsa lihlopha tse peli tsa phetolelo tse 20-50. Tseleng e hlahlamang, nka disk matsohong a hao 'me ue tšoare ka pel'a hao seemong sa sefuba. Boloka maoto a hao ka boima, mangole a kobehile ka lehlakoreng la 900. Bontša disc ka tsela e 'ngoe, joale u tlohe, joale ho nepahetse bakeng sa akhaonto ka' ngoe. Khutsa 'me u phete. Qetellong, sebetsa ka har'a mochine o ka tlaasana: beha disc ka tlas'a letheka la hao, matsoho ka mor'a hlooho mme u etse lintho tse tloaelehileng. Etsa lihlopha tse peli tsa phetolelo tse 20-50.