Litlhaka tsa lehae ke mohato oa pele ho motho ea ratehang le mesifa ea tšepe. A re ke re ithute ho ikoetlisa ka li-dumbbells bakeng sa basali 'meleng oohle. Nkholoe, lithupelo tsa rona li ke ke tsa u etsa Schwarzenegger, empa li tla matlafatsa mesifa le ho fetola palo eo. U tla e rata!
Kamoo u ka khethang basali ba nang le bokooa kateng: tataiso e potlakileng
Ho atleha ha koetliso ka ho feletseng ho itšetlehile ka hore na ke boima bofe ba lits'ebotsi tse ntle tse u lokelang ho uena. Ho khetha thepa ea lipapali tse nepahetseng le ho se lahle chelete, sebelisa lintlha tse latelang:
- U se ke ua reka e boima ka ho fetisisa. Batho ba qalang hangata ba etsa phoso ea ho khetha li-dumbbells haholo, ebe joale ha ba sebetse le bona.
- Khetha boima bo loketseng. E le hore u utloisise pele u reka, na ke boima bofe bo sebetsang, terene e nang le mekhoa e ntlafalitsoeng. Tšela metsi a litere kapa litha e le 'ngoe metsing ka tlas'a metsi kapa lehlabathe' me u etse ka makhetlo a 20 ho tlosoa matsoho ka lehlakore. Haeba boikoetliso bo fanoa ka thata haholo, 'me ka ho pheta-pheta ha 15 matsoho a hao a se a loketse ho oela, joale boima bona ke 1-1.5 kg.
- Empa ke hobane'ng ha u sa nke lik'hilograma tse 0.5, na ho thata haholo ho 'na ?! Ha ho na motho ea thibelang koetliso ka botebo bo fokolang, empa katleho ea mekhoa e joalo e tla oela libeke tse peli ho isa ho tse peli. 1-1,5 lik'hilograma ke boima bo loketseng ba ho qala.
- E khoneha kapa e lahlehe? Seo u ka se rekang, ke sa hao. Haeba u ikemiselitse ho kopanela, ha e le hantle, likoboana tse sothehang li molemo, kaha likarolo tse sa tšoaneng tsa 'mele li hloka mojaro o fapaneng,' me kamora khoeli ea koetliso 'mele o tla hloka boima bo bongata. Ntho e fokolang ea litlolo tsa bo-'mampoli ke theko, theko ea makhetlo a mabeli ho isa ho a mararo a phahametse ho feta.
- Letlapa kapa polasetiki? Hape, ke taba ea tatso, 'mala le sepache. Tšepe e shebahala e le mpe ebile e theko e boima, polasetiki kapa rabara - e thabileng, e mebala-bala ebile e theko e tlaase. Haeba u batla ho boloka chelete, u se ke ua reka li-dumbbells marakeng a tummeng a lipapali. Ha ba molemo ho feta brand.
Mokhoa oa ho itšoara hantle ka matsoho le sefubeng ka li-dumbbells: lisebelisoa le boikoetliso bakeng sa basali
Re ile ra nka mekhoa e metle feela ea ho ikoetlisa ka basali ba nang le litlolo, seo u tla se bona kamora beke ea lihlopha.
Pele u koetlisoa, etsa bonnete ba hore u etsa mofuthu-ke habohlokoa haholo ho sebetsa ka boima! Ho seng joalo, o tla fumana li-ligamente tse fokolang le ho lematsa likarolo tse kopanetsoeng. Hape u boloke 0.5 a etsang dilitara tse metsi, mohopolo o motle le 'mino o moholo!
Ho ikoetlisa ho etsoa ka lebelo le tloaelehileng ntle le mekhabiso e tsitsitseng le li-jerks tse potlakileng. Sebaka se seng le se seng sa letsoho se behiloe bakeng sa metsotsoana e le 'ngoe e le hore ho finyelletse mesifa. Koetliso e mabifi e isa baatlelete "ba tala" kamoreng ea tšohanyetso.
Liketso tse rarahaneng tsa matsoho le ka morao
Ho ikoetlisa # 1 3v1: ho phunya matsoho ka likhahla, ho khutlela pele le ka thōko - linako tse 15-20
Maoto a bophara ba lehetla a arohane, morao o otlolohile. U se ke ua ema. Matsoho a maiketsetso mahetleng. Karolo ea pele ea boikoetliso: re khumama matsoho ka nako e le 'ngoe, re ba theola; karolo ea bobeli: re na le matsoho kapa matsoho a nang le likhahla tse ling ka marang-rang e le hore marang-rang le motsoako oa humeral ba ne ba le boemong bo le bong. Basali ba sheba fatše. Karolo ea boraro: re phahamisa matsoho liphathing ho fihlela mola o lekanang hantle, ntle le ho khumama ka likhahla.
Hlokomela! Likarolo tse tharo tsa boikoetliso ke 1 nako, tse 20 feela.
Koetliso # 2 Ho beha matsoho a hao morao le ho feta - makhetlo a 20
Amohela boemo ba halofo-squat. Maoto a bophara ba mahetla a arohane, pelvis e khutlisetsoa morao, 'mele o phunyeletsoa pele, mahetla a hlaha,' me ho na le ho senya ho fokolang ka morao. Re beha matsoho a rona pele ho fatse, matsoho a rona a shebile fatše. Ebe joale metsotsoana e 'meli e le sebakeng sa pele' me u khutlisetse matsoho holimo kamoo ho ka khonehang.
Koetliso ena e nang le litšila tsa basali bakeng sa triceps le deltoid sehlopha. Bakeng sa karolo e ka morao ea matsoho ho sebetsa ka hohle kamoo ho ka khonehang, ka morao, phunyeletsa ka ho panya habonolo ka li-dumbbells, e ikemiseditse ka matsoho a hau.
Koetlisa nomoro ea 3 Tšoaea likoti ka ho hatisa leoto - makhetlo a 20 (2h20)
Etsa mapheo pele 'me u phomole letsoho ka lengole. Mokokotlo o otlolohile, re sheba fatše, letsoho le leketlile ka sekoti. Re hula letsoho ho lethekeng, re hula seqha ka hohle kamoo re ka khonang. Makhetlo a 20 ka thōko.
Ho ikoetlisa ho fana ka mojaro o tsitsitseng 'meleng oohle.
Liketso tse rarahaneng le likobo tsa matsoele bakeng sa matsoele
Koetliso # 4 Ho fetola matsoho leshano - makhetlo a 20
Re robala ka morao, maoto a khumama ka mangole, matsohong a litlolo. Ka mokhoa o mong, ka lebelo le tloaelehileng, re fetola matsoho ntle le ho ama fatše. Fana ka tlaase - palema e shebile fatše, letsoho ka holimo-palema e shebile setulong. Exhale ha u fetola matsoho.
Koetliso # 5 Ho phahamisa matsoho a robala - makhetlo a 20
Ha e le ka morao, maoto a ne a khumama ka mangole, matsoho a phunyeletse marung, a tšoere litlolo. Re etsa ho fokotseha ha matsoho a tobileng, ebe joale ho ikatisa, ntle le ho ama matsoho a fatše.
Ha u phahamisetsa matsoho, boloka mahlakoreng a 140-150 likhato (mohato o tobileng oa 180 likhato), ka hona ke mesifa ea sefubelu e koetlisitsoeng 'me moroalo o feteletseng oa manonyeletso o tlosoa. Sheba video ea koetliso ea matla le li-dumbbell bakeng sa basali ba koetliso ea 'mele ea bophelo bo botle Yuri Spasokukotsky.
Lesebelisuoa tse rarahaneng le li-dumbbells le litlolo
Ho ikoetlisa # 6 Ho bolaea + li-squats bakeng sa likoti tse nang le likobo tsa basali - makhetlo a 15
'Mele o otlolohile ka mokhoa o fokolang ka morao ka morao, matsoho ka' ona. Boima ba lehetla ka bophara. Etsa sefuba, ebe o senya. E le ho etsa mosebetsi ona ka nepo, shebella video.
Ho ikoetlisa # 7 Ho phahama ho tloha mangole ka li-dumbbells + ho senya - linako tse 15-20
Re khumama, re boloka likoboe mahetleng a rona, mokokotlo oa rona o joalo. Re phahama ka mangole, re qhoqhela lirethe tsa rona, re bile re qhaqha. Re khutlela sebakeng sa pele.
Basali, koetliso ena e entse hore u sebetse ka thata. Etsa hore setho sa 'mele sohle se lokisoe' me se lopolle bohloko ba mesifa. E le hore re se ke ra lahleheloa ke mokhoa pakeng tsa khefu ea koetliso, re fana ka ho shebella video ea 'mele ea ho ikoetlisa "Ho lefella basali ka litšepe" ho tsoa moetlisi oa Amerika ea bitsoang Anna Renderer.
'Me qetellong, mantsoe a' maloa mabapi le ho ikoetlisa ha matsoho bakeng sa basali ntle le litlolo tsa bokooa: katleho ea bona ke makhetlo a 'maloa a fokolang ho feta ka ho ikoetlisa le li-dumbbells. Ho phaella ho phunyeletsa ka litsela tse sa tšoaneng tsa matsoho, ha ho letho le tla jara lebanta la hao la mahetla joaloka ho ikoetlisa le li-dumbbells. Haeba u ikemiselitse ho fetola 'mele, reka thepa ea lipapali.