Ka lebaka la tšōmo e atileng ea hore ho hlokahala feela hore e nke meroalo e eketsehileng, mokhoa oa ho hōla hang-hang mesifa le ho ba motho ea tšoanang le Schwarzenegger, feela ka seaparo, ba bangata ba tšaba ho ikoetlisa ka matla le likobo. Ha e le hantle, ho etsa mesifa ea liphallelo u hloka litekanyo tse ngata le lijo tse khethehileng, empa ka tsela leha e le efe ho ikoetlisa habonolo le li-dumbbells tse boima ba lik'hilograma tse 2.
Ke lik'hilojule tse kae tse etsang li-home exercises ka litšenyehelo tsa dumbbells?
Ho sa tsotellehe hore boikoetliso bo nepahetseng bo nang le li-dumbbells bo bonolo, ba eketsa ho sebelisoa ha lik'hilojule, ha ba bapisoa le ho ikoetlisa ntle le litlolo. Hora ea koetliso e nang le li-dumbbells tsa 1.5-2 kg e mong le e mong o tla chesa lik'hilojule tse ka bang 400.
E le hore sena se sebetse bakeng sa hau, ho hlokahala hore u tloaetse ho itloaetsa hoseng ho hong le ho hong ka metsotso e 15-20, kapa u e etse ka makhetlo a mararo ka beke, empa ka metsotso e 60.
Ho etsa liteko tse atlehang ka li-dumbbells e ka ba mekhoa e 'meli: ho lieha, anaerobic, bakeng sa ho haha mesifa ea mesifa, le ka potlako, aerobic, bakeng sa mafura a tukang. Ka mor'a hore u ntlafatse setšoantšo sa hau ka ho lekaneng, ho fokotsa boima ba 'mele, u ka etsa boikoetliso bo tšoanang, empa u se u ntse u bōpa moriana o hlakileng.
Ha u ntse u koetlisoa, ka letsatsi le leng u tla hlokomela hore li-dumbbells li se li fokola haholo - sena ke pontšo ea hore u lokela ho eketsa palo ea ho pheta-pheta kapa ho eketsa boima ba 'mele, hobane' mele o ke ke oa hōla haeba mojaro o sa boima bakeng sa hau.
Boikoetliso bo rarahaneng ka li-dumbbells lapeng
E le hore u fumane mekhoa e metle ka ho fetisisa ea ho ikoetlisa ka li-dumbbells, u lokela ho tseba hantle seo u batlang ho se finyella. Ka mohlala, haeba u qala ho tiisa likhahla le maqeba, u lokela ho etsa tlhaselo le li-squats ka li-dumbbells. Haeba mpa e le ea bohlokoa ka ho fetisisa, joale u sotha. Haeba u batla ho ba le phello, boikoetliso bo boima ba 'mele bo nang le li-dumbbells bo lokela ho koahela libaka tsohle tsa bohlokoa bakeng sa hau.
Etsa liketso tsohle tse hlalositsoeng mekhoeng e meraro bakeng sa ho pheta-pheta ho 8-12. Haeba sena se le bonolo haholo, bongata bo ka eketseha:
- Etsa mofuthu o mong le o mong : ka mohlala, metsotso e 8-10 e ntse e kena sebakeng kapa sehalapeng.
- Koetlisa mahetleng . E eme, maoto lehetla-bophara bo arohane, matsoho a theoha. Nka li-dumbbells matsohong a hao mme u phahamisa le ho theola mahetla a hau ka mokhoa o itseng.
- Koetlisetsa li-triceps . E eme, maoto a lehetla-bophara a arohane, matsoho a theoha le a phunyeletsa mahlakoreng, matsohong a sefahleho sa 'mele,' mele o tsitsitse pele. Tlosa matsoho a hao ho otloloha ka ho feletseng, ho etsa mohato feela ka litšenyehelo tsa marang-rang.
- Koetlisa bicep. E eme, maoto a lehetla-bophara bo arohane, matsoho a theoha, likoti matsohong a bona. Fokotsa matsoho ka mahlakoreng, ntle le ho fetola boemo ba likhahla.
- Koetlisetsa mochine oa khatiso . Thetsa ka morao, maoto a otlolohileng, matsoho a nang le li-dumbbells sefubeng sa hao. Tlosa casing ho tloha fatše. Pheta ka maoto a kobiloeng.
- Ho ikoetlisa bakeng sa marako . E eme, maoto a lekaneng ho feta mahetla, matsoho a theoha, likoti matsohong a bona. Na li-squats, li hula pelvis ka pele, ho pota-pota ka maropong a likhato tse 90.
- Koetlisa maoto . Etsa litlhaselo tsa khale ka li-dumbbells matsohong a hau.
- Ho otlolla . Lula fatše, maoto a arohane. Etsa matsoho a hao pele ho leoto le le leng, ebe ho e 'ngoe, joale-ho ea bohareng. Ebe u robala ka morao ebe u hula matsoho le maoto ka litsela tse fapaneng.
Ho ikoetlisa ka li-beginners ha hoa lokela ho etsoa hang-hang ka boima bo boholo: qala ho leka ho etsa palo e nyenyane ea pheta-pheta kapa litsela. Ba bangata ba lumela hore ho na le thuso ho etsa mahlakoreng a mahlakoreng. Empa sena ke mokhoa o mong oa ho ikoetlisa ha motho, 'me o reretsoe ho phunya mesifa ea lateral, e bonang e atolosa letheka. Ka lebaka leo, u se ke ua kenyelletsa ka mokhoa o rarahaneng joalo ka ho ikoetlisa ka phoso kapa ho hloka tsebo.