Ho ikoetlisa le li-dumbbells bo bonolo ebile bo atlehile. Li ka sebelisoa ho etsa likarolo tse fapaneng tsa 'mele. Boitsebiso bo joalo bo fumaneha, 'me bo ka etsoa ka matsoho a hao kapa bo nkeloa sebaka ke libotlolo tse tloaelehileng tsa metsi.
Ho ikoetlisa le matsoho a matsoho
Ka thuso ea koetliso le mojaro o eketsehileng, o ka matlafatsa mesifa le ho fumana phomolo e ntle. Ho phaella moo, o ka tlosa lichelete tsa mafura, tiisa le ho eketsa botlolo ba letlalo. Lenaneo la ho ikoetlisa le li-dumbbells le lokela ho hlahisa li-biceps le triceps, e le hore li fumane matsoho a matle. Boima ba botebo ke 2 kg, empa ho molemo ho sebelisa mehaho e senyehang e le hore e khone ho eketsa mojaro.
Ho ikoetlisa ka li-dumbbells bakeng sa biceps
Ho matsoho a shebahala a le motle, o hloka ho hlahisa mesifa ea motheo - biceps. Litlhahiso tse atlehang le li-dumbbells bakeng sa biceps, tse khothalletsoang ho kenyelletsa thupelong ea hau:
- Beha maoto a hao maemong a mahetleng, 'me u boloke li-dumbbells haufi le kahare la letheka. Mosebetsi ke ho phahamisa dumbbell ea sefuba ka ho khumama matsoho. Ho etsa sena ho hlokahala ha u tsoa pululo. Matsoho a ka tlaase ho inhalation, ka mor'a ho lokisa boemo.
- Boikoetliso bo tloaelehileng ke boikoetliso ba "Hammer", boo li-dumbbells li tšoaretsoeng ka lehlakore le haufi le letheka. Etsa ho phunya / ho eketsa matsoho, ho etsa mekhoa feela ka sekoti. Ho bohlokoa ho boloka likhapha tsa hau haufi le 'mele.
Ho ikoetlisa ka li-dumbbells bakeng sa triceps
Litlhapi tse fokolang le tse fokolang li etsa hore matsoho a se ke a senyeha, kahoo ke habohlokoa ho laola mesifa ena nakong ea thupelo. Bakeng sa morero ona, ho ikoetlisa le basali ba nang le dumbbells ke tsa bohlokoa ka ho fetisisa:
- Nka li-dumbbells, tse lebisang tlhokomelo setšoantšong se ka tlase. Tsamaea ka pele, u boloke mokokotlo oa hao o otlolohile, 'me u khumama maoto hanyane. Li-bulb li tšoaroa ke sefuba, e le hore mahetleng a be le mola o lekanang le fatše. Ha u se u tsitsitse mahetla a hao, beha matsoho a hau morao. Qetellong, o lokela ho ema hanyenyane ebe o khutlisetsa matsoho ho IP.
- Bakeng sa boikoetliso bo latelang, dumbbell e tlameha ho tšoaroa ka matsoho a mabeli holimo ho hlooho. Tšoaro e nepahetseng e ka bonoa setšoantšong. Ka ho khotsofatsa, fosa sefahleho sa hlooho ka hlooho, 'me ka mor'a ho lokisa boemo, otlolla matsoho ka pululo.
Ho ikoetlisa ka li-dumbbells bakeng sa dumbbells
Kaha mahetla a fumana mojaro ha a etsa lithuto tse ngata tsa mantlha, mohlala, ho sututsa-petsana, li jaroa ka bobeli hang ka beke. Mesebetsi ea motheo e nang le li-dumbbells e kgothaletswa hore e tlatswe ka ho thibela:
- Ha u ntse u eme ka ho toba u tšoara li-dumbbells haufi le mahetleng ka mahlakoreng (sheba setšoantšong). Exhaling, otlolla matsoho a hau, ho phahamisa litlolo. Qetellong, tlohela, ho eketsa mojaro mme o khumama matsoho hape butle.
- Bakeng sa boikoetliso bo latelang le li-dumbbells, o lokela ho li tšoara haufi le lifaho tsa hau. Ha u tsamaea ka sekhahla, u phahamise matsoho a hao e le hore a hlokomele hlooho ea hau. Ho phaella maotong, likarolo tse ling tsa 'mele ha li kopanele mosebetsing.
Ho ikoetlisa le li-dumbbells sefubeng
Ha u ikoetlisa, boholo ba matsoele ha bo khone ho eketseha, empa bo ka tiisoa, bo etsa hore e be bo khahlehang. Lesebelisuoa tse latelang le li-dumbbells bakeng sa mesifa ea pectoral li ratoa:
- Lokisetsa ka bencheng 'me u tšoare li-dumbbells haufi le sefuba (lipate tsa palema ho ea pele). Lehlakoreng le letona le lokela ho thehoa setulong. Exhaling, otlolla matsoho, mme ka mor'a ho lokisa boemo, khutlela ho PI. Ke habohlokoa hore li-dumbbells li tsamaee ka tsela e le 'ngoe.
- Ha u sa tsohe ka bencheng, boloka matsoho a hao ka holim'a sefubeng, u li khumame hanyenyane ho qoba ho ba le mathata a matla, 'me u supa liatla tsa hau ka hare. Exhaling, etsa dilution ea li-dumbbells, o otlolla letsoho la hau ho otlolla sefubeng. Ho nka phefumoloho, phahamisa matsoho hape.
Ho ikoetlisa ka maoto
Litakatso tse nyenyane ke toro ea banana ba bangata, ka hona ho sebelisa boima bo eketsehileng ha u ntse u koetlisoa, u ka finyella pakane ea hao ka potlako. Boikoetliso bo atlehang le maiketsetso maotong a hau ho buelloa ho etsa kamehla:
- E le hore u sebetse letheka, etsa boikoetliso bona: boloka li-dumbbells ka pel'a mahlakore. O lumeletse ho fokotsa hanyenyane ka morao le mangole. Tsamaea ka pele, o fepa pelvis morao, o siea maoto a hao boemong bo tsitsitseng. Tšoara matsoho a otlolohile, 'me u tsamaise li-dumbbells tseleng e otlolohileng. Exhaling butle, ema.
- Ho hlahisa quadriceps, eme ka ho toba, u tšoere lisebelisoa tsa lipapali. Mohato o le mong pele, li-squats pele lehlakoreng la lengole ke likhato tse 90. Kamora ho lokisa boemo, beha leoto la hau morao 'me u etse ntho e' ngoe ka lehlakoreng le leng.
Ho ikoetlisa le li-dumbbells bakeng sa meno
Ho etsa hore menyako e tiee, ke habohlokoa ho sebetsana le mojaro o eketsehileng. Mokhoa o motle ka ho fetisisa oa ho ikoetlisa ka li-dumbbells bakeng sa mesifa ena: squats le ho nyolohela leralleng:
- Etsa li-squats ka ho fepa pelvis 'me u theohe pele lihlaha li fihla ho lekana le fatše. Ke habohlokoa hore morao o eme hantle. Ka mor'a ho lokisa boemo, emisa, exhaling.
- Emisa ka li-dumbbells ka pel'a lejoe la sejoe kapa leha e le efe e phahameng. Beha leoto le le leng holim'a lebelo, 'me le le qhekele, le tsohe, le tsoele pele. Ha u inhaling, e ka tlaase leoto le le leng pele ebe le leng. Etsa mahlakore ka bobeli.
Ho ikoetlisa ka mochine oa khatiso ka li-dumbbells
E le ho etsa hore mpa e be e ntle ebile e ntle, ho hlokahala hore u sebetse kamehla mecheng ea khatiso . Ho na le mekhoa e metle ea li-dumbbells bakeng sa mesifa ena:
- Beha letsoho lethekeng, 'me ka lehlakoreng le leng, tšoara sefahleho sa palema (sefate sa palema ho' mele). Ha u hoeletsa, nka maralla, u lokisa boemo boemong bo feteletseng, ebe u otloloha 'me u etse phetolelo e latelang. Etsa ntho e 'ngoe le e' ngoe e fapaneng.
- Bakeng sa boikoetliso bo latelang le li-dumbbells, robala fatše, u phahamise maoto a hao a kobehileng. Beha matsoho matsohong. Hlakola, otlolla maoto mme u phahamise hlooho le mahetla, u supa matsoho maoto. Kamora ho lokisa poso, theola 'mele le matsoho ho PI.
Ho ikoetlisa ka li-dumbbells bakeng sa morao
Ha ba ntse ba koetlisoa, ho tlameha hore ho be le litlhahiso tsa mesifa ea morao, e leng ea bohlokoa bakeng sa tsoelo-pele ea 'mele. Ho phaella moo, ho ikoetlisa ho thusa ho lebala ka bohloko bo sebakeng sena le ho ntlafatsa maemo . Ho ikoetlisa bakeng sa mesifa ea morao e nang le li-dumbbells ho loketse ho koetlisoa holong le lapeng.
- Fokotsa maoto a hao le ho itšetleha pele e le hore khutšoanyane e khutšoanyane e tšoane le fatse. Phahamisa hlooho, 'me u boloke li-dumbbells ka matsoho a otlolohileng (lifate tsa palema ho e mong). Ke matsoho feela a sebetsang, mme 'mele o lokela ho lula o eme. Etsa hore mmele o se ke oa thothomela, o supa litlhaka tsa hao. Ka mor'a khefu e khutšoanyane, beha matsoho fatše.
- Ho etsa lithuto tse latelang ka li-dumbbells, eme pel'a benche, u khumame ka lengole ka lengole, le letsoho. Ka lehlakoreng le leng, tšoara sefahleho seo u lokelang ho se hula sefubeng sa hao ha u ntse u tšoere setsoe se haufi le 'mele. Ke habohlokoa hore setopo se sisinyehe, 'me mosebetsi o etsoa ka letsoho le le leng feela. Inhaling, beha letsoho la hao fatše.
Lesebelisoa tse rarahaneng le li-dumbbells bakeng sa tahlehelo ea boima ba 'mele
Mesebetsi eohle e ka holimo e ka ba karolo ea ho ikoetlisa ka katleho bakeng sa 'mele oohle' me o ka etsoa lapeng. Ho na le lintlha tse 'maloa tsa hore na u ka ngola joang ka mokhoa o rarahaneng le ho li phethahatsa ka katleho.
- Pele u lokela ho etsa likoetliso ka li-dumbbells bakeng sa basali bakeng sa tahlehelo ea boima ba 'mele, tse jereng mesifa e meholo, mohlala, likoti kapa maotla.
- Ke habohlokoa ho khetha boima ba dumbbells, kahoo haeba sepheo ke ho theola boima ba 'mele, joale e lokela ho ba joalo e le hore ho ka khoneha ho pheta-pheta 20-25, le haeba-ho eketsa molumo oa mesifa, ebe ka 8-10.
- Koetliso e 'ngoe le e' ngoe e lokela ho phetoa ka 3-4 litsela, ho seng joalo e ke ke ea sebetsa hantle.
- Qoba mehato e potlakileng le e potlakileng. Etsa ntho e 'ngoe le e' ngoe ka mokhoa o tsitsitseng e le hore o ka utloa tsitsipano le mosebetsi oa mesifa.
- Pele u etsa lithuto tsa mantlha, o lokela ho itokisetsa 'mele, eo ka metsotso e mehlano o lokelang ho futhumala : ho phunya, ho potoloha, matsoapo le joalo joalo. Haeba sepheo ke ho lahleheloa ke boima, joale bakeng sa boikoetliso u ka sebelisa leha e le efe mocheso oa cardio.
- Ho mesifa ka mor'a thupelo ha ea ka ea utloisa bohloko, haholo-holo e utloahalang letsatsing le hlahlamang, le bakeng sa liphello tse ntle, ho kgothaletswa ho qeta ho otlolla mesifa e fumaneng mojaro.
- U se ke ua ikoetlisa letsatsi le leng le le leng, hobane mesifa e hloka nako ea ho phomola le ho phomola. Tharollo e molemo ka ho fetisisa ke makhetlo a mararo ka beke. Nako ea thuto e le 'ngoe ha ea lokela ho feta metsotso e 40.