Morao tjena, basali ba ntse ba tloaetse ho ikoetlisa ka litlolo tsa bokooa. Ho bonolo ho hlalosa: hase mosali e mong le e mong ea nang le monyetla le nako ea ho etela sehlopha sa batho ba nang le boikoetliso ba 'mele,' me ho bonahala eka ha ho tšoanelehe ho etsa li-gymnastics tsa khale lapeng. Ho phaella moo, ho ikoetlisa ka li-dumbbells bakeng sa tahlehelo ea boima ba 'mele ha ho hloke chelete e ngata haholo litabeng tsa tlhahlobo,' me ha ho bonolo ho e ntlafatsa.
Koetliso ea boikoetliso ba basali le li-dumbbells: tse khethehileng
Ho ikoetlisetsa basali ka litsela tse ngata ho lumellana le ho ikoetlisa ha banna. Phapang e le 'ngoe ke hore halofo e ntle ea botho e atisa ho thahasella libakeng tse ling tse' maloa, 'me ho ke ke ha khoneha ho sebelisa boima bo boholo. Nahana ka likarolo tsa ho ikoetlisa ka basali ba nang le litlolo:
- Mosali o lokela ho khetha sekoahelo sa li-kilogramme tse peli ho ea ho tse 5 ka 'ngoe. Boima bona bo lekane ho eketsa mojaro le ho matlafatsa mesifa ka katleho le ho fokotseha ho fokolang. Empa ho hula sekala se seholo ha ho hlokahale: banna ba se etse hammoho le phepo e khethehileng ho fumana li-reliefs tse ntle le mesifa ea bongata, mme ha ho bonolo hore u behe sena e le sepheo sa bona.
- Ho lekane hore basali ba sebetsane le li-dumbbell ka makhetlo a mabeli ka beke ka lihora tse 1-1.5. Banna, ka molao, ba hloka boikarabelo bo eketsehileng ba mosebetsi - empa mona phapang e bakoa hape ke liphapang ka morero oa lihlopha.
- Ho fokotsa boima ba 'mele, basali ba eletsoa hore ba se ke ba ja lihora tse peli pele le ka morao koetliso. Metsotso e 15 pele u qala ho noa senoelo sa kofi e sa tsoa khuoa ntle le tranelate le tsoekere - ena ke mafura a tlhaho a mafura.
- Basali ha baa lokela ho etsa boikoetliso le litlolo tsa mahlakoreng bakeng sa mahlakoreng, ke hore. mesifa ea mantle ea oblique (e emeng le likoti tse ka letsohong le letona, e kheloha ka ho hlaka ka lehlakoreng le letona, le ka lehlakoreng la bobeli). Ena ke boikoetliso ba banna bo sebelisetsoang ho eketsa letheka ka ho eketsa boholo ba mesifa ea oblique.
Ena ke ntho ea bohlokoa ka ho fetisisa eo u lokelang ho e tseba pele u qala ho sebetsa. Hopola - ho basali le banna sephetho ke koetliso e tloaelehileng haholo!
Ho ikoetlisa le basali ba likobo
Kahoo, re feta ka ho toba ho rarahaneng ea li-exerciso. Ntho ea bohlokoa ka ho fetisisa tabeng ena ke bobebe, bohloeki ba mehato le tempo e itekanetseng.
Koetlisa maoto le menoana (li-squats tse nang le li-dumbbells)
E eme, maoto a lehetla-bophara ka thōko, matsohong a litlolo tsa bokooa. Butle butle, o hula menoana ka morao, ho isa boemong bo nepahetseng mangole, ebe o phahama ka khutso. Etsa lihlopha tse 3 tsa makhetlo a 15.
Koetlisa sefuba sa ka hare
E eme, maoto a le bophara ho feta mahetleng, lisepa ho fihlela moo ho ka khonehang, matsohong a li-dumbbells. Etsa hore sefahleho sa hau se lule se otlolohile, se theohele tlase kamoo ho ka khonehang, ebe u khutlela sebakeng sa pele. Etsa lihlopha tse 3 tsa makhetlo a 15.
Koetlisa maoto le menoana (kopana le litsebe tsa litšepe)
Ema, maoto a lehetla ka bophara, o hlasela leoto la hao le letona, o beha leoto la hao leoto. Etsa squat sebakeng sena 'me u khutlele sebakeng sa pele. Pheta bakeng sa leoto le leng. Etsa lihlopha tse 3 tsa makhetlo a 15.
Koetlisetsa mesifa ea morao (ho bolaoa ke li-dumbbells)
E eme li otlolohile, mangole a kobehile hanyenyane, matsohong a likoti tsa maiketsetso. Tsamaea ka pele, otlolla dumbbells ho bohareng ba litlhaku. Etsa lihlopha tse 3 tsa makhetlo a 15.
Koetlisa masapo a pectoral
Ho lutse ka morao mokokotlong e le hore litlhaka tsa hao li se ke tsa ama fatše, phomola maoto a hao a kobehileng fatše. Hlakola matsoho a otlolohileng ka li-dumbbells mme mme o ntse o jala butle-butle, o li theolele sefubeng. Etsa lihlopha tse 3 tsa makhetlo a 15.
Ho ikoetlisa ka mahlaseli bakeng sa mahetleng le matsoho
E otlolohile, matsoho a nang le li-dumbbells ka tlase. Phahamisa letsoho ka letsoho ka nako e le 'ngoe, u e khumame ka setulong, u fumane sekontiri se ka morao. Ka nako e ts'oanang, phahamisetsa letsoho la bobeli ho ea boemong ba sefubeng, ho khumama setulong. E-ba matla matsohong a hau. Etsa lihlopha tse 3 tsa makhetlo a 15.
Tlhōrō ena e bonolo e tla u thusa ka ho phethahetseng hore u lule u le sebōpeho 'me u fe mesifa mojaro o hlokahalang.