Ha ba sheba litšoantšo tsa bona, hangata basali ba lula ba sa thaba matsoho a bonahalang a tletse haholo, haholo haeba a ne a hatelletse 'meleng,' me a sa tlosoe. Ho itšetlehile ka lipakane tsa hau, fokotsa molumo oa matsoho a hau a tla thusa ho ikoetlisa, phepo e nepahetseng kapa mekhoa e mengata ea mehato.
Joang ho fokotsa boima ba matsoho?
Haeba u sa shebahale u tletse, 'me matsoho a hau a le boemong bo tloaelehileng - e ka' na ea e-ba taba ea taelo e fokolang ea mesifa. Ka lebaka la sena, forearm e fetoha e otlolohileng ha e hatelloa khahlanong le 'mele, e leng ka litšoantšo e shebahalang e sa tšoane hantle. Tabeng ena, o hloka feela ho ikoetlisa ka matsoho a nang le likoboe, tseo re tla li tšohla ka tlase.
Haeba u na le boima ba 'mele bo bongata,' me matsoho a hau hase sebaka se le seng feela sa bothata, joale u lokela ho tsepamisa maikutlo ho mafura a tukang, 'me feela u ntlafatse molumo oa mesifa. Tabeng ena, u khothalletsoa hore u feteletse phepo e nepahetseng ho fokotsa palo ea lisele tse mafura, ebe u ikopanya le ho ikoetlisa.
Mokhoa oa ho fokotsa ka katleho molumo oa matsoho?
Potsong ea ho fokotsa palo ea mahetla le matsoho, phepo e ke ke ea hlokomolohuoa, kaha mafura a sebaka seo a ke ke a khoneha, 'me' mele o tla etsa qeto ea hore na lisele tse mafura li chesa pele. Kahoo, ntle le ho ea lijo tse nepahetseng, ha u qobelle 'mele ho tlosa lera la mafura,' me ha ho na boikoetliso bo tla thusa.
Nete e loketseng bakeng sa tahlehelo ea boima ba 'mele e lokela ho kena tumelong ena:
- Lijo tsa hoseng - liprotheine + mafura + a mangata a lik'habohaedreite (mohlala, lee e phehiloeng, porridge porridge e nang le khaba ea oli ea linese, tee).
- Mantsiboea - liprotheine + mafura + a mangata a lik'habohaedreite (buckwheat le nama ea khomo le salate ea likomkomere le botoro).
- Snack - protheine + mafura (tee le chisi).
- Lijo tsa motšehare - protheine + fiber (mohlala, litlhapi le meroho).
Ho ja ka har'a moralo ona, o tla fokotsa boima ba 'mele oa hao ka 0.5 kg - 1.2 kg ka beke,' me u ka hlōla habonolo libaka tsa mathata.
Joang ho fokotsa palo ea matsoho lapeng?
Haeba bothata e le mesifa ea mollo, kapa haeba u se u ntse u sebetsana le mafura a mafura, ke habohlokoa hore u ikopanye le ho ikoetlisa ha matsoho. Ho molemo ho sebelisa li-dumbbells tsa 2 kg le ho li nkela sebaka ha li ntse li le bobebe bakeng sa hau.
- Ha u ntse u eme, tlosa sekepe ho ea pele
Ligrari tse 30, likhama tsa matsoho liphatleng, likhahla li shebahala, li matsohong a likoti tse sitoang. Etsa li-forearms li phahama ka lebelo le matla la motsotso o le mong. - Ha u ntse u eme, hula matsoho a hau ka lifahla-hlooho ka holim 'a hlooho ea hao' me u li khumelle liphahlo e le hore sekoti se behiloe ka morao hloohong. Etsa pente le ho atolosa ha matsoho ka lebelo le matla la metsotso e le 'ngoe.
- Ho bua leshano, otlolla matsoho a hao ka li-dumbbells mahlakoreng. Khaola le ho otlolla matsoho a hao, ho omeletsoe ka lintlheng, ka pel'a hao ka leihlong leihlo ka lebelo le matla la metsotso e le 'ngoe.
Ho tlatsa ho rarahane ka ho feletseng, o ka o pheta ka makhetlo a mabeli hape ho tloha qalong, haholo-holo haeba ho le bonolo ho uena.