Mehato e 12 Mefuteng e Ratoang

Kahoo, u entse qeto ea ho kena lipapaling, empa ha u tsebe hore na u qale hokae! Lintho tsohle ke tsa motheo. Ka lithupelo tse 12 tse bonolo, u ka itlisetsa sebōpeho le ho tšehetsa sephetho.

Habohlokoa ka ho fetisisa - ha ho hlokahale hore o reke sekoloto sa ho ikoetlisa.

Bakeng sa lihlopha tsena u ke ke ua hloka thepa e khethehileng kapa lisebelisoa. Mesebetsi ena e itšetlehile ka tšebeliso e utloahalang ea boima ba 'mele oa hao,' me u ka e etsa hoo e ka bang kae kapa kae.

Ho rarahana ha li-exercises ke koetliso e matla ea selikalikoane metsotso e 30, e thehiloe feela ka matla a ho hanyetsa. Koetliso e joalo e thusa ho boloka foromo e ntle ntle le ho ea setsing sa boithabiso. Ntho ea bohlokoa ke feela ho tseba mokhoa o nepahetseng oa ho etsa boikoetliso bo bong le bo bong 'me o khona ho o kopanya ka tsela e nepahetseng ka koetliso e le' ngoe ea metsotso e 20-30.

Pele u qala, qalisa mosebetsi oa katleho le o matla e le hore sephetho se se ke sa u boloka! Hape hopola: ho molemo ho etsa se senyenyane le se molemo ho feta ho hongata le ho fosahetseng!

1. Push-ups.

Tsela ea ho bolaoa:

1. Beha matsoho a hao le maoto ka bophara ba mahetla ka thōko.
2. Tšoara 'mele oa hau sebakeng sa "lath". 'Mele oa hau o lokela ho theha mola o otlolohileng ho tloha moqhaka ho ea fihla lethekeng.
3. Boloka molala oa hau tumellanong le mahetla a hau.
4. Nakong ea ho sutumelletsa, leka ho boloka likhapha tsa hao haufi le 'mele oa hau.

Liphoso tse tloaelehileng:

1. Matako a hau a sag kapa a fofa.
2. Hlooho ea hau e tsosoa kapa e shebisitsoe.
3. Mahetla a hau a lula a hlahella mahetleng.

Nolofatsa boikoetliso:

Bakeng sa botsitso bo eketsehileng, eketsa sebaka se pakeng tsa litebelo tsa hau.

Batho ba qalehang ba ka etsa li-push-up sebakeng seo mabitso a leng ho sona fatše. Ka khetho e joalo, ke habohlokoa ho hlokomela ho boloka moeli o otlolohileng oa letheka le morao.

2. Planck.

Tsela ea ho bolaoa:

1. Beha matsoho a hau ka bophara ba lehetla kapa u arohane hanyenyane.
2. Etsa likhahla.
3. Leka ho boloka 'mele oa hao o otlolohile ho tloha ka holim'a hlooho ea hau ho ea maoto.
4. Fokotsa khatiso ea mpa.
5. Tšoaea sekoti sa hau.
6. Lokisetsa mahlo fatše kapa matsohong a hau.

Liphoso tse tloaelehileng:

1. Matako a hau a sag kapa a fofa.
2. Hlooho ea tsosoa holimo.
3. 'Mele oa hau o boemong bo joalo hoo o ke keng oa lula o otlolohileng.

Nolofatsa boikoetliso:

Batho ba qalang ba ka tšoara bar ka tlaase ho nako e hlokahalang.

3. borokho bo tlotlisang.

Tsela ea ho bolaoa:

1. Amohela maemo a tloaelehileng.
2. Seka mangole 'me u behe maoto a hao bophara ba mahetleng a hao, menoana ea hau e shebaneng.
3. Fokotsa mesifa ea mpa.
4. Hula lirethe tsa hau fatše ebe u phahamisa letheka.

Liphoso tse tloaelehileng:

1. Sheba mesifa ea hao ea mpa. Ba tlameha ho ba thata.
2. Leka ho se phahamise pelvis haholo. Mokokotlo oa hau ha oa lokela ho sag.

4. tlhaselo ea sekho.

Tsela ea ho bolaoa:

1. Amohela boemo ba pele ba ho sutumelletsa.
2. Lula ka leoto le letona ho ea ka ntle ho letsoho le letona.
3. Lula leoto lohle.
4. Khutlela sebakeng sa pele.
5. Pheta se tšoanang ka leoto le leng.
6. Leka ho tšoara boemo ba bar.

Liphoso tse tloaelehileng:

1. Mahetla a hau a fetoha ho tloha molaong oa matsoho a hau.
2. Letheka la hao lea qeta.

5. Mokotla o nang le k'hothone.

Tsela ea ho bolaoa:

1. Nka boemo ba pele ba sebaka.
2. Ka letsoho la hao le letona, habonolo u ama lehetla le letšehali.
3. Khutlela sebakeng sa pele.
4. Pheta ka lehlakoreng le leng: letsoho le letšehali lehetleng le letona.
5. Leka ho boloka boemo bo nepahetseng ba bar, ka holimo-le-leng ho fokotsa mesifa le matšoafo.

Liphoso tse tloaelehileng:

O na le setsi sa khoheli ea 'mele oa hau ha o nka k'hothone.

6. Squats.

Tsela ea ho bolaoa:

1. Beha maoto a mahetla ka bophara. Bakeng sa phello e phahameng, bophara bo ka fokotseha.
2. Hlahisa menoana ea maoto a hau. Sena se tla boloka tekanyo.
3. Tšoaea 'me u leke ho khutlisa mokokotlo oa hao.
4. Sheba pele 'me u nyane hanyenyane.
5. Mangole a hau a lokela ho lumellana le menoana ea maoto a hau.
6. Etsa li-squats ka tebileng kamoo ho ka khonehang.

Liphoso tse tloaelehileng:

1. Mangole a hao a se ke a otloloha ka likhase ha o senya.
2. U khumama ka hare.
3. Phahamisa lirethe tsa hau fatše.
4. Fetisetsa boima ba 'mele liotleng.

Nolofatsa boikoetliso:

Batho ba qalang ba ka oela ka ho teba ha 'mele oa bona o ba lumella. Haeba ho le thata hore u robale kapa u ikutloe u sa phutholoha ha u hloa, leka ho fetola botebo ba squats.

7. Lungela le ka morao.

Tsela ea ho bolaoa:

1. Hlahloba.
2. Nka mehato ho ea ka lehlakoreng, u fetisetsa boima ba 'mele oa hao bohareng ba leoto le serethe.
3. Leka ho etsa lunge e kholo ka ho fetisisa.

Liphoso tse tloaelehileng:

Mangole a hao a oa ka ntle ho moeli oa likausi tsa hau.

8. Squat ka ho qhoma.

Tsela ea ho bolaoa:

1. Etsa squat. Letheka la hau le lokela ho bapisoa ho fihlela fatše.
2. Mokokotlo oa hau o lokela ho otloloha.
3. Ha u ntse u senya, boloka matsoho a hao ka pel'a hao, 'me ha u ntse u lla, qetellong u ba nke ka morao.
4. Etsa hore lebelo le phahamise ka hohle kamoo ho ka khonehang le ha le tsoa ka ntle.
5. Leka ho tsamaea fatše.

Liphoso tse tloaelehileng:

1. Mangole a hao a oa ka ntle ho moeli oa likausi tsa hau.
2. Nakong ea li-squats, o fetisetsa boima ba 'mele makotleng.

9. Matotholi ka ho qhoma.

Tsela ea ho bolaoa:

1. Leka ho khumama ka marang-rang a 90 degree.
2. Etsa sebaka se leholo ka ho fetisisa se ka khonehang. Koloko ea hao e ka morao ha ea lokela ho ama fatše.
3. Torso ea hau e lokela ho ba sebakeng se otlolohileng.
4. Leka ho arolelana boima boima ba 'mele pakeng tsa maoto a pele le a morao ho boloka botsitso.
5. Etsa hore ho fofa: leoto le ka pele le khutlela morao, mme leoto le ka morao le kene sebakeng sa lunge.
6. Sheba matsoho a hau: letsoho le ka pele le fetela pele, leoto le leng le fapaneng le etsa hore le khutlele morao.
7. Leka ho tsamaea ka bonolo.

Liphoso tse tloaelehileng:

Mangole a hao a ama fatše.

Nolofatsa boikoetliso:

Ba qalang ba ka etsa litlhaselo tse tloaelehileng ntle le ho qhomela.

10. Tšoara ka leoto le le leng.

Tsela ea ho bolaoa:

1. Hlahloba.
2. Eketsa khatello ea mpa.
3. Hantle u aba boima ba hao.
4. Itokisetsa fatše mme u phahamisa leoto la hau lethekeng. Boloka lisepa tsa hau li shebile fatše. Leka ho khumama ka tlase kamoo ho khonehang.
5. Khutlela sebakeng se otlolohileng u sebelisa hamstring ea leoto le tšehetso.
6. Leka hore u se ke ua senya mesifa ea molala, u se ke ua hlola u hlooho.

Liphoso tse tloaelehileng:

1. Ha o kheloha, o leka ho fihla fatše ka menoana ea hau, e leng se etsang hore morao oa hao a khumame. Etsa bonnete ba hore mokokotlo oa hao o lula o otlolohile, 'me bohareng ba matla a khoheli bo thehiloe lethekeng.
2. Ha o kheloha, o ama fatše.
3. Nakong ea ho hula, o fetola maoto ka mor'a hore o pheta-pheta. Tšusumetso e phahameng ea boikoetliso e ka finyelloa feela haeba u fetola leoto la hau ka mor'a mokhoa o mong le o mong. Leka ho sebetsa leoto le le leng pele, 'me le leng hape.

11. Ho furalla marulelo.

Tsela ea ho bolaoa:

1. Nka sebaka sa boemo ba pele.
2. Nka mehato ka leoto le le leng morao.
3. Leka ho boloka lengole le ka pele ka likhato tse 90.
4. Sheba morao oa hau: e tlameha ebe e otlolohile.
5. Abela boima ba hau ka tsela e ts'oanang pakeng tsa maoto a ka pele le a morao.
6. Leoto la maoto a hau a morao le ka ama fatše.
7. Khutlela sebakeng se otlolohileng, u sutumelletse serethe sa leoto le ka pele.
8. Sheba mehato ea matsoho: letsoho le ka pele le fetela pele, ha lehlakoreng le leng le leng le le leng le etsa hore le khutlele morao.

Liphoso tse tloaelehileng:

1. U fetisa boima ba leoto le ka pele ho leotoana.
2. Ha u theoha, lengole la hao le fetoloa ka lehlakore.
3. Leoto la hao le ka pele le kene ka hare.

12. Ho ea sethaleng matsohong a hau.

Tsela ea ho bolaoa:

1. Nka sebaka sa boemo ba pele. Leka ho otlololla maoto.
2. Hlahloba.
3. Itšetleha le ho ama ka liatla tsa fatše.
4. Fokotsa mesifa ea mpa. Sheba morao oa hau. Tsamaea ho tloha sebakeng se sekametseng ho ea sebakeng sa libaka. Ebe o ea matsohong a hau ka tsela e fapaneng.
5. Lifala tsa hau li lokela ho senyeha ha u etsa phetoho e fapaneng.

Liphoso tse tloaelehileng:

1. Matsoho a hau ha u fallela sebakeng sa bar e tsamaea ka nģ'ane ho boemo ba ho sututsa.
2. Letheka la hao le sag kapa le theoha ka thōko.
3. U phahamisa lebanta la hao la mahetleng.

Nolofatsa boikoetliso:

Nakong ea phetoho ho tloha sebakeng se totobetseng ho ea sebakeng sa bar, o khumama maoto ho etsa hore ho be bonolo hore u etse mosebetsi ona 'me u boloke botsitso.

Litlhahiso tsa ho ikoetlisa.

E le hore u ikutloe u e-na le molemo o moholo ho li-exercising tse entsoeng, leka ho kopanya li-exercises e mong le e mong e le hore mojaro oa lihlopha tse fapaneng tsa mesifa a tšoane. Ka mohlala, haeba u khetha boikoetliso bo 2 bakeng sa 'mele o ka holimo (masapo le li-push-ups) le boikoetliso bo 2 bakeng sa karolo e ka tlaase (matšoafo le li-squats), joale leka ho fetola liketso tsena ka bobeli: lits'ebetso, matšoafo, bar, squats. Ka mohlala, sebelisa mekhoa e latelang ea koetliso ho eketsa phello ea koetliso.

Format A.

Sehlooho sa mofuta ona oa koetliso ke hore u ikoetlisa ka metsotsoana e 30, phomola metsotsoana e 10. Ho tlatsa, o tla hloka mekhoa e meraro ea ho ikhethela. Koetliso ka 'ngoe e etsoa ka makhetlo a 10

Tsela ea koetliso:

1. Koetlisa 1: metsotsoana e 30.
2. Phomolo: metsotsoana e 10.
3. Koetlisa 2: metsotsoana e 30.
4. Phomolo: metsotsoana e 10.
5. Sebelisa metsotsoana 3: 30 metsotsoana.

Format B.

Bakeng sa mofuta ona oa koetliso, o tla lokela ho khetha liketso tse 4. Koetliso e tla etsahala ka mekhahlelo e mabeli, e 'ngoe le e' ngoe e na le mekhoa ea bobeli ea ho ikoetlisa. Ntlha ea bohlokoa ke hore u lokela ho etsa boikoetliso bo bong le bo bong ka makhetlo a 10. Mehato e phetoa ka makhetlo a 8. Ntlha ea pele, u etsa mohato oa pele oa koetliso ho tloha lipapaling tse 2, ebe u phomola metsotso e 2 ebe u ea mohato oa bobeli.

Tsela ea koetliso:

STAGE 1.

1. Koetliso ea 1: 10 e khutlela morao.
2. Koetliso ea 2: 10 e khutlela morao.
3. Pheta mohato 1 makhetlo a 8.
4. Phomolo: metsotso e 2.

STAGE 2.

1. Koetlisa 3: 10 ho pheta-pheta.
2. Koetliso ea 4: 10 e khutlela morao.
3. Pheta khato 2 makhetlo a 8.

Format C.

Bakeng sa sebopeho C, u tla hloka mekhoa e mene ea ho ikhethela. Ntlha ea bohlokoa ke hore u tla etsa likoetliso ka makhetlo a 10 ka nako.

Tsela ea koetliso:

1. Tlosa setwatchwatch. Etsa makhetlo a 10 a ho ikoetlisa 1.
2. Ha u qeta ho pheta-pheta 10 ho pheta-pheta, qalisa ho ikoetlisa ka jack ho fihlela motsotso o le mong ho seteishene.
3. Ho qala ka metsotso e 1: 10 ho pheta-pheta Ho ikoetlisa 2.
4. Ha u qetile ho pheta-pheta ho 10 ho ikoetlisa, qala ho ikoetlisa ka metsing ho fihlela metsotso e 2 ka seteishene.
5. Ho qala ka metsotso e 2: 10 ho pheta-pheta Ho ikoetlisa 3.
6. Ha u qetile ho pheta-pheta ho 10 ho ikoetlisa, qala ho ikoetlisa ka metsing ho fihlela ho metsotso e meraro setwatchwatch.
7. Ho tloha ka metsotso e 3: 10 ho pheta-pheta ho ikoetlisa 4.
8. E phomola.
9. Pheta ka makhetlo a 5.