Mabaka a 10 Mabaka ao Workout ea hau e sa sebetseng

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Nako ea hau e bohlokoa, 'me motsotso o mong le o mong oa bohlokoa oo u o kenyang ha u ikoetlisa, u batla ho etsa bonnete ba hore u fumana phaello e ntle ka ho fetisisa ho tsetelo ea hau. Joale, na u fumana liphetho tseo u li batlang? Haeba 'mele oa hau o se mosesaane kapa o sa tone kamoo u ka ratang kateng, e ka 'na eaba u etsa liphoso tse ling tsa bohlokoa tsa koetliso, tse ka senyang boiteko ba batho ba nang le boikoetliso ba khale.

Ha e le hantle, mohlomong u tseba liphoso tse hlakileng haholoanyane tseo u lokelang ho li qoba. Mohlala, ho tlola mofuthu oa hau ho ka u bakela mokhathala kapele, ho u sitisa ho bona bokhoni ba hau. Ho feta moo, ho itšetleha ka motho ea nyolohang litepisi kapa mokoetlisi oa elliptical ho ka u lumella ho lula nako e teletsana, empa ho fokotsa phephetso ho mmele oa hau o tlase hammoho le palo ea likhalori tseo u li chesang. Empa ho thoe'ng ka liphoso tse sa totobalang tseo e ka 'nang eaba u li etsa? Mona, re tla tšohla tse ling tsa lintho tse poteletseng - leha ho le joalo li tebile - liphoso tsa boikoetliso le boikoetliso ba ho ikoetlisa khafetsa, 'me re u bonts'a hore na li ka lokisoa joang ka litokiso tse batlang li se na thuso.

METSI E LESHome EA FUPU

Batho ba etsa liphoso tse nyane empa li bitsa chelete e ngata ha ba ikoetlisa letsatsi le leng le le leng, 'me phetoho e le' ngoe e nyane e ka ba le tšusumetso e kholo liphellong tsa bona, ho bolela mokoetlisi oa Los Angeles, Ken Alan, 'muelli oa Lekhotla la Amerika la Exercise. Ka lebaka la Alan le sehlopha sa litsebi tsa koetliso tse ileng tsa hlahloba lintlha tsena tsa bohata le litokiso, u tla paka phoso ea boikoetliso ba hau 'me u bone meputso e meholo,' me nako eo u e tsetelang mosebetsing oa hau oa ho ikoetlisa e tla ba bohlale le ho sebelisoa hantle. Re qala ka liphoso tse hlano tse atisang ho etsoa tseleng eo u ikoetlisang ka eona, ebe re tla sheba mehato e mehlano khafetsa e tlatsitsoeng.

TS'ELISO TS'OLO

1. The faux pas Ho nyala tloaelo ea hau ea matla

Lintlha Haeba u etsa tloaelo e tšoanang khafetsa, mesifa ea hau e tla ikamahanya habonolo; u ka 'na ua fihla sehlabeng hobane boikoetliso bo bong le bo bong bo etsa hore ho be le likhoele tse fokolang tsa mesifa. Leha ho le joalo, haeba u phephetsa mesifa ea hau ho tloha ka mahlakoreng a fapaneng ka ho eketsa kapa ho fapanyetsana ho sisinyeha nako le nako, u tla fumana likhoele tse ngata haholo ketsong mme u hlaolele molumo le matla.

Ho lokisa Bakeng sa sehlopha ka seng sa mesifa, ithute boitlhakiso bo bong ba 2 kapa 3, o leka li-angles le lisebelisoa tse ncha. (Haeba u sa khone ho fumana taeo ho tsoa ho mokoetlisi, ho na le libuka le livideo tse ngata tse hlophisitsoeng ka tloaelo bakeng sa setho ka seng sa 'mele.) Ka mohlala, haeba u atisa ho hatisa sefuba sa dumbbell holim'a benche e bataletseng, e leke ha u ntse u sekamela. Haeba u tloaetse ho sebelisa mochini oa khatiso ea sefubeng, leka ho tobetsa mochini oa sefubeng kapa oa benche ka barbell. Eketsa pokello ea hau ea lihlahisoa tse lekaneng hore o tle o fetole kemiso ea hau ea beke le beke libeke tse 6-8.

2. Li faux pas Ho etsa reps ea hau kapele haholo

Linnete Haeba u atamela ho pheta-pheta ha u ikoetlisa ka matla, u tla be u sebelisa matla ho fapana le matla a mesifa. U ke ke ua fumana tšusumetso e tšoanang bakeng sa ho haha ​​mesifa, 'me u ke ke ua chesa lik'hilojule tse ngata.U tla hlaseloa habonolo ke likotsi tsa koetliso tse kang mesifa e tabohileng kapa lisele tse sebetsang.

Ho lokisa Nka metsotsoana e tšeletseng ho pheta-pheta: metsotsoana e 2 ho phahamisa boima le metsotsoana e 4 ho e theola. (Kaha u na le matla a khoheli ho u thusa ho theola boima ba 'mele, u hloka ho fokotsa lebelo le ho feta mohatong ona ho fa mesifa ea hau phephetso e lekaneng.) Litsebi tsa rona li lumela hore ho fokotsa lebelo ke phetoho e le' ngoe ea bohlokoahali eo u ka e etsang ho e fumana. liphello tse molemo ho tloha koetliso ea matla.

3. Li faux pas Ho ikoetlisa ka thata haholo, hangata haholo

Linnete Haeba u sa phomole ka ho lekana lipakeng tsa boikoetliso bo matla ba 'mele kapa ba' mele, u tla emisa ho hatela pele mme u ka ba oa lahleheloa ke boikoetliso boo u bo fumaneng. U kanna ua teneha ke ho ikoetlisa.

Ho lokisa Ho boloka mesifa ea hau e le ncha le tšusumetso ea hau e le holimo, etsa boikoetliso bo khuts'oane, bo thata ba cardio (mohlala, metsotso e 20) ka matsatsi a malelele, a bonolo (metsotso e 40-60). Se ke oa tsoa kaofela ho feta habeli ka beke. Hopola hore ha u ikoetlisa ka matla haholoanyane, 'mele oa hao o hloka nako e eketsehileng ea ho hlaphoheloa. Ke mohopolo o motle ho ikoetlisa ka thata 'me u nke letsatsi le le leng beke le beke. Boemong ba koetliso ea matla, nka bonyane letsatsi le le leng la phomolo lipakeng tsa linako tse sebetsang le sehlopha se tšoanang sa mesifa.

4. Li faux pas Ho koahela ka cardio ea hau

Linnete Ho khomarela boikoetliso bo tšoanang ba aerobic ho ka senya sephetho sa hau joalo ka ho sututsa ka thata haholo. Ho matlafatsa 'mele oa hau e le kannete (e o nolofalletsang ho chesa likhalori tse ngata ntle le boiteko bo fokolang), o hloka ho ea kantle ho sebaka sa hau sa boiketlo makhetlo a' maloa ka beke, ho fihlela o halefa hanyane mme o utloa pelo ea hau e otla.

Ho lokisa Sebakeng sa ho arola kapa ho etsa cardio e matla ka linako tsohle, kopanya ka linako tse ling tse matla habeli ka beke. Ka mohlala, ka mor'a ho futhumatsa metsotso e 10 holim'a treadmill, eketsa lebelo kapa u theohele metsotsoana e 30 ho ea ho motsotso o le mong, ebe u hlaphoheloa ka metsotso e 1-3 ea boikoetliso bo itekanetseng. Lula u chenchana metsotso e 10-20, ebe u phola. U kanna ua batla ho etsa linako tse telele tse matla - e re, metsotso e 5 - moo u sa sututseng ka thata joalo ka ha u etsa ho tse khuts'oane.

5. The faux pas Ho phahamisa boima ba 'mele bo fosahetseng

Linnete Haeba u phahamisa litšepe tse bobebe haholo, u ke ke ua bona ntlafatso ea matla, molumo kapa ho teteana ha masapo. Haeba u phahamisa litekanyo tse boima haholo, u tla sekisetsa foromo e nepahetseng, u eketse kotsi ea kotsi. U tla qobelloa ho hira mesifa e meng, ka mohlala, ho sebelisa 'mele oohle oa hau ho phethela li-biceps curl, ka hona u qhekella mesifa e shebiloeng ea boikoetliso bo botle.

Ho lokisa Bakeng sa moaho oa bohlokoa ka ho fetesisa oa matla, pheta makhetlo a 4-6 ka sete; bakeng sa moaho o matla o itekanetseng, pheta-pheta makhetlo a 8-12 ka sete e le ngoe, o khetha litekanyo tse boima hoo o ka loantšanang le li-reps tsa hau tsa ho qetela, empa e se boima hoo sebopeho sa hau se ka arohanang. Haeba u fihla ho moemeli oa hau oa ho qetela 'me u ikutloa hore u ka etsa e' ngoe, eketsa boima ba 'mele ka liphesente tse 5-10. U ka fumana hore ha u ekelitse boima ba 'mele boo u bo sebelisang haholo, u tla theohela ho li-reps tse fokolang, tse ntle, ha feela mesifa ea hau e lebisitsoeng e khathala ke ho qetela. Se ke oa tšoenyeha: Ho qala mokhathala ho ke ke ha u siea u e-na le mesifa e tšabehang.

LIEKETSENG LITLHAKISO

6. Squat

The faux pas Ho tlohella mangole a hau a thunya ka pele ho menoana ea hao ea maoto, ho phahamisa lirethe, ho lihela mangole a hau kahare Lintlha liphoso tsena li beha khatello e fetelletseng ho li-tendon le ligaments tsa lengole.

Ho lokisa U tšoere sekoti letsohong le leng le le leng, ema ka maoto le bophara ba letheka, maoto a otlolohile empa a sa notleloa, sefuba se phahamisitsoe, ha u tšoere konteraka. Boloka boima ba 'mele bo lebile liretheng' me u khumame mangole hore u lule morao le tlase, u theole lirope ho ea boemong bo lekanang ho ea fatše ka hohle kamoo ho ka khonehang, 'mele o eme hantle le mangole a bapalitsoeng le maqaqailana (a bontšitsoeng). Otlolla maoto ho ema morao. E matlafatsa makoba, li-quadriceps le mesifa ea maoto

7. Mola o kobehileng oa lat

Li faux pas Ho potoloha mokokotlo oa hau le ho se fetohe lethekeng, ho hula litekanyo hole haholo kamora hao Lintlha liphoso tsena li beha khatello mokokotlong mme li fokotsa tlhokeho ea mesifa ea hau ea morao, e etsa hore motsamao o se sebetse hantle.

Ho lokisa Ema ka maoto a bophara ba letheka 'me u tšoare sethunya letsohong ka leng, matsoho ka mahlakore. Koba mangole 'me u theohele pele ho tloha thekeng ka likhato tse ka bang 90. Matsoho a ke a fanyehe moleng le mahetla, liatla li shebile kahare. Contract abs to support back. Thala mahetla fatše le hammoho; ho boloka boemo ba 'mele, kobella litsoe holimo le ho ea thekeng ho fihlela matsoho a ka holimo a lumellana le 'mele le matsoho a pota-potileng fatše, makukuno a shebile fatše (a bontšitsoe). Butle-butle otlolla matsoho ho qala boemo ntle le ho fetola boemo ba mmele. E matlafatsa mokokotlo o bohareng, mahetla a morao le li-biceps

8. Triceps kickback

The faux pas Ho tsoka letsoho la hao le ka holimo, ho theola lehetla le fapaneng, ho leka ho phahamisa letsoho la hao le boima bo phahameng haholo ka mor'a hao Lintlha Ha u etsa leha e le efe ea liphoso tsena, triceps ea hau ha e na phephetso e lekaneng, 'me u ka boela ua beha khatello lehetleng la hao. manonyeletso a setsoe.

Ho lokisa Tšoara sekoti letsohong la hao le letona 'me u eme ka ho le letona la lehlakore le lelelele la benche, maoto a bophara ba letheka kapa ka boemo bo thekeselang. (Le uena u ka khumama bencheng ka lengole la hao le letšehali.) Flex pele thekeng ka likhato tse ka bang 90, 'me u behe letsoho le letšehali holim'a benche bakeng sa tšehetso. Ho boloka 'mele o eme, koba setsoe ka letsohong le letona hore letsoho le kaholimo le ts'oane le mobu' me forearm e shebile fatše, palema e shebile ka hare. Boemo ba setsoe haufi le letheka le konteraka ea abs. Ho boloka letsoho le kaholimo le khutsitse, sebelisa li-triceps ho otlolla letsoho ka morao ho uena ho fihlela qetellong ea lintlha tsa dumbbell tse tlase (tse bontšitsoeng). Butle butle setsoe ho khutlela boemong bo shebaneng. E matlafatsa triceps

9. Hlahloba

Li faux pas Ho qhekella molala oa hau, ho sa phahamise mahetla, ho sitoa ho etsa abs Lintlha Liphoso tsena li tla baka molala o bohloko, mme abs ea hau e ke ke ea tiea.

Ho lokisa Robala ka mokokotlong u khumame ka mangole 'me maoto a bataletse moseme, bophara ba letheka bo arohane. Beha matsoho ka mora hlooho, menoana e meholo ka morao ho litsebe, menoana e sa koaholloa. Tšoara litsoeng ka mahlakoreng. Konteraka ea abs, hula letheka le likhopo tse tlase hammoho, ho boloka makoba a phutholohile. Ntle le ho hula molala kapa ho hula litsoe ka hare, kobeha le ho ea pele, ho boloka hlooho le molala li phutholohile ha mahetla a phahamisa 'me (e bontšitsoeng). Tšoara, ebe o theohela tlase butle butle. E matlafatsa mpa

10. Dumbbell bench fofa

The faux pas Ho theola matsoho a hau hole haholo Linnete Phoso ena e beha khatello e kholo mahetleng a hau le mochini oa rotator, mesifa e thata e lutseng ka tlasa mahetla. Ho feta moo, ho ba thata ho hatella matsoho le ho sebelisa mesifa ea sefuba ka katleho.

Ho lokisa Robala sefahleho ka bencheng, mangole a kobehile 'me maoto a le bohale. Tšoara li-dumbbell letsohong le leng le le leng, matsoho a phahamisitsoe ka holimo ho bohareng ba sefuba, ka arc e nyenyane, liatla. Ho boloka selikalikoe, litsoeng tse tlase le tlase ho ea lehlakoreng ho fihlela li lekana le kapa ka tlase mahetleng (ho bontšitsoe). Tobetsa li-dumbbells holimo le ho ea sebakeng sa ho qala, ntle le ho lumella li-dumbbells ho ama kapa ho lumella mahetla a mahetla hore a tsohe bencheng. E matlafatsa sefuba le mahetla a ka pele

Etsa phoso kelello ea hau

Boikutlo ba hau e kanna ea ba phetoho ea ho qetela eo u e hlokang ho eketsa liphetho tsa hau. Qoba mehato ena e meraro ea kelello:

Ho lebisa tlhokomelo lipalo

Ho e-na le ho tšoenyeha ka hore na u chesa lik'hilojule tse kae kapa mehato eo u e hloang, tsepamisa maikutlo ho matla le matla ao u nang le 'ona le kamoo u tšoarang' mele oa hao ka mokhoa o hlollang kateng. Ha o ntse o lekola matla a hau le ho sebelisa linomoro ho netefatsa hore o kopanya lintho ka ho lekana ho bohlokoa bakeng sa tsoelo-pele e ntle, o lokela ho tseba feela, eseng ho lokisa.

Ho hlokomela karolo e le 'ngoe ea' mele

Ho tsepamisa maikutlo haholo "sebakeng sa hau sa mathata" ho ka u bakela mathata, ha u etsa hore u hlokomolohe lihlopha tse ling tsa mesifa tse bohlokoa ponahalong ea hau joalo ka tsa mmele oa hau. Mohlala: Ehlile, etsa boikoetliso ba 'mele bakeng sa molumo, empa u seke oa lebala hore ho holisa sefuba, mokokotlo le mahetla ho ka tlosa maikutlo a hau bohareng ba hau. Kamehla leka ho ikoetlisa ka tsela e leka-lekaneng.

Ho balehela hole le tse sa tloaelehang

Ke ntho ea tlhaho ho tšosoa ke lisebelisoa tseo u sa kang ua li sebelisa kapa lihlopha tseo u e-s'o ka u li nka. Empa ho ea tšimong e ncha e kanna ea ba tekete ea ho fumana litholoana tse ntle. Haeba u ntse u qoba litekanyo tsa mahala, kopa mokoetlisi hore au rute boikoetliso bo fokolang; haeba u balehetse ho ohla, tlola ka baesekele. Ho feta tšabong ea hau le hona ho tla u fa maikutlo a katleho le kholiseho - mme ke eng e ka ikutloang e le betere ho feta ho hlola tse sa tsejoeng?

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