Botsa Mokoetlisi oa Celeb: Liphetoho tse 3 tseo u lokelang ho li etsa

Litaba

• Trap Bar Deadlifts
• Li-chinups
• Hill Sprints
• Tlhahlobo bakeng sa

P: Haeba u ne u ka khetha mekhoa e meraro ea ho ikoetlisa ho fa basali monyetla o motle oa ho ba bobebe le ho ba mmele o motle, e ne e tla ba eng hona hobaneng?

K: Ho holisa liphetho tsa hau haholo, ke khothaletsa ho kenyelletsa lithuto tse tharo tse latelang kemisong ea hau.

Haeba u moqali, etsa lihlopha tse 3 tsa 10-12 reps, u phomole metsotsoana e 60 pakeng tsa sehlopha ka seng. Bakeng sa barupeli ba mahareng / ba tsoetseng pele, etsa lihlopha tse 3 tsa makhetlo a 8-10, o phomole metsotsoana e 60-75 lipakeng tsa sete ka seng.

Trap Bar Deadlifts

Ena ke boikoetliso bo botle bakeng sa 'mele oa hau o tlase, haholo-holo li-quads, li-hamstrings le glutes, hammoho le mokokotlo oa hau kaofela. Ho bonolo haholo ho ithuta foromo e nepahetseng, ka hona leha o sa tsoa qala ho ikoetlisa ka matla, o ka (mme o lokela) ho qala ho bolaea.

Haeba boikoetliso ba hau bo se na sefi (ka linako tse ling se bitsoa hex bar), sebelisa li-dumbbells ho e-na le hoo. Letsoho la hau la letsoho le tla tšoana le lifate tsa palema tse shebileng ho lona.

Tlhahiso ea Foromo: Etsa bonnete ba hore u sutumelletsa letheka la hao morao 'me u behe boima ba hao bohareng ba karolo e ka morao ea maoto a hau. Tšoara sefuba sa hau holimo, mahlo a shebile pele, 'me u boloke mokokotlo o sa nke lehlakore nakong ea motsamao oohle.

Li-chinups

Li-chinup ke boikoetliso bo botle ba 'mele bo holimo ho shebisa lats, bohareng ba morao le matsoho. Haeba o se matla ka ho lekana bakeng sa li-chinup tsa boima ba 'mele (joalo ka ha ho bonts'itsoe), leka li-chinups tse thusitsoeng ke sehlopha. Tlosa lehlakoreng le leng la rabara e kholo ho potoloha bareng ea chinup ebe oe hula ka lehlakoreng le leng la sehlopha, o khantše sehlopha ka thata ho bareng. Tšoara bar ka bophara ba mahetla, ho tšoara ka tlas'a letsoho, beha mangole a hau ka har'a leqhubu la sehlopha (kapa u etse hore motho e mong a hule sehlopha ho pota-pota mangole a hao), ebe u etsa sete ea hau.

Mokhoa o thusitsoeng ke sehlopha o tla o lumella ho etsa li-chinups tse felletseng, 'me o etsisa motsamao ka nepo ho feta mochini o thusang o tla o fumana litsing tse ngata tsa boikoetliso. Ha u ntse u matlafala, u ka sebelisa sehlopha se fanang ka thuso e fokolang.

Hill Sprints

Ho matha o sekametse ke tsela e ntle ea ho etsa likhaohano bakeng sa maemo le tahlehelo ea mafura. Ho thella ka tlhaho ho khutsufatsa bolelele ba lebelo la hau (ho bapisoa le ho matha khafetsa), e leng ho fokotsang kotsi ea ho hula hamstring ea hau. Haeba u motho ea qalang, u ka qala ka ho matha leralleng ebe u theoha. Nakong ea libeke tse 'maloa, sebetsa ka potlako ho matha kapele kamoo u ka khonang. Ke khothaletsa ho qala ka sekhahla sa 3-5% mme butle-butle ke sebetse ho ea maralleng a mabe.

Etsa bonnete ba hore o etsa mofuthu o futhumetseng pele ho nako e ngoe le e ngoe ea ho hatisa. (Tlanya mona ho bona mofuthu o akaretsang oa 'mele oo ke o etselitseng SHAPE's Strong, Sexy Arms Challenge.)

Litšoantšo tsa Jessi Kneeland li nkuoe Peak Performance NYC

Tlhahlobo bakeng sa