Botsa Mokoetlisi ea Tummeng: Ke Boikoetliso bofe bo Molemohali bakeng sa Sebaka se Nyane?

Litaba

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P. Sebaka sa boikoetliso se tletse haholo ka Pherekhong! Ke mosebetsi ofe o sebetsang ka ho fetisisa oo nka o etsang sebakeng se senyane (ke hore, sekhutlo sa boikoetliso)?

A. Ka maikutlo a ka, ho ba le sebaka se ngata jareteng le lisebelisoa tse fapaneng tsa koetliso ke ntho e majabajaba ho feta tlhoko ea ho ba sebopehong. U ka etsa seboka sa koetliso se atlehang habonolo sebakeng se batlang se le senyenyane ka 'mele oa hau feela le seteishene sa litelu. Mokhoa oa ho ikoetlisa o ka tlase ke mohlala o motle.

Ke hlalositse maano a mabeli a fapaneng - ho ipapisitse le boemo ba hau ba 'mele - o lokelang ho o latela nakong ea libeke tse nne tse tlang. Etsa lenaneo le latelang makhetlo a mararo ka beke matsatsing a sa latellanang. Khanyetso eo u tla e sebelisa e tla khethoa ke palo ea ho pheta-pheta e behiloeng. Haeba o sa khone ho phethela palo e tlase ea reps ka mojaro o khethiloeng, fokotsa ho hanyetsa. Haeba o khona ho fihlela palo e fetang palo e kaholimo ea ho pheta-phetoa ka tsela e behiloeng, o lokela ho eketsa khanyetso.

Ba qalang:

Beke ea 1: 2 e beha ka metsotsoana e 30 lipakeng tsa motsamao o mong le o mong le metsotsoana e 120 kamora sete ka seng.

Beke ea 2: 3 e beha ka metsotsoana e 30 lipakeng tsa motsamao o mong le o mong le metsotsoana e 120 kamora sete ka seng.

Beke ea 3: Li-sete tse 3 tse nang le metsotsoana e 20 pakeng tsa motsamao o mong le o mong le metsotsoana e 120 ka mor'a sete ka 'ngoe.

Beke ea 4: 3 e beha ka metsotsoana e 15 lipakeng tsa motsamao o mong le o mong le metsotsoana e 120 kamora sete ka seng.

Hare/E tsoetseng pele:

Beke ea 1: 3 e beha ka metsotsoana e 30 lipakeng tsa motsamao o mong le o mong le metsotsoana e 90 kamora sete ka seng.

Beke ea 2: 3 e beha ka metsotsoana e 15 pakeng tsa motsamao o mong le o mong le metsotsoana e 90 ka mor'a sete ka 'ngoe.

Beke ea 3: 4 e beha ka metsotsoana e 30 lipakeng tsa motsamao o mong le o mong le metsotsoana e 90 kamora sete ka seng.

Beke ea 4: 4 e beha ka metsotsoana e 15 lipakeng tsa motsamao o mong le o mong le metsotsoana e 90 kamora sete ka seng.

Koetliso

Ho ikoetlisa 1. Ho arohana li-squats

Ho pheta-pheta: 8-10 / lehlakoreng

Nako ea ho phomola: Sheba ka holimo (phomolo e etsahala ka mor'a mahlakore ka bobeli)

Kamoo u ka e etsang: Ema u tsitsitse, leoto la hau le letšehali ka pele ho le letona la hau. Nka metsotsoana e 2 ho theola 'mele oa hau hohle kamoo o ka khonang. Emisa motsotsoana o le 1, ebe u nka motsotsoana o le mong ho khutlela sebakeng sa ho qala. Tlatsa palo e behiloeng ea reps ka leoto la hao le letšehali pele, ebe u etsa palo e tšoanang ka leoto la hao le letona ka pel'a le letšehali.

Boikoetliso 2. Pushups

Pheta-pheta: Li-reps tse ngata kamoo ho ka khonehang ka mokhoa o nepahetseng (ha ho na ho sisinyeha bohareng)

Nako ea phomolo: Bona kaholimo

Mokhoa oa ho e etsa: Theoha sebakeng sa ho sutumelletsa holimo 'me u behe matsoho fatše e le hore a be bophara hanyenyane ho feta le ho lumellana le mahetla a hau. Nka metsotsoana e 2 ho theola 'mele oa hau ho fihlela sefuba se batla se ama fatše. Khefutsa hanyane tlase, ebe o sutumetsa ho khutlela maemong a ho qala kapele kamoo ho ka khonehang. Haeba letheka la hao le thekesela neng kapa neng nakong ea boikoetliso, foromo ea hau e robehile. Ha sena se etsahala, nahana ka pheta-pheto ea hau ea ho qetela ebe u emisa sete.

Ho ikoetlisa 3. Dumbbell Romanian Deadlifts

Ho pheta-pheta: 8-10

Nako ea phomolo: Bona kaholimo

Kamoo u ka e etsang: Ema maoto a hao a le bophara ba letheka 'me mangole a kobehile, a tšoere lithutsoana tse lerata ka pel'a lirope tsa hao li shebile kahare. Khutlisa letheka morao 'me u nke metsotsoana e 2 ho theola li-dumbbells ha u ntse u boloka mokokotlo oa hau o bataletse. Etsa khefu motsotsoana o le mong, ebe o khutlela maemong a emeng ka ho etsa hore mesifa le maqhubu a hao a be bonolo. Pheta bakeng sa palo e behiloeng ea ho pheta-pheta.

Ho ikoetlisa 4. Letsoho le le leng la Dumbbell Row

Ho pheta-pheta: 8-10 / lehlakoreng

Nako ea phomolo: Bona kaholimo (phomolo e etsahala kamora mahlakore ka bobeli)

Mokhoa oa ho e etsa: Tšoara dumbbell letsohong la hao le letona, u khumame lethekeng le mangoleng, 'me u theole 'mele oa hau ho fihlela o batla o lekana le fatše. Etsa hore lesapo la mokokotlo le se ke la nka lehlakore 'me letsoho la hao le letona le leketle lehetleng la hao,' me u tšoere letsoho le shebile hare. Nka motsotsoana o le mong ho hulela dumbbell ka lehlakoreng la 'mele oa hau, ho boloka setsoe sa hau se le haufi le lehlakore la hau. Emisa motsotso o le mong ka holimo ebe u nka metsotsoana e 2 ho theolela moo u qalang teng. Etsa li-reps tsohle ka letsoho le le leng ebe u fetela ka lehlakoreng le leng.

Ho ikoetlisa 5. Standl Curl to Press

Ho pheta-pheta: 10-12

Nako ea phomolo: Bona kaholimo

Mokhoa oa ho e etsa: Tšoara li-dumbbells 'me u li lumelle hore li fanyehe ka bolelele ba letsoho haufi le mahlakore a hau. Fetola matsoho a hao hore matsoho a hao a shebane ka pele. Ntle le ho sisinya matsoho a hau a ka holimo, koba litsoe tsa hau 'me u nke motsotsoana o le mong ho koala li-dumbbells haufi le mahetla a hao ka hohle kamoo u ka khonang. Ho tloha mona, potoloha matsoho hore liatla li shebane 'me u tobetse li-dumbbells tse kaholimo ho hlooho ea hau ho fihlela matsoho a otlolohile. Khutlisetsa motsamao 'me u phete ho fihlela li-reps tsohle li phethiloe.

Ho ikoetlisa 6. Plank Hold

Ho pheta-pheta: 1 * *

Nako ea phomolo: Bona kaholimo

U ka e etsa joang? 'Mele oa hau o lokela ho etsa mola o otlolohileng ho tloha mahetleng ho ea maqaqailaneng. Lokisa mokokotlo oa hau ka ho etsa konteraka ea hau joalokaha eka u ne u le mothating oa ho otloa ka maleng.

**Ba qalang ba lokela ho sebetsa ho fihlela metsotsoana e 30 'me barupeluoa ba mahareng/ba tsoetseng pele ba lokela ho sebetsa ho fihlela metsotsoana e 60. Haeba metsotsoana e 60 e le bonolo ho uena, leka ho tšoara nako e telele kamoo u ka khonang 'me u ngole nako eo ho latela tsoelo-pele ea hau.

Mokoetlisi oa botho le mokoetlisi oa matla Joe Dowdell o thusitse ho fetola bareki ba kenyelletsang linaleli tsa thelevishene le lifilimi, libini, baatlelete ba litsebi, li-CEO, le mehlala e phahameng ea feshene. Ho ithuta haholoanyane, sheba JoeDowdell.com. U ka mo fumana le ho Facebook le Twitter @joedowdellnyc.

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