Mokhoa oa ho etsa boitlhakiso ba morao

Litaba

• Mokhoa oa ho etsa katoloso ea morao ka nepo
• Mochini oa katoloso ea morao
• Lisebelisoa tse tlaase morao le boima ba 'mele
• Mosebetsi oa katoloso ea mokokotlo
• Katoloso ea mantlha ea morao
• Superman mefuta e fapaneng
• Superman ea fapaneng
• Melemo ea katoloso ea morao
• Tsela

Motsoako o matla ha se feela taba ea abs. Matšoao a hau a ka tlase a morao le ona a bohlokoa. Matšoao ana a tsitsisa mokokotlo mme a kenya letsoho ho pheleng hantle 'meleng. Li boetse li u thusa ho khumamela pele, ho ea lehlakoreng, le ho phahamisa lintho fatše.

Ho na le mekhoa e mengata ea ho ikoetlisa. Khetha mokhoa o sebetsang hantle haholo ka matla a hau, bokhoni le matšeliso.

Mokhoa oa ho etsa katoloso ea morao ka nepo

Mefuta eohle ea katoloso ea morao e lokela ho etsoa butle le tlasa taolo. Qoba ho sisinyeha ka potlako, joalo ka ho tsukutleha nqa e le 'ngoe, hobane hona ho ka baka kotsi.

Ha e ntse e hohela ho hula mokokotlo oa hau ka hohle kamoo ho ka khonehang, sena se ka eketsa khatello e sa hlokahaleng mokokotlong oa hau o tlase.

Haeba u na le mathata a mokokotlo kapa mahetla, bua le ngaka kapa mokoetlisi oa hau pele. Ba ka khothaletsa tsela e bolokehileng ka ho fetesisa ea ho etsa li-extensions tsa morao.

Mochini oa katoloso ea morao

Benche ea katoloso ea morao, eo hangata e bitsoang mochini oa katoloso ea morao, e sebelisa matla a khoheli e le ho hana. E hloka hore o shebane le fatše le lirope tsa hau holim'a sethala, ho lumella mokokotlo oa hau hore o atolohele holimo.

E tsejoa hape e le benche ea hyperextension, sesebelisoa sena se tla ka mefuta e 'meli: likhato tse 45 le likhato tse 90. Mofuta oa 90-degree o boetse o bitsoa setulo sa Roma.

Pele u sebelisa mochini oa katoloso e ka morao, fetola sebaka hore se be ka tlase ho lesapo la hao la noka. Sena se tla o lumella ho fumana mehato e felletseng ea ho sisinyeha ha u tsamaea. Haeba u sa tsoa kena mochineng, mokoetlisi oa hau a ka u bontša mokhoa oa ho fetola pad.

Mehato e latelang e sebetsa mefuteng ka bobeli ea libenche.

1. Beha lirope tsa hau padeng. Koba mangole a hao hanyenyane 'me u tiise maoto, u a boloke a tsamaellana le mangole a hau. Eketsa matsoho a hau fatše.
2. Exhale 'me u nyolohele holimo ho fihlela mahetla a hao, mokokotlo le letheka li le mocheng. Kenya karolo ea hau ea mantlha mme u thelise mahetla a hau ka bonolo morao.
3. Hulela mme o iname ho tloha thekeng. Thetsa fatše.
4. Tlatsa palo e lakatsehang ea li-reps le li-sets.

Etsa bonnete ba hore o boloka hlooho le molala li sa jele paate. Ha u hlaha, 'mele oa hau o lokela ho theha mola o otlolohileng. Sena se tla thibela overextension le khatello mokokotlong oa hau.

Bakeng sa phephetso e eketsehileng, phutha matsoho sefubeng sa hao. U ka beha matsoho ka morao ho hlooho ea hau ebe u supa litsoe tsa hau lehlakoreng

Lisebelisoa tse tlaase morao le boima ba 'mele

Ho eketsa ho hanyetsa, leka ho etsa li-extensions tsa morao ha o ntse o tšoere dumbbell kapa poleiti. Qala ka boima bo bobebe ho fihlela u tloaela metsamao.

Pele, ipehe mochining. Nka sekoti kapa poleiti hang ha u se u le maemong a nepahetseng.

Tšoara boima khahlanong le sefuba sa hau. Ha o e ts'oere ka mokhoa o phahameng, e tla eketsa ho hanyetsa. Lula litsoeng ntle hore li se ke tsa otla pad.

Latela litaelo tse thathamisitsoeng kaholimo.

Mosebetsi oa katoloso ea mokokotlo

Haeba u se na mokhoa oa ho ikoetlisa kapa benche, u ka etsa li-extensions tsa mokokotlo fatše.

Joalo ka tse mochini, boikoetliso bo thehiloeng fatše bo etsa hore o sebetse khahlano le matla a khoheli. Li kopanya mesifa mokokotlong, mokokotlong, lethekeng le mahetleng.

U tla batla mmete le sebaka se hlakileng fatše. Kaha meseme ea nkeha, o ka etsa litheolelo tsa mokatong o ka tlase fatše ka li-setting tse fapaneng.

Katoloso ea mantlha ea morao

Haeba u sa qala, qala ka katoloso ea mantlha ea morao. Mofuta ona o tla beha khatello e nyane mokokotlong oa hau.

1. Robala moseme mpeng 'me u otlolle maoto ka mor'a hao. Beha lilofo tsa hao fatše 'me u thelletse mahetla fatše.
2. Phahamisa mokokotlo oa hau o ka holimo, o tobetse letheka. Boloka hlooho le molala oa hau li sa nke lehlakore. Tšoara metsotsoana e 30.
3. Sebaka se tlase ho qala. Seta tse 3 tse felletseng.

Bakeng sa ho otlolla ho tebileng, beha matsoho fatše ka tlas'a mahetla a hau. U ka etsa hore ho be thata le ho feta ka ho beha matsoho khahlanong le 'mele oa hau.

Superman mefuta e fapaneng

Ha u se u phutholohile ka katoloso ea mantlha ea mokokotlo, leka superman. Ho kenyelletsa ho phahamisa matsoho le maoto ka nako e le 'ngoe, kahoo ho thata le ho feta.

1. Robala moseme mpeng 'me u otlolle maoto ka mor'a hao. Eketsa matsoho a hau ka pele. Etsa hore molala oa hau o phutholohe 'me o lumellane le mokokotlo oa hau.
2. Sebelisa mokokotlo oa hau le glutes. Phahamisa matsoho a hau ho tloha ho lisenthimithara tse 1-2 ho tloha fatše, u phahamise sefuba sa hau. Ka nako e ts'oanang, phahamisa maoto a hau ho tloha lisenthimithara tse 1-2 ho tloha fatše. Emisa butle metsotsoana e 5.
3. Theola matsoho le maoto fatše.

Haeba u na le bothata ba ho phomotsa molala oa hau, tsepamisa mahlo a hau holim'a mmete.

Ha o ntse o matlafala, leka ho tšoara superman pose hanyane ho feta. U ka boela ua phahamisa matsoho le maoto a hao ka hohle kamoo u ka khonang, empa u se ke ua a qobella.

Superman ea fapaneng

Ho isa li-extensions tsa hau tsa morao ho ea boemong bo latelang, etsa supermans tse ling. Boikoetliso bona bo kenyelletsa ho phahamisa matsoho le maoto a fapaneng ka nako e le 'ngoe.

1. Robala moseme mpeng 'me u otlolle maoto ka mor'a hao. Eketsa matsoho a hau ka pele. Khatholla hlooho le molala.
2. Sebelisa mokokotlo oa hau le glutes. Phahamisa letsoho la hao le letona le leoto le letšehali 1 ho 2 inches, kapa holimo kamoo u ka khonang. Khatholoha.
3. Pheta ka letsoho le letšehali le leoto le letona. Khatholoha.

Melemo ea katoloso ea morao

Ho ikoetlisa ka morao (ka linako tse ling hape ho bitsoang li-hyperextensions) ho ka matlafatsa mesifa e tlase ea morao. Sena se kenyelletsa erector spinae, e ts'ehetsang mokokotlo o ka tlase. Lisebelisoa tsa morao li boetse li sebetsana le mesifa ea hau, letheka le mahetleng.

Haeba u na le mahlaba a morao, mokokotlo o ka u thusa. Hangata, bohloko ba morao bo tlase bo angoa ke mesifa e fokolang ea mokokotlo. Lisebelisoa tsa morao li ka u thusa hore u ikutloe u le betere ka ho matlafatsa mesifa ena.

U ka etsa li-extensions tsa morao e le karolo ea boithapollo ba hau ba mantlha.

Tsela

Ho ikoetlisa ka morao ke mokhoa o motle oa ho theola mokokotlo oa hau o ka tlase le mokokotlo. Ts'ebetso ena e tla matlafatsa mesifa ea hau, letheka le mahetleng. Sena se ka thusa ho ntlafatsa boemo le mahlaba a mokokotlo e le hore o ka etsa mesebetsi ea letsatsi le letsatsi habonolo.

Boikoetliso bo tlase haholo joalo ka li-extensions tsa morao bo lokela ho etsoa butle le tlasa taolo. Ho sisinyeha ho potlakileng ho ka lebisa ho lemalang le ho utloeng bohloko. Boloka hlooho le molala oa hau li sa jele paate ka linako tsohle, 'me u se ke ua inamisa mokokotlo.

Haeba u na le mathata a mokokotlo kapa mahetla, kapa haufinyane u kile ua tsoa likotsi, botsa ngaka pele u etsa li-extensions tsa morao. Ba ka fana ka maikutlo a tsela e sireletsehileng ka ho fetisisa ea ho ikoetlisa.