Liphetoho tse 9 tsa Boikoetliso bo Molemohali ba Khale

Litaba

• Intro
• Ho matlafatsa boikoetliso
• 1. Lepolanka le potolohang haholo
• 2. Mohala o phahameng oa cable ea pulley
• 3. Dumbbell pullover
• 4. Mohala o kentsoeng ka holimo
• 5. Ka morao delt fofa
• 6. Superman
• E otlolle
• 1. Khetho ea ngoana
• 2. Sotha
• 3. Katse-Khomo
• Tsela

Intro

Ho matlafatsa mokokotlo oa hau ho hlakile hore ho na le melemo ea botle, empa, ho bohlokoa le ho feta, ho bohlokoa bakeng sa ts'ebetso e ntle ea letsatsi le letsatsi, ho kenyeletsoa ho ema le ho thibela kotsi. (Hobane ke mang ea ratang bohloko ba mokokotlo, ho joalo?)

Haeba u ikemiselitse ho nts'etsa mokokotlo o matla empa u sa tsebe hore na u etseng kapa u qalelle kae, re u koahetse. Mona ke boikoetliso bo tšeletseng le tse tharo tse otlolohileng ho netefatsa hore o fa mesifa eo ea morao TLC.

Ho matlafatsa boikoetliso

Tlatsa lihlopha tse 3 tsa boikoetliso bona ba matla ka ho phomola metsotso e 1 ho isa ho e 2 lipakeng. U tla hloka lisebelisoa tse 'maloa, ho kenyeletsoa le sehlopha sa ho hanyetsa, lihlopha tse peli tsa li-dumbbells tse bobebe (liponto tse 3 ho isa ho tse 5 le liponto tse 8 ho isa ho tse 10 li lokela ho sebetsa hantle bakeng sa ba bangata), hammoho le dumbbell e boima bo itekanetseng (e ka bang liponto tse 12) .

Hopola ho hema motsamao o mong le o mong. Boloka lesapo la mokokotlo oa hao o hokahane, 'me u shebane le mesifa ea hau ea mokokotlo ho theha khokahano ea mesifa ea kelello le ho fumana molemo o moholo ho ikoetlisa.

Itokiselitse?

1. Lepolanka le potolohang haholo

Mapolanka a potolohang ke motsamao oa 'mele oohle. Ke mofuthu o moholo bakeng sa boikoetliso ba morao.

1. Nka boemo bo phahameng ba mapolanka: Theha mola o otlolohileng ho tloha hloohong ho isa monoaneng oa maoto, maoto a hao a le bophara ba lehetla. Tšoaea matsoho ka tlas'a mahetla, 'me u boloke molala oa hau o sa jele paate. Kopanya mokokotlo oa hau o tlase le mokokotlo.
2. Ho qala ka lehlakoreng la hau le letšehali, phahamisa letsoho fatše 'me u otlolle letsoho ebe u bula sefuba sa hao, u lebisa mahlo a hau holimo. Emisa motsotsoana o le mong, 'me u khutlisetse letsoho la hau sebakeng sa ho qala.
3. Pheta mohato oa 2 ka lehlakoreng le letona.
4. Tsoela pele, o chencha mahlakore, metsotsoana e 30. Seta tse 3 tse felletseng.

2. Mohala o phahameng oa cable ea pulley

Tšoara sehlopha sa ho hanyetsa moleng ona o phahameng oa thapo ea pulley. Khetha boemo bo u phephetsang, empa ha boa lekana ho sekisetsa foromo ea hau. Utloa lats le li-rhomboids tsa hau - mosifa oa bohlokoa bakeng sa boemo bo botle ba 'mele - ho sebetsa nakong ea motsamao ona.

1. Theka sehlopha se ka holim'a hlooho ea hau 'me u lule, u se ts'oare ka matsoho ka bobeli, matsoho a otlolohile.
2. Ho boloka maoto ka bobeli fatše le mokokotlo oa hao o otlolohile, hula litsoeng tsa hao ka ho otloloha, u penya mahetla a hao ka mahetla. Lokolla, u otlolle matsoho ho qala.
3. Tlatsa lihlopha tse 3 tsa reps tse 12.

3. Dumbbell pullover

U tla hloka bolo ea yoga kapa benche bakeng sa boikoetliso bona hammoho le "dumbbell" e le 'ngoe e boima bo itekanetseng. Qala ka liponto tse 10 kapa tse 12 haeba u sa qala. Hase feela hore pulumbla ena ea dumbbell e tla lebisa tlhokomelo ho lats tsa hau, e tla hloka hore mokokotlo oa hau o sebetse nako e fetang.

1. Tšoara sekoti ka matsoho ka bobeli. Ipehe boemong ba bolo kapa bencheng hore mokokotlo oa hau o kaholimo o ts'ehetsoe holimo mme mangole a hao a kobehile ka lehlakore la 90-degree.
2. Eketsa matsoho holim'a hlooho ea hau hore e tšoane le lefatše.
3. Ho boloka matsoho a hau a otlolohile mme o sebetsa hantle, hula molumo oa hlooho holimo le hloohong ea hau. Ha matsoho a hau a fihla holimo ho ea fatše, li theole morao ho qala.
4. Tlatsa lihlopha tse 3 tsa reps tse 12.

4. Mohala o kentsoeng ka holimo

Mohala o kobehileng o tlameha ho ikoetlisa ka morao hobane o shebile mesifa e mengata ea mantlha, ho kenyeletsoa maraba, lats le li-rhomboids. Tšoara li-dumbbells tse bobebe ho isa ho tse leka-lekaneng bakeng sa mohato ona. Bakeng sa ba qalang, liponto tse 8 kapa tse 10 li tla li etsa.

1. Tšoara sekoti letsohong le leng le le leng. Itšoarelletse thekeng ho fihla ponong ea likhato tse 45. Boloka mokokotlo oa hau o khubame, mangole a le bonolo, le molala o sa jele paate.
2. Koba matsoho a hao, u hule likhama u li otlolletse holimo le ka morao, 'me u tobetse mahetla a hao mahetleng. Khefutsa 'me u khutlele ho qala.
3. Tlatsa lihlopha tse 3 tsa reps tse 12.

5. Ka morao delt fofa

Ho fofa ka morao ho deltoid ho shebile mokokotlo oa hau o kaholimo, ho kenyelletsa le maraba a hau, li-rhomboids le li-deltoids tse kamorao. U ka etsa boikoetliso bona u eme kapa u khumame. Mofuta oa ho khumama o hloka botsitso bo fetang mokokotlong. Li-dumbbells tse tharo kapa tse 5 li tla sebetsa mona.

1. Khumama ka moseme, o tšoere sekoti letsohong le leng le le leng. Itšetleha pele thekeng e le hore 'mele oa hao o ka holimo o thehe sekala sa likhato tse 45 le mobu. Lumella matsoho a hau a leketlise ka pel'a hau.
2. Ho boloka molala oa hau o sa nke lehlakore ebile o sebetsa ka thata, sutumetsa li-dumbbells holimo le kantle ho midline ea hau, o penya mahetla a hao kaholimo. Khefutsa 'me u theole matsoho.
3. Tlatsa lihlopha tse 3 tsa reps tse 12.

6. Superman

Sebetsa mokokotlo oa hau o ka tlase ka monna ea matla. Boikoetliso bona ba 'mele ke phephetso, bo hlokang matla le taolo.

1. Robala ka mpeng u phahamisitse matsoho holim'a hlooho ea hau.
2. Ho kenya mokokotlo oa hau le li-glute, phahamisa 'mele le maoto a hau a holimo fatše ka hohle kamoo u ka khonang. Emisa motsotsoana o le mong ka holimo, 'me u khutlele sebakeng sa ho qala.
3. Tlatsa lihlopha tse 3 tsa reps tse 12.

E otlolle

Kamora hore u qete karolo ea matla ea tloaelo ena, u se ke oa lebala ho otlolla. Litsela tsena tse tharo tse ikhethileng tsa morao li tla thusa ho khutlisa mesifa le manonyeletso le ho thibela bohloko ba letsatsi le hlahlamang.

1. Khetho ea ngoana

1. Khumama fatše 'me maoto a hao a le ka tlase ho la hao le mangole a hasane hohle joalo ka letheka.
2. Inhale 'me u khumamele pele, u behe' mele oa hau pakeng tsa lirope tsa hao le ho otlolla matsoho holimo.
3. Beha liatla tsa hau fatše. Phefumoloha mona metsotsoana e 30 ho ea ho motsotso, o tebela tlase mokokotlong oa 'mele ha u ntse u tsamaea.

2. Sotha

1. Thetsa ka mokokotlo 'me u tlise maoto holim'a marulelo, matsoho a otlolohile mahlakoreng a hau.
2. Ho kenya mokokotlo oa hau, lumella mangole a hao hore a theohele butle ka lehlakoreng le leng. Phefumoloha mona metsotsoana e 30.
3. Ho kenya mokokotlo oa hau hape, khutlisetsa maoto a hau holima tafole ebe u khumama ka lehlakoreng le leng. Phefumoloha mona hape metsotsoana e 30.

3. Katse-Khomo

1. Qala ho tse 'ne ka mokokotlo o sa jeleng paate. Inhale 'me u shebe holimo leholimong, u theole' mele oa hau fatše.
2. Exhale 'me u koale mokokotlo oa hau morao, u shebise fatše.
3. Pheta tatellano ena makhetlo a 5.

Tsela

Ho phethela tloaelo ena hanngoe kapa habeli ka beke ho tla u matlafatsa hape ka khoeli feela. Hopola ho eketsa butle-butle boima ba 'mele le ho e hanyetsa e le hore u tsoele pele ho phephetsa mesifa ea hau le ho eketsa matla a hau.

Nicole Davis ke sengoli se thehiloeng Boston, mokoetlisi ea netefalitsoeng ke ACE, le motho ea chesehelang bophelo bo botle ea sebetsang ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Filosofi ea hae ke ho amohela li-curve tsa hau le ho iketsetsa ho lekana - eng kapa eng eo e ka bang eona! O ile a hlahisoa makasineng ea Oxygen "Bokamoso ba Boikoetliso" tokollong ea Phuptjane 2016. Mo latele ka Instagram.