Ha ho sa na Mekokotlo e Mengata: Lits'ebetso tse 15 tse kholo tsa ho khutla ka matla

Litaba

• Mofuthu
• Tsamaiso
• 1. Khanyetso sehlopha ho hula ka thoko
• 2. Quadruped dumbbell mola
• 3. Ho sututsa morao
• 4. Mokha o pharaletseng oa dumbbell
• 5. Ho bolaoa ha Barbell
• 6. Hyperextension
• 7. 'Lumela'
• 8. Mohala o le mong oa letsoho la letsoho
• 9. Renegade dumbbell mola
• 10. Patsi ea lehong
• 11. MOLAO oa TRX
• 12. Superman
• 13. Reverse fofa
• 14. Pullup
• 15. Lehong
• Tsa Tsau-tsau

Haeba o kile oa opeloa ke mokokotlo, ua tseba hore na ho ka ba bohloko hakae. Motsamao o mong le o mong oo 'mele oa hau o o etsang o tla kopanya mokokotlo oa hau ka tsela e itseng, ka hona o utloileng bohloko o bolela hore o tlase ebile o kantle - e leng ntho e sa thabiseng ho hang!

Ho matlafatsa mesifa ea hau ea morao ho ka thusa ho thibela mefuta ena ea likotsi le ho netefatsa hore 'mele oohle oa hau o sebetsa hantle, mesebetsing ea letsatsi le letsatsi le nakong ea boikoetliso.

Empa ka bongata ba boikoetliso ba morao koana marang-rang, o kanna oa haroha hanyane - haholo haeba o sa tsoa hlaha. Re u etselitse likhakanyo 'me ra beha lethathamo la tse 15 tse ntle ka ho fetisisa tseo u ka li etsang bakeng sa matla le tšebetso ka kakaretso.

Lintho tsa pele pele:

Ha re bua ka mokokotlo oa hau, re habile mesifa efe? Matšoao a mantlha ka morao a kenyelletsa:

• Lats, tse sebakeng se katlase ho liphaka tsa hao tlase mahlakoreng a mokokotlo oa hau
• li-rhomboids, tse bohareng ba holimo holimo
• maraba, a tlohang molaleng oa hau ho ea bohareng ba morao
• erector spinae, sehlopha sa mesifa e tsamaeang mokokotlong oa hau

Mesebetsi eohle e ka tlase e shebile ho kopanya mesifa ena.

Mofuthu

Qala ka metsotso e 5 ho isa ho e 10 ea cardio e itekanetseng ho etsa hore mali a pompe le ho qala ho tsosa mesifa ea hau. Ebe u etsa tatellano ea metsotso e mehlano ho lokisetsa mokokotlo oa hau bakeng sa boikoetliso bo reretsoeng. Tloaelo ena ke ntlha e ntle ea ho qala. Hape, haeba ka nako efe kapa efe mehato ena e u utloisa bohloko, emisa seo u se etsang 'me u phomole.

Tsamaiso

Khetha mekhoa e meraro ho isa ho e mehlano ea lithupelo tsena ho iketsetsa boithapollo ba morao, boo u ka bo etsang habeli ka beke (kapa ho feta) ho fihlela sepheo sa hau. Ikemisetsa ho otla mefuta ena eohle e 15 ea boikoetliso nakong ea libeke tse peli ho etsa bonnete ba hore tloaelo ea hau e hantle.

1. Khanyetso sehlopha ho hula ka thoko

Boikoetliso bo botle ba ho qala boikoetliso ba hau ba morao, sehlopha sa ho hanyetsa se arohana se bonolo empa sea sebetsa.Khetha sehlopha sa ho hanyetsa se u lumellang ho tlatsa lihlopha tse 2 tsa li-reps tse 15 ho isa ho tse 20 ka foromo e ntle.

Litsela:

1. Emang le otlolohile matsoho. Tšoara lebanta le hanyetsang ka pel'a hao ka matsoho ka bobeli hore sehlopha se tšoane le lefatše.
2. Ho boloka matsoho a otlolohile, hula sehlopha sefubeng ka ho tsamaisa matsoho ho ea mahlakoreng a hau. Qala motsamao ona ho tloha bohareng ba morao, o pepeta mahetla a mahetla hammoho mme o boloke lesapo la mokokotlo o otlolohile, ebe o khutlela butle butle ho qala.

2. Quadruped dumbbell mola

Boikoetliso bona bo u khutlisetsa metheong ea mola, ho lokisa mathata a mangata a sebopeho, joalo ka ho soka seketsoana holimo ntlheng ea motsamao, ho otlolla letsoho tlase mokhatlong, le puseletso ea morao-rao. Etsa boikoetliso bona pele u phethela motsamao o fe kapa o fe oa ho soka sekepe.

Litsela:

1. Tsamaea maotong 'ohle a mane u e-na le dumbbell e lutseng ka letsohong le leng le le leng. Etsa bonnete ba hore mokokotlo oa hao o otlolohile, matsoho a otlolohile ka tlasa mahetla, 'me mangole a ka tlasa letheka ka kotloloho.
2. Row up ka letsoho la hao le letona, hula hao litsoeng le tlisa dumbbell ho hao sephakeng. Boloka setsoe sa hao se kentse mokoloko oohle. U tla hlokomela mona hore haeba u sesa hole haholo, u tla lahleheloa ke botsitso.
3. Eketsa letsoho la hau, o khutlisetse dumbbell fatše, 'me u phete ka lehlakoreng le letšehali.
4. Tlatsa lihlopha tse 3 tsa reps tse 12 ka lehlakoreng le leng.

3. Ho sututsa morao

U ka phethela sekontiri se ka morao mochining oa boikoetliso kapa ka sehlopha sa ho hanyetsa. Ho hula boima ho tloha kaholimo ho hlooho ea hau ho ea sefubeng ho hloka lats, li-biceps, esita le liphaka tsa pele ho sebetsa, ho li matlafatsa kaofela.

Litsela:

1. Haeba u sebelisa mochini, beha pad hoo e amang marapo a hau. Ema 'me u tšoare bareng ka bophara ho feta bophara ba mahetla, u lutse fatše.
2. Qala ho hula bare ho ea sefubeng sa hao, ho koba litsoeng le ho li lebisa fatše. Kenya karolo ea hau e kaholimo le bohareng bohareng ba mokhatlo ona kaofela. Boloka 'mele oa hau o otlolohile, o se ke oa itumella ho oela morao.
3. Tlatsa lihlopha tse 3 tsa reps tse 12.

4. Mokha o pharaletseng oa dumbbell

Ho etsisa mohala oa li-barbell, mola o pharaletseng oa li-dumbbell ou lumella ho tsamaea ka bongata mme e ka u thusa ho sebetsana le ho se leka-lekane ha mesifa ka lehlakoreng le leng ho fapana le le leng. Khetha li-dumbbell tse bobebe ho isa ho tse itekanetseng ho qala - liponto tse 10 li lokela ho sebetsa - 'me u nyolohe ho tloha moo. Haeba u na le mokokotlo o mobe, hlokomela ka boikoetliso bona.

Litsela:

1. Tšoara sekoti letsohong le leng le le leng 'me u itšepe thekeng, u emise ha' mele oa hau o kaholimo o theha sekhahla sa likhato tse 20 le mobu. Liatla tsa hau li lokela ho shebana le lirope tsa hau, mme molala oa hau o lokela ho lula o sa nke lehlakore. Lumella li-dumbbells hore li fanyehe ka pel'a hau.
2. Qala ho sesa ka litsoe ka sekhahla sa likhato tse 90, u li hulele holimo. Finyella mahetla a hao ka holimo holimo.
3. Khutlela ho qala le ho pheta, ho tlatsa lihlopha tse 3 tsa reps tse 12.

5. Ho bolaoa ha Barbell

Ho sebetsana le mokokotlo o ka tlase, mesifa ea mokokotlo ea li-spinae, le li-hamstrings, ho bolaoa ha barbell ho hloka matla a morao ho phethela hantle.

Litsela:

1. Ema ka morao ho tšepe 'me maoto a hao a arohane ka bophara ba mahetla.
2. Ho boloka sefuba sa hao se phahamisitsoe, qala ho its'oara lethekeng ebe o khumama mangole butle, o nanabela tlase ho nka tšepe. Boloka mokokotlo oa hao o otlolohile 'me u utloisise bareng ka liatla tse peli tse shebaneng le uena ka thata.
3. Khutlela morao, u boloke maoto a hau a le fatše, a khutlela sebakeng sa pele. Mokokotlo oa hau o lokela ho lula o otlolohile ho pholletsa le mokhatlo. Mahetla a hau a lokela ho ba tlase le morao.
4. Khutlela setulong sa ho qala, u sutumelletsa letheka morao 'me u khumame ka mangole ho fihlela u khutlisetsa molamu fatše.
5. Tlatsa lihlopha tse 3 tsa reps tse 12.

6. Hyperextension

Hyperextensions e shebile mokokotlo oa hau le mokokotlo oa hau o ka morao, kapa karolo e ka morao ea mmele oa hau. Sena se li etsa hore li be ntle bakeng sa ho matlafatsa mesifa ea mokokotlo ea mokokotlo le mokokotlo oohle o ka tlase ka kakaretso.

Litsela:

1. Robala fatše ka bolo ea boikoetliso le mpa ea hau bohareng ba bolo. Tobetsa libolo tsa maoto a hau mobung hore o lule o tsitsitse.
2. Eketsa matsoho a hau pele. Ho inama thekeng, butle-butle phahamisetsa 'mele oa hao o kaholimo. Etsa bonnete ba hore o kenyelletsa mantlha ea hau le glutes. Boloka maoto a hau fatše.
3. Khefutsa hanyane ha u le holimo, 'me butle butle o theohele tlase.
4. Tlatsa lihlopha tse 3 tsa reps tse 12.

7. 'Lumela'

Boikoetliso bo bong bo shebileng morao, hoseng ho hotle ho fumana lebitso la bona hobane liipone tsa motsamao li khumama e le mokhoa oa ho lumelisa. Boikoetliso bona bo tsoetse pele haholo, ka hona qala ntle le boima ba 'mele ho netefatsa hore o na le mokhoa oa motsamao o nepahetseng pele o kenya bareng.

Litsela:

1. Haeba u sebelisa boima ba 'mele, beha "barbell" ka mokhoa o sireletsehileng mahetleng ka morao ho hlooho ea hau. Bea maoto a hao mahetleng ka bophara.
2. Ho inamela thekeng, nolofatsa mangole a hao 'me u theole' mele oa hao fatše, u emise ha o tšoana. Mokokotlo oa hau o lokela ho lula o otlolohile ho pholletsa le mokhatlo ona.
3. Hang ha u se u tšoana, sutumelletsa maoto 'me u khutlele qalong. Tlatsa lihlopha tse 3 tsa reps tse 12.

8. Mohala o le mong oa letsoho la letsoho

Ho tsitsisa bencheng ho etsa mola o le mong oa letsoho ho o lumella ho shebisisa le ho kopanya mesifa eo ea morao. Phephetsa ka ho eketsa boima mona, ehlile ha o ntse o tseba sebopeho sa hau.

Litsela:

1. Ipehe bencheng hore lengole le lesene la hao le letšehali li phomole ho lona, ​​hammoho le letsoho la hao le letšehali - ena e tla ba ts'ehetso ea hau. Leoto la hau le letona le lokela ho otloloha leoto la hau fatše. Nka sekhukhu ka letsoho la hao le letona. Boloka torso e otlolohileng.
2. Row the dumbbell up, u hula setsoe ho ea leholimong ha u ntse u e boloka e le haufi le 'mele oa hau. Pepeta mokokotlo oa hau o kaholimo ha u ntse u hula setsoe.
3. Butle-butle theolela tlase ho qala boemo. Tlatsa lihlopha tse 3 tsa reps tse 12 ka lehlakoreng le leng.

9. Renegade dumbbell mola

Khato ena e tla u phephetsa ka ho u hloka hore u tšoare lepolanka ha u ntse u sesa, ka hona u eketsa boikoetliso bo bong ba mantlha mokokotlong oa hau.

Litsela:

1. Nka boemo bo phahameng ba mapolanka ka letsoho le leng le le leng ho dumbbell. 'Mele oa hau o lokela ho theha mola o otlolohileng ho tloha hloohong ho ea menoaneng ea maoto. Motsoako oa hau o lokela ho kenella nakong eohle ea motsamao.
2. Rola ka letsoho la hao le letona, u hulele setsoe sa hau leholimong ha u ntse u le boloka le le haufi le 'mele oa hau, ebe o khutlisetsa molumo fatše. Etsa bonnete ba hore letheka la hau le lula le lekana ka tlase.
3. Pheta ka letsoho la hao le letšehali. E 'ngoe, ho tlatsa li-reps tse 20 kaofela bakeng sa li-sets tsa 3.

10. Patsi ea lehong

Ho ruruha habeli bakeng sa mokokotlo oa hau, matsoho le mokokotlo, ho rema lehong ke motsamao o phethahetseng oa 'mele. Sebelisa bolo ea maiketsetso kapa bolo mona - liponto tse 10 ke sebaka se setle sa ho qala.

Litsela:

1. Tšoara dumbbell kapa bolo ea meriana ka matsoho ka bobeli. E tšoare ka holim'a hlooho ea hau u otlolletse matsoho. Tsamaya ka leoto la hao le letona hanyane kahoo letheka la hao lea potoloha.
2. Ha u ntse u qala ho thella, potoloha letheka ka ho le letšehali 'me u tlise dumbbell kapa bolo ka ntle ho lengole la hao le letšehali ka motsamao o pharalletseng.
3. Ha u ntse u nyoloha, sotha kutu ea hau ho ea ka ho le letona, 'me u otlolle matsoho, u khutlisetse molamu kapa bolo holimo ka lehlakoreng le letona la hlooho ea hau ka motsamao o phatlohang empa o laoloa. Motsamao ona o lokela ho etsisa motsamao oa ho khaola, ka hona lebitso.
4. Tlatsa makhetlo a 12 ka lehlakoreng le leng bakeng sa li-setshelo tse 3.

11. MOLAO oa TRX

Ho sebelisa boima ba 'mele oa hau le ho hloka botsitso le botsitso, mohala oa TRX o sebetsa hantle haholo. Ntho e ntle ka eona ke hore e loketse batho ba maemo ohle a bokhoni.

Litsela:

1. Tšoara litšoaro tsa TRX 'me u tsamaee ka tlas'a tsona, u behe sebaka sa marulelo le matsoho a hao a atolositsoe. Ha mokokotlo oa hau o tšoana hantle le mobu, boikoetliso bona bo tla ba thata le ho feta.
2. Ho boloka mokokotlo oa hao o otlolohile, sesa holimo ho ea holimo ka ho hulela siling. Boloka litsoeng tsa hau haufi le mahlakore a hau.
3. Eketsa matsoho 'me u khutlele qalong, etsa bonnete ba hore letheka ha le thekesele.
4. Tlatsa lihlopha tse 3 tsa reps tse 12.

12. Superman

Ho otla mokokotlo oa hau, haholo-holo mokokotlo oa hau o ka tlase, Supermans e thata ka bolotsana, leha o ntse o rapaletse fatše.

Litsela:

1. Robala ka mpeng u phahamisitse matsoho holim'a hlooho ea hau.
2. Sebelisa mokokotlo oa hau le glutes. Phahamisa 'mele oa hau o kaholimo le o tlase fatše ho ea holimo kamoo ba tla ea. Emisa motsotsoana o le mong ka holimo. Khutlela sebakeng sa qalo ka motsamao o laoloang.
3. Tlatsa lihlopha tse 3 tsa reps tse 12.

13. Reverse fofa

Ho shebella li-rhomboids le maraba hammoho le mahetla, ho fofa ho fofang ho matlafatsa mesifa ea boemo bo bohlokoa haholo bophelong bo botle ba letsatsi le letsatsi.

Litsela:

1. U tšoere sekoti letsohong le leng le le leng, its'oarella thekeng ho fihlela mmele oa hau o theha sekhutlo sa likhato tse 45 le mobu, o lumella li-dumbbells hore li leketlise ka pel'a hau, liatla li shebane. Kobeha hanyenyane litsoeng.
2. Ho kenya letsoho mokokotlong, phahamisetsa matsoho holimo le ka ntle, o penya mahetla a hao kaholimo.
3. Butle-butle khutlela sebakeng sa ho qala, lula taolo ea boima ba 'mele. Tlatsa lihlopha tse 3 tsa reps tse 12.

14. Pullup

Boikoetliso ba khale ba morao, pullup e sa sebetsoang e hloka matla a mangata. Tlisa liphallelo haeba u se teng ka ho sebelisa sehlopha sa pullup ho etsa boikoetliso.

Litsela:

1. Ema ka tlasa bareng ea pullup ebe u e ts'oara ka thata, o beha matsoho a hau sephara ho feta bophara ba mahetla.
2. Phahamisa maoto fatše - kapa u a behe sehlopheng sa lithuso - 'me u leketlise matsohong a hao, ebe u hulela' mele oa hau bareng ka ho koba matsoho le ho hula lilotho tsa hau fatše.
3. Hang ha selelu ea hau e tšela bareng, otlolla matsoho ho theola mmele oa hau tlase.
4. Tlatsa lihlopha tse 3 tsa li-reps tse 10.

15. Lehong

Hangata ho nahanoa hore ke motsamao oa mantlha, mapolanka ke boikoetliso ba 'mele o felletseng. Ba hira mesifa e tebileng ea mokokotlo - erector spinae - ho o lumella ho ts'oara boemo ka katleho.

Litsela:

1. Kena boemong ba lepolanka ka litsoe le liphaka tsa hao tsa maoto fatše le maoto a atolositsoeng, o ts'ehetsa boima ba hau menoaneng ea hau le liphakeng.
2. 'Mele oa hau o lokela ho theha mola o otlolohileng ho tloha hloohong ho isa leotong. Sebelisa mokokotlo oa hau ho netefatsa hore letheka la hau ha le thelle.

Tsa Tsau-tsau

Ho matlafatsa mokokotlo oa hau ho na le melemo e mengata, ea bohlokoa ka ho fetisisa e le ho u thusa ho phela bophelo ba letsatsi le letsatsi ka tsela e bonolo. Boikoetliso bona bo tla fana ka sohle seo o tla se hloka hore se sebetse hantle le ho ba matla.

Hopola, ha u ntse u tsoela pele ho ikoetlisa, tsoelapele ho iphephetsa ka ho eketsa boima kapa khanyetso, empa u etse joalo ka hloko. Haeba u na le nalane ea mathata a mokokotlo, ikopanya le ngaka kapa setsebi sa 'mele pele u tsoela pele.

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.