Sengoli: John Stephens
Letsatsi La Creation: 24 Pherekhong 2021
Ntlafatsa Letsatsi: 21 November 2024
Anonim
连说三遍千万不要丢失手机否则人在家中坐债从天上来,拜登儿子变败灯封杀言论推特收传票如何鉴定胡说八道 Don’t lose your phone, or you will go bankrupt.
Video: 连说三遍千万不要丢失手机否则人在家中坐债从天上来,拜登儿子变败灯封杀言论推特收传票如何鉴定胡说八道 Don’t lose your phone, or you will go bankrupt.

Litaba

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Mochine oa khatiso o ka morao-molala ke boikoetliso bo shebaneng le mahetla a hau. Ke phapano ea mochini o hatisang ka mahetla, o tsejoang hape e le mochini o hatisang ka holim'a lihlooho.

Hape ke e 'ngoe ea boikoetliso bo nang le likhang ka ho fetisisa indastering ea boikoetliso hobane e ka beha khatello ea maikutlo haholo molaleng le mahetleng.

Le ha ho khonahala ho ikoetlisa ka mokhoa o bolokehileng, ha se ea motho e mong le e mong. Le bapalami ba tsoetseng pele ba lokela ho sebetsa le mokoetlisi oa bona hore ba lule ba sireletsehile.

E etsoa joang?

Mochine oa khatiso o ka morao-molaleng o ka etsoa u lutse kapa u eme. Haeba o sa tsoa ikoetlisa, qala ka mofuta o lutseng bencheng ea boima. U ka sebelisa benche e emeng morao bakeng sa tšehetso e eketsehileng.

  1. Lula le tšepe holim'a maraba a hau. Jala maoto fatše ha mangole a kobehile likhatong tse 90.
  2. Tšoara mokoallo, matsoho a pharaletseng ho feta bophara ba mahetla le liatla li shebile pele. Tšoaea mokokotlo oa hau ebe u pepeta mahetla a hao ka mahetla, ho boloka likhama tsa hau tlasa bareng.
  3. Exhale ebe o tobetsa bareng ka ho otloloha, oe manehe ka hlooho. Khefutsa.
  4. Inhale 'me butle butle khutlela sebakeng sa ho qala.
  5. Qala ka sete e le 'ngoe ea li-reps tse 12 ho isa ho tse 15.

Haeba o ka etsa boikoetliso bona ka polokeho, o ka fetela ho mofuta o emeng. E kenyelletsa motsamao o ts'oanang le barbell bareng.


Ha u etsa mofuta o fe kapa o fe, qala ka `` barbell '' e bobebe. Mokoetlisi oa hau a ka u thusa ho khetha boima bo loketseng.

malebela a pro
  • Nakong ea hodimo, qoba ho tsamaisa hlooho kapa ho ea pele.
  • The mokgahlelo o yang tlase e lokela ho ba motsamao o hulang o liehang le o laoloang. Qoba ho lumella bareng hore e khutlele boemong ba ho qala.

E sebetsa mesifa efe?

Mochine oa khatiso o ka morao-molala o sebetsa:

  • li-deltoids tse ka pele, ka ntle le ka morao (mahetleng)
  • maraba, kapa trapezius (ka holimo ka morao)
  • triceps brachii (letsoho le ka morao le ka morao)
  • serratus anterior (armpit holim'a likhopo)

Ha o etsoa o eme, mochini o ka morao oa molala le ona o phephetsa mokokotlo le maoto a hau.

Melemo ea teng ke efe?

Ho sebetsa mahetleng, mokokotlong o kaholimo le matsoho a holimo ke tsela e ntle ea ho ntlafatsa matla a mmele o holimo. E boetse e eketsa botsitso ba mahetla le ho tsamaea.

Mahetla a matla au lumella ho etsa mekhahlelo e mengata, ho kenyelletsa:


  • ho phahamisa
  • ho hula
  • ho sututsa
  • ho phunya

Ho phaella moo, botsitso bo botle ba mahetla le ho tsamaea ho fokotsa kotsi ea mahlaba le mahlaba a mahetla.

Empa na ha ho na kotsi?

Mochine oa khatiso o ka morao-molala o hlile o beha khatello ea maikutlo ho mesifa ea hau ea li-rotator, e tsitsisang manonyeletso a mahetla a hau. Boemo le bona bo bobebe. Haeba u sa tsamaee hantle mahetleng, kapa haeba boima ba hau bo le boima haholo, o ka tabola mesifa ea mahetla.

U ka utloisa molala oa hau bohloko. Nakong ea mokatong o tlase, mokolokotoane o ka otla molaleng oa hau kapa ka morao hloohong. E boetse e beha khatello mesifa ea molala oa hau.

Ka lebaka la likotsi tsena, ho molemo ho leka feela mochini o ka morao oa molala haeba u na le:

  • tsamaiso e lekaneng ea mahetla le botsitso
  • botsitso bo tloaelehileng ba kutu
  • ho tsamaea ha mokokotlo o motle oa thoracic (ka holimo)

Ha u na bonnete ba hore na u lekana le bili? Mokoetlisi oa hau a ka u thusa ho letsetsa.

U lokela hape ho qoba ho falla haeba u na le likotsi tse fetileng kapa tsa hajoale tsa mahetla.


Na ho na le mekhoa e meng e fanang ka melemo e tšoanang?

Haeba u amehile ka ho intša kotsi ha u ntse u etsa khatiso e ka morao-ea-molala, mekhoa e mengata e fana ka melemo e ts'oanang ntle le kotsi e nyane.

Boikoetliso bo latelang bo tla lebisa mahetleng a hau ntle le kotsi e eketsehileng.

Leha ho le joalo, haeba u na le nalane ea mathata a mahetla, ho bohlokoa ho sebetsa le mokoetlisi oa hau. Ba ka fana ka maikutlo a liphetoho tse ling ho u boloka u sireletsehile.

1. Mochini o hatisang ka morao-molala o nang le li-dumbbells

Likhatiso tse ka morao-molala hangata li etsoa ka barbell, empa ho sebelisa li-dumbbells ka bomong ho ka fokotsa menyetla ea ho tsoa kotsi.

Ho fapana le li-barbells, li-dumbbells ha li boloke matsoho a hau a tsitsitse. Sena se beha khatello e tlase mahetleng a hau hobane o ka tsamaea ka tsela ea tlhaho.

Ka li-dumbbells, mahetla a hao a ka boela a tsoela pele butle-butle ho ea ho mefuta e mengata ea ho sisinyeha. Li-Barbell tsona li hloka katoloso e fetelletseng le ho koetela.

Tsela ea ho tsamaea ka li-dumbbells ke tsena:

  1. Lula bencheng, maoto a lenngoe fatše le mangole likhatong tse 90. Phomola li-dumbbells liropeng tsa hau. Phahamisa li-dumbbells ho ea mahetleng ka nako e le 'ngoe, liatla li shebile pele.
  2. Pepeta mahetla a hao ka lehlakore ebe u tsamaisa likhaba tsa hau morao, u ts'oere litšepe tse ka morao litsebeng tsa hau.
  3. Lokisa mokokotlo oa hau. Exhale 'me u tobetse li-dumbbells hantle, u li boloke li tsamaisana le mahetla a hau. Khefutsa.
  4. Inhale 'me butle butle khutlela sebakeng sa ho qala.
  5. Qala ka sete e le 'ngoe ea li-reps tse 12 ho isa ho tse 15.

Bakeng sa mofuta o bonolo, sebelisa sesebelisoa se le seng ka nako. Ena ke tsela e ntle ea ho ntlafatsa butle-butle matla a mahetla.

Mofuta oa mofuta o emeng o thata hobane o sebetsa le mantlha ea hau le maoto. Ho e etsa, ema le maoto a hao bophara ba mahetla ebe u latela litaelo tse kaholimo.

Reka li-dumbbells inthaneteng.

2. Tobetsa ka mahetla

Mochine oa khatiso oa mahetla ha o na kotsi hobane o beha boima ba 'mele ka pel'a mmele oa hau.

Joalo ka mofuta oa kamora molala, mochini o hatisang o tloaelehileng oa mahetla o habile li-deltoids, triceps le trapezoids. E boetse e sebetsa mesifa ea pectoral ka sefubeng.

Ho tsamaea:

  1. Lula le tšepe ka holim'a mahetla a hao a ka pele. Jala maoto a hau fatše ka mangole likhatong tse 90. Tšoara mokoallo, matsoho a pharaletseng ho feta bophara ba mahetla le liatla li shebile pele.
  2. Tlosa ntho e kentsoeng bareng ebe u e ts'oara ka selelu. Lokisa mokokotlo oa hao, pepeta mahetla a hao mahetleng 'moho,' me u supe likhokolo tsa hao pele.
  3. Exhale 'me u otlolle matsoho ho hatella barbell holimo, u e khabise ka hlooho. Khefutsa.
  4. Inhale 'me butle butle khutlela sebakeng sa ho qala.
  5. Qala ka sete e le 'ngoe ea li-reps tse 12 ho isa ho tse 15.

U ka etsa mochini o hatisang ka mahetla ka li-dumbbells kapa ha u eme.

Ntlha ea bohlokoa

Mochine oa khatiso o ka morao-molala ke boikoetliso bo shebaneng le mahetla a hau. Leha ho le joalo, e ka beha khatello e eketsehileng molaleng le mahetleng, batho ba bangata ba eletsa khahlanong le eona.

Haeba u na le mahetla a fokolang le botsitso, ho molemo ho qoba ho tsamaea hona. U kanna ua batla ho leka mefuta e meng ea boikoetliso e sebetsang mahetleng a hau ntle le kotsi.

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