Boikoetliso bo Botle ka ho Fetisisa Bakeng sa Batho ba nang le Knees tse mpe

Litaba

• Romanian Deadlift
• 3-Point Glute Kickback
• Split Stance RDL (Tšenyo ea Seromania)
• Borokho ba Glute
• Super Hydrant
• Kettlebell Swing
• Leoto le le leng la RDL
• Tlhahlobo bakeng sa

Haeba u na le mahlaba a mangole, e ka ba ntho e ferekanyang ho fumana boikoetliso bo sa utloiseng bohloko empa bo ntse bo tla lebisa tlhokomelo le ho phahamisa thepa ea hau. Re u koahetse ka mekhoa e mehlano e metle ka ho fetesisa ea butt-hammoho le metsamao e 'meli ea bonase-tse ntseng li ka etsahala haeba mangole a hao a sa sebetse hantle. Ee, seo se bolela hore ha ho squats kapa lunges! Le ha mangole a hao a LOKILE, mehato ena e meng e metle e ntle bakeng sa ho fetola mokhoa oa hau oa ho ea. (Hobane ho etsa se tšoanang nako le nako ho lokile, empa u tla bona liphetho tse ngata le ho feta ka phapang e nyane ea boikoetliso.)

Kamoo e sebetsang kateng: Etsa mohato o mong le o mong bakeng sa palo ea li-reps tse bontšitsoeng ebe u pheta potoloho ka makhetlo a mabeli ho isa ho a mabeli. Shebella video bakeng sa li-demos tse tsamaeang ka botlalo le malebela a foromo. (Na le uena u batla ho kenya letsoho? Leka ho ikoetlisa ka letsoho nakong e tlang.)

U tla Hloka: sete ya didumbbell tse boima bo mahareng le kettlebell ya boima bo mahareng ho isa ho bo boima.

Romanian Deadlift

A. Ema maoto a arohane ka bophara ba noka, li-dumbbell ka pel'a letheka, liatla li shebile kahare.

B. Hinga lethekeng ho theola li-dumbbells ka pel'a shins. Etsa bonnete ba hore o boloka mokokotlo o ntse o sebetsa le ho khutlela morao ka kotloloho ho pholletsa le motsamao.

C. Phahamisa 'mele ho khutlela boemong.

Etsa makhetlo a 15 ho isa ho a 20.

3-Point Glute Kickback

A. Ema ka leoto le letona, matsoho hammoho boemong ba sefuba le leoto le letšehali le ntse le okaokela fatše ho qala.

B. Raha leoto le letšehali ka ho toba lehlakoreng, ebe u khutlela ho qala.

C. Pulse e raha leoto le letšehali ka morao, ebe e khutlela ho qala.

D. Raha leoto le letšehali ka morao, ebe u khutlela ho qala. Ke rep.

Etsa makhetlo a 10 ho isa ho a 15. Fetola mahlakore; pheta.

Split Stance RDL (Tšenyo ea Seromania)

A. Qala maemong a arohaneng: leoto le letšehali ho ea pele, leoto le lenngoeng fatše. Leoto le letona le ka morao ka lisenthimithara tse tšeletseng, le ntse le leka-lekanya bolo ea leoto. Tšoara li-dumbbells ka pel'a letheka, liatla li shebile ka hare.

B. Hinge ka letheka ho theola li-dumbbells ka pel'a shin e letšehali. Etsa bonnete ba hore o boloka mokokotlo o ntse o sebetsa 'me o khutla o otlolohile nakong eohle ea motsamao.

C. Phahamisa 'mele ho khutlela boemong.

Etsa makhetlo a 15 ho isa ho a 20. Fetola mahlakore; pheta.

Borokho ba Glute

A. Robala o shebile fatshe ka dieta tse lenngweng mme mangole a supile ho qala.

B. Ho hatella lirethe fatše, phahamisa letheka holimo, 'me u hatelle li-glutes ka holimo haholo (tšoara motsotsoana o le mong).

C. Butle-butle letheka ho thellisa fatše, ebe o phahamisa letheka ho qala rep e latelang.

Keletso ka foromo: Ho thatafalletsa lintho, etsa marokho a leoto le le leng: otlolla leoto le le leng moeeng, 'me u tsamaise leoto le leng.

Etsa makhetlo a 15 ho isa ho a 20.

Super Hydrant

A. Qala ka holim'a letlapa, ka maoto a mane ka letheka holim'a mangole le mahetla holim'a matsoho, bohareng ba letsoho.

B. Phahamisa lengole le letona fatše 'me u etse pompo ea metsi.

C. Khutlela ho qala ntle le ho ama lengole fatše, ebe u phahamisa leoto le letona morao le holimo, u kobehile ka lehlakoreng la 90-degree leoto le kobehileng hoo tlase ea leoto le letona le shebileng siling.

D. Khutlela ho qala ntle le ho ama lengole fatše. Ke rep.

Etsa makhetlo a 10 ho isa ho a 15. Fetola mahlakore; pheta.

Kettlebell Swing

A. Ema ka maoto a arohaneng ka bophara mahetleng, kettlebell fatše, matsoho-hole hole le menoana ea maoto. Itšetleha ka letheka ka ho khumama habonolo mangoleng ho tšoara tlhoro ea kettlebell ka matsoho ka bobeli.

B. Hlahisa kettlebell ho ea morao pakeng tsa maoto.

C. Otlolla letheka ho ea fihla moo ho emeng, o ts'ehetsa kettlebell pele ho ea fihla bophahamong ba sefuba.

D. Lumella kettlebell hore e khutlele morao ka maoto, letheka ka morao, ebe e sutumelletsa holimo ho ema hape. Tsoela Pele ho Pheta.

Keletso ka foromo: Hopola, sena ha se squat-ke letheka la letheka. Ho lokela ho be le ho khumama ho fokolang mangoleng. Matla a tsamaisoa ke letheka la hao, kahoo u li khutlisetse morao ka hohle kamoo u ka khonang ha u ntse u boloka mokokotlo o bataletseng le mokokotlo o matla nakong eohle ea boikoetliso. (Nahana ka ho khutlisetsa mokokotlo morao ho feta ho lihela tlase.)

Etsa makhetlo a 15 ho isa ho a 25.

Leoto le le leng la RDL

A. Ema ka leoto le letšehali, ka leoto le letona ka morao hanyenyane, menoana e ama fatše bakeng sa ho leka-lekana. Tšoara dumbbell ka letsohong le letona ka pel'a noka, palema e shebile ka hare.

B. Hinging thekeng, tlase dumbbell ho bophahamo ba shin ha a ntse a raha leoto le letona morao. Boloka letheka le mahetla a lisekoere ho pholletsa le motsamao.

C. Khutlisetsa motsamao ho khutlela ho qala.

Etsa makhetlo a 15 ho isa ho a 20. Fetola mahlakore; pheta.

Se ke oa lebala ho ingolisa ho mocha oa Mike oa YouTube bakeng sa ho ikoetlisa mahala beke le beke. Fumana tse ling tsa Mike ho Facebook, Instagram le webosaeteng ea hae. 'Me haeba u batla ho ikoetlisa ka metsotso e 30+ ka botlalo, sheba sebaka sa hae sa ho ngolisa se sa tsoa phatlalatsoa MIKEDFITNESSTV.

Tlhahlobo bakeng sa