Boikoetliso bo Molemohali ba Bokhachane Bakeng sa Basali ba nang le Bohloko bo Khutšoanyane

Litaba

• Dumbbell Deadlift
• Nonyana-Ntja
• Li-squats tsa Goblet
• Triangle Pose
• Bent-Over Dumbbell Row
• Tlhahlobo bakeng sa

Ha u ntse u hola motho e mong ka hare ho uena ('mele ea basali e pholile, lōna banna), tsohle tse hulang mpa ea hau li ka baka bohloko bo ka tlase ba mokokotlo. Ebile, hoo e ka bang liperesente tsa 50 tsa basali ba bakhachane ba tlaleha mahlaba a bohloko ba morao nakong ea bokhachane, ho latela phuputso e phatlalalitsoeng koranteng ea bongaka Hippokratia.

Ke hona moo lithupelo tsena tsa bohloko ba mokokotlo li kenang. Mokoetlisi Amanda Butler oa Phaposi ea The Fhitting, studio sa HIIT se New York City, le eena o imme mme o thehile boikoetliso bona bo thibelang bohloko ba morao ho aha boemo bo matla, bo bolokehileng nakong ea bokhachane.

Ho bolokehile ka botlalo ho tsoela pele ho ikoetlisa nakong ea bokhachane. (Mona ke tse ling tsa hore na hobaneng e le hantle ho uena le lesea-ka lebaka.) Leha ho le joalo, ho bohlokoa haholo ho mamela 'mele oa hau. Butler o re: "Hopola hore ena hase nako ea hore u ikemisetse ho fihla sehlohlolong. Hopola ho nosetsa metsi pele le nakong ea ha u ikoetlisa le ka mor'a ho ikoetlisa le ho nka khefu ha ho hlokahala.

Kamoo e sebetsang kateng: Shebella video e kaholimo ea Butler a bonts'a motsamao o mong le o mong. Etsa boikoetliso bo bong le bo bong ka metsotsoana e 30, ebe u phomola metsotsoana e 30 pele u fetela ho e latelang (empa nka nako e eketsehileng ea phomolo ha ho hlokahala). Qala ka sete e le 'ngoe e felletseng' me u sebetse ho fihlela lihlopha tse peli kapa tse tharo, ho latela boemo ba hau ba boikoetliso.

Dumbbell Deadlift

A. Ema ka maoto a arohaneng ka bophara ba noka, u tšoere li-dumbbell ka pel'a lirope.

B. Ithekhe lethekeng ka mangole o kobehile hanyane ho theola li-dumbbells tse ka pele ho lihlaha. Boloka molala o sa nke lehlakore le mokokotlo o bataletseng.

C. Khutlisa motsamao ho khutlela sebakeng sa ho qala.

Pheta metsotsoana e 30. Phomola metsotsoana e 30.

Nonyana-Ntja

A. Qala ka holim'a letlapa ka maoto a mane ka mokokotlo o bataletseng, mahetla holim'a matsoho, le mangole ka tlas'a letheka. Boloka molala sebakeng se sa jeleng paate.

B. Ka nako e le 'ngoe phahamisa letsoho le letona 'me u fetele pele, li-biceps haufi le tsebe, 'me u phahamise leoto le letšehali ka ho toba morao.

C. Khutlela ho qala, ebe u pheta ka lehlakoreng le leng. Tsoela pele ho fapanyetsana.

Pheta metsotsoana e 30. Phomola metsotsoana e 30.

Li-squats tsa Goblet

A. Qala ka maoto a pharalla hanyenyane ho feta hip-width ho arohana*, u tšoere kettlebell kapa dumbbell ka pel'a sefuba.

B. Ka tlase ho squat, ho etsa bonnete ba hore o lula o bataletse.

C. Tobetsa bohareng ba leoto ho khutlela sebakeng sa ho qala.

U ka fumana ho le bonolo haholoanyane ho holisa boemo ba hau ho fa mpa ea hau sebaka.

Pheta metsotsoana e 30. Phomola metsotsoana e 30.

Triangle Pose

A. Ema ka maoto u eme, sephaka sa letsoho le letšehali se fihlang ka holimo ka kotloloho, li-biceps pela tsebe. Boloka menoana ea leqele e supile pele 'me u tobelletse menoana ea letsoho le letona lehlakoreng ho qala.

B. Ka maoto a otlolohileng, ka tlase letsoho le letona hammoho le leoto le letona ho fihlela leoto le letona kapa fatše (ho ea feela moo ho leng monate). Letsoho le letšehali le ntse le fihla holimo.

C. Khutlisa motsamao ho khutlela boemong ba ho qala.

Pheta metsotsoana e 30. Phomola metsotsoana e 30. Pheta ka lehlakoreng le leng.

Bent-Over Dumbbell Row

A. Qala sebakeng se tebileng sa matšoafo* ka leoto le letšehali ka pele, u tšoere dumbbell ka letsohong le letona. Hinge pele ka mokokotlo o bataletseng ho ea ka setsoe ka leqeleng le letšehali, 'me u theole sekotlolo se ka tlase pela leqaqailana le letona ho qala.

B. Row dumbbell ho fihla sefubeng, ho boloka mokokotlo o bataletse 'me boima bo arotsoe ka ho lekana pakeng tsa maoto ka bobeli.

C. Butle-butle dumbbell e khutlela boemong ba ho qala.

*U ka fumana ho le bonolo ho leka-lekanya maoto a hao a le sephara ho e-na le ho tlamella ka thapo sebakeng se moqotetsane haholo.

Pheta metsotsoana e 30. Phomola metsotsoana e 30. Pheta ka lehlakoreng le leng.

Tlhahlobo bakeng sa