Ke mesifa efe e bolaeang lefu?

Litaba

• Melemo ea ho bolaea
• U lokela ho bolaea batho ba bakae?
• Mokhoa oa ho etsa deadlift
• Phapang ea ho bolaea
• Ho bolaoa ha Romania
• Mochini oa likhoele Romanian deadlift
• Ke mefuta efe e meng ea boikoetliso e sebetsang ka lihlopha tse tšoanang tsa mesifa?
• Kettlebell swing
• Sethunya sa lithunya ho Bosu
• Tsa Tsau-tsau

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.

Melemo ea ho bolaea

Ho bolaea ke boikoetliso bo kopaneng moo tšepe e boima e qalang fatše. Sena se tsejoa e le "boima bo shoeleng." E phahamisoa ntle le matla, e fa boikoetliso lebitso la eona.

Litlhaselo tse bolaeang li koetlisa lihlopha tse ngata tsa mesifa ho kenyelletsa:

• mesifa
• glutes
• morao
• letheka
• mokokotlo
• trapezius

Ho etsa deadlift, o tla nka barbell ka mokokotlo o bataletseng o sebelisa letheka ho sutumelletsa morao ho etsa motsamao.

Ho bolaea batho ho ka ba molemo hobane ke boikoetliso bo sebetsang ba ho matlafatsa lihlopha tse kholo tsa mesifa ka nako e le ngoe.

U lokela ho bolaea batho ba bakae?

Palo ea lipolao tseo u lokelang ho li etsa li ipapisitse le boima ba 'mele boo u bo sebelisang.

Haeba u le boemong bo tsoetseng pele ba boikoetliso, o tla hloka boima bo boima ho rua molemo lipolaong tse bolailoeng ke motho. Haeba ho le joalo, etsa litefiso tse bolaeang tse 1 ho isa ho tse 6 ka sete, 'me u phethe lisete tse 3 ho isa ho tse 5, u phomole lipakeng.

Haeba u sa tsoa qala ho tseba ho bolaea batho ba bang 'me u shebane le ho theola foromo e nepahetseng ka boima bo tlase, etsa lipolao tse 5 ho isa ho tse 8 ka sete. Sebetsa ho fihlela li-setsong tse 3 ho isa ho tse 5.

Hopola, foromo e nepahetseng e lula e le bohlokoa ho feta palo ea li-sets. Etsa lits'oants'o tse bolaeang makhetlo a fetang a mabeli ho isa ho a mararo ka beke, ho lumella mesifa nako e lekaneng ea ho phomola lipakeng tsa boikoetliso.

Mokhoa oa ho etsa deadlift

Ho etsa ntho e shoeleng, o tla hloka barbell ea liponto tse 45. Bakeng sa boima bo eketsehileng, eketsa liponto tse 2,5 ho isa ho tse 10 ka lehlakoreng le leng ka nako. Boima ba boima boo u ka bo sebelisang bo latela boemo ba hau ba boikoetliso. Tsoela pele ho eketsa boima ba 'mele feela kamora hore o tsebe foromo e nepahetseng.

1. Ema ka morao ho tšepe 'me maoto a hao a arohane ka bophara ba mahetla. Maoto a hau a lokela ho batla a ama bareng.
2. Etsa hore sefuba sa hao se phahamisoe 'me se khutlele thekeng ha u ntse u otlolohile. Koba pele 'me u tšoare terata. Boloka palema e le 'ngoe e shebile holimo' me e 'ngoe e shebile fatše, kapa matsoho ka bobeli a shebile fatše ka thata.
3. Ha u ntse u ts'oarella bareng, tobetsa maoto a bataletse fatše ebe u tebisa letheka.
4. Ho boloka mokokotlo o bataletse, sutumelletsa letheka ho ea pele. Qetella ho ema ka maoto a otlolohile, mahetla morao, le mangole a batla a koaletsoe. Sebaka se lokela ho ts'oaroa ka matsoho a otlolohileng a le tlase hanyane ho feta bophahamo ba letheka.
5. Khutlela sebakeng sa ho qala ka ho boloka mokokotlo o otlolohile, o sutumetsa letheka, o khumama ka mangole, mme o kobeha ho fihlela bareng e le fatše.
6. Pheta boikoetliso.

Ikemisetsa ho pheta-pheta ho isa ho tse 6, ho latela boholo ba boima boo u bo phahamisang. Etsa lihlopha tse 3 ho isa ho tse 5.

Phapang ea ho bolaea

Ho bolaoa ha Romania

Boikoetliso bona bo ts'oana le ho bolaea ka moetlo, empa ho utloahala ka marameng.

1. Qala ka mekoallo ea letheka 'me ue tšoare ka liatla tse shebileng tlase. Boloka mahetla morao le mokokotlo oa hao o otlolohile. Mokokotlo oa hau o kanna oa thunya hanyane nakong ea motsamao.
2. Boloka bareng haufi le 'mele oa hau ha o ntse o e theola maotong a hao, o sutumetsa letheka ha o ntse o tsamaea. Maoto a hau a lokela ho otloloha kapa ho khumama hanyenyane mangoleng. U lokela ho utloa ho sisinyeha ha mesifa ea hau.
3. Khanna letheka la hao pele ho ema u le molelele, 'me u boloke sekolokoto ka pel'a lirope.

Mochini oa likhoele Romanian deadlift

Haeba u sa qala 'me u sa batle ho sebelisa boima ba' mele, leka cable deadlift. Sebelisa mochini oa thapo o nang le thapo ka bophahamo bo tlase ha o hanela mahareng.

1. Tšoara thapo letsohong le leng le le leng 'me u eme ka maoto bophara ba mahetla a arohane.
2. Koba mangole a hao hanyane mme o kobe pele thekeng. Lumella khanyetso ea thapo butle-butle e hule matsoho a hao ho ea holimo ho maoto a hau.
3. Eketsa ho tloha thekeng 'me u khutlele sebakeng sa ho qala, u eme u le molelele.

Ke mefuta efe e meng ea boikoetliso e sebetsang ka lihlopha tse tšoanang tsa mesifa?

Boikoetliso bo latelang ke mekhoa e meng ho fapana le ho bolaea. Ba sebetsa lihlopha tse tšoanang tsa mesifa.

Kettlebell swing

Lisebelisoa tse hlokahalang: Kettlebell

1. Qala ka maoto a hao ka bophara ba mahetla a arohane. Beha kettlebell fatše pakeng tsa maoto.
2. Boloka mokokotlo morao 'me u itšepe ka letheka ho khumama le ho ts'oara kettlebell ka matsoho ka bobeli.
3. Boloka mokokotlo oa hao o otlolohile 'me maoto a otlolohile fatše. Hulela kettlebell pakeng tsa maoto a hau.
4. Sutumelletsa letheka pele 'me u hule mangole ho hlahisa tsoelo-pele. Senya kettlebell ka pele ho mmele oa hau. Motsamao o lokela hore ebe o tsoa matleng a maoto a hau, eseng mahetleng a hau. Motsamao ona o phatlohang o lokela ho tsamaisa kettlebell sefubeng kapa bophahamong ba mahetla.
5. Tenya mesifa ea mpa 'me u tiise mesifa ea letsoho le mahetla hore u khefutse hanyane hanyane pele u hula kettlebell ho theosa le maoto.
6. Etsa li-swings tse 12 ho isa ho tse 15. Sebetsa ho fihlela ho lihlopha tse peli ho isa ho tse 3.

Sethunya sa lithunya ho Bosu

Lisebelisoa tse hlokahalang: Mokoetlisi oa Bosu balance

1. Beha mokoetlisi oa litekanyo tsa Bosu fatše, a bataletse ka lehlakoreng le leng. Beha leoto la hau le letona bohareng ba lehlakore le bataletseng la Bosu.
2. Otlolla leoto la hao le letšehali 'me u le phahamise ka pel'a' mele oa hau.
3. Leka-lekanya leoto le emeng ha o ntse o khumama ka lengole mme o theola mmele oa hau butle ho fihla ka squat. Boloka boima ba 'mele oa hao seretheng,' me, ha mokokotlo oa hao o otlolohile, o sekamela pele.
4. Pepeta glute ea hau e nepahetseng 'me u eme ho khutlela sebakeng sa ho qala.
5. Etsa makhetlo a 5 ho isa ho a 10 leoto le le leng. Ebe u fetohela leotong le letšehali ebe u pheta. Sebetsa ho fihlela ho lihlopha tse 3.

U ka etsa boikoetliso bona fatše haeba ho leka-lekana ho Bosu ho tsoetse pele haholo.

Tsa Tsau-tsau

Ho bolaea batho ba bang ke boikoetliso bo thata ho bo tseba. Haeba u le setsi sa boikoetliso, sebetsa le mokoetlisi kapa setsebi sa boikoetliso. Ba ka bonts'a mokhoa o nepahetseng. E-re mokoetlisi a shebe foromo ea hau ho netefatsa hore u etsa boikoetliso ka nepo.

Hang ha u se u e-na le foromo e nepahetseng, u ka itlhakisa hangata e le karolo ea tloaelo ea hau ea boikoetliso. Kamehla bua le ngaka ea hau pele u qala mokhoa o mocha oa boikoetliso.