Boikoetliso bo sebetsang ba 9 le mokhoa oa ho etsa

Litaba

• 1. Squat
• 2. lehlakoreng le leng ballon le Kettlebell
• 3. Ntlafatso ea lihlooho
• 4. Surfboard
• 5. Ho tsoka letsoho ka thapo ea metsing
• 6. Lehlakore le le leng le thata
• 7. Li-Burpe
• 8. LITLHAKU TSA TRX
• 9. Mpeng

Boikoetliso bo sebetsang ke bona bo sebetsang mesifa eohle ka nako e ts'oanang, ho fapana le se etsahalang ho aheng 'mele, moo lihlopha tsa mesifa li sebetsoang ka thoko. Kahoo, boikoetliso bo sebetsang bo ntlafatsa tlhokomeliso ea 'mele, khokahano ea makoloi, matjato, teka-tekano le matla a mesifa.

Koetliso e sebetsang e ka etsoa ke batho bohle, ha feela ba tsamaea le setsebi sa thuto ea 'mele. Koetliso ea mofuta ona e matla ebile e kenyelletsa lihlopha tse 'maloa tsa mesifa, e ratang ntlafatso ea boemo ba' mele le ntlafatso ea matla le mamello ea mesifa. Fumana melemo e meng ea koetliso e sebetsang.

Boikoetliso bo sebetsang bo etsoa haholoholo ka ts'ebeliso ea boima ba 'mele, leha ho le joalo boikoetliso bo ka etsoa ho sebelisoa lisebelisoa tse ling, joalo ka li-dumbbells, libanta tsa rabara, li-pulleys, kettlebells, Libolo tsa Switzerland, har'a tse ling, tse bonolo ebile li theko e tlase.

Ho bohlokoa hore potoloho e sebetsang e khethoe ke setsebi ho latela litšobotsi le sepheo sa motho. Mehlala e meng ea boikoetliso bo sebetsang ke:

1. Squat

Squat ke boikoetliso bo botle eseng feela ba ho matlafatsa mokokotlo, empa hape le ho sebetsa maoto le matsoho a tlase mme o ka etsoa ka ho sebelisa boima ba 'mele oa hau kapa ka li-dumbbells.

E le hore squat e etsoe ka nepo, ho bohlokoa ho beha maoto a hau a shebile pele le bophara ba mahetla 'me, ha ho hlokahala, ts'oara dumbbell ka pele ho mmele oa hau. Ebe u tšoara mpa, crouch le ho khutlela sebakeng sa ho qala. Tsamaiso ena e tlameha ho phetoa bakeng sa nako e bontšitsoeng ke morupeli.

2. lehlakoreng le leng ballon le Kettlebell

Boikoetliso bona bo etsoa ka mokhoa oa kettlebell mme e tlatsa squat kaha e thusa ho holisa leqaqailana, lengole le letheka.

Ho etsa boikoetliso bona, o hloka ho ts'oara kettlebell ka letsoho la hao le letona mme o khumame mangole hanyane. Ebe o sututsa le 'mele e le hore kettlebell ema mahetla le bolelele ba mangole, ebe o theola kettlebell ka tsela e ts'oanang.

Hobane koetliso e sebetsang e matla, hangata ho khothalletsoa hore neng kettlebell khutlela maemong a ho qala, motho oe fetisetsa ka lehlakoreng le leng, a khona ho sebetsa mahlakore ka bobeli nakong ea letoto le le leng.

3. Ntlafatso ea lihlooho

Boikoetliso bona bo thusa ho fana ka botsitso mokokotlong le mahetleng mme bo ka etsoa ka molumo oa molumo kapa molumo, mohlala.

Ts'ebetso ea boikoetliso bona e bonolo, beha feela li-dumbbells kapa li-barbell bophahamong ba mahetla ebe o hola kaholimo ho hlooho, mme motsamao o tlameha ho phetoa ka nako e bontšitsoeng ke morupeli.

4. Surfboard

Boto ke boikoetliso bo botle ba ho netefatsa botsitso ba lehetla le ho satalla ha mokokotlo, o lumellanang le mesifa ea sebaka sa mpa, lumbar le pelvic se netefatsang botsitso ba mokokotlo.

Ho etsa boto, ts'ehetsa matsoho kapa litsoeng le libolo tsa maoto fatše le ho boloka maemo bakeng sa nako e khothalelitsoeng ke morupeli.

5. Ho tsoka letsoho ka thapo ea metsing

Boikoetliso bona bo khothaletsa ho hanyetsoa ha mantlha mme bo rata boemo ba 'mele, boo hangata bo kenyelletsoang lipotolohong tse sebetsang.

Ts'ebetso ea thapo ea metsing e bonolo, motho o tlameha ho ts'oara lipheletsong tsa thapo, a tšoaroe ke mpa mme, ka mangole a le mosesane, a phahamisetsa matsoho hodimo le tlase, ka ho fapanyetsana, e le hore ho thehoe liphoso.

6. Lehlakore le le leng le thata

Ho thatafala ha unilateral ho ka kenyelletsoa thupelong e sebetsang, kaha e o lumella ho sebetsa mokokotlong oa leoto, ntle le ho ts'oara mesifa ea lumbar le mpeng, hobane ho hlokahala hore o lule o tsitsitse ho etsa motsamao.

Boikoetliso bona bo ka etsoa ka dumbbell kapa kettlebell, e lokelang ho ts'oaroa ka pele ho mmele ka letsoho le le leng feela. Leoto le tsamaellana le letsoho mme boima bo tlameha ho ts'oaroa fatše mme leoto le leng le tlameha ho emisoa moeeng nakong ea motsamao, e nang le ho theola mojaro leotong ebe o khutlela boemong ba ho qala, ke bohlokoa ho boloka mokokotlo oa hao o otlolohile mme mesifa ea hau ea mpa e ts'oaroe.

Tabeng ea boikoetliso bona, morupeli a ka bonts'a ho pheta-pheta makhetlo a mangata ka nako e behiloeng pele mme hamorao a ho etsa ka leoto le leng, kapa a ka kenyelletsa boikoetliso bo bong bo sebetsang lipakeng tsa leoto le leng le le leng.

7. Li-Burpe

Burpee ke boikoetliso bo bonolo ebile bo felletseng bo sebetsang ho matla a pelo, mme e ka kenyelletsoa koetlisong e sebetsang ho eketsa lebelo la pelo le ho amohela litšenyehelo tsa caloric.

Tsamaiso ea burpee ha e le hantle e na le ho paqama le ho tsoha kapele. Ka mantsoe a mang, ho etsa motsamao, motho o tlameha ho lahlela maoto a hae morao ha a ts'ehetsa matsoho fatše, ho robala ka botlalo. Ebe u tsamaisa motsamao o ka morao ho phahamisa, ka hona o lokela ho hula maoto le ho phahamisa fatše, o etse qhomela e nyane mme o otlolle matsoho hodimo.

Ho bohlokoa hore motho a boloke morethetho nakong ea ts'ebetso ea li-burpees, a ele hloko boleng ba motsamao.

8. LITLHAKU TSA TRX

Ho etsa boikoetliso ba triceps ho TRX ho bohlokoa ho lokisa theipi ho latela bothata bo bontšitsoeng ke morupeli le ho ts'oara theipi ka holim'a hlooho ea hau. Ebe u otlolla matsoho 'me u otlolle matsoho, u pheta-pheta ho latela mokhoa oa motho.

TRX ke sesebelisoa se tenyetsehang haholo, se ka kenyelletsoang thupelong e sebetsang ka mekhoa e mengata, ho eketsa bothata ba ho etsa motsamao le ho tiisa melemo e mengata. Bona tse ling ka TRX.

9. Mpeng

Le ha boholo ba boikoetliso bo sebetsang bo etsa hore mpa e sebetse, ho boetse hoa khahlisa ho etsa mpa ho sebetsa mesifa ena ka tsela e ikhethileng. Kahoo, ho ka bonts'oa ke morupeli ho etsa li-lateral, supra kapa litulo tse tlase ho latela sepheo sa koetliso.

Mofuta o mong oa mpa o atisang ho bontšoa ke mpa e felletseng, eo ho eona motho a tlamehang ho robala fatše le ho nolofatsa maoto, e le hore bohato ba maoto bo thetse kapa mangole a kopane 'me maoto a tsepame fatše . Ebe o tlameha ho phahamisa fatše ka botlalo mme o laole ho khutlela setulong sa ho qala, o etsa motsamao ona ho latela mokhoa oa morupeli.