Sefubeng: Mekhoa e metle ea ho ikoetlisa ho hola le ho e hlalosa

Litaba

• Boikoetliso ba 5 ba ho eketsa sefuba
• 1. Mochine oa khatiso oa benche o nang le litšepe
• 2.Bench tobetsa ka barbell
• 3.Sinks ka mekoallo e tšoanang
• 4. Li-push-up
• 5. Crossover e nang le mohele o phahameng

Morero oa koetliso ea ho nts'etsa sefuba o lokela ho kenyelletsa mefuta e fapaneng ea boikoetliso hobane, leha likarolo tsohle tsa mesifa li ts'oaroa nakong ea thupelo, ho na le boitlhakiso bo ikhethileng ba ho tsepamisa maikutlo haholo sebakeng se le seng kapa tse peli. Kahoo, kamehla ho bohlokoa ho kopanya boikoetliso ba likarolo tse fapaneng tsa sefuba, ho fumana mesifa e tsoetseng pele le e lumellanang.

Pectoral ke sehlopha sa mesifa se arotsoeng ka mesifa e 'meli e meholo: pectoralis e kholo le pectoralis e nyane. Ka kakaretso, sehlopha se sebetsoang ka jimi le bakeng sa botle ke tšireletso ea sefuba e kholo ka ho fetisisa, e kaholimo, ka hona, e bonahalang haholoanyane. Leha ho le joalo, mesifa ena e boetse e arotsoe likarolo tse 3 tse nyane: e kaholimo, bohareng le tlase, e hlokang ho sebetsoa.

Joalo ka koetliso efe kapa efe ea matla, mojaro o khethiloeng o lokela ho ikamahanya le bokhoni ba motho e mong le e mong, hobane haeba o nonne haholo, o ka lebisa phethahatsong e mpe ea boikoetliso. Ho bohlokoa hore motho a tsebe hore nts'etsopele ea mesifa e nka nako, mme e ke ke ea potlaka hobane mojaro oa eketseha.

Hape sheba malebela a 8 ho fumana boima ba mesifa kapele.

Boikoetliso ba 5 ba ho eketsa sefuba

Morero oa koetliso o lokela ho kenyelletsa bonyane boikoetliso bo fapaneng ba 3 ho isa ho tse 4, tse fihlelang ho tse kholo le tse nyane ka ho fetesisa. Kahoo, sepheo ke ho khetha lipakeng tsa boikoetliso bo latelang:

1. Mochine oa khatiso oa benche o nang le litšepe

Ho ikoetlisa ho tsepamisitse maikutlo ho sebetsa: pectoral e kaholimo.

Boikoetliso bona bo tlameha ho etsoa bencheng ea boikoetliso e lokelang ho beoa ka tšekamelo ho latela sebopeho sa morupeli. Ebe o tlameha:

1. Robala ka mokokotlo bencheng e sekametseng, u ts'oere litšepe tse nang le boima bo nepahetseng;
2. Otlolla matsoho ka mokhoa o shebelletseng 'meleng oa hau, ho fihlela o batla o ama e ngoe ka thutsoana' me ka litsoe tsa hao li kobehile hanyane;
3. Theola matsoho a hau, ho fihlela o utloa sefubeng sa hao se otlolohile mme ho fihlela matsoho a hau a theha 90º angle. Ka motsotso ona motho o tlameha ho susumetsoa;
4. Phahamisa li-dumbbells ho fihlela moo u qalang teng, u ntšetse moea matšoafong ha u ntse u tsamaea.

Lihlopha tse 4 tsa makhetlo a 8 ho isa ho a 12 li lokela ho etsoa, ​​li phomole metsotso e ka bang 1 lipakeng tsa sete ka 'ngoe. Keletso e ntle ke ho qala boikoetliso ka li-dumbbells tse bobebe mme o eketsehe butle butle, ha palo ea ho pheta-pheta e fokotseha. Mohlala o motle ke oa ho etsa 12-12-10-8, mohlala.

Boikoetliso bona bo ka etsoa le benche ho 0º, ke hore, ka ho tsepamisa, leha ho le joalo, pectoral e bohareng e tla sebetsoa haholo, ho fapana le e kaholimo.

2.Bench tobetsa ka barbell

Ho ikoetlisa ho tsepamisitse maikutlo ho sebetsa: pectoral e bohareng.

Ena ke e 'ngoe ea boikoetliso ba khale ka ho fetisisa ba ho koetlisa sefuba, empa hape e rarahane ebile e na le phello e kholo ho eketsa sebaka se bohareng le bophahamo ba sefuba ka kakaretso. Ho ikoetlisa ka nepo o tlameha ho:

1. Beha benche ka holimo 'me u robale ka mokokotlo;
2. Tšoara tšepe ka matsoho a hao a arohane ka bophara ba mahetla;
3. Theola mokoallo, o fetole matsoho ho fihlela bare e ama sefuba sa hau mme e hula moea nakong ea motsamao;
4. Otlolla matsoho hape, o sutumelle bare ho fihlela matsoho a atolositsoe ka botlalo. Mokhatlong ona, moea o tlameha ho tsoa ka matšoafong.

Ho lokela hore ho be le lihlopha tse 4 tsa ho pheta-pheta tse 8 ho isa ho tse 12, tse phomolang metsotso e ka bang 1 lipakeng tsa sete ka seng.

Boikoetliso bona bo ka etsoa ka thuso ea motho e mong, haholo ha a leka ho eketsa boima ba ntho, ho e thibela ho oela sefubeng. Ntle le moo, o ka etsa boikoetliso o sebelisa li-dumbbells, sebakeng sa barbell.

3.Sinks ka mekoallo e tšoanang

Ho ikoetlisa ho tsepamisitse maikutlo ho sebetsa: pectoral e tlase.

Ho teba hangata ho sebelisoa ho koetlisa li-triceps, leha ho le joalo, phapang e nyane ea boikoetliso bona e ka thusa ho holisa kapele sefuba se tlase. Ho etsa joalo, o tlameha ho:

1. Tšoara mekoallo e tšoanang ka matsoho ka bobeli, ho boloka matsoho a otlolohile;
2. Koba matsoho butle ho fihlela o fihla lehlakoreng la 90º, 'me o sekametse mmele oa hau hanyane pele;
3. Khutlela morao 'me u otlolle matsoho hape ho fihlela u fihla moo u qalang teng.

Morero ke ho etsa lihlopha tse 4 tsa ho pheta-pheta makhetlo a 8 ho isa ho a 12, ho phomola motsotso o le mong lipakeng tsa sete ka seng.

Ketsahalong ena, ho bohlokoa haholo ho leka ho boloka 'mele o sekametse pele ha o ntse o theoha, ho netefatsa hore matla a sebelisoa haholo sebakeng se ka tlase sa sefuba seo o ikemiselitseng ho se sebetsa.

4. Li-push-up

Ho ikoetlisa ho tsepamisitse maikutlo ho sebetsa: pectoral e bohareng.

Boikoetliso bo bonolo le bo fumanehang habonolo ho mang kapa mang ke ho phunya, e leng, ntle le ho sebetsa sefuba se bohareng, hape ho thusang ho matlafatsa matsoho mme ho ka etsoa hae. Ho etsa boikoetliso o tlameha ho:

1. Lula setulong, matsoho a le hole;
2. Theola matsoho le ho a ts'oara ho fihlela o ama sefuba fatše, o boloka litsoeng ntle le konteraka ea hau;
3. Nyoloha hape, u khutlele sebakeng sa ho qala.

Boikoetliso bona bo lokela ho etsoa ka lihlopha tse 4 tsa ho pheta-pheta tse 15 ho isa ho tse 30.

5. Crossover e nang le mohele o phahameng

Ho ikoetlisa ho tsepamisitse maikutlo ho sebetsa: pectoral e kaholimo le bohareng.

Ena ke khetho e ntle ea ho phethela koetliso ea sefuba, eo kantle le ho sebetsa karolo e kaholimo le e bohareng ea sefuba, hape e thusang ho hlalosa sebaka se lipakeng tsa mesifa e 'meli ea sefuba, ho theha tlhaloso e kholo. Ho etsa sena, sebelisa mochini oa cable ebe u latela mehato e ka tlase:

1. Tšoara likarolo tse peli tsa sesebelisoa sa cable;
2. Hula mehele fatše, ho fihlela matsoho a tšoara ka pele ho letheka, ho boloka litsoeng li kobehile hanyenyane;
3. Khutlela sebakeng sa ho qala u e-na le matsoho mahetleng.

U ka etsa lihlopha tse 4 tsa ho pheta-pheta tse ka bang 12 ho isa ho tse 15 'me u phomole metsotso e ka bang 1 pakeng tsa sete ka seng.