Fumana sefuba sa sexier

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Leano la mokoetlisi

Bakeng sa boikoetliso bo atlehileng, etsa mehato e sebetsang mesifa ea sefuba ka mahlakore a fetang bonngoe.

Hobaneng e sebetsa

Mesifa e entsoe ka likhoele tse mathang ka mahlakoreng a sa tšoaneng. Ha u sebetsa ka litšepe, u batla ho latela tataiso ea likhoele tseo haufi-ufi kamoo ho ka khonehang, ho bolela mokoetlisi Jeff Munger. Likhoele tse ling tsa mesifa li matha holima sefubeng sa hau, ha tse ling li matha ka tsela e ts'oarang ho tloha bohareng ba sternum (lesapo la sefuba) ho fihlela mahetleng - ka hona o batla boikoetliso bo hlokang ho sutumelletsa pele hantle le ho nyoloha.

Mechini ea mesifa

Mosifa oa hau o moholo oa sefuba ke pectoralis e kholo, e kholo, e bopehileng joaloka fan. Karolo e 'ngoe ea mesifa e itšoarella bohareng ba molala oa hau mme e sebetsa le "deltoid" ea hau ea kantle, kapa mosifa oa hao oa mahetla a ka pele, ho tsamaisa matsoho pele le holimo le ho potoloha matsoho a hau kahare. Karolo e 'ngoe, e tlohang mokokotlong oa hao le likhopo tse ka holimo tse tšeletseng ho ea holimo ho lesapo la hao le ka holimo la letsoho, e susumetsoa ke metsamao e eang tlaase le ea pele ea letsoho. Ho feta moo, li-triceps li kenya letsoho mochineng oa khatiso oa flat-bench dumbbell le bolo push-up.

Lintlha

Ho etsa lintho tsena, o tla hloka li-dumbbells, mochini oa cable pulley le bolo ea botsitso, tsohle tse fumanehang libakeng tse ngata tsa boikoetliso.

Tataiso ea koetliso

Ba qalang/Bohareng

Etsa boikoetliso bona makhetlo a 3 ka beke, u nke matsatsi a phomolo pakeng tsa ho ikoetlisa. Pakeng tsa lihlopha, otlolla mesifa ea hau ka metsotsoana e 30. Tsoelo-pele ea boikoetliso bo tsoetseng pele kamora libeke tse 4-8.

E tsoetse pele

Hlophisa metsamao ena: Ntle le ho phomola, etsa sete e le 'ngoe ea makhetlo a 10 a boikoetliso bo bong le bo bong. Sena se lekana le 1 superset. Emela metsotsoana e 60, ebe u pheta. Etsa supersets tse 3 kaofela. Bakeng sa whammy e eketsehileng, etsa li-1-2 sets (10 reps e 'ngoe le e' ngoe) ea li-press tsa ball-ball: Thetsa bencheng e bataletseng ebe u itahlela bolo ea liponto tse 5 moeeng.

Malebela a mokoetlisi

Sebelisa ho hanela mokhathala oa mesifa ea sefuba ka mokhoa o lekaneng hore o se ke oa hlola o etsa rep e ngoe qetellong ea sete ka seng.

Ho qoba ho se leka-lekane lipakeng tsa lihlopha tsa mesifa tse hanyetsanang, tlatsa boikoetliso bona ka metsamao e sebetsang mokokotlong oa hau o bohareng le o kaholimo, joalo ka mela e lutseng holimo le lintsintsi tse kobehileng.

* Ho fumana ho eketsehileng boikoetlisong bo bong le bo bong, petetsa 'me u koale mesifa ea sefuba sa hau pele ho papali e 'ngoe le e 'ngoe.

* Ha u itlama sefuba, u se ke ua lumella likhopo tsa hao hore li theohe; boloka sefuba sa hao se phahamisitsoe leha o ntse o tobetsa matsoho kapa o lebile ho e mong.

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