Mokhoa oa ho fumana libetsa tsa mohala: Boikoetliso bo 7

Litaba

• Kakaretso
• 1. Letsoalo le thellisoa
• 2. Ball ea hlaba
• 3. Mochine oa khatiso oa benche ea Dumbbell
• 4. Li-curls tsa Bicep tse nang le sehlopha
• 5. TRX kapa supine barbell mela
• 6. Ho sututsa hanyane
• 7. Liropo tsa ntoa
• Tsela
• 3 HIIT e Tsamaea ho Matlafatsa Lihlomo

Kakaretso

Joalo ka ha bohle re batla hore e be 'nete, re ke ke ra khetha sebaka' meleng oa rona ho "bona ho fokotsa." e bonts'itse hore boikoetliso le mechini e reng e lahla matsoho a lerato kapa ho theola lirope tsa hau ke leshano.

U ke ke ua chesa mafura sebakeng se itseng sa 'mele ka boikoetliso bo shebaneng le sebaka se le seng feela.

Empa seo ha se bolele hore u ke ke ua theola matsoho, le mmele o mong kaofela, ka boitlhakiso bona.

Ho ea ka American Council on Exercise, ho kopanya cardio, koetliso ea matla, le phepo e nepahetseng ke tsela e ntle ea ho fokotsa mafura a 'mele. Boikoetliso bona bo tla u thusa ho phahamisa lebelo la pelo ea hau, ho matlafatsa matsoho a hau le ho fokotsa mafura a 'mele.

1. Letsoalo le thellisoa

Li-slide tsa matsoho li ntle bakeng sa ho kenya letsoho matsohong (haholo-holo li-triceps tsa hau), hape li sebetsa mokokotlong oa hau kaofela. Ho ea ka Mayo Clinic, boikoetliso ba mantlha bo ts'oanang le li-slide tsa letsoho bo ka ntlafatsa botsitso ba hau, botsitso le ho tsamaisana le mmele.

Lisebelisoa li hlokahala: Li-slider, lipoleiti tsa pampiri, kapa lithaole tse peli tse nyane

1. Khumama ka matsoho li-slider ka bobeli. Beha 'mamete ka tlas'a mangole ho etsa hore sena se phutholohe, haholo haeba o na le mangole a thata kapa o mokatong o thata.
2. Sebelisa mokokotlo oa hau ka ho hula konopo ea mpa ho ea mokokotlong oa hau le ho tiisa abs ea hau.
3. Ho boloka mokokotlo oa hao o otlolohile 'me mokokotlo oa hau o tšoarelletse, butle-butle otlolla matsoho ka pel'a hao ho fumana sefuba sa hau se le fatše.
4. Khutlela matsoho ka morao, ho ea mangoleng a hau, 'me u khutlele sebakeng sa hau sa ho qala ntle le ho koba likhahla. E-ba hlokolosi hore u se ke ua koala mokokotlo oa hau ha u ntse u hula matsoho.

Malebela

• O ka nolofalletsa sena ka ho thellela letsoho ka leng ka bonngoe.
• U ka fumana melemo eohle ntle le ho ama sefuba sa hau fatše. Theola tlase kamoo o ka khonang, emisa pele:
  • ha o sa khona ho hula matsoho a hau ka mokokotlo o otlolohileng
  • pele sefuba sa hau se ama fatše
  • Ho etsa hore ho be thata le ho feta, thellela matsoho a hau lepolankeng 'me u khumame mangole fatše nakong eohle ea boikoetliso.

2. Ball ea hlaba

Tsamaiso ena ea plyometric eu fa melemo eohle ntle le ho sithabetsa. Ball slams ke mokhatlo oa 'mele o felletseng o tla khathatsa matsoho a hau mme o kenye Cardio e nyane mosebetsing oa hau.

Lisebelisoa li hlokahala: Bolo ea moriana kapa bolo

1. Ema le maoto a hao ka bophara ba letheka 'me u tšoare bolo sefubeng sa hau.
2. Phahamisa bolo mme u eme ka morao hloohong ea hau.
3. Koba mangole 'me u chese bolo fatše ka thata kamoo u ka khonang.
4. Tšoara bolo ha e ntse e qhoma hape (kapa u e kokotse haeba e sa buse) ebe o e khutlisa holima hlooho ea hau. Nako ena kaofela, boloka mokokotlo oa hao o otlolohile 'me u sebelise mangole ho u phahamisa.
5. Qala ho pheta-pheta ha hau ho latelang.

Malebela

• Pele u qala, leka bolo ea hau ho etsa bonnete ba hore ha e bunch haholo. Bolo e lokela ho ba boima bo batlang bo le boima, empa e se boima hoo o ke keng oa etsa motsamao oohle ka mokokotlo oa hao o otlolohile.
• Motsamao ona o lokela ho etsoa ka mokelikeli. Hang ha u qeta ho pheta-pheta, sebelisa bounce e nyane ea bolo ho u kenya sethaleng se latelang. Etsa sohle se matleng a hao ho lula u ntse u pheta-pheta lintho tsena ho boloka pelo ea hao e phahama le metsamao e ntse e fetoha metsi.
• Qala ka ho pheta-pheta ka hohle kamoo ho ka khonehang metsotsoana e 20 ho isa ho e 30 bakeng sa lihlopha tse tharo ho isa ho tse hlano. Etsa bonnete ba hore u phomola ka ho lekaneng lipakeng tsa li-sets.
• Emisa ha o khathetse mme o se o sa khone ho ts'oara bolo ka holim'a hlooho ea hau kapa ho boloka lesapo la mokokotlo o otlolohile ho pholletsa le motsamao.

Mokhatlo oa Naha oa Matla le Boemo o khothaletsa ho nka lihora tse 48 ho fola kamora ho ikoetlisa ka plyometric, ka hona hlokomela ho fa matsoho phomolo ho tsoa ho li-plyometric tse matla kapa tse matla ho fihlela o fola.

3. Mochine oa khatiso oa benche ea Dumbbell

Ha ua tlameha ho phahamisa litekanyo tse kholo ho fumana melemo ea mochini oa khatiso oa benche.

Ho etsa khatiso ea benche ea dumbbell ho phephetsa mesifa ea hau mme ho thusa ho fokotsa ho se leka-lekane ha mesifa kapa bofokoli lipakeng tsa matsoho a hau a maholo le a sa tloaelehang. Le ha e tsebahala haholo ka ho sebetsa sefuba, mochine oa khatiso oa benche ea dumbbell le eona e tla matlafatsa li-deltoids, triceps le lats tsa hau.

Lisebelisoa li hlokahala: Li-bell tse peli le benche

1. Robala ka mokokotlo holim'a benche le maoto fatše. Haeba maoto a hau a sa thetse fatše, beha lipoleiti kapa benche ea bohato tlasa bona ho u fa boemo bo tsitsitseng, kapa ho beha maoto a hau bencheng.
2. Boloka mokokotlo oa hau o sa jele paate (mokokotlo oa hau o tlase o lokela ho kobeha hanyane) ka ho kopanya mokokotlo oa hau.
3. Tlosa mahetla a hao hole le litsebe tsa hau mme o kopane hanyane. Mahetla a hao, letheka le hlooho li lokela ho kopana ka thata le benche.
4. Boloka matsoho a hau a le thata mahlakoreng a hau ha u ntse u phahamisa li-dumbbells. Matsoho a matsoho a hau a lokela ho shebella pele ho pholletsa le motsamao kapa ka sekhahla sa likhato tse 45.
5. Butle-butle li-dumbbells morao sefubeng sa hao ka likhaba mahlakoreng a hau. Boloka litsoeng tsa hau li tiile ho pholletsa le mokhatlo oohle oa ho sebetsa litelu tsa hau.

Malebela

• Haeba u sena benche, u ka li etsa fatše kapa bencheng ea bohato.

4. Li-curls tsa Bicep tse nang le sehlopha

Lisebelisoa li hlokahala: Sehlopha sa ho hanyetsa

1. Tsamaea holim'a sehlopha kahoo e lula ka tlas'a leoto la leoto la hau.
2. Tšoara lipheletsong tsa sehlopha e le hore liatla tsa hau li shebe pele 'me matsoho a hau a le lehlakoreng la hau.
3. Ha litsoeng tsa hao li tiile khahlanong le likhopo tsa hao, butle-butle koba matsoho ho tlisa matsoho mahetleng a hao.
4. Butle-butle matsoho a hau morao mahlakoreng a hau.

Malebela

• Se ke oa tsoka kapa oa sekamela morao ho tlisa matsoho. 'Mele oa hau o lokela ho lula o otlolohile mme o ntse o le joalo ntle le matsoho a hau.

5. TRX kapa supine barbell mela

Hase feela hore o tla sebetsa matsoho a hau ka boikoetliso bona, empa o tla matlafatsa le mesifa ea mokokotlo oa hau o kaholimo o thusang ho ntlafatsa maemo.

Lisebelisoa li hlokahala: LITLHAKU TSA TRX, mehele e tlaase ea boikoetliso, kapa ntho e se nang letho le rack.

1. Tšoara liphahla 'me butle-butle u tsamaee u khutlele morao ho ea hula likhoele.
2. Ha sefuba sa hao se shebile ntlheng ea ankora ea marapo, tsamaea ka maoto ho ea marapong ho fihlela u le sekhutlong sa likhato tse 45. Tšoara marapo hore liatla tsa hau li shebelle pele.
3. Kenya mokokotlo oa hau joalo ka ha u ne u ka etsa ka lepolanka 'me u boloke' mele oa hau o otlolohile ha u ntse u qala ho hula sefuba sa hau ho fihlela mehele. Boloka mahetla a hao a le tlaase, hole le litsebe tsa hau, 'me u hule hanyane.
4. Hang ha matsoho le sefuba li kopana, butle-butle theoha ho ea sebakeng sa hau sa ho qala le 'mele oohle oa hau ka tsela e otlolohileng.

Malebela

• Bapala ka hohle ka letsoho la hau. Lipalesa tse shebaneng le maoto a hau li tla sebetsa li-triceps tsa hau. Lipalesa tse shebaneng le hlooho ea hau li tla lebisa tlhokomelo ho li-biceps tsa hau.
• Ho etsa hore mela e be bonolo, ema o otlolohile haholoanyane ka ho tsamaea maoto a hau haufi le ntlha ea ankora. U lokela ho otloloha ka ho lekana hoo u ka bolokang letheka le ho khutlela morao ka kotloloho ho pholletsa le motsamao oohle ntle le ho koba kapa ho koba mokokotlo oa hau.
• Haeba u batla phephetso e ngata, tsamaea maoto a hau hole le matsoho a hau.
• Haeba u sena marapo kapa masale a TRX, u ka sebelisa ntho e se nang letho bareng. E-ba hlokolosi hore u behe hlooho ea hau ka tlasa rack e le hore u hule bare ho eona ho fapana le ho ea ka pele ho lihakisi. U ka fetola bophahamo ba bareng ho e nolofalletsa (holimo) kapa ho ba thata (tlase).

6. Ho sututsa hanyane

Lisebelisoa li hlokahala: Ha ho joalo.

1. Qala boemong ba mapolanka ka matsoho ka kotloloho ka tlasa mahetla a hao mme menoana ea hao e supile pele.
2. Theola fatše ka likhahla mahlakoreng a hau mme u supe maotong a hau. Boloka mahetla, letheka le mangole kaofela li otlolohile ha u ntse u theola sefuba sa hau fatše.
3. Itšireletse ho tloha qalong ntle le ho its'oarella ka mokokotlong. Mahetla a hao le letheka li lokela ho phahama ka nako e le 'ngoe.

Malebela

• Ho nolofalletsa sena, o ka li etsa ka mangole, kapa ka lipoleiti tsa boima kapa benche ea bohato tlasa matsoho a hau.

7. Liropo tsa ntoa

Chesa mafura, eketsa mamello ea pelo ea hau, 'me u phahamise matsoho hang-hang ka liropo tsena. Hase feela hore ba tla phahamisa lebelo la pelo ea hau le ho fufuleloa, empa hape ba tla ntlafatsa matla a hau a mantlha le mahetla.

Lisebelisoa li hlokahala: Liropo tsa ntoa

1. Ema maoto a hao a arohane ka bophara ba letheka, mangole a kobehile hanyenyane, 'me u khutlele morao ka ho otloloha.
2. Tšoara lithapo 'me u phahamise matsoho hammoho ho etsa leqhubu.
3. Leka ho akofisa metsamao ea matsoho a hau ho etsa maqhubu a manyane, kapa ho theola lintho butle ebe o tsamaisa matsoho a hau hole ho etsa maqhubu a maholo.
4. Leka ho boloka lithapo li tsamaea metsotsoana e 30, makhetlo a mararo, ka phomolo lipakeng tsa sete ka 'ngoe.

Malebela

• Bapala ka maqhubu a makhuts'oane, maqhubu a malelele, o tsamaisa matsoho ka nako e le 'ngoe, o fapanyetsana e' ngoe holimo le e 'ngoe,' me o tsamaisa matsoho a hau ho tsoa le ho tsoa hape ho ea holimo le tlase.
• U ka boela ua roala liropo fatše joalo ka ha bolo e slam kaholimo.

Tsela

Boikoetliso bona bo tla u thusa ho matlafatsa le ho phahamisa matsoho. Li ke ke tsa u thusa ho qhibilihisa mafura matsohong a hau, empa li ka u thusa ho theola boima ba 'mele' meleng oohle le ho senola mesifa eo u sebelitseng ka thata ho e haha.

3 HIIT e Tsamaea ho Matlafatsa Lihlomo