Hobaneng ha ho ikoetlisa hantle hoseng ho le bohlokoa ho nako ea hau?

Litaba

• Boikoetliso ba Hoseng ke Eng?
• Ke Hobane'ng ha U Lokela ho Etsa Boikoetliso ba Hoseng Hoseng
• Ho ikoetlisa hantle hoseng
• Classic Hoseng Hoseng
• Hoseng Molemo o Morao-rao
• Hoseng Hoseng ha Mojaro
• Lutse Hoseng Hoseng
• Mokhoa oa ho kenyelletsa hoseng ho hong ho ikoetlisa
• Tlhahlobo bakeng sa

"Lumela" e kanna ea ba tumeliso ea lengolo-tsoibila, mongolo o motle oo boo ao romellang ha o le khoebong, kapa, TBH, hoseng ho hong le ho hong ho sa qaleng ka nako ea alamo. Empa "Dumelang" hape ke boikoetliso boo u lokelang ho bo etsa.

Ha ke eso utloe ka eona? Tataiso ena ke ea hau. Tsamaisetsa tlase ho ithuta hantle hore na o ka etsa joang boikoetliso bo botle ba hoseng ka sebopeho se setle le seo o tla se fumana ha o se eketsa ho potoloha ha boikoetliso.

Boikoetliso ba Hoseng ke Eng?

Ha e le hantle, motsamao ona ke letheka la letheka. Hip-huh? "Hinge ea hip-hinge ke e 'ngoe ea mekhoa e sebetsang ea ho sisinyeha e akarelletsang ho boloka mokokotlo o sa jeleng paate le ho khumama lethekeng," ho hlalosa setsebi sa 'mele Grayson Wickham, D.P.T., C.S.C.S., mothehi oa Movement Vault, sethaleng sa thuto ea mokhatlo oa digital. Ho bona ka leihlo la kelello, nahana ka halofo ea pele ea motho ea shoeleng ha u robeha lethekeng 'me u khumamela pele - eo ke lehlaka la letheka. (Ha ho mohla u kileng oa bolaea batho? Tataiso ena ea bafu ke ea hau).

Pono e 'ngoe e ntle ke lebitso la mokhatlo: Ho tsoha betheng hoseng. Ha u tsoha betheng, u jala maoto fatše, ebe u tiisa mokokotlo oa hau pele u thunya letheka ho ema. Ho nepahetse? Haele hantle, ke boikoetliso ba hoseng boo! (Se ke oa tšoenyeha, ho na le mohato o qaqileng mohato ka mohato ka tlase.)

Ke Hobane'ng ha U Lokela ho Etsa Boikoetliso ba Hoseng Hoseng

Ka mantsoe a bonolo feela, hoseng hantle ke mohato oa mantlha oa thibelo ea likotsi.

Le hoja hoseng haholo ho matlafatsa li-glutes le hamstrings, li boetse li matlafatsa mesifa e meng e ka morao ea ketane (mesifa e ka morao ea 'mele), e kang mokokotlo o ka holimo, lats le manamane. Ba boetse ba otlile mesifa eohle ea mantlha (ho kenyeletsoa le tse fapakaneng tsa mpa, li-oblique le mokatong oa pelvic), ho latela CJ Hammond, mokoetlisi ea netefalitsoeng ke NASM ea nang le RSP Nutrition. Mme haeba motsamao o imetsoe (ha oa tlameha ho ba joalo), o ka matlafatsa li-triceps tsa hau, li-biceps, mahetla le maraba ho kenyelletsa ntho e ngoe le e ngoe e boletsoeng pejana. Ee, hoseng ho hotle ka mmele o felletseng joalo ka boikoetliso.

Ho latela pono ea thibelo ea likotsi, phello e ntle ea hoseng ho ketane ea kamora nako ke eona ntho ea bohlokoa ka ho fetisisa. Joaloka setso, re na le liketane tse ka morao tse fokolang tse sa foleng, ho hlalosa Wickham. O re: "Ha ho mohla re tlohang mosebetsing re lutse ka koloing re lutse ka pel'a TV moo ketane ea rona e ka morao e lokelang ho sebetsa le ho sebetsa." Sena se ka etsa hore mesifa eo e tiee ka mokhoa o makatsang le / kapa e fokolang.

Bothata ba ketane e fokolang e ka morao e habeli. Ntlha ea pele, lihlopha tse ling tsa mesifa li qobelloa ho lefella ketane e fokolang e ka morao, 'me ha seo se etsahala, "kotsi ea likotsi tse kang plantar fasciitis, maqeba a mangole, hamstring e huloang, le likotsi tse tlaase tsa mokokotlo kaofela," ho bolela Hammond. Taba ea bobeli, hobane ketane e ka morao e na le mesifa e meholo le e matla ka ho fetesisa 'meleng, ketane e fokolang e ka morao e sitisa bokhoni ba hau ba lipapali. Feheloa. (O ka becha mosali ea matla ka ho fetesisa lefatšeng Tia Toomey ha a na ketane e fokolang ea morao-rao!)

Lebaka le leng la ho etsa hoseng hantle le supa morao ho seo Wickham a se buileng mabapi le boikoetliso e le mokhoa o sebetsang oa motsamao. "Moetso o sebetsang o sebetsang" ke tsela e majabajaba ea ho re motsamao o etsisa motsamao oo u ka o etsang nakong ea mesebetsi ea letsatsi le letsatsi. (Mehlala e meng e kenyelletsa: squat, push-up, kapa lunge.) Haeba u sa khone ho etsa hantle hoseng ho hotle, "mathata a hore o tla lematsa mokokotlo oa hau o tlase ha u etsa mesebetsi ea letsatsi le letsatsi joalo ka ho beha korosari, kapa ho tlama seeta sa hau sa lieta ho ea holimo, "ho bolela Wickham. Mme seo ke nnete haholo ha o ntse o hola, o re. (Mokokotlo o ka tlase o se o ntse o opeloa? Mona ke mokhoa oa ho kokobetsa mahlaba ao ASAP.)

Ho ikoetlisa hantle hoseng

Liphetoho tsohle tsa motsamao oa ho ikoetlisa oa hoseng li kenyelletsa mokhoa o tšoanang oa ho sisinyeha. Empa haeba o tsamaisa motsamao, moo o ts'oarellang kapa o behang boima ba 'mele le hore na o lula o eme o ama bothata ba motsamao le hore na motsamao o shebile mokokotlo kapa marapo a hau hakae.

Classic Hoseng Hoseng

Ho bua ka mokhoa o hlabang: Boikoetliso bo botle ba hoseng ke motsamao o moholo. Empa ha e etsoa ka phoso, e na le kotsi e kholo ea ho tsoa kotsi — haholo ha e laetsoe. Wickham o re: "Eketsa boima ba 'mele ha mokhoa oa hau oa ho sisinyeha o sa utloahale,' me o baka kotsi joaloka disc herniation kapa bulge." Yikes.

Ke ka hona a reng batho bohle ba lokela ho fumana se nepahetseng ho mokoetlisi ka sebopeho sa bona ba etsa motsamao oa khale, o se nang boima pele ba eketsa boima ba boikoetliso. O re: "Bonyane, o lokela ho ithaopela ho shebella video ho tloha ka lehlakoreng mme o netefatse hore mokokotlo oa hau ha o pota-potile [ka lehlakoreng lefe kapa lefe].

Kamoo u ka e etsang:

A. Ema ka maoto a arohaneng ka bophara ba noka, menoana e lebisitsoe pele, mangole a kobehile hamonate. Matsoho a lokela ho otloloha fatše kapa ho tšela sefubeng. (Wickham o re ho beha matsoho ka mor'a hlooho ea hau kapa ka holim'a hlooho ho ka etsa hore u sa tsebe hore u hule mokokotlo oa hau sebakeng sa ho se nke lehlakore.)

B. Tšepa li-midline 'me ka nako e le' ngoe u ithekhe lethekeng ebe u sutumelletsa morao ka morao, u boloke maoto a tlase a shebile fatše.

C. Ho boloka mokokotlo o bataletse, tsoela pele ho theola 'mele ho ea fatshe ho fihlela o bona ho otloloha ka marapo kapa mokokotlo o qala ho potoloha.

D. Tobetsa maotong ebe u khanna ka letheka ho khutlisa motsamao, u sebelisa likhoele le mokokotlo ho ema o otlolohile. Penya glutes ka holimo.

Tlhokomeliso: Ha u ntse u batla ho sebeletsa ho hula torso ea hau pele ho fihlela e ts'oana le mobu, mohlomong ka lebaka la ho tiea ha hamstring le / kapa bofokoli ba mantlha, u kanna oa se khone ho e etsa qalong. Ho lokile! Wickham o re: "Se ke oa tšoenyeha haholo ka ho theoha hoo o ka sekisetsang foromo. "Batho ba bang ba ka khona feela ho its'oara pele lisenthimithara tse 'maloa ho qala." (Haeba mesifa ea hau e tiile, u ka 'na ua sebetsana le li-hamstring tsena tse 6 moetlong oa hau, hape.)

Hoseng Molemo o Morao-rao

Na o kile oa etsa barbell back squat? Welp, ha u etsa barbell e maemong a morao-rao. Bakeng sa hoseng e lokisitsoeng hantle morao, mokotla o maemong a tšoanang.

Pele, ho bohlokoa ho bolela hore o ka ikoetlisetsa ho sebelisa phala ea PVC ho etsisa maikutlo a ho ikoetlisa hantle hoseng. (Kapa, ​​haeba u le hae, sebetsana le lefielo.) Hang ha u se u loketse ho ea bakeng sa barbell, u na le likhetho tse peli tsa ho kenya bareng mokokotlong oa hau. U ka emisa mokotla oa squat ebe u laolla bareng kamoo u neng u ka etsa bakeng sa squat back squat. Kapa, ​​haeba e le bobebe ka ho lekana, o ka hloekisa tšepe ka pele-pele (ha u ntse u tšoere ka pele ho mmele oa hau hore e tsebe ho phalla sefubeng, 'me e phomole mahetleng a hao). Ebe, sutumelletsa bar ka holimo, ebe u e theola ka mor'a hlooho ea hau e le hore e phomole ka mokokotlo oa hau o ka holimo. (Related: Barbell Koetliso ea Mosali e Mong le e Mong a Lokelang ho e Tseba)

Tlhokomeliso: Hobane ho nka barbell ho tloha rack ho bonolo ebile ho u lumella ho phahamisa boima bo eketsehileng, ke khetho eo re tla e hlalosa ka tlase ho mehato ea A ho ea ho B. Mehato e setseng ke motsamao o monate oa hoseng ka boeona.

A. Haeba u sebelisa rack squat (eo hape e tsejoang e le rig), nyolohela bareng ebe u ina ka tlasa eona hore bare e lule marabeng a hau kapa ka morao ho li-deltoids. Otlolla maoto ho manolla bareng.

B. Khutlela morao ho tloha rack e le hore u ka ba le sebaka sa ho its'etleha pele. Behantsha maoto ka bophara ba letheka, menoana e otlolohile kamoo ho ka khonehang. Kenya tšebetsong mokokotlo o kaholimo ka ho phunya li-pinki kahare.

C. Brace midline ebe o inamela thekeng, o tobelletse buto morao ha o ntse o theolela 'mele fatše.

D. Tsoela pele ho theola ho fihlela o ikutloa o otlolohile ka marapo, kapa ho fihlela sefuba se tšoana le mobu-hore na ke eng e tlang pele.

E. Boloka li-abs, ebe u kenya tšebetsong li-glutes le hamstrings ho khutlela ho ema.

Hoseng Hoseng ha Mojaro

Haeba ha u na barbell, empa etsa na le lebili le bobebe, kettlebell, kapa bolo ea moriana (kapa eng kapa eng ea lintho tsena tsa ka tlung), o ntse o ka etsa kganya weighted hoseng hantle. Lentsoe la bohlokoa mona: leseli.

Ha o laela boima ba 'mele ka pel'a' mele oa hau, mokokotlo oa hau ka 'nete o tlameha ho nka karolo ho o thusa ho boloka mokokotlo o sa nke lehlakore ho pholletsa le rep. "Haeba mokokotlo oa hau o se na matla a lekaneng bakeng sa boima boo u bo sebelisang, bo ka etsa hore mokokotlo oa hao o fetohe sebakeng se kotsi," ho hlalosa Wickham.

Qala leseli. Joaloka poleiti ea boima ba likilo tse 5, kettlebell, kapa dumbbell. Kapa, ​​​​sebelisa buka e sekoahelo se thata haeba u ntse u sebetsa lapeng. Ha o ntse o matlafala o ka sebetsa ho fihlela boikoetliso bo botle ba hoseng ka li-dumbbells ka boima bo itekanetseng.

A. Ema ka maoto a arohaneng ka bophara ba noka, u tšoere setaele sa goblet ea boima (tse otlolohileng) ka matsoho a mabeli ka pel'a sefuba, litsoe li kenyelelitse ka har'a likhopo.

B. Tšoaea le ho khumama mangole hanyane, ebe o sutumetsa letheka ha o ntse o sekametse sefubeng pele, o lula o otlolohile.

C. Khutlisa motsamao hang ha o utloa mesifa ea hau e otlolohile kapa ha mokokotlo oa hau o qala ho khathala ka ho hatella maoto le ho khanna ka letheka ho khutlela ho lona.

Lutse Hoseng Hoseng

Ho etsa hoseng ho hotle ka perekisi ea hau e lenngoeng ho hatisa mesifa ea hau Nyane ho feta phapang e emeng. Empa e beha likhahla tsa hau pele le ho theoha morao Hape, ho latela Wickham. O re ke khetho e ntle ho sebelisa ho futhumatsa 'mele bakeng sa li-squats tse boima.

A. Fumana sebaka se tiileng joalo ka lebokose kapa tafole e khuts'oane hoo u ka khonang ho lema maoto a hau fatše ha u lutse. Lula, maoto a lema bophara ba mahetla ka thoko.

B. Koko ea brace. Senya glutes ka bencheng ebe u khanna maoto fatše. Ebe o boloka torso e thata e tlase ho fihlela torso e le haufi le fatše joalo ka ha o ka fumana ntle le ho potoloha.

C. Tšoaea fatše le li-hamstrings tse sebetsang le midline ho khutlela ho qala.

Wickham o re: "Tsela e sireletsehileng ka ho fetesisa ea ho ikoetlisa ke ho laolla tšepe e kantle mohahong o haufi [joalo ka" barbell back squat] ebe o lula bencheng e haufi. Leha ho le joalo, o re ha ho hlokahale letho ho feta barele e se nang letho — haeba ho joalo. Ha e le hantle, kamehla u ka sebelisa boima ba 'mele oa hao, hape, ho beha matsoho holim'a sefuba sa hau.

Mokhoa oa ho kenyelletsa hoseng ho hong ho ikoetlisa

Ha ho na lebaka la ho kenyelletsa mokhatlo ona ho AMRAP kapa setaele sa maemo a ts'ebetsong. Ha e le hantle, boikoetliso bofe kapa bofe bo kenyelletsang ho matha khahlano le oache. Boleng, eseng bongata ke lebitso la papali ka meso e metle, ho latela Hammond.

Joalo ka mokhoa oa ho futhumatsa: Ha u se na boima ba 'mele kapa boima bo bobebe, u ka etsa hoseng e le karolo ea mofuthu oa hau ho 'tsosa' ketane e ka morao le mesifa ea mantlha, ho bolela Wickham. Mohlala, pele ho motsamao o kang oa ho bolaea o boima, squat, kapa o hloekileng, o khothaletsa ho etsa lihlopha tse 3 tsa 12 ho ea ho 15 hape. O re: "Ho etsa hoseng hantle pele o ikoetlisa ho tla thusa 'mele oa hau ho tloaela ho kenya moketane oa hau o ka morao hore o tle o itlhahise ka nako ea boikoetliso." (Mona ke mofuthu o felletseng o lokelang ho etsoa pele o phahamisa boima ba 'mele.) U ka sebelisa phala ea PVC ho ikoetlisetsa ho etsa hoseng ho hotle pele u ea ho barbell e boima.

Ha matla a tsamaea: U ka etsa hoseng ho hotle e le boikoetliso ba matla ka letsatsi la leoto. Wickham o khothaletsa ho etsa lihlopha tse 3 kapa tse 4 tsa reps tse 8 ho isa ho tse 12 ka boima boo o ka bo etsang ka sebopeho se se nang sekoli. Ha u se u tloaelane le mokhoa oa ho sisinyeha, u ka etsa li-sete tse 5 ka makhetlo a 5 ka boima bo bohareng, o re. Etsa eng kapa eng e boima ho feta kotsi eo o ka bang le eona. Oho, 'me u netefatse hore u ka e etsa kapele haholo ha u ikoetlisa hore mokokotlo oa hau o se hlakoloe haholo hore o ka kenella. (Bona: Mokhoa oa ho odara ka nepo boikoetliso ba hau ho Gym)

Hopola: Meso e monate ke ea bohlokoa hobane e thusa ho thibela kotsi. U se ke ua lumella ego ea hau ho kena-kenana le seo.

Tlhahlobo bakeng sa