Mokhoa oa ho ntlafatsa matla a hau a litlamo

Litaba

• Mekhoa e metle ea ho ikoetlisa bakeng sa ho ntlafatsa matla a ho tšoara
• Ho sotha thaole
• E etsoa joang:
• Letsoho la letsoho
• E etsoa joang:
• Dead hang
• E etsoa joang:
• Tsoarelo ea sehoai
• E etsoa joang:
• Phetiso ea letsoho
• E etsoa joang:
• Pinki ea poleiti
• E etsoa joang:
• U lekanya matla a ho tšoara joang?
• Ke matla afe a tloaelehileng a ho tšoara banna le basali?
• Hobaneng ha matla a ho tšoara e le a bohlokoa?
• Litsela tsa bohlokoa tsa ho nka

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho ntlafatsa matla a ho ts'oara ho bohlokoa joalo ka ho matlafatsa lihlopha tse kholo tsa mesifa joalo ka biceps le glutes.

Matla a ho tšoara ke hore na u ka tšoarella linthong ka tieo le ka mokhoa o sireletsehileng joang, le hore na lintho tseo u ka li tšoarang li boima hakae.

Ha re keneng lintlheng tsa boitlhakiso tse holimo bakeng sa ho ntlafatsa matla a hau a ho tšoara, hore na o ka a metha joang, le hore na mahlale a reng ka hobaneng ho le bohlokoa.

Mekhoa e metle ea ho ikoetlisa bakeng sa ho ntlafatsa matla a ho tšoara

Hona le mefuta e meraro ea mantlha ea matla a ho ts'oara eo u ka e ntlafatsang:

• Senya: Sena se bolela hore na le ts'oarello e matla hakae e sebelisa menoana ea hau le letsoho la hao.
• Ts'ehetso: Ts'ehetso e bolela hore na u ka tšoarella nthong e telele hakae kapa u fanyehe ho hong.
• Penya: Sena se bolela hore na u ka tiisa ntho e itseng ka thata hakae lipakeng tsa menoana ea hau le ea letsoho.

Ho sotha thaole

• Mofuta oa litleneng: silakanya
• Lisebelisoa tse hlokahalang: thaole, metsi

E etsoa joang:

1. Sebelisa thaole tlas'a metsi ho fihlela e kolobile.
2. Tšoara ntlha e 'ngoe le e' ngoe ea thaole e le hore e otlolohe ka pel'a hau.
3. Tšoara lipheletsong 'me u tsamaise letsoho le leng le le leng ka tsela e fapaneng e le hore u qale ho hloekisa metsi ho tloha thaole.
4. Otlolla thaole ho fihlela u sa khone ho fumana metsi ho eona.
5. Koahela thaole hape ebe u tsamaisa matsoho ka lehlakoreng le leng e le hore u sebetse mefuta e 'meli ea litlamo.
6. Pheta mehato ea 1 ho isa ho e 5 bonyane makhetlo a 3.

Letsoho la letsoho

• Mofuta oa litleneng: silakanya
• Lisebelisoa tse hlokahalang: khatello ea bolo kapa tenese, mokoetlisi ea ts'oereng

E etsoa joang:

1. Kenya tenese kapa bolo ea khatello ea matsoho letsohong la hao.
2. Pepeta bolo u sebelisa menoana ea hau empa e se monoana oa hao o motona.
3. Clench ka thata kamoo u ka khonang, ebe u lokolla letsoho la hau.
4. Pheta sena makhetlo a ka bang 50-100 ka letsatsi ho bona liphetho tse hlakileng.

Dead hang

• Mofuta oa litleneng: tšehetso
• Lisebelisoa li hlokahala: hula bareng kapa ntho e matla e tshekaletseng e ka u fang boima

E etsoa joang:

1. Tšoara bareng ea hula ka liatla le menoana ho ea pele ho bareng (ho ts'oara habeli).
2. Iphahamise (kapa phahamisa maoto) e le hore u leketle bareng ka matsoho a otlolohileng ka botlalo.
3. Tšoarella halelele kamoo u ka khonang. Qala ka metsotsoana e 10 haeba u qala ka ho feletseng 'me u eketsa nako ea hau ka metsotsoana e 10 ho ea ho metsotsoana e 60 ha u ntse u phutholoha haholoanyane ka boikoetliso.
4. Ha u se u phutholohile ho e ts'oara, ikitlaetse ka ho koba matsoho likhutlong tsa 90-degree ebe u tšoarella ho fihlela metsotso e 2.

Tsoarelo ea sehoai

• Mofuta oa litleneng: tšehetso
• Lisebelisoa tse hlokahalang: li-dumbbells (liponto tse 20-50 ho latela boemo ba hau ba boiketlo)

E etsoa joang:

1. Tšoara sekoti mahlakore ka bobeli a 'mele oa hau ka letsoho le leng le le leng, liatla tsa hau li shebile' meleng oa hau.
2. Ha u shebile pele 'me u eme hantle, tsamaea ka maoto a 50 ho ea 100 ka lehlakoreng le leng.
3. Khutlela morao 'me u khutlele moo u qalileng teng.
4. Pheta makhetlo a 3.

Phetiso ea letsoho

• Mofuta oa litleneng: pinch
• Lisebelisoa tse hlokahalang: Lipoleiti tse 2 tsa boima (bonyane liponto tse 10 ka 'ngoe)

E etsoa joang:

1. Ema o otlolohile 'me u tšoare e' ngoe ea lipoleiti tsa boima letsohong la hao, u phunyeletse bohale ka menoana ea hau le ka letsoho.
2. Tsamaisa poleiti ea boima ka pel'a sefuba, 'me u lule u tšoere letsoho.
3. Tšoara poleiti ea boima ka letsoho le leng u sebelisa khoele e ts'oanang ebe u tlosa letsoho le leng ho eona, u e fetisetse ho tloha letsohong le leng ho ea ho le leng.
4. Theola letsoho ka poleiti ea boima ho ea fihla lehlakoreng la hau.
5. Phahamisa letsoho ka poleiti ea boima morao sefubeng ebe o fetisetsa poleiti ea boima ka lehlakoreng le leng ka letsoho le tšoanang.
6. Pheta phetisetso ena makhetlo a 10, makhetlo a 3 ka letsatsi ho bona liphetho.

Pinki ea poleiti

• Mofuta oa litleneng: pinch
• Lisebelisoa tse hlokahalang: Lipoleiti tse 2 tsa boima (bonyane liponto tse 10 ka 'ngoe)

E etsoa joang:

1. Rala lipoleiti tse peli tsa boima mobung o bataletse. E-ba le benche e phahamisitsoeng kapa bokaholimo bo sebetsang.
2. Itšepe 'me u tšoare lipoleiti ka letsoho la hao le letona pakeng tsa menoana ea hao le ea motona, e le hore menoana ea hao e be ka lehlakoreng le leng' me e be ea hao ka lehlakoreng le leng.
3. Ema 'me u tšoare lipoleiti letsohong la hao metsotsoana e 5.
4. Theola lipoleiti ho ea bencheng kapa holim'a metsi, ebe u li phahamisa hape kamora metsotsoana e seng mekae.
5. Pheta makhetlo a 5 ho isa ho a 10, bonyane makhetlo a 3 ka letsatsi, ho qala ho bona liphetho.

U lekanya matla a ho tšoara joang?

Ho na le mekhoa e fapaneng e amohelehang ea ho lekanya matla a ho tšoara:

• Handgrip dynamometer: Tšoara dynamometer ka letsoho ka sekhutlo sa 90 degree, ebe u pepeta methati ea litekanyo ka thata kamoo u ka khonang. Shebella video ena bakeng sa pontšo.
• Tekanyo ea boima ba 'mele: Sututsa sekaleng ka letsoho le le leng ka thata kamoo o ka kgonang, ka serethe sa letsoho la hao hodima sekala mme menwana ya hao e phuthetsoe ho ya tlase. Shebella video ena bakeng sa pontšo.

• letsoho la dynamometer
• boima ba 'mele

Ke matla afe a tloaelehileng a ho tšoara banna le basali?

Motho oa Australia o hlokometse lipalo tse latelang tsa matla a ho tšoara banna le basali ho latela lilemo tse fapaneng:

Leka ho metha matsoho ka bobeli e le hore u bone phapang lipakeng tsa letsoho la hao le matla le le sa laoleheng.

Tekanyo ea matla a hau a matla e ka fapana ho latela:

• boemo ba matla a hau
• u sebelisitse matsoho a hau hakae letsatsi lohle
• bophelo ba hao ka kakaretso (hore na u phetse hantle kapa ua kula)
• hore na o na le boemo bo itseng bo ka amang matla a hau

Hobaneng ha matla a ho tšoara e le a bohlokoa?

Matla a ho tšoara a bohlokoa mesebetsing e fapaneng ea letsatsi le letsatsi, ho kenyelletsa:

• ho jara mekotla ea korosari
• ho phahamisa le ho jara bana
• ho phahamisa le ho nka libaskete tsa ho hlatsoetsa liaparo le liaparo ho ea mabenkeleng
• kharafu litšila kapa lehloa
• ho hloella mafika kapa mabota
• ho otla babete ka baseball kapa softball
• ho tsamaisa rakete ka tenese
• otlela molangoana kolofo
• ho tsamaya le ho sebedisa molamu ka hoki
• ho kampana kapa ho loantsha mohanyetsi ketsahalong ya bonono
• ho feta tseleng e tloaelehileng ea litšitiso, e hlokang ho hloa le ho hula
• ho phahamisa litšepe tse boima, haholo-holo ho phahamiseng matla
• ho sebelisa matsoho ho ikoetlisa ka CrossFit

Phuputso ea 2011 e fumane hore matla a ho tšoara ke e 'ngoe ea litlhahiso tse matla ka ho fetisisa tsa matla le mamello ea mesifa ka kakaretso.

Phuputso ea 2018 e fumane hore matla a ho ts'oara e ne e le selelekela se nepahetseng sa ts'ebetso ea ts'ebetso ho batho ka bobeli ho batho ka kakaretso le ba fumanoeng ba na le schizophrenia.

Litsela tsa bohlokoa tsa ho nka

Matla a ho tšoara ke karolo ea bohlokoa ea matla a hau ka kakaretso mme a ka thusa ho boloka 'mele le kelello tsa hau li lekana.

Leka boikoetliso bona 'me u kenye tse ling tsa hau, bakeng sa boikoetliso bo hlophisitsoeng hantle bo ka ntlafatsang bophelo ba hau.