Na ho hobe feela ho ikoetlisa ka 'mele?

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Hona joale, boikoetliso ba 'mele ke morena. Ebile, koetliso ea boima ba 'mele e ile ea reoa palo ea bobeli ea boikoetliso ba 2016 ke American College of Sports Medicine (e otloang feela ke theknoloji e ka aparang). "Koetliso ea boima ba 'mele e sebelisa lisebelisoa tse fokolang tse etsang hore e be theko e tlaase. Ha e felle feela ho li-push-ups le li-pull-ups, mokhoa ona o lumella batho hore ba 'khutlele mekhoeng ea motheo' ka ho ikoetlisa, "ho boletse tlaleho.

Ho hlakile hore ho sebetsa lisebelisoa tsa sans ho ke ke ha bitsoa 'mokhoa' (Marang-rang a re tšebetso ea sejoale-joale e bile teng ho tloha Roma ea khale), empa ke 'nete hore ho ikoetlisa ho bonahala ho fihlile sehlohlolong sa nako eohle. Re balateli ba bangata ba boikoetliso ba 'mele,' me joalo ka ha ACSM e supa etsa etsa hore ho sebetsa ho fihlellehe haholoanyane ho ba se nang boikhethelo ba ho etsa likete ka selemo ho ba litho tsa boikoetliso kapa litlelase tsa boikoetliso ba mabenkele. Ka kakaretso, o ka koetlisa boima ba 'mele kae kapa kae, 'me e potlakile ebile e loketse haeba u na le nako e khutšoanyane.

Empa ka lebaka la botumo bo matla ba boikoetliso ba 'mele, bo entse hore ba bangata ba tlohele litho tsa bona tsa boikoetliso le ho belaella tlhokahalo ea likamore tsa boima ba setso. Na ha ke khone ho itsamaela feela ebe ke sutumetsa tsela ea ka ea ho phela hantle 'meleng? motho a ka pheha khang. Karolo e 'ngoe ea karabo ke e.

"Ke thusitse thane e le 'ngoe ea batho ho ba matla, ho ota le ho theola boima ba' mele ntle le sesebelisoa se le seng," ho bolela Adam Rosante, mokoetlisi ea tummeng le sengoli sa 'Mele oa bobeli oa metsotso e 30. . ho phahamisa linako tsa boithapollo ba hau ba 'mele.

Sena ha se senyehe hantle: Morupeli e mong le e mong ea tsebahalang o tla u joetsa hore senotlolo sa lenaneo lefe kapa lefe le ntle la ho ikoetlisa se fapane. Leha ho le joalo, haeba u sheba ponahalo ea boikoetliso, hangata ho bonahala eka motho e mong le e mong o siea litšepe lerōleng.

"Sesebelisoa se setle ka ho fetisisa seo u nang le sona ke 'mele oa hao," ho bolela mokoetlisi Kira Stokes, moqapi oa The Stoked Method. Stokes ke 'muelli e moholo oa boikoetliso ba' mele, 'me o na le metsamao e ikhethang e makholo sebakeng sa hae sa sesole (joalo ka metsamao ena e 31 ea mapolanka!). Empa oa lumela feela ho shebana le boima ba 'mele ho na le liphoso tsa eona. O re: "U fokolloa ke seo u ka se fang 'mele oa hao.

Taba ea pele, ho etsa li-push-ups le ho hula-ups ho nka sebopeho se nepahetseng le matla - ha li bonolo ho motho ea tloaelehileng, Stokes o re. "O batla ho tseba ho sebetsa 'meleng oa hau maemong ohle a tsamaeang,' me ka linako tse ling ha ho khonehe haeba o se matla haholo libakeng tse ling tsa 'mele oa hau." Ke hona moo bohlokoa ba koetliso ea boima bo kenang.

O hlalosa li-dumbbells tse batlang li tšoana le liphetoho, ho u hlomella bakeng sa lintho tse thata. "Ke lula ke bolella bareki ba ka hore mosebetsi oa boima oo re o etsang ke ho haha ​​matla ao u a hlokang hore u khone ho phahamisa le ho theola boima ba 'mele oa hau."

Taba ea hore batho ba bangata ba maketse ha ho tluoa thupelong ea setso ea boima ba 'mele kantle ho litlelase tsa studio, ke maikutlo a Stokes, ke bothata bo boholo. Ha e le hantle, o ile a theha lenaneo lohle le bitsoang Stoked MuscleUp-hobane o ne a ikutloa eka batho ba lahleheloa ke tsebo ea ho kenyelletsa litekanyo tse peli le ho sisinyeha ho phephetsa 'mele oa hau ka sebele, oa hlalosa. (Leka Stokes' 30-Day Arm Challenge e kopanyang boima ba 'mele le dumbbell e tsamaea hammoho.)

O re: "Ke ile ka utloa ho na le lekhalo indastering hobane re fetile ka holimo ka koetliso ea HIIT le boikoetliso ba 'mele le tsena tsohle tsa ho ikoetlisa lapeng - mme ke' muelli e moholo oa seo." "Empa hape o tlameha ho tseba metheo ea ts'ehetso." (Mabaka a 8 a hore na ke hobane'ng ha u lokela ho phahamisa litšepe tse boima.)

Boikoetliso ka kakaretso bo tlohile ho seo, a hatisa polelo e tummeng "motsamao oa terene o fetang mesifa," o re. "Empa ke lumela hore u tlameha ho koetlisa mesifa molemong oa ho koetlisa motsamao."

Ka mantsoe a bonolo feela, joaloka linthong tse ngata bophelong, ho leka-lekana ke habohlokoa. "Ho hlakile hore ho ikoetlisa ka 'mele ho molemo ho feta letho, empa nke ke ka khothaletsa ho etsa joalo feela," ho bolela Joel Martin, Ph.D., moprofesa ea thusang kinesiology Univesithing ea George Mason. "Ho fumana melemo e felletseng, o hloka ho phahamisa litekanyo tse boima hape."

Hape ho na le kotsi ea ho otla sehlabeng. "Ho sa tsotellehe hore na u etsa'ng, haeba kamehla u etsa boikoetliso bo tšoanang, 'mele oa hao o tla ikamahanya le maemo' me o ke ke oa susumetsa ka ho lekaneng ho baka liphetoho meleng ea hau kapa 'meleng oa hao," Martin o re. (Sheba maqheka ana a Plateau-Busting ho Qala ho Bona Liphetho ho Gym!)

Ha re sa bua, o ka khona lahleheloa matla haeba u tsepamisitse maikutlo ho boima ba 'mele feela, ho latela boemo ba hau ba hona joale ba ho ikoetlisa.Le ha batho ba bangata ba ka ntlafatsa le ho fumana matla qalong ka boikoetliso ba 'mele, bakeng sa ba seng ba ntse ba ka etsa, re, li-push-up tse 30, tse shebaneng feela le koetliso ea boima ba' mele li tla etsa hore matla a hau a fokotsehe, Martin oa hlalosa.

"Ho na le mokhoa o mong o sa rateheng ho bonoa boikoetlisong bo etsa li-bicep curls. Ha ke na lihlong. Ke khona ho bicep curl ho fihlela ke le putsoa sefahlehong. Hape nka etsa drakone ea komodo fatše," Stokes o re. "'Me e tsoa ho matla ao ke a hahang ho tloha ho phahamisa litšepe."

Ntlha ea bohlokoa: Haeba u hlapantse koetliso ea hau ea boima ba 'mele molemong oa ho ikoetlisa ha u le hae, u kanna oa batla ho nahana ka ho itlhalosa hape ka boima ba litekanyo tsa mahala. Stokes o re: "Ke phetoho ea kelello e lokelang ho etsahala." "Batho ha baa lokela ho hlajoa ke lihlong ho kena le ho nka sete ea li-dumbbells."

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