Boikoetliso bo Kopanetsoeng ba Tsamaiso e 5 ea ho Tsamaisa maemo le Mosebetsi

Litaba

• 1. Ho tsamaea ha leqaqailaneng
• 2. Ho tsamaea lilulong tse butsoeng
• 3. Li-windmill tsa mokokotlo oa Thoracic mokatong
• 4. Ho feta ka mahetla
• 5. Masakana a halofo ea molala
• Mehato ya tlhokomelo
• Ntlha ea bohlokoa

Na u batla ho qhomela holimo, ho matha ka lebelo, le ho khona ho tsamaea ntle le bohloko? Haeba u le mahlahahlaha 'me u ikoetlisa khafetsa, lebaka leo e kanna eaba ha u fihlelle lipheo tsa hau ha se lebaka la ho hloka mesebetsi, empa ke ho hloka botsitso.

Ho tenyetseha ke bokhoni ba manonyeletso a hau ho tsamaea ka bongata ba ona ntle le bohloko kapa ho satalla. E boetse e bua ka botsitso ba mesifa e tšehetsang manonyeletso. Matšoao le li-tendon tse tenyetsehang li lumella ho sisinyeha ho hoholo nakong ea mesebetsi.

Ho na le boikoetliso bo bongata boo o ka bo etsang ho ntlafatsa maemo a hau, ho kenyeletsoa le ho otlolla. Ho otlolla ka botsitso, kapa ho ts'oara boemo bo le bong bakeng sa nako e telele, e kanna ea ba mokhoa oa hau o khethiloeng oa ho futhumala pele o ikoetlisa.

Ho ea ka phuputso e phatlalalitsoeng ho Journal of Strength and Conditioning Research, ho bonahala eka ho otlolla ka matla, kapa ho otlolla ha o ntse o tsamaea, ho molemo ho feta ho ikotlolla e le karolo ea mofuthu.

Metsotso e 10 feela ea mofuthu o futhumetseng pele ho boikoetliso e hokahantsoe le lintlafatso tsa nako ea shuttle, bolo ea bongaka e lahlela hole, le ho tlolela hole.

Leka mekhoa ena e mehlano ea ho ikoetlisa ho ntlafatsa maemo a hau a kopaneng le ts'ebetso hore o tsebe ho tsamaea hantle, ho o lumella ho ntlafatsa matla le ts'ebetso nakong ea boikoetliso bo latelang.

1. Ho tsamaea ha leqaqailaneng

Tsamaiso e ntle ea maqaqailana e thusa ho tsitsisa hantle, ho oa ho fokolang, le ts'ebetso e ntle nakong ea mesebetsi e kang squats le deadlifts.

Lisebelisoa li hlokahala: haho lea mong

Tsamaiso: dorsiflexion ea maqaqailana, palesa ea semela

1. Ema hodimo pela lebota.
2. Beha letsoho le le leng leboteng bakeng sa tšehetso.
3. Butle-butle u fetele pele menoaneng ea hau ea maoto, u fihla boemong ba menoana.
4. Butle-butle khutlela lirethe tsa hao, o phahamisa menoana ea hau fatše.
5. Pheta makhetlo a 10.

2. Ho tsamaea lilulong tse butsoeng

Lenonyeletso la hao la noka ke bolo le socket e tsamaeang hohle. Ho bohlokoa ho futhumatsa letheka le mesifa e e potileng pele ho boikoetliso bofe kapa bofe, kaha ke bafani ba bohlokoa ba ho leka-lekanya le botsitso.

Lisebelisoa li hlokahala: haho lea mong

Mesifa sebetsa: glutes, flex flexers, extensors ea letheka, baholehi ba letheka, adductors ea letheka

1. Ema o telele ka maoto a bophara ba letheka.
2. Jala maoto a hau fatše 'me u phahamise lengole la hao le letšehali sefubeng.
3. Etsa selikalikoe ka lengole la hao le letšehali, u le nyolle 'me u le tšele' meleng oa hau ebe o ea lehlakore le tlase.
4. Beha leoto la hau le letšehali fatše 'me u phete ka lehlakoreng le letona.
5. Pheta makhetlo a 10, ebe u pheta tatellano ea ho tsamaisa maoto ka lehlakoreng le leng ka ho tlisa leoto la hau lehlakoreng pele ebe u tšela 'mele oa hau.

3. Li-windmill tsa mokokotlo oa Thoracic mokatong

Mokokotlo oa hau oa mokokotlo o bohareng ba mokokotlo oa hau, ho tloha botlaaseng ba molala ho ea fihla moo likhopo tsa hau li fellang teng.

Ho tsamaea hantle mokokotlong oa thoracic ho u lumella ho tsamaisa matsoho ka bolokolohi holim'a hlooho ea hau ebe u ea lehlakoreng le leng. Ho se tsamaee hantle ho ka lebisa ho bohloko le mahetla a mahetla, ho se phele hantle le bohloko bo ka morao ba mokokotlo.

Lisebelisoa li hlokahala: thaole kapa moqolo oa foam

Mesifa sebetsa: mesifa ea mantlha, mokokotlo o kaholimo, mesifa e tsitsisang mokokotlo le lits'oants'o

1. Robala fatše ka lehlakore.
2. Koba mangole le letheka ho fihlela likhatong tse 90 tse fetileng, u khumama ka pel'a hao fatše.
3. Otlolla leoto la hau le ka tlase 'me u phomole leoto la hao le ka hodimo holim'a roller ea foam kapa thaole ntle le ho fetola boemo ba eona.
4. Eketsa matsoho ka bobeli fatše, ka kotloloho ka pela mmele oa hau. Li lokela ho bokelloa, liatla hammoho, ka bolelele ba mahetla.
5. Butle-butle letsoho la hao le holimo ebe o le potoloha ho tloha ho uena, u bula sefuba sa hao holimo. Fetola hlooho le kutu ho fihlela letsoho la hao le le ka lehlakoreng le leng la 'mele oa hau, ha ho khonahala.
6. Tšoara boemo bona metsotsoana e meraro ebe o bo khutlisa butle hore o ame letsoho la hau le leng.
7. Pheta makhetlo a 5 ka lehlakoreng le leng.

4. Ho feta ka mahetla

Boemo bo bobe bo ka etsa hore batho ba bangata ba tiee sefubeng le ka pele ho lehetla. Ho futhumatsa mahetla pele u ikoetlisa ho tla thusa ho ntlafatsa sebopeho sa hau hape ho thibele likotsi.

Lisebelisoa li hlokahala: lefielo kapa phala ea PVC

Mesifa sebetsa: Cuff ea li-rotator, deltoid ea ka pele, sefuba le mokokotlo o kaholimo

1. Ema ka maoto a hao bophara ba mahetla ka thōko ho tšoara lefielo le tšoanang le fatše. Sebelisa ts'oaro e matla ea ho ts'oara bareng ka bophara kamoo ho ka khonehang.
2. Ho boloka matsoho a otlolohile, butle-butle phahamisa lefielo ka holim'a hlooho ea hau. Tšoara mokokotlo oa hau o tiile ho boloka boemo bo botle le botsitso.
3. Tlisa lefielo ka mor'a hlooho ea hau ho fihlela moo u khonang. Tšoara metsotsoana e 2 ebe u khutlela moo u qalang teng.
4. Pheta makhetlo a 5.

5. Masakana a halofo ea molala

Tsamaiso ea methapo e ka hlokomolohuoa khafetsa leha e le bohlokoa mesebetsing ea letsatsi le letsatsi. Ho sisinyeha hampe ha molala ho ka lebisa ho bohloko le mathata molaleng, hloohong le mokokotlong o kaholimo.

Lisebelisoa li hlokahala: haho lea mong

Mesifa sebetsa: li-flexers tsa molala le li-extensors, trapezius

1. Lula kapa u eme hantle u behile matsoho liropeng.
2. Shebisa hlooho ea hao ka lehlakoreng le leng ho fihlela u ikutloa u otlolohile. Butle-butle hlooho ea hau butle ho isa seledu sefubeng sa hao, o ea feela moo o ka khonang ntle le bohloko.
3. Tsoela pele ho phutha hlooho ea hau ka lehlakoreng le leng ho fihlela u utloa ho otlolla lehlakoreng le leng la molala oa hau.
4. Etsa didikadikwe tse 3 halofo, o tsamaye butle le ka thello ka motsamao.

Mehato ya tlhokomelo

Kamehla buisana le ngaka ea hau pele u qala lenaneo le lecha la boikoetliso. Ho futhumala ka matla le mefuta e mengata ea boikoetliso e kanna ea se tšoanele motho e mong le e mong, haholo-holo ba nang le likotsi tse fetileng kapa tse nkeloang sebaka ke manonyeletso.

Haeba u sa kholiseha hore u etsa boikoetliso bona ka nepo, batla thuso ho setsebi se tšoanelehang, joalo ka setsebi sa 'mele.

Ntlha ea bohlokoa

Tsamaiso e kopanetsoeng e ka ba le melemo e mengata ts'ebetsong bakeng sa batho maemong ohle a bophelo. Ke karolo ea bohlokoa ea boikoetliso bakeng sa baatlelete kapa ba ikoetlisetsang 'mele hape e ka ba molemo ho batho ba baholo ba nang le ramatiki kapa bohloko ba manonyeletso.

Leka mekhatlo ena ho ikutloa u futhumetse ebile u le mahlahahlaha pele u kenella mosebetsing oa hau o latelang.

Natasha Freutel ke mokoetlisi ea nang le lengolo la tumello ea mosebetsi le bophelo bo botle mme o sebelitse le bareki ba lilemo tsohle le maemo a boikoetliso lilemong tse 10 tse fetileng. O na le semelo sa kinesiology le tlhabollo. Ka koetliso le thuto, bareki ba hae ba khona ho phela bophelo bo botle mme ba fokotsa menyetla ea bona ea mafu, likotsi le bokooa hamorao bophelong. Ke blogger ea chesehang le sengoli se ikemetseng mme o natefeloa ke ho qeta nako a le lebopong la leoatle, a ikoetlisa, a nka ntja ea hae a hahlaula le ho bapala le lelapa la hae.