Mekhoa e meng e metle ea ho hatisa leoto

Litaba

• Matla a leoto
• Bahatisi ba maoto ba etsang?
• 1. Mochini oa khatiso oa leoto o sebelisa lihlopha tsa ho hanyetsa
• Khatiso ea leoto la leoto la Resistance, e robala
• Sebetsa sa khatiso sa leoto le tsoetseng pele
• 2. Lihlopa
• Li-squats tse tsoetseng pele
• Li-squats tsa Sumo
• Arohane squats
• 3. Masapo
• Matšoafo a tsoetseng pele
• 4. Ho tlola ho pharalletseng
• 5. Boikoetliso ba borokho
• Borokho bo tsoetseng pele
• Tsela

Matla a leoto

Hore na o sebelisa maoto ho matha marathone kapa ho fumana mangolo, ho ba le maoto a matla ho bohlokoa.

Mochini oa khatiso oa leoto, mofuta oa boikoetliso ba ho itoanela, ke tsela e ntlehali ea ho matlafatsa maoto a hau. E etsoa ka ho sututsa maoto a hau khahlanong le litekanyo mochining oa khatiso oa leoto.

Joalo ka boikoetliso bohle ba ho ikoetlisa, mechini e hatisang maoto e haha ​​mesifa, e fokotsa menyetla ea ho tsoa likotsi le ho loants'a tahlehelo ea mesifa e amanang le lilemo. Sena ke sa bohlokoa mesebetsing ea letsatsi le letsatsi e kang ho tsoha betheng le ho ea reka lijo.

Leha ho le joalo, ha u hloke mochini o turang kapa setho sa boikoetliso ho ikoetlisa maoto. Ka liikoetliso tsena tse hlano tse se nang mochini, o ka matlafatsa maoto a hau ka boiketlo lapeng la hau.

Bahatisi ba maoto ba etsang?

Mechine ea khatiso ea maoto e etsoa e lutse fatše. Maoto a hao a hatella khafetsa khahlanong le litekanyo, tse ka fetoloang ho latela boemo ba hau ba boikoetliso. Sena se shebile li-quads, glutes, hamstrings, letheka le manamane a hau.

Sebaka se lutseng sa khatiso ea leoto se thusa ho boloka mmele oa hau o kaholimo le 'mele oa hau o khutsitse. Ho boetse ho hloka tekano e nyane ho phahamisa litekanyo, ho latela phuputso ea 2016.

Ho na le mekhoa e mengata ea ho sebelisa mochini oa khatiso oa leoto. Tse ngata tsa tsona li ipapisitse le mekhoa ena e mehlano ea ho ikoetlisa:

1. Mochini oa khatiso oa leoto o sebelisa lihlopha tsa ho hanyetsa

Sehlopha sa ho hanyetsa se ka nkela boima ba mochini oa khatiso oa leoto sebaka. Mechine ea khatiso ea leoto e nang le lihlopha tsa ho hanyetsa e sebetsa mesifa e tšoanang le e hatisoang ka leoto mochining. Lihlopha tsa Resistance lia nkeha ebile li kopane, ka hona li bonolo ho sebelisoa maemong a fapaneng.

Lisebelisoa li hlokahala: Sehlopha sa ho hanyetsa le moseme kapa setulo

Mesifa sebetsa: Li-quads, li-hamstrings, glutes, manamane

Khatiso ea leoto la leoto la Resistance, e robala

Mofuta ona o etsa hore o sebetse khahlano le matla a khoheli, joalo ka mechini ea khatiso ea leoto mochining.

1. Robala moseme ka sefahleho. Phahamisa maoto a hau holim'a 'mete. Koba mangole a hau, u thehe lehlakore la 90 degree. Flex maoto a hao, o supa menoana ea hau ho siling.
2. Koahela lebanta maotong a hau 'me u tšoare lipheletsong. Boloka maoto a hao a bapile.
3. Tobetsa maoto a hau khahlano le lihlopha ho fihlela maoto a otlolohile.
4. Koba mangole a hau ho khutlela ho likhato tse 90.
5. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12.

Haeba mokokotlo oa hau o hloka khefu, o ka etsa mechini ea khatiso ea leoto setulong.

1. Lula u otlolohile setulong. Pepeta mokokotlo oa hau ebe o boloka mokokotlo oa hau o bataletse.
2. Koahela sehlopha maotong a hao ka bobeli ebe u tšoara lipheletsong ka holim'a lirope tsa hau.
3. Tšoaea maoto a hau khahlanong le sehlopha ho fihlela maoto a otlolohile.
4. Koba mangole ho khutlela sebakeng sa ho qala.
5. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12.

Sebetsa sa khatiso sa leoto le tsoetseng pele

Ho eketsa ho hanyetsa, sebelisa sehlopha se khuts'oane kapa se tenya.

2. Lihlopa

Li-squats li etsisa motsamao oa likhatiso tsa maoto. Li entsoe ka boemo bo otlolohileng, ka hona mokokotlo oa hau o tlase o amohela khatello e nyane. Haeba u na le bohloko ba mokokotlo kapa likotsi, squats e kanna ea ba mokhoa o motle oa ho tobetsa leoto.

Lisebelisoa li hlokahala: Ha ho joalo

Mesifa sebetsa: Quads, glutes, hamstrings

1. Ema le maoto a hau ka bophara ba letheka. Jala lirethe tsa hau fatše 'me u shebe menoana ea hau pele.
2. Bakeng sa teka-tekano, otlolla matsoho ka pele kapa u kopanye matsoho.
3. Romella letheka morao. Koba mangole 'me u theole likoti. Etsa hore mokokotlo oa hao o otlolohe 'me sefuba se phahamisoe.
4. Ikokobetse ho fihlela lirope tsa hau li tšoana le fatše. Boloka mangole a hao maqaqailaneng.
5. Phunya lirethe tsa hao 'me u eme.
6. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12.

Li-squats tse tsoetseng pele

Ha o ntse o matlafala, leka ho ts'oara dumbbell kapa kettlebell ha o ntse o etsa squats.

Li-squats tsa Sumo

O ka thatafalletsa lintho ka ho etsa li-sumo squats. Boemo bo pharalletseng ba phapang ena bo shebile mesifa ea hau ea kahare ea serope.

1. Ema maoto a hao a le sephara hanyane ho feta bophara ba letheka.
2. Tobana le menoana ea hao ea maoto ka lehlakoreng le leng, hole le 'mele oa hau. Jala lirethe tsa hau fatše.
3. Kopanya matsoho a hau kapa u tšoare boima.
4. Sutumelletsa letheka morao, koba mangole, 'me u theole likoti. Etsa abs ea hau ho boloka mokokotlo oa hao o otlolohile le sefuba se otlolohile.
5. Ikokobetse ho fihlela lirope tsa hau li tšoana le fatše. Boloka mangole a hao maqaqailaneng.
6. Tlanya ka har'a lirethe tsa hau ho ema.
7. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12.

Arohane squats

Ho phephetsa leoto le le leng ka nako, arola squats. Phetolelo ena e shebana le li-quads le glutes tsa hau.

1. Tsamaea ka leoto le le leng pele le le leng morao. Tlosa boima ba hao bo boholo ho leoto le ka pele. Phahamisa serethe sa leoto la hao la morao.
2. Shebana le menoana ea hao ea maoto pele. Kopanya matsoho a hau hammoho.
3. Koba mangole 'me u theole letheka, u li boloke li tsamaisana le mahetla a hao.
4. Ikokobetse ho fihlela lengole la hao la mokokotlo le le kaholimo ho fatše.
5. Finyella maqhubu a hau ebe u khutlela sebakeng sa ho qala.
6. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12. Pheta ka leoto le leng.

3. Masapo

Malepa, joalo ka squats, kopanya mesifa ea leoto ntle le ho eketsa khatello mokokotlong oa hau. Ketso ea ho hatela pele e sebetsa li-quads le glutes tsa hau.

Lunge e fapane le squat e arohaneng. Lunge e kopanya maoto ka bobeli ka nako e le 'ngoe, ha squat e arohaneng e sebelisa e le' ngoe ka nako.

Lisebelisoa li hlokahala: Ha ho letho

Mesifa e ile ea sebetsa: Quads, glutes, hamstrings

1. Ema le maoto a hao ka bophara ba letheka.
2. Tsamaea ka leoto le le leng pele 'me u tlohele letheka, u khumame ka mangole a likhato tse 90.
3. Ikokobetse ho fihlela serope sa hao se ka pele se tšoana le fatše. Boloka lengole la hao le ka pele holim'a leqaqailana la hao.
4. Phunya ka leoto la hao le ka pele ho khutlela sebakeng sa pele.
5. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12. Pheta ka leoto le leng.

Matšoafo a tsoetseng pele

Ho eketsa bothata, etsa matšoafo ka li-dumbbells. Tšoara letsoho le leng le le leng ebe u fanyeha matsoho mahlakoreng a hau. U ka li ts'oara kapela mahetla a hau.

4. Ho tlola ho pharalletseng

Ho qhomela ho pharaletseng, kapa ho qhomela ha senqanqane, ho aha matla a leoto ka metsamao e phatlohang. Khato ena e kopanya squat le katoloso e felletseng ea 'mele oa hau o tlase, e etsa hore e be mokhoa o motle oa khatiso ea leoto.

Haeba u e-na le mahlaba a kopaneng, etsa ho tlola ho pharalletseng ka tlhokomelo. Matla a nang le tšusumetso e matla a ka utloisa bohloko manonyello a hau.

Lisebelisoa li hlokahala: Ha ho joalo

Mesifa sebetsa: Li-quads, li-hamstrings, glutes, manamane

1. Ema maoto a hao a arohane ka mahetla.
2. Lahlela ka squat ka ho khumama ka mangole le ho sutumetsa letheka. Swing matsoho a hao ka mor'a hao.
3. Sokisetsa matsoho a hau pele 'me u sutumetse maoto fatše. Phatloha pele.
4. Lula ka maoto. Flex letheka, mangole le maqaqailana ho monya matla.
5. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12.

5. Boikoetliso ba borokho

Borokho bo tsitsisa le ho tiisa mokokotlo oa hau. E boetse e sebetsana le mofeng le lirope tsa hau, e fana ka melemo e ts'oanang ho mechini ea khatiso ea leoto mochini.

Lisebelisoa li hlokahala: Mat

Mesifa e ile ea sebetsa: Quads, glutes, hamstrings, letheka

1. Thetsa ka mokokotlo. Koba mangole ebe u jala maoto fatše, ka tlas'a mangole a hau. U ka beha maoto a hau holim'a bolo kapa bencheng ea boikoetliso.
2. Beha matsoho mahlakoreng a hau, liatla.
3. Tšoara mokokotlo oa hau le likoti.
4. Phahamisa letheka, u iketsetse mola o otlolohileng ho tloha mangoleng ho ea mahetleng. Khefutsa, joale theola letheka.
5. Qala ka sete e le 'ngoe ea makhetlo a 8 ho isa ho a 12.

Borokho bo tsoetseng pele

Haeba borokho ba mantlha bo le bonolo haholo, ts'oara lehare kapa barbell thekeng la hao.

Tsela

Ts'ebetso ena ea maoto e tla matlafatsa 'mele oa hau o tlase ntle le mochini. Li kopanya mesifa e mengata ka nako e le 'ngoe, ho lokisetsa' mele oa hau ho etsa mesebetsi ea letsatsi le letsatsi le ho ikoetlisa ka linako tse ling.

Le ha mekhoa e meng ea khatiso ea leoto e sa sebelise mochini, polokeho e ntse e le senotlolo. Haeba u sa tsoa ithuta ka matla, bua le ngaka pele. Qala ka litekanyo tse bobebe le maemo a tlase.

Kamehla futhumala pele u ikoetlisa. Sena se tla thibela kotsi le ho fana ka oksijene mesifa ea hau. Ho fihlela matla a mmele ohle, sebetsa sehlopha se fapaneng sa mesifa letsatsi ka leng.