Sengoli: Florence Bailey
Letsatsi La Creation: 25 La March 2021
Ntlafatsa Letsatsi: 4 November 2024
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Litaba

Kamora lilemo tsa ngangisano, potso ea hore na basali ba ka tseba ho hula 'mele e felile ka molao. Ke 'nete: Basali ba libōpeho le boholo bo sa tšoaneng ba ka-le etsa-crush hula ka mehla. Empa ho thoe'ng haeba, leha u entse boiteko bo matla, ha u e-so khone ho khokhothela? Litsebi tse peli tsa ho hula li sekaseka lintho tse ka u sitisang - le hore na u ka li sututsa joang. (E amanang: U ka etsa joang (Qetellong!)

1. U ntse u sa kholoe hore u ka etsa hula-up.

Ho ea ka Karen Smith, morupeli ea hloahloa oa kettlebell le morupeli ea ka sehloohong oa boima ba 'mele le StrongFirst, le leng la mabaka a maholohali ao basali ba loantšanang le ho hula ka' mele ha se 'mele; ke kelello. O re: “Ke khale re bolelloa hore re ke ke ra khona ho etsa sena. "Kahoo hang ha [basali] ba loana, ba khutlela mohopolong oo." Haeba u na le bothata ba ho itšepa ( * phahamisa letsoho *), leka ho bona. Ntle le moo, o tlameha ho e bona hore o e lumele ho e fihlela, ho bolela Smith.


Etsa sena: Ha u ntse u lutse fatše, beha letsoho le leng sefubeng 'me le leng ka mpeng ho u thusa ho bona hore na phefumoloho ea hau e tsoa kae. Koala mahlo a hao 'me u tsepamise maikutlo ho phefumoloha ka botebo ka diaphragm ea hau. U tla tseba hore u phefumoloha hantle ha u sutumetsa letsoho le ka mpeng ea hau. Hang ha u phefumoloha ka matla 'me u tlositse likelello tsa hau litšitiso, qala pono ea hau: Ak'u inahane u tlolela holong ea ho hula, u tiisa' mele oa hao, u ikhula holimo le holimo, 'me u khutlele hape boemo ba letsoho le otlolohileng. Haeba u khona, qeta metsotso e seng mekae u shebelletse letsatsi le leng le le leng. U ka e etsa pele u robala, ntho ea pele hoseng, kapa esita le ka kamoreng ea boima.

2. Ha o feto-fetohe.

Na u ea hantle bakeng sa ho hula ka ho feletseng, u hlōleha ho fihla ka holimo ho bar, ua nyahama, ua ema, 'me u leka hape libeke tse seng kae hamorao? Leha ho le joalo, haeba u batla ho hula pele u sa thusoe, u lokela ho e sebetsa ka mokhoa o tsitsitseng, ho bolela Meghan Callaway, mokoetlisi ea matla Vancouver, BC, le moetsi oa Lenaneo la Ultimate Pull-Up. Mokhoa o motle oa ho ikoetlisa haeba o sa khone ho o etsa (leha ho le joalo) ke ho tsoela pele ka mefuta e fapaneng ea li hula pele.


Etsa sena: Kenyelletsa mefuta e fapaneng ea ho hula ho fetotsoeng kemisong ea hau matsatsing a mararo a sa latellanang ka beke. Smith o khothaletsa ho arola mefuta e fapaneng ka hona o sebetsana le tse bonolo ka ho fetisisa ka letsatsi le bobebe (mohlala, li-hangs tsa mantlha), e thata ka mokhoa o itekanetseng ka letsatsi le bohareng (mohlala, concentric hang), le phetoho e thata ka letsatsi le boima (mohlala, eccentric hula). Ho ea ka Smith, ho lekanya boiteko ba hau ho pholletsa le beke ho tla netefatsa hore o fa 'mele oa hau monyetla oa ho fola le ho ikamahanya le maemo ho hola. Haeba ho hula holimo ke sepheo sa hau sa mantlha sa koetliso, sebetsana le phapano ea hau ea ho hula qalong ea boikoetliso ba hau ha u sa tsoa hloeka. Qala ka liphetoho tse bonolo le tsoelo-pele ha u se u sa phephetsoe.

Motheo oa Hang

Tšoara mokoallo oa ho hula ka liatla tsa hau tse shebileng hole le 'mele oa hau. E fanyehe ho tloha bareng u atolose matsoho a hao ka ho feletseng, mahetla a theoha 'me maoto a theoha bencheng kapa fatše. Tšoara halelele kamoo u khonang. Tšoara mokokotlo oa hau, u hatelle li-glutes, 'me u koale maoto a hao ho boloka' mele oa hau o le thata ka hohle kamoo ho ka khonehang. Tšoara metsotsoana e 5 ho isa ho e 30. Pheta ho fihlela ho lihlopha tse 5.


Hang ea Concentric

Sebelisa benche kapa u tlolele bareng hore o be boemong bo holimo ba ho hula ka matsoho a kobehileng, mahetleng a tlase. Itokisetse mokokotlo oa hao, pepeta khanya ea hao 'me u fetole maoto ho boloka' mele oa hao o le thata ka hohle kamoo ho ka khonehang. Tšoara metsotsoana e 5 ho isa ho e 30. Pheta ho fihlela ho lihlopha tse 5. Hang ha o ka ts'oara metsotsoana e 20 ho isa ho e 30, o se o loketse ho hula ka mokhoa o ikhethileng. Haeba u sa khone ho etsa "concentric hang" ho tloha bareng ea ho hula, fetola ka ho ts'oara TRX, mochini oa Smith, kapa mochini o tsitsitseng oa squat rack.

Ho hula ha Scapular

Tšoara thipa e hulang matsoho a hao a shebile hole le 'mele oa hau. E fanyehe ka har'a bar ka matsoho a atolositsoeng ka ho feletseng 'me u tlohe holim'a benche kapa fatše. Tšoara mokokotlo oa hau 'me u pete mahare a mahetla ho e mong. Joale, lumella mahetla a hao hore a phutholohe e le hore likhahla tsa mahetla a hao li suthe hole le tse ling. Qala ka lihlopha tse 1 ho isa ho tse 3 tsa li-reps tse 8 ho isa ho tse 10 'me u hahe lihlopha tse 3 tsa 12 ho isa ho tse 15 ka khefu e nyenyane sebakeng se ka holimo.

Eccentric Pull-Up

Sebelisa benche kapa u tlolele bareng hore o be boemong bo holimo ba ho hula ka matsoho a kobehileng. Theola 'mele oa hao butle butle kamoo u ka khonang tlas'a taolo ho fihlela matsoho a otlolohile. Ikemisetse ho etsa lihlopha tse 3 tsa reps tse 4 ho isa ho tse 6, u qete metsotsoana e 3 ho isa ho e 5 molemong oa ho theola. Hang ha o ka etsa lihlopha tse 3 tsa makhetlo a 5 ho isa ho a 6 a metsi, tsoela pele ho hula ka thuso ea sehlopha.

Banded Pull-Up

Tšoara sehlopha sa ho hanyetsa ho potoloha bareng ea ho hula ebe u kenella ka leoto ka leoto le le leng, u sebelisa benche ha ho hlokahala. Tšoara mekoallo ea hula 'me u fanyehe hore matsoho le maoto a otlolohe. Qala motsamao ka ho hula mahare a mahetla ho ea mokokotlong oa hau. Ha o ntse o hulela holimo bareng, leka ho se sebelise matla afe kapa afe ho tsoa sehlopheng. Ho thatafatsa boikoetliso, sebelisa sehlopha se tšesaane. Etsa lihlopha tse 3 tsa likhahla tse 6 ho isa ho tse 10 u sebelisa thuso e nyane kamoo ho ka khonehang ha u ntse u boloka foromo e phethahetseng bakeng sa rep e 'ngoe le e' ngoe.

3. U sebelisa matsoho.

Ho ea ka Callaway, basali ba bangata ba leka ho itšetleha ka matla a matsoho a bona ho hulela ka holim'a bar. Empa ho sebetsana le ho hula joalo ka biceps curl ea 'mele ke mohato o fosahetseng. Ntle le moo, o na le mesifa e meholo mokokotlong le mahetleng e ka hlahisang matla le motsamao o mongata ho feta mesifa e menyenyane matsohong a hao. Duo e le 'ngoe e matla ke latissimus dorsi ("lats"), e leng mesifa e' meli e bōpehileng joaloka fan e koahelang boholo ba mokokotlo oa hau. Matšoao a mang a bohlokoa a 'mele o ka holimo leetong la hau la ho hula ke mesifa e potileng mahetla a hao, kapa scapulae. Hammoho, lats le scapula tsa hau li theha sehlopha se matla. Li sebelise!

Etsa sena: Nako e tlang ha o leka ho hula, ekaba o thusitsoe kapa o sa thusoa, tsepamisa maikutlo ho qala motsamao ka mahetla ho e-na le ho hula ka matsoho, 'me u hule mahetla a hao ho ea mokokotlong oa hau le tlase nqa ea letheka, ho bolela Callaway. Haeba u na le bothata ba ho hula likhahla tsa mahetla morao, kenyelletsa li-pull-ups tsa scapular mosebetsing oa hau oa beke le beke oa ho hula. (Related: Tataiso ea hau ea ho etsa Pull-Up, Master Crow Pose, le tse ling)

4. U e nka e le boikoetliso ba 'mele o ka holimo.

E, li-lats le li-scapulae ke senotlolo sa ho khokhothela tulo ea hau ea pele (bona kaholimo), empa ha ho joalo tsohle. Callaway o re: "E le hore u khone ho hula pele, 'mele oohle oa hau o tlameha ho sebetsa e le yuniti e lumellanang." Sena se bolela hore o hloka ho ithuta ho se kopanele feela li-lats le scapulae tsa bohlokoa, empa hape le li-glutes, core, esita le maoto.

Etsa sena: Ha o etsa hula-up kapa mofuta o fe kapa o fe o fetotsoeng, shebisisa ho hlopha mokokotlo oa hau, ho pepeta botle ba hau, le ho tsoka maoto ho chesa mesifa ea leoto. Sepheo? Ho boloka 'mele oa hau o le thata ka hohle kamoo ho ka khonehang neng kapa neng ha o leketlile bareng.

5. U itšetleha haholo ka lihlopha.

U kanna oa lekeha ho tlola khatelo-pele e ngoe le e ngoe ebe u sebelisa sehlopha sa ho hanyetsa ho u thusa ho qala ho hula pele, empa ho na le menyetla ea hore u tla liehisa tsoelo-pele ea hau. Ho ea ka Callaway, sehlopha sa bohanyetsi se fana ka thuso moo batho ba bangata ba e hlokang hanyane: ka tlase ho hula. Ka lebaka leo, ha ho mohla u fumanang matla a ho hula lisenthimithara tse 'maloa tsa ho qetela holimo, e leng moo batho ba bangata ba hlolehang ka ho hula. "Sehlopha se ka loka haeba se entsoe ka nepo, empa hobane batho ba bangata ha ba se etse ka nepo, ha ho mohla ba etsang tsoelo-pele," ho bolela Callaway.

Etsa sena: U ntse u ka sebelisa sehlopha, empa etsa bonnete ba hore u kokotetse li-progressions tse ling (hang-hang hang-hang, concentric hang, scapular pull-ups, eccentric pull-ups) pele. Ho sebetsana le li-progression tse ling ho tla u matlafatsa ha o ntse o u ruta mokhoa oa ho kopanya le ho laola lats tsa hau, mahetla a mahetla, mantlha, le khanya ho pholletsa le motsamao, ho o etsa hore o se khone ho sesa le ho sebelisa matla a tsoang ho sehlopha ho o isa tlhorong ea bareng.

6.Tšoaro ea hau e fokola.

Haeba u na le bothata ba ho leketla bareng, u tla ba le bothata ba ho khokhothela holimo. Mme hang ha o etsa fumana ts'ebetso ea hau ea pele, ts'oaetso e fokolang e tla senya tsoelo-pele e eketsehileng, haholo haeba o leka ho hula ka boima. Callaway o re: "Haeba ts'ebeliso ea hau e le khokahano ea hau e fokolang, seo se tla u fokotsa." Mme ha o ntse o tla matlafatsa matla ka ho etsa lintlafatso tse fetotsoeng, Callaway o khothaletsa ho kenyelletsa boitlhakiso bo ikhethileng ho ts'ehetsa tloaelo ea hau ea ho hula. (Mona ke hore na ke hobane'ng ha ho le bohlokoa ho ba le matla a ho tšoara hantle.)

Etsa sena: Etsa boikoetliso bo le bong kapa tse peli tse ikhethileng qetellong ea kemiso ea hau makhetlo a mararo kapa a mane ka beke.

Pinch-Grip Tsamaea

Tšoara lipoleiti tse nyane tsa boima ba 'mele (leka lipoleiti tse 5 kapa tse 10)' me u li manehe ka letsohong le le leng, u li tšoare ka lehlakoreng la hau. Monwana wa hao o motona o lokela ho ba sephara ka ho felletseng ha o bapisoa le lipoleiti tse ka lehlakoreng le haufi le 'mele oa hao le menoana ea hau e bataletse ka ho felletseng ka lehlakoreng le leng. Tsamaea ka limithara tse 25 ho isa ho tse 50 ha u ntse u penya lipoleiti lehlakoreng la hau. Fetola mahlakore. Pheta ka kakaretso ea lihlopha tse 3 ka lehlakoreng le leng.

Towel Hang

Tšoara thipa e hulang matsoho a hao a shebile hole le 'mele oa hau. Iketlile bareng ka matsoho a atolositsoeng ka botlalo, mahetla a theohile le maoto ho tloha bencheng kapa fatše. Tšoara metsotsoana e 10 ho isa ho e 30. Pheta ka kakaretso ea lihlopha tse 3.

Lebotho le le leng Kettlebell Bottoms-Up Hold

Tšoara kettlebell ka mofeng hore tlase ea tšepe e shebane le siling. Koba letsoho la hau likhato tse 90 kahoo kettlebell e ka pel'a 'mele oa hau. Haeba ho hlokahala, sebelisa letsoho la hao le sa lefelloeng ho thusa ho tsitsisa kettlebell. Tšoara metsotsoana e 10 ho isa ho e 30 ebe u pheta kakaretso ea lisete tse 3. Callaway e khothaletsa ho qala ka kettlebell ea boima ba likilo tse 10 ho isa ho 25.

Dumbbell Tsoela

Tšoara dumbbell e boima letsohong le leng le le leng ho theosa le mahlakore a hau. Ntle le ho lumella mmele oa hau ho its'etleha ka lehlakoreng le leng, tsamaea limithara tse 25 ho isa ho tse 50. Pheta ka kakaretso ea lihlopha tse 3.

Fat Gripz Curl

Kenya Fat Gripz (sekotwana sa sekhomaretsi se eketsang bophara ba bar efe kapa efe kapa boima ba mahala) ho dumbbell le ho etsa "biceps curl" e tloaelehileng. Ikemisetsa lihlopha tse 3 tsa li-reps tse 8 ho isa ho tse 15 ka letsoho. Callaway o khothalletsa ho qala ka dumbbell e boima ba lik'hilograma tse 10 ho isa ho tse 25. U ka sebelisa Fat Gripz bakeng sa boikoetliso bo bong neng kapa neng ha u batla ho ts'oara.

Lentsoe la ho Qetela ka Boima ba 'Mele

Haeba u nkile mafura a 'mele a mangata, u ka thatafalloa ke ho hula litšila ho feta motho eo u tsamaeang le eena. Ntle le moo, ha o na le mafura a mangata 'meleng, o tla tlameha ho hula bareng haholo, ho bolela Smith. Seo se boletse, ho latela motho ka mong. Ka mohlala, mosali a ka ba boima ba lik'hilograma tse 100 empa a ntse a thatafalloa ke ho hula-up hobane feela a e-s'o hahe matla a hae a holimo kapa ho ithuta mokhoa o nepahetseng. Ho sa le joalo, mosali ea boima bo batlang bo imena habeli a ka ba le nako e bonolo ea ho fihla tlhorong ea bareng haeba a na le matla le bokhoni bo holimo ba mmele. Boitšoaro ba pale? Se ke oa lumella palo e sekaleng ho u thibela ho koetlisetsoa batho ba hulang. Callaway o re: "Ke boikoetliso bo botekgeniki haholo, 'me hangata mokhoa o sebelisa ntho e' ngoe le e 'ngoe."

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