Koetliso ea Matla bakeng sa Boemo bo Phethahetseng

Litaba

• Boikoetliso ba 'mele ba motho e mong le e mong o hloka
• 1. "Y" Phahamisa
• 2. Tobetsa-Angle ka ho le letona
• 3. Mola o Phahameng
• 4. Khutlela fofa
• 5. Katoloso ea Hip ea makhetlo a mane
• 6. Lula Low Row
• 7. Lepolanka la Lehlakore
• 8. Nko Flexion
• 9. "T" Otlolla
• Tlhahlobo bakeng sa

Emisa hona moo — ntle le ho tsamaea, etsa tlhahlobo ea maemo. Ka morao? Chin e tsoa? Se ke oa tšoenyeha, koetliso ea matla e ka u thusa ho lokisa litloaelo tsa hau tse thata tsa ho roba. (Li-poses tsa yoga li tla thusa molala oa hau oa theknoloji hape.)

Slouching ha e etse feela sheba "blah"; e boetse e baka bohloko ba molala le mokokotlo, e fokotsa phallo ea oksijene mesifa ea hau, mme e fokotsa ho tenyetseha, e eketsa menyetla ea ho tsoa kotsi. Boikoetliso bona bo entsoe ke Doug Holt, mokoetlisi ebile e le mong'a Litsebi tsa maemo a boemo bo botle Santa Barbara, CA le Natalie Miller, ngaka ea kalafo ea 'mele setsing sa Vaida Wellness, Minnesota - e loants'a ho thatafala ha sefuba (e mpefatsang boemo bo bobe ba mmele) mme e matlafatsa mesifa e hula mahetla morao ho aha seemo se betere. (Ke e 'ngoe ea ho se leka-lekane ha mesifa ea batho ba bangata.)

Tšoara li-dumbbells tse bobebe (2- to 5-pound) dumbbells, 'mele oa' mele oa boima ba boima ba lik'hilograma tse 6 ho isa ho tse 10, mathata a mang a 'maloa le ho fela,' me u sebetsane le tloaelo ena ho fumana 'mele o holimo o betliloeng o sa shebahaleng feela o le telele hape o le matla empa hape e ikutloa ebile e sebetsa betere le eona. (Ha ho na lisebelisoa tse fumanehang habonolo? Leka ho ikoetlisa ntle le boima.

Boikoetliso ba 'mele ba motho e mong le e mong o hloka

Kamoo e sebetsang kateng: Makhetlo a mabeli kapa a mararo ka beke, etsa setulo se le seng sa tse supileng tsa pele, u phomole metsotsoana e 60 ho tloha lipakeng. Pheta habeli. Qetella ka potoloho e le 'ngoe ea boikoetliso ba molala le ho otlolla.

Kakaretso ea Nako: ho fihlela metsotso e 45

U tla hloka: 'Mele oa' mele, Boima ba mahala, Rolara ea foam, sehlopha sa Khanyetso, bolo ea Switzerland

1. "Y" Phahamisa

A.Tšoara dumbbell e bobebe letsohong le leng le le leng 'me u robale fatše le sefahleho ka mpa e shebaneng le bolo e tsitsitseng, maoto a otlolohile kamora hao, maoto a le bophara ho feta mahetla. Eketsa matsoho ho ea fatše ho etsa "Y," liatla li shebane.

B.Hula mahetla fatše le morao, ebe o phahamisa matsoho ho ea fihla bophahamong ba mahetla, u phunyeletse mahetla a mahetla hammoho. Khutlela boemong ba ho qala, 'me u phutholohe mahetleng.

Etsa lihlopha tse 3 tsaHo pheta makhetlo a 12 ho isa ho a 15.

Liphoso le Malebela:Tsamaiso ena e matlafatsa mokokotlo oa hau o ka morao, bohareng ba morao le mesifa e meholo, ho bolela Neuharth. Bakeng sa boikoetliso bo eketsehileng ba ho matlafatsa morao, leka hape ho ikoetlisa ka morao kemisong ea hau.

2. Tobetsa-Angle ka ho le letona

A.Ema ka maoto a arohaneng ka bophara ba mahetla 'me u tšoarelle thipa e boima ea 'mele e bophahamong ba sefuba ka pel'a hao, litsoele tse kobehileng ka likhato tse 90 le liatla li shebile fatše.

B.Boloka matsoho a holimo a lekana le mobu ebe o khutlisa mahetla morao, o tlisa bar ka morao hloohong. Sebaka se ka tlase ho boemo ba ho qala le ho pheta.

Etsa lihlopha tse 3 tsa12 ho isa ho 15 reps.

Liphoso le Malebela: Khato ena e sebetsa mokokotlong oa hau, ho bolela Holt. (Leka tsena tse ling tsa boikoetliso bo ka morao haeba u hlile u batla ho sebetsa sebakeng seo.)

3. Mola o Phahameng

A.Anchor bohareng ba tšupu ea ho hanyetsa bophahamong ba sefuba ha u ntse u lutse fatše kapa bolo ea botsitso. Tšoara ka bobeli mahetla a bophara ba mahetla ka bolelele ba sefuba ka pel'a hao, liatla li shebile fatše (tube e lokela ho ba taut).

B.Bend litsoeng, hula matsoho mahetleng. Khutlela sebakeng sa ho qala 'me u phete.

Etsa lihlopha tse 3 tsaBoikoetliso bo 15 ho isa ho 20.

Liphoso le Malebela: Holt o reretsoe haholo mahetleng le mokokotlong o kaholimo.

4. Khutlela fofa

A.Tšoara sehlopha sa ho hanyetsa kapa tšupu mahlakoreng ka bobeli. Qala ka matsoho a otlolohileng ka pel'a hao ka bolelele ba sefuba.

B.Ho boloka matsoho a otlolohile (empa a sa notleloa) atolosa matsoho ho ea mahlakoreng ho otlolla sehlopha, ho penya mahetla a mahetla hammoho qetellong ea mokhatlo. Khutlela ho qala, ho boloka motsamao o lieha ebile o laoloa.

Etsa lihlopha tse 3 tsa 15 reps.

Liphoso le Malebela: Ho sebetsa ka thata le mesifa ea sefubeng ho ka fella ka mahetla a chitja, ho bolela Miller. Ho loants'a seo, boikoetliso bona bo matlafatsa li-deltoids tsa hau tse ka morao (mokokotlo oa mesifa ea mahetla) le li-rhomboids (bohareng ba mokokotlo oa hau o kaholimo). Ke ka hona mohato ona e kanna ea ba boikoetliso bo botle ka ho fetisisa moo.

5. Katoloso ea Hip ea makhetlo a mane

A.Qala ka matsoho le mangole (mahetla ka kotloloho holim'a matsoho, letheka ka mangole) 'me u kene ka mpeng ka tlase. Phahamisa leoto le leng le khumame ka mangole likhatong tse 90, botlaaseng ba leoto bo shebile holimo.

B.Otlolla leoto ho leba siling ha u ntse u pepeta glutes, u ntse u hopotse hore u se ke ua theola mokokotlo o ka tlase.

Etsa lihlopha tse 3 tsa makhetlo a 15.

Liphoso le Litlhahiso: Ka ho arola li-glutes sebakeng sena, u boetse u sebetsa e meng ea mesifa e ka tlaase ea extensor, hammoho le mesifa ea hao e tebileng ea mpa-kaofela e le tsa bohlokoa bakeng sa ho boloka boemo bo botle, ho bolela Miller.

6. Lula Low Row

A.Anchor bohareng ba tšupu ea ho hanyetsa kapa lebanta bophahamong ba sefuba u lutse fatše kapa bolo ea botsitso. Tšoara lipheletsong tse peli tsa sehlopha ka matsoho a shebileng hare.

B.Hula lithapo tse lebileng ho uena, o tsepamisitse maikutlo ho boloka litsoeng haufi le mahlakore le mahetla li phutholohile, ha u ntse u pepeta mahetla fatše le morao.

Etsa lihlopha tse 3 tsa 15 reps.

Liphoso le Malebela: Ha u lula u itloaelitse ho lula u le maemong a mabe, maraba a hau a kaholimo a qala ho sebetsa hampe mme maraba a hau a tlase — mesifa e hulang mahetla a rona tlase le morao - a tloaetse ho "koala," ho bolela Miller. Ha o ntse o etsa boikoetliso bona, etsa bonnete ba hore o hulela mahetla a hau tlase le morao ho ea sebetsa mesifa e nepahetseng, o re.

7. Lepolanka la Lehlakore

A.Robala ka lehlakore, setsoe ka ho toba tlas'a lehetla la hao. Kenya mesifa e ka tlase ea mpa pele u phahamisetsa letheka moeeng, ha u ntse u leka ho etsa mola o otlolohileng ho tloha hloohong ho isa menoaneng. Haeba o hloka ho fetola, o ka qala ka mangole.

Tšoara metsotsoana e 30 ho isa ho metsotso e 2. Etsa lihlopha tse 3.

Liphoso le Malebela: Ho ikoetlisa ho hongata ho hloleha ho lebisa tlhokomelo ho li-oblique kapa gluteus medius (mosifa o monyane sehlopheng sa mesifa e meraro e bopang setono sa hau), ho bolela Miller. Lipolanka ke boikoetliso ba 'mele kaofela, empa mapolanka a mahlakoreng a hlolla haholo bakeng sa ho otla mesifa ena e' meli le ho ntlafatsa maemo ka ho etsa botsitso mokokotlong oa hao le pelvis.

8. Nko Flexion

A.Leshano le shebile holimo. Tšoara butle ka bonolo 'me u phahamise hlooho lisenthimithara tse 2 fatše. Tšoara metsotsoana e 5. Hlooho e ka tlase e khutlela fatše, e boloka seledu se sekame.

Etsa reps tse 10.

Liphoso le Malebela: Lihora tseo kaofela ho iPhone le komporong ea hau li u fa boemo ba hlooho ea pele, ho bolela Miller. Bakeng sa boemo bo nepahetseng ba 'mele, o lokela ho boloka litsebe tsa hau li tsamaisana le mahetla a hau. Ho ts'oara boemo boo ka linako tsohle, o tlameha ho matlafatsa mesifa ea hau e tebileng ea molala, e "sebetsang molaleng oa hau joalo ka 'mokokotlo' o etsang ka morao: ho theha botsitso le boemo bo nepahetseng" o re.

9. "T" Otlolla

A.Lula ka pel'a ntlha e 'ngoe ea rolara ea foam e nang le mangole a kobehileng le maoto a bataletseng fatše. Robetse morao joalo hlooho, mahetla le mokokotlo o kaholimo ho li roller; joale etsa "T" ka ho otlolla matsoho ho ea mahlakoreng, liatla li shebile holimo.

Tšoara motsotso o le mong.

Liphoso le Malebela: Tsamaiso ena e otlolla mesifa ea sefuba, e ka thusang ho lokolla li-shoudler tse chitja, ho bolela Holt.

Tlhahlobo bakeng sa