Koetliso ea morao-rao: Boikoetliso ba 6 le mokhoa oa ho etsa

Litaba

• 1. Ho hula ka pele
• 2. Pulley e boletsoeng
• 3. Khoele e kobehileng
• 4. Patlisiso ea mobu
• 5. Reverse fofa
• 6. Surfboard

Koetliso ea morao e arotsoe ke lihlopha tsa mesifa tseo u batlang ho li sebetsa, 'me li lokela ho bonts'oa ke setsebi sa thuto ea' mele ho latela sepheo sa motho. Kahoo, boitlhakiso bo sebetsang mokokotlong o kaholimo, bohareng le lumbar bo ka bonts'oa, bo ka etsoang ka lihlopha tse 3 tsa makhetlo a 10 ho isa ho a 12, kapa ho latela tataiso ea morupeli.

Leha ho le joalo, hore liphetho li fihlelloe, ho hlokahala hore koetliso e etsoe ka matla le ho hlompha litataiso tse hlokahalang mabapi le letoto la ho pheta-pheta le likhefu. Ntle le metsi le phepo e nepahetseng le e leka-lekaneng, e lokelang ho tataisoa ke setsebi sa phepo ho latela sepheo.

1. Ho hula ka pele

Ha e hula ka pele, e tsejoang hape e lepulley ka pele, boikoetliso bo entsoe bo lutse bo shebile mochini. Ebe matsoho a hau a le holim'a mohele, tlisa bareng ho ea sefubeng. Hore motsamao o etsoe hantle, 'mele oa' mele ha oa lokela ho etsa hore motsamao o ee morao le morao, joalo ka morao le morao, ke matsoho feela a tlamehang ho tsamaea. Boikoetliso bona bo sebetsa haholo mesifa ea bohareng ba morao, e bitsoang latissimus dorsi.

2. Pulley e boletsoeng

Pulley e boletsoeng e lula fatše, sefahleho se shebane le mochini le kholomo e otlolohileng. Ebe motho ea hulang liphahlo, o etsa motsamao ho tloha holimo ho ea tlase ho bula le ho koala matsoho.

Motsamao oa boikoetliso bona o sebetsa mesifa eohle ea mokokotlo, empa haholo e tlohang bohareng ho isa qetellong, e bitsoang latissimus dorsi, mme tlhaloso ea boikoetliso bona e tla shebana haholo le mokokotlo o ka tlase.

3. Khoele e kobehileng

Ho etsa stroke se kobehileng, motho o tlameha ho ts'epa torso pele hanyane ebe o ts'oara bareng ka matsoho hole hole le mola oa lehetla. Ebe u qala motsamao ka ho sotha litsoeng, u tlise bareng ka mpeng ebe u khutlela sebakeng sa ho qala ho laola motsamao.

Boikoetliso bona bo bontšoa hore bo sebetsa mesifa ea bohareng le lehlakoreng la mokokotlo, o bitsoang, trapezius e bohareng, infraspinatus le latissimus dorsi.

4. Patlisiso ea mobu

Ho bolaoa ntle le ho sebetsa mesifa e potileng mokokotlo, lehlakoreng la mokokotlo le lumbar, le eona e kenya tšebetsong mesifa ea mokokotlo oa serope le glutes le mpa, e nkuoa e le boikoetliso bo felletseng le bo khahlisang ho ba batlang hypertrophy.

Ho etsa setopo, motho o lokela ho ba le maoto a bophara bo lekanang le mangole le matsoho bophara bo lekanang le mahetla. Joale, mokhatlong oa ho nka bareng fatše, tsoha ho fihlela o eme ka botlalo, le bara ka mpeng ebe o khutlela mokhatlong oa pele o nang le bara fatše, o boloka mokokotlo oa hau o lula o otlolohile hape o tsitsitse.

5. Reverse fofa

Ho etsa boikoetliso bona, motho o tlameha ho lula a shebile mochini, sefuba se le khahlano le benche. Ebe u otlolla matsoho ho fihlela u ka ts'oara mekoallo ea lisebelisoa, matsoho a otlolohile, u li bule ho fihlela u utloa mesifa ea morao e ts'oaroa.

Mesifa e sebelisitsoeng ho fofa ka morao ke e tsoang molaleng ho ea bohareng ba mokokotlo, e bitsoang rhomboid, poso deltoid le trapezius e tlase.

6. Surfboard

Boto e ka ba le litsela tse 'maloa tsa ho e etsa, empa e tloaelehileng haholo e etsoa ka mpeng ea hau, e phomotse ka litsoeng le maotong, mesifa e sebelisitsoeng ho ikoetlisong ena ke trapezius e felletseng, e qalang molaleng ebe e nyolohela bohareng ba mokokotlo.

Ntle le ho matlafatsa mesifa, boto e ka boela ea imolla bohloko bo bohloko ba morao mme ea sebetsa mpa. Sheba mefuta e meng ea boto.