Mokhoa oa ho ikoetlisa sefubeng lapeng

Litaba

• Mokhoa oa ho ikoetlisa lapeng
• 1. Ponahalo e tloaelehileng (20x)
• tse peli.Ponahalo ea Isometric (metsotsoana e 15)
• 3. Motsoako o ka thoko (10x ka lehlakoreng le leng)
• 4. Ponahalo e fokotsehileng (20x)
• 5. Ponahalo e sekametseng (15x)
• 6. Ho phatloha ho phatlohang (10x)

Ho fumana boima ba 'mele jiming ke e' ngoe ea litsela tse molemohali tsa ho aha sefuba se matla le se matla, leha ho le joalo, koetliso ea sefuba e ka etsoa hae, leha e se na boima ba 'mele kapa mofuta ofe kapa ofe oa lisebelisoa tse ikhethang.

Ha boima bo sa sebelisoe, lekunutu la ho ikoetlisa ka katleho ke ho eketsa nako e tlas'a tsitsipano, ke hore, ho tlohela mosifa o kenngoeng nako e telele ho feta se tla hlokahala ka ts'ebeliso ea litekanyo. Lebaka ke hore, molemong oa ho hlasimolla kholo ea mesifa, ho hlokahala hore o siee mesifa e khathetse mme, leha sena se etsahala kapele ha o sebelisa boima, ha koetliso e etsoa hae ntle le lisebelisoa, tsela e molemohali ea ho khathala mesifa ke ho pheta-pheta .

Mokhoa oa ho ikoetlisa lapeng

Boikoetliso bo hlahisitsoeng ka tlase bo kenyelletsa mefuta e 6 ea boikoetliso ba 'mele, e leng e' ngoe ea boikoetliso bo felletseng ba ho koetlisa sefuba hae. Boikoetliso bo tlameha ho etsoa ka tatellano ho fihlela libaka tsohle tsa sefuba, ho lumella khefu ea metsotsoana e 30 ho isa ho e 45 lipakeng tsa boikoetliso bo bong le bo bong.

Li ikoetlisa tse 6 ke letoto la lithupelo, le lokelang ho phetoa pakeng tsa makhetlo a 3 ho isa ho a mane, ha phomolo e le teng lipakeng tsa metsotso e 1 ho isa ho e 2, ho fumana litholoana tse ntle. Koetliso ena e lokela ho etsoa makhetlo a 1 ho isa ho a 2 ka beke.

1. Ponahalo e tloaelehileng (20x)

Flexion ke molekane ea ka sehloohong ho ikoetliseng sefubeng lapeng, kaha e o lumella ho kenya libaka tse fapaneng tsa sefuba hantle. Ponahalo e tloaelehileng ke boikoetliso bo botle ba pele kaha bo o lumella ho futhumatsa mesifa butle-butle, o qoba likotsi.

Mokhoa oa ho etsa: beha matsoho ka bobeli fatše ka bophara ba mahetla ebe u otlolla maoto ho fihlela ba etsa mola o otlolohileng ho tloha mahetleng ho ea maotong. Kamora nako, ho boloka boemo bona, motho o lokela ho koba matsoho ebe o theoha ka sefuba a shebile fatše ho fihlela a etsa sekhutlo sa 90º ka litsoeng, a khutlela morao sebakeng sa ho qala. Etsa makhetlo a 20 kapele.

Ho bohlokoa hore nakong ea ts'ebetso ea ho phunya mpa e bolokiloe ka konteraka, ho netefatsa hore mokokotlo o lula o hokahane hantle. Batho ba nang le bothata bo boholo ba ho sututsa ba ka beha mangole fatše, mohlala, ho bebofatsa mojaro oa mesifa hanyane.

tse peli.Ponahalo ea Isometric (metsotsoana e 15)

Lebala la Isometric ke phapang ea ponahalo e tloaelehileng e u lumellang ho eketsa nako tlasa tsitsipano ea mesifa ea pectoral, e ratang kholo ea mesifa.

Mokhoa oa ho etsa: ho phunya ho tloaelehileng ho lokela ho etsoa, ​​empa kamora ho theola sefuba fatše ka litsoeng ka lenaka la 90º, o tlameha ho tšoara boemo bona metsotsoana e 15. Ka linako tsohle, ho bohlokoa hape ho boloka mpa ea hao e le thata, ho netefatsa hore mohala o otlolohileng oa bolokoa ho tloha maotong ho ea hloohong.

Haeba boikoetliso bo le thata haholo, o ka bo etsa ka mangole fatše mme ka linako tsa metsotsoana e 5, ka mohlala.

3. Motsoako o ka thoko (10x ka lehlakoreng le leng)

Mofuta ona oa li-push-up o arola mesifa ka lehlakoreng le leng la sefuba, e leng ho etsang hore tsitsipano ea mesifa e be kholo, e rate hypertrophy.

Mokhoa oa ho etsa: boikoetliso bona bo ts'oana le ho phunya ho tloaelehileng, leha ho le joalo, ho fapana le ho beha matsoho ka bobeli mahetleng ka bophara, letsoho le leng le lokela ho beoa hole le mmele, hore letsoho lena le otlolohe ka botlalo. Joale, motsamao oa ho theoha ka sefuba fatše o tlameha ho etsoa, ​​empa ho sebelisa matla feela lehlakoreng la sefuba le nang le letsoho le haufi haholo le 'mele. Boikoetliso bona bo lokela ho etsoa ka ho pheta-pheta makhetlo a 10 ka lehlakoreng le leng la sefuba.

Haeba boikoetliso bo le thata haholo, o lokela ho bo etsa ka mangole fatše.

4. Ponahalo e fokotsehileng (20x)

Li-push-up ke boikoetliso bo felletseng ba ho koetlisa mesifa ea sefuba, leha ho le joalo, ho etsa phapang e nyane lehlakoreng leo li sebetsoang ho lona ho ka thusa ho tsepamisa mohopolo hanyane sebakeng se holimo kapa ho tsoa sefubeng. Phetolelo ena eu lumella ho sebetsa haholo karolong e kaholimo ea mesifa.

Mokhoa oa ho etsa: boikoetliso bona bo hloka ho etsoa ka tšehetso ea benche kapa setulo. Ho etsa sena, o tlameha ho beha maoto ka bobeli setulong ebe, ho boloka boemo bo tloaelehileng ba ho phahama, empa maoto a phahame, o tlameha ho etsa li-push-up tse 20.

Ho leka ho fokotsa matla a boikoetliso, o ka khetha leoto le tlase, ka mohlala, ho theola boima ba 'mele sebakeng sa pectoral. Khetho e 'ngoe hape ke ho etsa lihlopha tse nyane tsa ho pheta-pheta tse 5 kapa tse 10 ka tatellano, ho fihlela li fihla ho 10.

5. Ponahalo e sekametseng (15x)

Kamora ho sebetsa ka thata sebakeng se kaholimo sa pectoral, maqhubu a sekametseng a tla thusa ho tsepamisa mohopolo hanyane karolong e ka tlase ea mosifa oa pectoral.

Mokhoa oa ho etsa: boikoetliso bona bo tlameha ho etsoa ka tšehetso ea benche kapa setulo. Tabeng ena, beha matsoho ka bobeli bencheng ebe u otlolla maoto le ho otlolla 'mele oa hau, ka boemo bo tloaelehileng ba ho kheloha. Kamora nako, etsa li-push-up, o isa sefuba nqa bencheng ho fihlela litsoeng li le ka lehlakoreng la 90º. Etsa makhetlo a 15 ka tatellano.

Haeba boikoetliso bo le boima haholo, o ka leka ho sebelisa tšehetso e tlase kapa, ha ho khonahala, etsa li-push-up ka mangole fatše, mohlala.

6. Ho phatloha ho phatlohang (10x)

Ho felisa letoto la koetliso le ho tiisa mokhathala oa mesifa, ho phatloha ho phatlohang ke boikoetliso bo botle, bo etsang hore mesifa eohle ea pectoral e sebetse 'me e sebelise matla ohle a khutsufatso.

Mokhoa oa ho etsa: ho phatloha ho phatlohang ho tšoana haholo le ho phunya ho tloaelehileng, leha ho le joalo, ha o khutlela sebakeng sa pele, kamora ho theoha ka sefuba ho ea fatše, matla a maholo a lokela ho etsoa ka matsoho khahlano le fatše, ho sutumetsa 'mele le ho theha hanyenyane qhomela. Sena se tiisa hore mesifa e sebetsa ka mokhoa o phatlohang. Pheta makhetlo a 10.

Boikoetliso bona bo baka mokhathala o mongata oa mesifa, kahoo haeba ho ba thata haholo ho o etsa, o lokela ho etsa li-push-up tse ngata kamoo o ka khonang ebe o phethela palo ea li-push-up tse haelloang ke li-push-up tse tloaelehileng.

Kamora boikoetliso bona, o lokela ho phomola lipakeng tsa metsotso e 1 ho isa ho e 2 ebe o khutlela qalong ea letoto lena, ho fihlela o qeta makhetlo a 3 ho isa ho a mane.