Boikoetliso bo Boholo ba 'Mele bo Holimo Bakeng sa Basali

Litaba

• Rea qala
• Futhumala pele
• Ho ikoetlisa ka letsoho
• 1. Li-curls tsa Dumbbell
• 2. Litekanyetso tsa morao-rao
• 3. Triceps ina
• 3 HIIT e Tsamaea ho Matlafatsa Lihlomo
• Boikoetliso ba morao
• 4. Khanyetso sehlopha ho hula ka thoko
• 5. Mokhahlelo oa matsoho a mabeli
• 6. Mangeloi a marako
• Ho ikoetlisa sefubeng
• 7. Tobetsa sefubeng
• 8. Ba hloang lithaba
• Boikoetliso ba mahetla
• 9. Dumbbell ea pele e phahamisa
• 10. Deltoid phahamisa
• Malebela a polokeho
• Ntlha ea bohlokoa

Koetliso ea ho hanyetsa, e tsejoang hape e le koetliso ea matla, ke karolo ea bohlokoa ea tloaelo efe kapa efe ea boikoetliso, haholo bakeng sa mmele oa hau o holimo. Mme, ho sa tsotelehe seo batho ba bang ba ka u joetsang sona, e ke ke ea u fa mesifa e meholohali, e kholohali le e phatsimang.

Ebile, ho ikoetlisa mesifa matsohong, mokokotlong, sefubeng le mahetleng ho bohlokoa ho boloka mmele oa hau o kaholimo o le matla le ho fa mesifa tlhaloso. Haeba u mosali, melemo ea koetliso ea matla e feta hole le mesifa ea molumo, e hlalositsoeng.

Ho ea ka Rebekah Miller, MS, CSCS, NASM-CPT, mothehi oa Iron Fit Performance, ho aha matla 'meleng oa hau o holimo ha ho etse feela hore mesebetsi ea letsatsi le letsatsi e be bonolo ho e etsa, empa hape e thusa ho thibela lefu la masapo le ho ntlafatsa maemo.

Karolo e molemohali ke efe? U ka etsa boitlhakiso ba ho ikoetlisa ka boiketlo ka tlung ea hau. Ho u thusa hore u qale ho khothaletsa 'mele oa hau o kaholimo, re hlophisitse boikoetliso bo bong bo molemohali boo u ka bo etsang kae kapa kae, nako efe kapa efe, ka lisebelisoa tsa mantlha feela.

Rea qala

Koetliso ea matla lapeng e bonolo haholo. Lisebelisoa tseo u li hlokang li kenyelletsa:

• moseme oa ho ikoetlisa
• lihlopha tse fokolang tsa ho hanyetsa tsa matla a fapaneng
• lihlopha tse peli kapa tse tharo tsa li-dumbbells tse nang le litekanyo tse fapaneng

Futhumala pele

Mokhoa o bonolo le o sebetsang ka ho fetesisa oa ho itokisetsa 'mele oa hau bakeng sa ho ikoetlisa ke ho futhumala pele ka ho ikoetlisa ho eketsang tsamaiso ea hau le ho lebisa mesifa eo o tla beng o e sebetsa.

Bakeng sa boikoetliso ba 'mele bo kaholimo, sena se ka bolela ho etsa mekoloko ea matsoho, litselana tsa moea, ho tsoka matsoho le ho potoloha ha mokokotlo. Hape, ho etsa motsamao o bobebe oa pelo o joalo ka ho tsamaea kapa ho matha sebakeng ho ka matlafatsa sekhahla sa pelo ea hau mme ha etsa hore mali a hao a phalle.

Ho latela American Council on Exercise, ho nka karolelano ea metsotso e 8 ho isa ho e 12 ho futhumala ka botlalo.

Ha u se u futhumetse, u ka qala ho tsepamisa mohopolo ho ikoetliseng ho itseng bakeng sa matsoho, mokokotlo, sefuba le mahetla.

Ho ikoetlisa ka letsoho

1. Li-curls tsa Dumbbell

Lipheo: biceps

1. Ema kapa u lule u kentse letsoho ka letsohong le leng le le leng, matsoho lehlakoreng la hao, maoto a bophara ba mahetla.
2. Boloka litsoeng tsa hau haufi le 'mele oa hau' me u fetole li-dumbbells kahoo liatla tsa matsoho a hau li shebile 'mele oa hau. Ena ke boemo ba hau ba ho qala.
3. Phefumoloha haholo 'me ha u tsoa, ​​phunya litekanyo ho ea holimo ha u ntse u fumana li-biceps tsa hau.
4. Ema hanyane ka holimo ho kobeho, ebe o theohela boemong ba ho qala.
5. Pheta makhetlo a 10 ho isa ho a 15. Etsa lihlopha tse 2 ho isa ho tse 3.

2. Litekanyetso tsa morao-rao

Lipheo: triceps

1. Ema o kentse letsoho ka letsohong le leng le le leng, liatla li shebane. Etsa hore mangole a hao a kobehe hanyenyane.
2. Ho boloka mokokotlo oa hao o otlolohile, itšetleha pele ka lethekeng la hao e le hore 'mele oa hau o tšoane le fatše. Kopanya mantlha ea hau.
3. Boloka hlooho ea hau e tsamaellana le mokokotlo oa hau, matsoho a kaholimo haufi le 'mele oa hau,' me matsoho a hau a pele a kobehetse pele.
4. Ha u ntse u hemela holimo, tšoara matsoho a hau a holimo ha u ntse u otlolla litsoeng ka ho sutumetsa matsoho a hao morao le ho kenya likhahla tsa hau.
5. Emisa hanyane ebe o hula moea ebe o khutlela sebakeng sa ho qala.
6. Pheta makhetlo a 10 ho isa ho a 15. Etsa lihlopha tse 2 ho isa ho tse 3.

3. Triceps ina

Lipheo: li-triceps le mahetla

1. Lula setulong se tiileng. Beha matsoho mahlakoreng a hau 'me maoto a hao a batale fatše.
2. Beha liatla tsa hau li shebile tlase pela letheka 'me u tšoare pele setulong.
3. Tlosa 'mele oa hau setulong ha u ntse u tšoara setulo. Mangole a lokela ho kobeha hanyane 'me maqhubu a hau a lokela ho thekesela fatše. Matsoho a hau a lokela ho otlolloa ka botlalo, ho tšehetsa boima ba hau.
4. Inhale le ho theola 'mele oa hau ho fihlela litsoeng li theha lehlakore la 90 degree.
5. Ema hanyenyane ka tlase, phefumoloha, ebe u sutumetsa 'mele oa hau ho ea sebakeng sa ho qala, u penya li-triceps tsa hau kaholimo.
6. Pheta makhetlo a 10 ho isa ho a 15. Etsa lihlopha tse 2 ho isa ho tse 3.

3 HIIT e Tsamaea ho Matlafatsa Lihlomo

Boikoetliso ba morao

4. Khanyetso sehlopha ho hula ka thoko

Lipheo: mokokotlo, li-biceps, li-triceps le mahetla

1. Emang le otlolohile matsoho ka pel'a lona ka bolelele ba sefuba.
2. Tšoara sehlopha sa ho hanyetsa ka thata pakeng tsa matsoho a hau e le hore sehlopha se tšoane le lefatše.
3. Ho boloka matsoho ka bobeli a otlolohile, hula lebanta sefubeng ka ho tsamaisa matsoho a hau kantle. Qala motsamao ona ho tloha bohareng ba morao.
4. Boloka lesapo la mokokotlo o otlolohile ha u ntse u pepeta mahetla a hao mahetleng. Khefutsa hanyane, ebe butle butle khutlela sebakeng sa ho qala.
5. Pheta makhetlo a 12 ho isa ho a 15. Etsa lihlopha tse 2 ho isa ho tse 3.

5. Mokhahlelo oa matsoho a mabeli

Lipheo: mokokotlo, li-biceps, li-triceps le mahetla

1. Tšoara dumbbell letsohong le leng le le leng 'me u eme ka maoto u arohane ka bophara ba mahetla.
2. Koba mangole hanyenyane 'me u tlise' mele oa hao pele ka ho khumama thekeng. Matsoho a hau a lokela ho otlolloa ka li-dumbbells haufi le mangole a hau. Boloka mokokotlo oa hau o ntse o sebetsa ho pholletsa le mokhatlo.
3. Ho boloka 'mele oa hau o kaholimo o khutsitse, kenya mesifa mokokotlong oa hau, koba matsoho a hau,' me u hulele litšepe tsa letheka lehlakoreng la hao. Ikemisetse ribcage ea hau.
4. Khefutsa 'me u tobetse kaholimo.
5. Butle-butle litekanyo ho ea sebakeng sa ho qala.
6. Pheta makhetlo a 10 ho isa ho a 12. Etsa lihlopha tse 2 ho isa ho tse 3.

6. Mangeloi a marako

Lipheo: mokokotlo, molala le mahetla

1. Ema ka mokokotlo oa hao, mokokotlo o kaholimo, mahetla le hlooho e petelitsoe ka tieo leboteng. Maoto a hau a ka ba hole le lebota hanyane ho o thusa ho beha mmele oa hau hantle. Etsa hore mangole a hao a kobehe hanyenyane.
2. Otlolla matsoho ka kotloloho ka holim'a hlooho ea hau ka mekokotlo ea matsoho a hau leboteng. Ena ke boemo ba hau ba ho qala.
3. Pepeta mesifa ea bohareng ba morao ha u ntse u thellela matsoho tlase mahetleng a hau. Boloka 'mele oa hau o hatelletse ka thata leboteng nakong eohle ea motsamao.
4. Suthela matsoho a hau tlase leboteng ho fihlela a le tlase hanyane ho feta mahetla a hau. Ka bokhutšoanyane tšoara boemo bona, ebe u thellela matsoho morao ho ea moo u qalang teng ha o ntse o petelletse lebota.
5. Pheta makhetlo a 15 ho isa ho a 20. Etsa lihlopha tse 2 ho isa ho tse 3.

Ho ikoetlisa sefubeng

7. Tobetsa sefubeng

Lipheo: sefuba, mahetla, triceps

1. Robala holim'a moseme oa ho ikoetlisa u khumame ka mangole le lesela le bobebe letsohong le leng le le leng. U ka etsa boikoetliso bona bencheng.
2. Eketsa litsoeng ho ea boemong ba likhato tse 90 ka morao matsoho a phomotse fatše. Li-dumbbells li lokela ho ba sefubeng sa hau.
3. Phefumoloha haholo 'me ha u tsoa, ​​atolosa matsoho a hau ho fihlela li-dumbbells li batla li ama.
4. Khefutsa, ebe u khutlela sebakeng sa ho qala.
5. Pheta makhetlo a 10 ho isa ho a 15. Etsa lihlopha tse 2 ho isa ho tse 3.

8. Ba hloang lithaba

Lipheo: sefuba, mahetla, matsoho, mokokotlo le mokokotlo

1. Fumana boemo ba mapolanka kapa pushup. Boloka matsoho a hau a le tlasa mahetla a hau, 'me mokokotlo oa hau o phutholohile, letheka le tsamaisane le mahetla, maoto a bophara ba letheka.
2. Ka potlako tlisa lengole la hao le letona ho leba sefubeng. Ha u ntse u e khanna, hula lengole le letšehali ho ea sefubeng.
3. Fetola koana le koana lipakeng tsa maoto ka lebelo le potlakileng.
4. Pheta metsotsoana e 20 ho isa ho e 40. Etsa lihlopha tse 2 ho isa ho tse 3.

Boikoetliso ba mahetla

9. Dumbbell ea pele e phahamisa

Lipheo: mahetla, haholo-holo mesifa e ka pele ea deltoid

1. Tšoara sekontiri se bobebe letsohong le leng le le leng.
2. Beha li-dumbbells ka pel'a maoto a hau a ka holimo ka likhahla tsa hao li otlolohile kapa li kobehile hanyenyane.
3. Phahamisa li-dumbbells pele le holimo ho fihlela matsoho a ka holimo a le holimo.
4. Tlaase ho boemo ba ho qala.
5. Pheta makhetlo a 10 ho isa ho a 15. Etsa lihlopha tse 3.

10. Deltoid phahamisa

Lipheo: mahetla, li-biceps le li-triceps

1. Ema ka maoto a bophara ba letheka, mangole a kobehile hanyane. Tšoara li-dumbbells haufi le 'mele oa hao, liatla li shebane le lirope tsa hao.
2. Tlohela pele hanyane thekeng 'me u kenye mokokotlo oa hau.
3. Phahamisetsa matsoho a hao lehlakoreng ho fihlela a fihla boemong ba mahetla 'me a theha "T."
4. Khutlela sebakeng sa ho qala.
5. Pheta makhetlo a 10 ho isa ho a 15. Etsa lihlopha tse 2 ho isa ho tse 3.

Malebela a polokeho

• Ho futhumala le ho phomola. Ho futhumala pele u ikoetlisa ho etsa hore 'mele oa hao o itokisetse ho ikoetlisa, hape ho fokotsa menyetla ea ho tsoa kotsi. Sebelisa bonyane metsotso e 5 ho isa ho e 8 ho etsa mofuta o mong oa pelo kapa matla. Ha u qetile ho ikoetlisa, iphe nako ea ho phomola le ho ikotlolla.
• Tsepamisa maikutlo ho foromo ea hau. Ha o qala mokhoa o itseng oa ho ikoetlisa, Miller o re tsepamiso ea hau e lokela ho ba ka sebopeho kapa mokhoa oa hau. Joale, ha o ntse o matlafatsa boits'epo, mamello le matla, o ka qala ho eketsa boima ba 'mele kapa o etsa sete tse ngata.
• Kopanya mantlha ea hau. Boikoetliso bo bong le bo bong bo boletsoeng kaholimo bo hloka matla a mantlha ho ts'ehetsa mokokotlo oa hau o ka tlase. Ho lula u bolokehile, etsa bonnete ba hore u kenya mesifa ea mpa pele u etsa ts'ebetso efe kapa efe 'me u ba boloke ba ntse ba kenella nakong ea boikoetliso.
• Emisa haeba u utloa bohloko. Boikoetliso bo kaholimo ba 'mele bo tla phephetsa mesifa ea hau mme e kanna ea u siea u le bohloko hanyane, empa ha ua lokela ho utloa bohloko. Haeba u etsa joalo, ema 'me u hlahlobe bothata. Haeba bothata bo bakoa ke sebopeho se sa nepahalang, nahana ka ho sebetsa le mokoetlisi oa hau. Haeba bohloko ba hau bo phehella le kamora ho lokisa foromo ea hau, latela ngaka ea hau kapa setsebi sa 'mele.

Ntlha ea bohlokoa

Ho hanela 'mele kaholimo kapa koetliso ea matla ho na le lethathamo le lelelele la melemo. E o thusa ho matlafatsa mesifa le mamello matsohong, mokokotlong, sefubeng le mahetleng. E boetse e u thusa ho chesa lik'hilojule, ho fokotsa kotsi ea kotsi, le ho haha ​​masapo a matla.

Bakeng sa litholoana tse ntle, leka ho ikoetlisa ka makhetlo a 'maloa ka beke. Qala butle ka ho pheta-pheta le ho beha tse fokolang, 'me butle-butle eketsa matla a ho ikoetlisa ha u ntse u matlafatsa matla a hau.