Boikoetliso bo 6 ba ho futhumatsa ho thusa ho matlafatsa boikoetliso ba hau

Litaba

• Melemo ea ho futhumala pele u ikoetlisa ke efe?
• Mofuthu oa matla ke eng?
• Static Stretch ke eng?
• Ho ikoetlisa
• Li-squats
• Mapolanka
• Mapheo a lehlakoreng
• Li-push up
• Triceps warmup
• Leoto la ho matha lea phahamisa
• Mofuthu o lokela ho ba telele hakae?
• Ntlha ea bohlokoa

Haeba u haelloa ke nako, u ka 'na ua ikutloa u lekeha hore u tlōle mofuthu oa lintho tse futhumetseng ebe u ikakhela ka har'a boikoetliso ba hau. Empa ho etsa joalo ho ka eketsa menyetla ea hau ea ho tsoa kotsi, mme ha eketsa khatello mesifa ea hau.

Ha u itokisetsa mofuta ofe kapa ofe oa boikoetliso, ekaba boikoetliso ba pelo, boikoetliso ba matla, kapa papali ea sehlopha, ho bohlokoa ho nka metsotso e 'maloa ho nolofatsa mesifa ea hau hore e be boikoetliso. Ho etsa joalo ho ka u thusa ho kotula meputso e mengata ea boikoetliso.

Mona ke melemo ea ho futhumala le mehlala ea boikoetliso ba ho futhumala boo o ka bo lekang pele o raha boikoetliso ba hau ho li-gear tse phahameng.

Melemo ea ho futhumala pele u ikoetlisa ke efe?

Ho ikoetlisa ho ka thusa 'mele oa hao hore o itokisetse ho ikoetlisa le ho o nolofalletsa ho ikoetlisa. Melemo ea bohlokoahali ea ho futhumala e kenyelletsa:

• Eketseha fetoha le maemo. Ho tenyetseha haholoanyane ho ka etsa hore ho be bonolo ho tsamaea le ho ikoetlisa ka nepo.
• Kotsi e tlase ea kotsi. Ho futhumatsa mesifa ea hau ho ka ba thusa ho phutholoha, mme hona ho ka lebisa ho.
• Phallo e eketsehileng ea mali le oksijene. Ho ba le phallo e ngata ea mali ho thusa mesifa ea hau ho fumana phepo e hlokahalang pele e kenella mosebetsing o matla haholo.
• Mosebetsi o ntlafalitsoeng. bontša hore ho futhumala ha mesifa ho ka u thusa ho sebetsa hantle.
• Mofuta o motle oa ho sisinyeha. Ho ba le motsamao o mongata ho ka u thusa ho tsamaisa manonyeletso a hau ka botlalo.
• Mathata a fokolang a mesifa le bohloko. Mesifa e futhumetseng ebile e phutholohile e ka u thusa ho tsamaea habonolo le ka bohloko kapa ho satalla.

Mofuthu oa matla ke eng?

Mohlomong u kile oa utloela ka mofuthu o matla oa ho futhumala le ho ema o tsitsitse mme oa ipotsa hore na ba fapane joang le hore na ba li etse neng.

Ho futhumala ho matla ho etsoa qalong ea kemiso ea hau ea ho ikoetlisa. E reretsoe ho qala 'mele oa hau ho sebetsa ka matla a holimo.

Mofuthu oa mofuthu o lebisa tlhokomelo liketsong tse ts'oanang le mekhatlo eo u tla e etsa ha u ntse u ikoetlisa. Mohlala, o ka ikotlolla ka mekhahlelo joalo ka mats'oafo kapa li-squats, kapa metsamao e bobebe joalo ka ho palama baesekele kapa ho matha.

Ho futhumala ho matla ho ka thusa ho aha matla, ho tsamaea le tšebelisano, e leng se ka thusang ho ntlafatsa ts'ebetso ea hau ea boikoetliso.

Static Stretch ke eng?

Ho otlolla ka setotsoana ho sebetsa haholo qetellong ea boikoetliso ba hau. E na le li-stretches tse tšoareloang nako e telele ho thusa ho lelefatsa le ho lokolla mesifa ea hau le lisele tse sebetsang. Sena se fapane le mofuthu o futhumetseng hobane o boloka 'mele oa hau o khutsitse.

Ho ikotlolla ka botsitso ho ka thusa ho eketsa lebelo la hau la ho sisinyeha le ho fetoha ha maemo. Mehlala e meng e kenyelletsa:

• triceps e otlolla
• hip flexor e otlolla
• ho robala hamstring

Ho ikoetlisa

O ka etsa mofuthu o ikhethileng oa papali, kapa o ka leka mekhoa e latelang ea ho futhumatsa e kenyelletsang metsamao e mengata. Hammoho, boikoetliso bona bo ka thusa ho lokisa mesifa ea hau bakeng sa boikoetliso bo bongata.

U ka qala butle butle ka mokhoa o bonolo oa boikoetliso bo bong le bo bong pele u kenella mohatong o thata haholoanyane oa ho tsamaea.

Li-squats

Li-squats ke boikoetliso bo fapaneng bo shebileng mesifa e mengata 'meleng oa hau o tlase, ho kenyeletsoa li-quads, li-hamstrings le glutes.

U ka nolofalletsa li-squats tsa pele ka ho ea bohareng. Joale, o ka eketsa bothata butle-butle kahoo ho pheta-pheta tse 'maloa tsa ho qetela ke li-squats tse felletseng.

Ha u se u futhumetse, u ka nyolla matla ka ho ts'oara litekanyo ha u etsa li-squats tsa hau.

Ho etsa squat:

1. Ema le maoto a hao ka bophara ba letheka ebe u sututsa menoana ea hau ho ea pele kapa ho ea lehlakoreng le leng hanyane.
2. Etsa mokokotlo oa hau, boloka mokokotlo oa hao o otlolohile, 'me u theole letheka butle-butle ho fihlela lirope tsa hau li lekana le fatše.
3. Ema hanyenyane ka mangole, empa eseng ka n ,'ane ho menoana ea hau ea maoto.
4. Exhale 'me u eme morao.
5. Etsa lihlopha tse 1 ho isa ho tse 3 tsa makhetlo a 12 ho isa ho a 15.

Mapolanka

Mapolanka ke mofuthu o motle oa ho aha matla a mantlha le a morao, hape le ho ntlafatsa botsitso le boemo ba 'mele.

Ha u se u futhumetse, u ka iphephetsa ka liphapang tse kang lepolanka la forearm le lehlakore le lehlakoreng.

Ho etsa lepolanka:

1. Kena maemong a pushup. Haeba u sa qala, u ka qala ka ho etsa lepolanka ka mangole. Haeba u tsoetse pele haholo, u ka leka ho etsa lepolanka liphakeng tsa hao. Haeba u le kae kae, u ka leka ho etsa lepolanka le phahameng ka matsoho a hau a atolositsoeng ka botlalo.
2. Boloka liatla le menoana ea hau e lenngoe fatše. Boloka mokokotlo oa hao o otlolohile mme mesifa ea hau ea mantlha e tiile. Se ke oa lumella hlooho kapa mokokotlo oa hau hore o thelle tlase.
3. Tšoara lepolanka la hau metsotsoana e 30 ho isa ho motsotso o le mong.

Mapheo a lehlakoreng

Boikoetliso bona bo sebetsa 'meleng oa hau o ka tlase mme bo ka thusa ho matlafatsa maoto, maqhubu le letheka. U ka nolofalletsa matšoafo a pele a seng makae ka ho ea bohareng feela, ebe u fetela ho lunge e felletseng.

Kamora hore o futhumale, o ka eketsa bothata ka ho etsa sete o sebelisa li-dumbbells kapa letsoho le fapaneng.

Ho etsa lehlakoreng le leng:

1. Ema le maoto a hao ka bophara ba letheka.
2. Tobetsa ka leoto la hao le letona ha u hata leoto le letšehali ho ea ka ho le letšehali.
3. Ho tloha mona, robala fatše ha u ntse u koba leoto la hao le letšehali 'me u boloka leoto la hao le letona le otlolohile.
4. Emisa hanyenyane ka lengole la hao le letšehali, empa eseng ka n beyond'ane ho menoana ea hau ea maoto. Phahamisa letheka 'me u khutlisetse leoto la hau le letšehali sebakeng sa ho qala.
5. Etsa lunge ka lehlakoreng le letona. Sena ke rep.
6. Etsa lihlopha tse 1 ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 15.

Li-push up

Boikoetliso bona ba khale bo sebetsa 'meleng oa hau o kaholimo, bokong le ho phatsima. Ho o etsa hore o se ke oa ba thata haholo, o ka etsa pushups ka mangole a hau.

Ha u se u futhumetse, o ka eketsa bothata ka ho khefutsa boemong bo tlase metsotsoana e mmalwa.

Ho etsa pushup:

1. Ipehe boemong bo phahameng ba mapolanka, kaholimo ho pushup, liatla tsa hau li bataletse fatše mme matsoho a le bophara ba lehetla. Boloka mahetla a hao a eme hantle matsohong a hau. Mokokotlo oa hau o lokela ho ba sephara le maoto a hau a be hammoho kamora hao. Boloka abs ea hau e huloa.
2. Butle-butle 'mele oa hau fatše. U se ke ua lumella 'mele oa hau kapa mokokotlo oa hau. Litseko tsa hau li ka hlaha nakong ea motsamao ona.
3. Hang ha sefuba kapa selelu se batla se ama fatše, tobetsa holimo le ho otlolla matsoho. Boloka litsoeng tsa hau li kobehile ho qoba hyperextension.
4. Etsa lihlopha tse 1 ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 12.

Triceps warmup

Boikoetliso bona bo kenyelletsa mekhahlelo e 'maloa e ka thusang ho lokolla le ho futhumatsa litlolo tsa hau.

Ho etsa triceps warmup:

1. Eketsa matsoho ho ea mahlakoreng hore a tšoane le fatše, u boloke liatla tsa hau li shebile fatše.
2. Boloka matsoho a hao a otlolohile 'me u a potolohe ka mekoloko ea morao.
3. Kamor'a metsotsoana e 20 ho isa ho e 30, potoloha matsoho ka ho potoloha.
4. Kamora metsotsoana e 20 ho isa ho e 30, shebisa liatla tsa hau pele 'me u otlolle matsoho morao le morao.
5. Kamor'a metsotsoana e 20 ho isa ho e 30, pheta ho sisinyeha ha liatla le liatla tsa hau li shebile morao, holimo le tlase.
6. Etsa lihlopha tse 1 ho isa ho tse 3 tsa mekhatlo ena.

Leoto la ho matha lea phahamisa

Ho phahamisa maoto ho ka thusa ho etsa hore pelo ea hau e pompe le ho ntlafatsa ho potoloha 'meleng oa hau.

Ho latela sebaka seo u nang le sona, u ka matha sebakeng kapa ua matha u ea koana le koana. Etsa karolo ka 'ngoe ea boikoetliso bona metsotsoana e 30 ho isa ho motsotso o le mong. U ka fokotsa matla a boikoetliso bona ka ho bo etsa ka lebelo la ho tsamaea.

Ho etsa maoto a ho matha a phahamisa:

1. Ho matha butle haholo.
2. Kamora hoo e ka bang motsotso, o matha ha o ntse o phahamisetsa mangole a hao sefubeng bonyane metsotsoana e 30, kapa o matha ha o ntse o raha maoto a hao o shebile marameng a hao.
3. Khutlela ho matha butle butle.

Mofuthu o lokela ho ba telele hakae?

Leka ho qeta bonyane metsotso e 5 ho isa ho e 10 u futhumala. Ha boikoetliso ba hau bo ntse bo le matla haholo, mofuthu oa hau oa mocheso o lokela ho ba telele.

Shebana pele le lihlopha tse kholo tsa mesifa ebe u etsa li-warmup tse etsisang metsamao e meng eo u tla e etsa ha u ntse u ikoetlisa. Mohlala, haeba u rera ho matha kapa ho palama baesekele, e etse butle butle hore u futhumale.

Ntlha ea bohlokoa

Le ha hangata ho hlokomolohuoa, boikoetliso ba mofuthu ke karolo ea bohlokoa ea tloaelo efe kapa efe ea boikoetliso. 'Mele oa hau o hloka mofuta o itseng oa ts'ebetso ho etsa hore mesifa ea hau e futhumale pele o qala ho ikoetlisa.

Ho futhumala ho ka thusa ho matlafatsa maemo a hau le ts'ebetso ea lipapali, hape ho fokotsa menyetla ea ho tsoa kotsi.

U ka etsa mefuta e tsamaeang butle butle eo u tla e etsa nakong ea boithapollo ba hau, kapa u ka leka mefuta e fapaneng ea boikoetliso ba ho futhumala, joalo ka tse boletsoeng kaholimo.

Haeba u sa tsoa phela hantle 'meleng kapa u na le bophelo bo botle ba bongaka kapa kameho ea bophelo bo botle, etsa bonnete ba hore u buisana le ngaka ea hau pele u qala lenaneo le lecha la boikoetliso.