Boitlhakiso li ka mahetla

Moqotetsane thekeng le mahetleng sephara - ke loketseng khale oa botle e motona. Ho finyella ho, ba bangata ba koetlisitsoeng ka lilemo. Tseleng le tse lintlheng tsa boitlhakiso molemo ka ho fetisisa bakeng sa mahetleng 'me ba atisa ho - meroalo e boima. Ba bang ba ya data thuso tsoalo ho fihlella diphetho ka potlako, ha ba bang ba lokela ho sebetsa ka thata.

Ho phetha boitlhakiso li mahetleng, e Ke habohlokoa ho hopola tse ling tsa melao. Ka mokgwa wa katamelo e mong, ho na le e lokela ho ba ha ho ho feta repetitions lesometlhano. Homolog fuoa koetliso - e tšeletseng ho ea ho ba lilemo li robeli tsa boitlhakiso. E mong le e ba bona ba ka ho balwa ka disete tse 'nè tsa 8-12 reps. mosebetsi o eketsehileng ke ho ka etsahala ho ba le boima ba 'mele haholo le likhetla ka tse nyenyane le tse mahareng e hantle loketseng ho ithuta liphallelo, empa palo ea mesifa e lahlehile. Le, ya e le hantle, lenaneo hao ho fana ka koetliso e lokela ho kenyeletsa le leeme elaboration ea sefubeng 'me morao.

dira dithutiso tsa motheo mahetleng le - e mechine le fetohang. The mofuta pele kgothaletsa batho ba bangata. Me ea bobeli ke ho o ikemiseditse ho sehlopha se itseng sa mesifa. Ho joalo, nahana tsa boitlhakiso tsena mahetleng a hae.

A re ke re qala ka barbell bencheng o tobetsa ka kopano boemo ba ka lebaka la hlooho. Literene trapezius mesifa, triceps, serratus anterior le karolo e mahareng tsa mesifa deltoid. ho ikoetlisa Sena se ka etsoa ho tswa ho boemong ba bobeli ho kopano 'me ba eme. Hula moea, moo pepeta bareng, ho phahamisa e ka hodimo hlooho ea hae, joale exhale 'me ba khutlele ho boemong ba eona ba pele.

Bencheng ka sefubeng beha khatello e ka bohareng le ka pele la deltoids ena. E ka phetha bobeli eme 'me a bua leshano tlase. Nka barbell khotsofalletse ka holimo. Phehella ho sefubeng hae, o ile a elella elbows hae pele 'me jala ntle le tsona. Hoa hlokahala ho eketsa boima. Phefumoloho, pepeta bareng, ho phahamisa e tsoha. Matsoho ka nako ena e lokela ho ba ka kotloloho, khetla e lokela ho ba boemong bo lokileng ka oa hlooho ea ka. Ka nako eo, ha o ka botlalo tobetsa bareng, exhale. Ho phetha sena ema e le moqotetsane kapa lohle khotsofalletse. Maemong ana a mabeli a tla prokachany mefuta e fapaneng ya mesifa.

Ha lipompo tse mpe mahetleng dumbbell bencheng o tobetsa ho tloha boemong bo lutseng. Eme sena ka ho phethahala feela ke batho ba nang le ka lintho tse tebileng 'meleng ho koetlisoa. Ho joalo, lula fatše ka bencheng, 'me noa litleneng dumbbell ka holimo, tlisa ho sefuba, liatla tobane pele ka nako e tšoanang. Hema ntle le pepeta le dumbbells mora botlalo otlolla matsoho a hao, exhale. Phahamisang likhetla ka ha ka nako empa alternately.

Link ho selelu ea bareng. Shell fingerboard nka khotsofalletse ka holimo, ee lokela ho ba hanyenyane phahame ho feta bophara ka mahetla. Hanyenyane Arch morao hao ka thekeng ho ea, mahetleng otlolla. Elbows qhala ka letsohong le hula ka bona. Libaka tse Hloahloa tsa pele ena otlolle mesifa mahetla. Hlokomela: mokhatlo oo o etsoa ka e sothoe le hlalane litsoeng hae, ea ka lebelo ho lieha, u se ke ua slouch. Hula moea, moo tšoare phefumoloho le phahamisa khetla, ho fallela e ka tataiso tieo paatsepama. Ha bareng fihla selelu, exhale le mesifa le matla ho tsitsipane mahetleng. Lower letsoho ka thelelo ho boemong ba eona ba pele. Pheta potoloho ea makhetlo a 'maloa.

Hona joale, nahana tsa boitlhakiso tsena mahetleng a hae, joaloka Mahi. Joalokaha ho se ho boletsoe, ba pumped lihlopha leha e le mesifa motho. E mong oa mantlha ho hlapholla dumbbell e ka letsohong. Koetlisa mahetleng, trapeze le supraspinatus. Maoto a - ka mahetla-bophara ntle, vypryamte morao, matsoho le likhetla hanyenyane ka elbows koba. Phefumoloho. Tlose dumbbells holim'a hlooho ea hao ka holimo a hlooho ea hae, a tšoere phefumoloho ea hae. Exhale. Sena se lokela ho etsoa ka selikalikoe, 'me ka tieo ka' mele sefofane hao. Ha dumbbells ba boemong mahetla se, atolosa libetsa e kopanetsweng mahetla. Theola bona butle-butle, le exhale, ntle le ba kobang matsoho a hao.

Alternately phahamisa dumbbells le ha le eme. Hlahisa hlooho ka pele le deltoid mesifa. sena ke ea bohlokoa se mahareng ho ba kamehla sisinya bareng. Nka dumbbells, ema, theola matsoho a hao ka mahlakoreng a hao. Ka selikalikoe lohle phahamisa 'ngoe ea tsona ka holimo a hlooho ea hae. Ebe theola letsoho la hantle. Ka nako e tšoanang hōlisa bobeli. Tsamaisa letsoho e le hore dumbbell arola o ka sefahleho, empa ha lehlakoreng.

Ba bang ba tsa boitlhakiso mahetleng ea botle ho ntshetsa pele deltoid hao morao hlooho. Kamoo, ka mohlala, ho ikatisa Hand ka letsohong, ho tloha boemong bo boemo letsoapong la. Nka dumbbells, matsoho a otlolotseng ho mahlakoreng ka tsela eo ka eona le monoana hanyane ka holimo o motona 'me koba pele ka mashome a mane a metso e mehlano likhato kapa ho se hokae. Butle likhetla tlaase fatše. Ebe phahamisa matsoho ka dumbbells ka selikalikoe tšoanang. Matsoho tsoela otlolohile.