Letsoho a bontša ka dumbbells tse tla u thusa ho eketsa mesifa ya hao boima le boloka 'mele oa hao ka sebopeho

Kaofela ha rōna re litoro tsa mokhabo e ntle le e taut, empa litlelase kamehla ka tlelaseng ea boikoetliso, ba bangata ha ba na le matla leha e le kapa nako eo kapa ka linako tse ling, takatso ea. Empa ha ho motho eu tšoenyang ho teka ka tlelaseng ea boikoetliso nyane lapeng le ho kopanela bona ka bobona ka nako leha e le efe e loketseng. Sehloohong sena u tla fumana ba bang ba ditomotsebe tsa e molemo ka moo ho fetisisa ho qala ho ho ikoetlisa 'me u tla ba le bathusi ba ka tšeptjoang oa mofuta ofe ho ikoetlisa le lipapali thepa.

E mong oa thepa ho fetisisa ratoa lipapali bakeng sa lapeng ka lilemo tse mashome a 'maloa tse dumbbells. Ba ka sebelisoa ha feela ho boloka 'mele oa hao ka sebopeho, empa hape ho ba leboha ntle ho feta ho e bonolo e rarahaneng ya dira dithutiso le ho ikoetlisa kamehla. A re ke re hlahlobisiseng ka boitlhakiso li letsoho le dumbbells hore e tla thusa tlisa 'mele oa hao ka sebopeho.

Empa seo lokela ho qala ho fana ka koetliso? Se seng le se seng mong'a ena e molemo thepa lipapali tsebang mokhoa oa ho di-pump matsoho hao dumbbells ka nako lekgutshwane khoneha. Sena se tla hloka e nyenyane hanyenyane ea le takatso e matla, nako e ka bolokolohi 'me boikemisetso bo matla. Haeba o na le tsohle tse ka holimo, u ka qala ho koetlisoa, empa phello e tla ke ua nka nako e telele.

The ntho e ka sehloohong ho e hopola ke hore boitlhakiso le dumbbells letsoho, ho ke ke tse lakatsehang ho phetha rarahaneng, hammoho le mejaro ea lihlopha tse ling tse mesifa. Empa a sehloohong sena a re tla tsepamisa maikutlo ka ho toba ka mojaro, e amana le mesifa tse fapa-fapaneng letsoho.

Ho ikoetlisa 1. mosebetsi ofe kapa ofe o lokela ho qala ka e mofuthu-up. Bakeng sa se setle ena phethwa latelang. O lokela ho ba ka kotloloho, 'me maoto a bona ka mahetla-bophara ntle. Dumbbells ka boima ba 'mele tlaase (dikilogeramo tse peli kapa tse tharo) e mong le e nka ka letsohong' me ba qala ho synchronously hlahisetsa ebe ho theosa ho ea mahetleng, elbows jala ho ya mahlakoreng. O lokela ho phetha lihlopha tse peli ho tse tharo tsa leshome ho repetitions mashome a mabeli. Kahoo u se ke feela mofuthu fihlela mesifa ea matsoho pele mosebetsi, empa ha e mpe "pompo" ho triceps.

Ho ikoetlisa 2: Ka mor'a boithapollo, u ka fetela mejaro phahameng. Dira dithutiso tsa matsoho a ka dumbbells hlahisa lihlopha tse 'maloa mesifa, empa lebisa tlhokomelo e khethehileng lokela ho lefshoa ho hatisa biceps. Ba tšoana le ka ho ikoetlisa le ka holimo, nka dumbbell bekha dikilogeramo hlano ho isa ho tse leshome 'me ba qala ho retelehela ho phahamisa matsoho a hae a ho mahetleng ho ea, ba kobang bona ka elbows ena. Ha u khona ho pheta ho phahamisa ea e mong le letsoho la bakeng sa makhetlo a fetang leshome le metso e mehlano, ho ke ho hlokahala hore butle-butle eketsa mojaro, e ntseng e eketseha boima ba dumbbell ena. Phetha bencheng o tobetsa e lokela ho ba lihlopha tse peli kapa tse tharo ka fa setlhopha se kopane. O tla ba thusa ho hlahisa ka bobeli biceps hao le triceps.

Ho ikoetlisa 3. Ho tloha maemong tšoanang (eme, maoto a ka mahetla bophara ntle) qala ho phahamisa tse boima ba dumbbell e, dikilogeramo peli kapa tse tharo ho e boemo ba tshekaletseng. A letsoho le lokolohile ka lokisa ena ka lebanta. Pheta bakeng sa e mong le e letsohong la leshome kapa leshome le metso e makhetlo a lihlopha tse peli ho tse tharo ka ho ikoetlisa.

Ho ikoetlisa 4. Nka dumbbell ka 'ngoe ka letsoho, bekha dikilogeramo a mararo ho a mahlano le ba otlolohile, maoto a ka mahetla-bophara ntle. Ebe leans pele e le hore 'mele o e bopa e hlaha ka lehlakoreng le ya likhato mashome a mane a metso e mehlano. Hona joale re qala ka nako e tšoanang phahamisa matsoho a ka bobeli, hula bona ho mahetleng ka. tsa boitlhakiso tsena letsoho le dumbbells thusa hlahisa lihlopha tse 'maloa mesifa.

Ho ikoetlisa 5. lutse setulong (maoto ntle ka mahetla bophara ntle), lokisa litsoeng ka lehlakoreng le ka hare la serope le qala ho phahamisa le ho fokotsa dumbbell bekha seng ka tlase ho tse tharo dikilogeramo. Bakeng sa mong le e mong letsoho la o lokela ho phetha disete tse tharo, ho akarelletsa le repetitions leshome ho leshome le metso e mehlano.

Tse ka holimo-o ile a hlalosa boitlhakiso li letsoho le boima bo ke ke ba feela thusa ho boloka 'mele oa ka sebopeho se molemo, empa hape maikutlo e ntle ho koetlisa mesifa. The ntho e ka sehloohong ke ho leka ho etsa boitlhakiso letsatsi le letsatsi (ka fa setlhopha se kopane le tla siea se fetang halofo ea hora) le se ke ua lebala ho eketsa mojaro haeba ho hlokahala.