Tsela ea ho haha mesifa sefubeng dumbbells le phello khōlō ka ho fetisisa

Potso ke joang ho di-pump kenela pectoral mesifa dumbbells, o fuoa hangata haholo e ngata batho ba ka diqoqiso khethehileng. Re hlahisa ba ditomotsebe tsa motheo ho u thusa ho tsela e atlehang ka ho fetisisa thusa baatlelete hore ba di-pump fihlela mesifa ea sefuba.

Ngoe ea litsela tse atlehang ka ho fetisisa ho di-pump le pectoral mesifa e le tšebeliso ea dumbbells. Ho phetha bencheng o tobetsa le dumbbells ka phutholohile bencheng tla finyella litholoana tse molemo, kaha sena se fana ka bolokolohi ba ka mokhatlo oa, e le hore u tsepamise kelello lintlheng tsa boitlhakiso mokhoa le hohela tse nyenyane botsitso mesifa hore ho hlokahala ho ntlafatsa sete boima. Hape, tšebeliso ea dumbbells o ka fetola mesifa, haeba le letšehali kapa tokelo ea tsona e pumped.

A sete ya dira dithutiso, eo e re bolella kamoo re ka di-pump fihlela ho pectoral mesifa dumbbells, lokela ho phetha makhetlo a 2 ka beke. Ho sebelisa pele hlahisa sekametse zhimom dumbbell ho bua leshano, bencheng lokela ho beha a sa le hlaha ka lehlakoreng le ya likhato 30-40. dumbbell Weight kgethile ka motheo oa hore ba lokela ho tsosoa bonyane ka makhetlo a 12. O ile a etsa disete 3. Ka ho sebelisa katamelo e pele, ho hlokahala hore a etse makhetlo a 6, ka makhetlo a 8 ka bobeli le ka boraro ka makhetlo a 10. Ka nako eo o lokela ho phetha ho feta wa katamelo e mong, e leng hloka inshorense molekane. Ho hlokahala ho pepeta tsoa makhetlo a 13. Ha tsohle tsoela hantle, nakong e tlang ha u lokela ho khetha dumbbell ho ba 250 dikgerama a boima ho feta mehleng.

Ho sebelisa ea bobeli, o hlalosa kamoo ho haha mesifa pectoral dumbbell dumbbell wiring e entseng, 'me a ka le tšekamelo bencheng. Ka taelo ea ho phetha e tšoanang le ea mehleng. Pele a etsa dikelaka tse tharo tsa mesifa ho mofuthu, 'me joale e ntan'o ba ho qetela mokgwathupelo matla le inshorense molekane.

Tobetsa ea dumbbells rapaletse ka kotloloho bencheng ke ho ikoetlisa motheo e re thusang ho haha mesifa boima ba matsoele e khōlō 'me seo sa liphallelo arola le letona' me lehlakoreng le letšehali. Tsela ea ho haha mesifa sefubeng dumbbells ke mokhoa ona (mokhoa tshebetso tsa boitlhakiso):

- joalo ba lokela ho ho bolokoa ka kotloloho, 'me ka morao e lokela ho ba ka kotloloho;

- tlose dumbbells holimo sefuba;

- matsoho ho hula ka hohle kamoo ho ka khonehang;

- wrist hore ba lule ba otlolohile;

- ka tlaase ea dumbbells boemong ba sefuba;

- ho hang hape tsosa dumbbells le lebetsoeng le otlolla matsoho.

Ho phetha sena le lintlheng tsa boitlhakiso ba bang e lokela ho ba hlokomela phefumoloho ea ka tieho lona le breaths thusa ho tsitsisa ea 'mele' me sefubeng mesifa. Ke habohlokoa ho hopola hore ha inhaling mesifa e tiileng ba fokola, ka hona a etsa phefumoloho hlokahala ka mor'a nako petepete ea ho ikoetlisa.

Bakeng sa ba thahasellang joang ho di-pump fihlela ka hare pectoral mesifa, ho ikoetlisa buelloa wiring tsa dumbbells ka bolo. Mokhoa oa ho ikoetlisa ka sena:

- ea lokela ho nkoa ka bolo ho boemong ba eona pele (a bue leshano mabapi le eena, 'me maoto a hae ikemiselitse ho mangoleng);

- maoto lokela ka tieo petelitsoe ka holimo, 'me ho hlokahala hore a' ne dumbbells holimo sefubeng a ho tsamaisa matsoho;

- kha moea le ho tshwara eona. Hlapolla dumbbells ka letsohong, ho boloka nepahetse tsela selikalikoe. Boemong e ka tlaase lokela ho etsoa khefu tse nyenyane 'me ba khutlele dumbbells ba maemong a qalang hammoho tseleng e tšoanang;

- exhale.

Ho thatafatsa sena, o ka tšesaane e sebaka se pakeng tsa maoto, kahoo a finyella e equilibrium imbalance le mokhoa boima.

Ho na le boetse ho na le bontšang bakeng sa ba batlang ho tseba hore na ho di-pump ho fihlela e ka tlaase pectoral mesifa. Ho etsa sena, u ka etsa push baholo ka bolo. matsoho a behoa bolo le maoto a hao behoa 'me ba bang fatše, ka nako e tšoanang,' mele o hloka ho lula otlolohile. Ho ke ke ho hlokahala hore a phethe kha moea, le tšoare ka phefumoloho ea hao, koba elbows, theola 'mele ka nako e tšoanang ho ama bolo le sefubeng sa hae. Ka mor'a moo, otlolla elbows hao e lokela ho ba le ho tsoa. Ho eketsa ho rarahana ha ho ikoetlisa, u ka fokotsa sebaka se pakeng tsa maoto.