Tsela ea ho haha mochine, sebedisa tsa boitlhakiso e bonolo 'maloa

Batho ba bangata ba lora ho ba le mochine o motle, empa u se ke ua le tseba ho e etsa. 'Me a sa ho se lebaka. Hobane e le hore ho fumana liphallelo, 'mele e bonolo uplifts haholo lekana. Ho joalo, mokhoa oa ho haha ka litaba ntle? O tla hloka ho sete khethehileng tsa boitlhakiso li etselitsoe ho sebetsa ka lihlopha tsohle tsa mesifa mpeng.

Kahoo ... A re ke re qala ka lintho tsa motheo. mesifa ea tsohle ka mpeng ka arotsoe ka lihlopha tse tharo tse arohaneng: obliques, e ka holimo ka tlaase le e. Le ho fihlela sephetho se tsotehang, e ke ho hlokahala hore ho phetha tsa boitlhakiso tse phahameng le ka botlalo ho fetisisa akarelletsa sehlopha ka seng ka thoko.

E le hore ho di-pump fihlela mochine, se hakaalo hore e ee ho ikoetlisetsa ho le. boitlhakiso li tsohle di ka phethwa ka hantle le lapeng. The ntho e ka sehloohong - le tokelo ya ho bokella le ho sebedisa tokelo ea ho a bale tse hlokehang bakeng sa matla a mojaro ka mesifa ena.

A sete tse nyenyane tsa boitlhakiso li e lumella dingolwa ho di-pump.

1. E mong oa atlehang ka ho fetisisa tsa boitlhakiso hore thuso e seng feela pompo fihlela mochine, empa hape ho etsa e ntle Braille dikotwana tse ke ho sotha. Ho akarelletsa ho, e seng feela ka holimo, empa e boetse e le oblique mesifa mpeng. Phetha sotha ka ba maemong a 'maloa: rapaletse fatše kapa a lutse bencheng. Sotha ka bencheng fana mojaro ka karolong e ka holimo ea tobetsa. Ya moya e tlala e sebelisa sena, ka mafolofolo e loketseng e ka ba khoeli - tse peli. Slanting sotha thuso ka ho hlaka totobatsa mola thekeng le hantle matlafatsa o tobetsa. Ho phaella moo, ba ile ba ba ka ho phethahetseng a lula ka sebopeho se setle le ho thibela lumbar sebakeng ea bobe lesapo la mokokotlo.

tshebetso thekniki.

Leshano fatše, fumana matsoho a hao ka mor'a hlooho ea hao 'me koba mangole hao e le hore ba theha e hlaha ka lehlakoreng le letona' me maoto a hao ka tieo phomola fatše. Good bokella ka mpeng 'me, straining o tobetsa, tlose mele o sotha ho mangole. Tšoare 'mele oa hao ka ntlha phahameng ka ho fetisisa ba ho hōlisa metsotswana e mmalwa me a khutlele ka boemo ba pele. Ho potlakisa diphetho, ho ikoetlisa ka ho phethwa ka bokete (loketse ka dumbbells le dipanekuku tloha bareng).

E le hore ho di-pump kenela o tobetsa ka tlaase karolo ya mpa, u ka sebelisa phomola hamonate khutlisetsang.

tshebetso thekniki.

E maqiti teng fatše le beha matsoho a hao hammoho le 'mele. Koba mangole hao le phahamisa karolo e ka tlaase ea 'mele ho fihlela ka ho feletseng detaches ho tloha fatše. Ka pululo, e lebetsoeng le monyetla khatello mangole dingolwa le hula sefuba, lula boemong ena metsotsoana e seng mekae, ebe o kgutlele ho boemo ba ka lekhetlo la pele.

2. E le hore ho di-pump fihlela mochine, o ka sebelisa le matsoapong. Ba ka ho phethahetseng tighten obliques. Ho ntlafatsa phello ea ho ikoetlisa ka sebelisoa dumbbells.

3. Ba thusa di-pump fihlela dingolwa le squats. Ba u se ke ua feela ho etsa e ntle mosebetsi oa tsohle tse ka mpeng mesifa, empa li boetse li thusa ho drive tlosa feteletseng mafura tswa mpeng. 'Me sena se ke ea bohlokoa. Ka mor'a hore tsohle, o ka di-pump fihlela dingolwa le ka ho ba teng ha Zhirkov feteletseng. The ikhanyetsa itšetlehile ka 'nete ea hore esita le mesifa le koetlisitsoeng hantle ka ho ba teng ha mafura feteletseng tla hampe ba ne ba nka,' me boiteko bo tsohle bonahala e le lefeela, hobane dikotwana tse ea hao hase tse bonahalang. Ka lebaka leo, ho hlokomolohuoa squats ho feletseng ha le ba bohlokoa eona.

4. Molemo activates mesifa mpeng sebelisa "dikere".

tshebetso thekniki.

Ba le boemong bo supine, ho ke ke ho hlokahala hore ho otlolla mesifa ka mpeng le phahamisa maoto otlolloa ke 10-15 cm, ka holimo fatše. Ebe fapanyetsana maoto a tšela. Ka mor'a ho qeta 15-20 lifapano, butle-butle o kgutlele ho qalang maemo a 'me, ka mor'a hore ba phomole ka metsotso e seng mekae, nka wa katamelo e' ngoe. Leka ho etsa ho ikoetlisa e le hore khatello ea kelello e ka sehloohong oela tobetsa, eseng maoto a.

Le ntho e 'ngoe hape, eo ba bangata ba u se ke ua esita le tseba. Dira dithutiso tsa sebōpeho e molemo ka ho fetisisa etswa ka ka letsatsi, ka lekunutu ke hore u lokela ho ba fa nako ea ho hōla, 'me ka nako eo tsa hao tse ntle o khabisitsoeng o tobetsa ho di-pump o ka nako e telele a lakatsa, ha nka nako e telele.