Bodybuilding: Tsela ea ho nona

dithekeniki ea kajeno e thehiloeng mohaho ona o bodybuilding mesifa. Ho fihlela batho ba 'mele e fapaneng hlokahala khalemelo ea sebopeho' mele ba na le ho latela batho ka bomong ho ikoetlisa tsamaiso. Feletseng ea bacha fihlela baballoa "dikwere" abdominals, kena tlosa mafura feteletseng. Itšetleha thahasello ea kamoo u ka nona. A utloahalang a ho fana ka koetliso mokgwa wa ke ke feela ntlafatsa 'mele, empa e boetse e folisa' mele. Bodybuilding khothalletsa bophelo bo botle ba batho: Saense e proven ho ikoetlisa hore le boima bo susumelletsa tlhahiso ea testosterone. The microclimate khethehileng ea ikoetlisetsa ho le batho ba ba potolohileng ba neng ba sebetsa ka thata, ho ntshetsa pele matla a le mamello, tloaelane le amohelehile.

"Leha ho le joalo, kamoo ho ka nona?" - u botsa, moelelo, ya e le hantle, le ho rua ho ka mesifa boima. Lakatsa rarahaneng tla u thusa khetha ka mokoetlisi ka tlelaseng ea boikoetliso, moo o ke o tle. Iphe nako ea ho nehela lihora tse la 5-6 ka beke bakeng sa mosebetsi ona leboha. U se ke ua utloela u ithata. Leka ho kenya tshebetsong likhothaletso tsohle. Ho hlophisa ea matsatsi a mararo ka koetliso litabeng potoloho. E mong le e boithapollo lokela ho akarelletsa "ba hae" ho ikoetlisa motheo. A re ke hona ho ba mofuta oa "Triptych": bencheng hatele pele e sephara bencheng, deadlift, Squat. Mantlha tsa boitlhakiso - ke motheo ntle eo ho ke ke ha khoneha ho haha matla a bona. The mokhoa molemo ka ho fetisisa tlhotlheletso ya likhoele le mesifa - koetliso ea ho matla e. Ke bohlale ho pheta ho ikoetlisa le ho e 'ngoe ea linako tse 8-12. likhothaletso senotlolo ka mokhoa oa ho bokella e ngata oa matsoho, 'me mesifa e meng, ke tse latelang: ho phetha ea ho qetela ka ho sebelisa katamelo e qetellang lokela ho ho phethahatsoa ka ho feletseng. Lebeletsoe nang le phihlelo bodybuilders ka 'ngoe ho ikoetlisa "motsotsoana la bofokoli" e fana ka kholo ea mesifa. dipapading tse nang le phihlelo li ratang haholo mona ke "motsotso oa 'nete". Ha bodybuilder ka etsa ho ikoetlisa le ka makhetlo a fetang 12, ho ke ke ho hlokahala hore ho eketsa boima ba 'mele ka 5%.

O hloka ho koetlisa kelello, ka ho tseba 'mele oa hao, e kentse bobeli lintlha mesifa ntshetsopeleng: tlhotlheletso ya mesifa faeba mme overcompensation. baatlelete ba nang le phihlelo ha ho kgothaletsa ho akarelletsa le tsa boitlhakiso fetang 15 ka rarahaneng ka. Movement ka potlako lebelo eletsago ho etsa kopo feela qalong le qetellong ea boithapollo ba. Ba pōpo. Nahana ka sephetho li lakalitseng, tsepamisa tlhokomelo ho mesifa ea ho sebetsa. Rera tsoela pele ho hōla lona 'meleng ka mekhahlelo. Sebelisa ke tšabo.

Hoa etsahala hore ka bodybuilder novice e re: "! Ke batla ho nona" Ka nako e tšoanang e le hore a ka ea baka mathata: overworked 'mele oa hao ka koetliso litabeng tse matla, lipapali phepo e nepahetseng ho hlokomolohuoa. o lokela ho hopola: ho matla le ho feta ho ikoetlisa, e leng e khutsoanyane e lokela ho ba.

Ho etsa qeto ea, re hlokomela hore boleng bo phahameng ho tsosolosoeng hloka hore motho a phomole loketseng le phepo e nepahetseng. A araba potso ea "mokhoa oa ho nona," ba ele hloko 'nete ea hore ntlha ea bohlokoa ke khefu pakeng tsa mananeo fuoa koetliso e tšoarellang lihora tse 48. Kōpa thuso ho makareche a, ba ile ba thusa hore ho finyelloe dipharologanyo e tšoanetseng.