Boitlhakiso ratoang ka ho fetisisa ea motheo ka bodybuilding

Hona joale batho ba bangata le ho feta ba atisa ho fumana e ntle, balla le thabisang 'mele. Ya e le hantle, sena se tla hloka hore ho feta selemo ba Workouts le boima, lijo tse khethehileng ka tieo le ditshenyehelo khōlō bakeng sa lijo le letona, mefuta e fapaneng ya disebediswa tse kathoko lipapali le tse ling. Sehlooho sena se tla tla neheloa papali eo, 'me e tla u bolella mabapi le boitlhakiso li mantlha ka bodybuilding, morero oa tsona' me mokhoa oa bolaoa. "Base" - sena ke ho fana ka koetliso e rarahaneng, e leng ama lihlopha mesifa multiple le hangata etsoa ka ho bekha a mahala. Ya e le hantle, mong le e mong dipapadi bolela ho eketseha ha matla, ka mamello le matjato, empa e bodybuilding, kamoo ho haha mesifa boima ke Molemo khōlō.

A re ke re qale ka tsa boitlhakiso tsa mesifa pectoral. Pele ea palo ea botlaaseng tla ba khale bencheng, ebe o tobetsa. sena e sebetsa hantle haholo le mesifa pectoralis kgolo, hammoho le activates le triceps le deltas pele toloki. Ho phaella ho khale, ho na le dikgetho tse ding bakeng sa ho kenya tshebetsong lona. Tsena li akarelletsa bencheng o tobetsa haufi khotsofalletse (matla ho sebetsa ka hare ho mesifa ea sefuba), bencheng hatele pele e sekamisetse bencheng, bencheng o tobetsa bencheng Smith, 'me ba bang ba bangata, ka likhato sa tšoaneng, e fapaneng mojaro karo-karolelano ka likarolo tse itseng tsa' mele oa hao. Natswe hore ke efe kgetho e sebediswa, kamehla ho phetha mokhoa o hlola ka ho e tšoanang.

Pele, u lokela ho bareng ho ea botlaaseng ba lebokose hao theola. Mothating ona, forearm hao e lokela ho ba moleng o otlolohileng mong ho e mong. Ha ho hlokahale ho ka tsela e hlollang phahamisa kapa theola bareng, empa butle haholo ho etsa ho ikoetlisa le sa rateheng. Ho ke ke molemo ho khetha lebelo le itekanetseng le ho latela e ho fihlela qetellong ea atamela. khotsofalletse ho lokela ho tsamaisana mothofatso. Ho phaella ho bencheng o tobetsa, lintlheng tsa boitlhakiso mantlha ka bodybuilding le kenyeletsa dips, tseo le tsona li sebetsa hantle mesifa pectoral le triceps. sena ke ka etsahala hore ebe tloaelehileng ho hoo e ka bang mong le e mong e mong le gymnastics melangoana kapa likolong. Phello khōlō ka ho fetisisa e ka finyelloa ka ho push-baholo le litekanyo hore lumella mesifa ho hōla kapele.

Latelang re tla sebedisa ka mesifa ka morao. Ka ho fetisisa ratoa "botlaaseng" e nkoa e le ea deadlift. sena o etsoa le dikgato-tharabololo ho latelang: performer fetoha boemong bo qalang haufi tlhōrōng ea bareng, e etsa hore litleneng (fapaneng le ea phetolelo ea traction tshebetso, e leng ho na le ha ho joalo tse seng kae), theola bareng fatše, ha a ntse a ho boloka otlolohileng morao And hanyenyane kobang maoto (KAMEHLA!). Qetellong, le tšoanang arched khutlela hae straightens le o le boemong ba eona ba pele.

Re lokela ho hlokomela hore embodiments tsa deadlift fetang bencheng, ebe o tobetsa. Re thathamisa ka ho fetisisa ratoa: khale deadlift, eo e sebetsa mesifa e ntle ea ka morao, 'me hape e ama trapezius le leoto mesifa; bafu tsomule, Seromania le qheletseng "Sumo", leo ba le tšusumetso e khōlō ho mesifa ea serope le leoto ka kakaretso. Ho phaella ho deadlift e, ho "botlaaseng" khutlela tsomule-o ne a ena (e atlehang ka ho fetisisa - bakeng sa hlooho e) le qheletseng ka molamu ka letsoapong la.

Ka mor'a moo, ho ea lintlheng tsa boitlhakiso mantlha ka bodybuilding letsoho. Ka palo yohle ho na le lihlopha tse 'maloa tsa mesifa letsoho, ho akarelletsa le biceps e, triceps, le forearms noka. Bakeng sa tsa boitlhakiso mantlha bicep ba koba le barbell eme. Bakeng sa triceps - French o tobetsa. 'Me qetellong, bakeng sa deltoids e tla ba e moholo ho ikoetlisa sesole o tobetsa. Forearms ameha tsa boitlhakiso tse ling tse ngata, 'me ka hona ho ke ke ho bonolo ho theola ba "pompa".

Ea bobeli e tla ba tsa boitlhakiso mantlha ka bodybuilding ka mesifa leoto. Le mona ka thuso ea tsoareloa-baholo, e leng, ho phaella ho maoto le mesifa morao ba imetsoeng, 'me' mele kaofela. Ho ikoetlisa ke har'a sithabetsang ka ho fetisisa, 'me ka hona e lokela ho phetha ka mokhoa o loketseng. Ka mor'a ho nka boemo ba ka lekhetlo la pele le ho etsa litleneng (hanyenyane batsi ho feta bophara mahetla), le moatlelete beha bareng tse mesifa ea trapezius le ea lokileng, o qala ho butle Squat, a tšoere hae morao arched le otlolohile. Mora noka fihla boemong boo ba tšoanang le fatše, e lifter khutlela boemong ba eona ba pele. Ho phaella ho squats bakeng sa maoto, ba lule ba lunges bohlokoa le leoto mechine.

Esita le feela ho etsa dira dithutiso tsena, o ka fihlella diphetho tsotehang. Ho thusa ka katleho e potlakileng ea sephetho lakatsa tluoa tabeng ea lijo tse khethehileng, ho akarelletsa le lijo tse itseng le ho sebelisa sportpita (protheine, gainer,-amino acid, creatine) kapa anabolic steroid. Recent lokela ho sebelisa feela ho ba hlile o batla ho nehela bophelo ba hae kaofela bodybuilding, empa a se ke fene tloaelehileng.