French o tobetsa etsa ho hlokahala khoele ea ho ikarola ho biceps triceps hlakile ho feta

Ho ikoetlisa, seha mola hlakile arola pakeng tsa triceps le biceps, haholo-holo ha ho phahamisa matsoho a tsoha - mochine French. Ho feta moo, li bonahatsoa ka tsela e atlehang ho feta likhoele mesifa, ho ntlafatsa ho thoeng "lebanta" triceps. Hlooho e telele ea triceps tla sheba le leholo le le ha u sheba lehlakoreng letsoho, ka lebaka la katoloso oa matsoho a hlooho, ho phaella moo, ho ikoetlisa ka hona, ho tshebetso ea kamehla, o tla haholo eketsa matla a Shots le otla bolo ka lebaka la hlooho ho le volleyball , a basketball, badminton le tenese. French o tobetsa thusa etsa otlolohileng punches ka papali ea litebele matla le ho feta, ntlafatsa tsebo ea ka gymnastics, ho ntlafatsa direkoto ka sprint le palo Vault.

French o tobetsa le dumbbell kopano. bolaoa tshebetso.

Qalang maemo a: tsoela matsoho a hao tsosoa, theola dumbbell morao a hlooho ea hao, 'me joale e le butle ha ho khoneha, ntle le mekhatlo ea tšohanyetso tsosa dumbbell ho boemo ba qalang. Kahoo, tsoela pele ho hōlisa le ho theola boima ba 'mele, ka matsoho a karolong e ka holimo lokela ho lula ba le khabane. Ha dumbbells collapsible - pele ho hlahloba ho tšepahala ha liloko sireletsehile.

French bencheng a lutse. tshebetso thekniki.

• Lula bencheng le morao (tshekaletseng). Nka dumbbell ka matsoho ka bobeli hang-hang le ho tshwara eona ka holimo hlooho ea hae nako e telele letsoho la. Ha boima ba 'mele ke le khōlō haholo, hloka thuso molekane oa hae. Dumbbell seqha le hore disk eo e ne e liatla ka, menoana ho fihlela - ka sebetsana ka katleho, ka seatleng sa lokela ho tobana le ho fihlela. Sena ke boemo ba qalang ho sebelisa litlhahiso tsena.
• Letsoho (karolo ea ka mahetla a litsoeng) lokela ho behoa ka boemo ba hlooho, empa perpendicular ho fatse. Ka semicircular tseleng inspiratory kena dumbbell morao hlooho ea hao. Tsoela pele ho sebelisa ho fihlela forearm ama biceps ha le ke ke ua ba boikutlo hore triceps a otlolla joaloka khoele e. Phahamisa dumbbell, e lebetsoeng le straining triceps, ntle ho u etse khefu le. Bohlokoa: phetha mekhatlo feela forearms, elbows le mahetleng a lule ka tsela e phethahetseng ba khutsitse.
• Boemong ba ka lekhetlo la pele khutlise dumbbell triceps mathata, ba phahamise matsoho, 'me, exhale ha feela hlōla thata ka ho fetisisa seteishene mphahamisetsa kapa ha matsoho a li atolosetsa ka botlalo.
• Ka nako ea ho fumana ntlha phahameng ka ho fetisisa ka letsoho, a etsa e khutšoanyane haholo u etse khefu 'me khatello mesifa matla le ho feta.
• Pheta phethwa French o tobetsa ka makhetlo a mangata ha ho hlokahala.

Dikgothaletso.

• Ho ea ka morao ha ho pota, ke ke ho hlokahala ho lokisa mesifa S-e bōpehileng joaloka, kotlobane ea tlhaho ea mokokotlo, le lumbar straining.
• Ho ke ke ho hlokahala hore ba tsamaee ka lipotoloho feela flexion le katoloso loana e le hore elbows le, ha ho fallela elbows hae ka nako eohle ea ho ikoetlisa ka. Le bona ba hloka ho lokisoa maoto, mahetleng 'me' mele.
• Ho fihlela phokotso palo e kahodimodimo ho mesifa ea setsoeng le hlooho e telele ea triceps, e leng ikarabella ka mojaro ka ho ikoetlisa, e ke ho hlokahala hore ka holimo ho feletseng otlolla matsoho a.
• Re u se ke ua ho kgothaletsa ho sebelisa boima feteletseng boima, e leng ho ka etsa hore akaretswa tsa morao 'me, e le lebaka leo, sesosa kotsi.
• elbows Itšetleha pele nakong ho ikoetlisa tletse lintho tse ngata feto-fetohang e bua haholo ka ho tswa ho mojaro ka lesapo la mokokotlo tricep, oo ka oona ho ka etsahala ho lahleheloa ke teka-tekano.
• Re u se ke ua ho kgothaletsa ho ikoetlisa ena bakeng sa batho ba nang le manonyellong a lehetla ha tenyetsehang ho lekaneng, ha matsoho ho tloha setsoeng ho bapileng otloloha fehlang le fihla le matla a hlollang ka ho koba le otlolla matsoho a.
• Ha ho ikoetlisa e ke ho le thata ho etsa lutse, e etsoa ka eme. Ea liphallelo e fihla ka tshebetso ha o retelehela ho mosebetsi mesifa eketsehileng - botsitso le 'mele o le maoto, e leng lumella ho tšoara boima holim' a hlooho ea hao ka ho leka-lekana.

E kgothaletswa pele ho phetha bencheng o tobetsa ka French mokoetlisi kopano, pele a etsa bencheng o tobetsa khotsofalletse haufi, mechine tlaase katoloso ea letsoapong la matsoho le dumbbells.

Ho phaella ho mokhoa le ka holimo-o ile a hlalosa ea ho ikoetlisa, ho na le French o tobetsa le dumbbells, mathang ka sekamisetse bencheng, 'me tsa boitlhakiso tse ling hore ka phetha ba qalang bobeli le benghali. Sebetsa ho tloha phetang 8 ho 12 3-4 sete.

Terene, ho ntlafatsa 'mele ea lōna ho fihlela direkoto tsa lipapali tse ncha, ho akarelletsa le tse fetang ka boeona.