Lenaneo la koetliso ea Standard ka tlelaseng ea boikoetliso, bakeng sa banna

lenaneo ke ho fana ka koetliso ea ikoetlisetsa ho banna ba - e le kemiso e tobileng ea ho ikoetlisa, e leng e khethiloeng e thehiloeng molao wa motheo wa ho motho, libōpeho mesifa le lilemo ea ho hōla. Ntlha ea bohlokoa ka ho tlhopho ya e joalo e rarahaneng e boetse ke ho ba le mamello ea 'mele ea' me pele ho kalafo. Sehlooho sena se tla hlahisa e boithapollo ka tlelaseng ea boikoetliso, bakeng sa batho ba, bao pele ba neng ha ba kopanela ka ho teba ka lipapali, hammoho le e rarahaneng ea lintlheng tsa boitlhakiso hore u ka phetha ha mesifa li luba le loketse ho ntšetsa pele ho imeloa kelellong.

Ho joalo, e rarahaneng ba pele ba ho ho phethwa ka letsatsi, khoeli e 'ngoe. Ho loketseng bakeng sa ho ba qalang le bakeng sa ba ka nako e telele a qoba ho ho ikoetlisa ka matla. Joalo morero oa koetliso ea ka tlelaseng ea boikoetliso tla evenly ho otlolla lihlopha tsohle mesifa. Ho lokela ho hlokomeloe hore mojaro hlokahala tla ho phethahatsoa ka 'mele kaofela ka nako e mong le e boithapollo.

Hona joale ka ho toba e rarahaneng:

• Ho hlaha ka menoana ea hao - makhetlo a 15.
• leoto flexion ka boemo ba le tsekamelo ea - ka makhetlo a 12.
• leoto katoloso ho tloha boemong bo lutseng - makhetlo a 15.
• Tšoara ea bareng, phahamisa maoto ho likhato 90 (kapa e phahameng) - makhetlo a 15.
• Sotha - makhetlo a 15.
• Boemo rapaletse barbell bencheng o tobetsa ho tloha sefubeng ho - makhetlo a 10.
• From le boemo boemo ba ka ho ts'ehetsana barbell biceps - makhetlo a 10.
• Tswa le tsekamelo ea maemo a bakang dumbbell - ka makhetlo a 12.
• From boemong bo lutseng ho phetha dumbbell bencheng o tobetsa - makhetlo a 10.
• Ikatisa ya dumbbells tloha eme - ka makhetlo a 12.
• Lathe Rod (khotsofalletse lohle) - ka makhetlo a 12.
• Leoto Tobetsa - makhetlo a 15.

E lokela ho ile a hlokomela hore e le hore e mong le e ho ikoetlisa ke ho hlokahala hore abelwang karolo ya disete 3. Ha mojaro bonahala le khōlō haholo, palo ea atamela ka fokotswa ho 2; ha lekana - keketseho e ho 4.

Hang ha o ba luba, kena ho mo qobella le boithapollo ka tlelaseng ea boikoetliso, bakeng sa banna, e leng e tsepame pompa fihlela sehlopha ka seng mesifa. Phetha mefuta e fapaneng ka tlase e lokela ho ba 3 linako ka beke, le khefu letsatsi bonyane le nngwe. Ka pele letsatsi la koetliso develops e triceps le sefuba, ka bobeli - morao le mahetleng, 'me ea boraro - the maoto a, manamane le biceps. Sena se nolofalletsa mesifa ho phutholoha ho tloha mojaro o boima ha u ntse u sebetsa ka karolo e 'ngoe ea' mele.

tsamaiso e khopo hona joale ka ho toba eo e leng ya ea koetliso ea ka tlelaseng ea boikoetliso e.

letsatsi 1

• Phehella mekoallo le - ka makhetlo a 15.
• French o tobetsa - makhetlo a 15.
• Ho bua leshano bencheng (tlaase letsoapong) dumbbell bencheng o tobetsa - makhetlo a 15.
• Tswa le tsekamelo ea maemo a , tobetsa konopo molamu ho tloha sefubeng - makhetlo a 15.
• From boemong bo le tsekamelo ea ho hlaha ka lehlakoreng le ya phetha dumbbell bencheng o tobetsa - makhetlo a 15.

letsatsi 2

• Qheletseng (moleng o otlolohileng) lohle khotsofalletse - makhetlo a 15.
• Otlolla dumbbell ka letsoho le le leng (ka letsoapong le) - makhetlo a 15 e mong le e.
• Dumbbell bencheng o tobetsa ho tloha boemong bo lutseng - makhetlo a 15.
• Tobetsa molamu ho tloha boemong bo kopano - makhetlo a 15.

letsatsi 3

• Squats - makhetlo a 15.
• Lunges le barbell e - makhetlo a 15.
• Deadlift - makhetlo a 15.
• Ho hlaha ka nanyetsa (o ile a etsa ho tloha eme) - makhetlo a 15.
• Ho hlaha ka nanyetsa (o ile a etsa ho tloha boemong bo kopano) - makhetlo a 15.
• From le boemo bo boemong ba ho phahamisa dumbbells bakeng biceps - makhetlo a 15.
• Boitlhakiso li ka bencheng Scott - makhetlo a 15.

A lenaneo la koetliso ea tšoanang ka tlelaseng ea boikoetliso, bakeng sa banna ba dumella likhoeli tse seng kae ho haha mesifa. Palo ea atamela ho mong le ho ikoetlisa ea lokela ho ba ka tlase ho 3. Ha nako e ntse, mojaro ka butle-butle e ile ea eketseha - ho etsa dira dithutiso tsa disete 4-5.