Mokhoa oa ho etsa mahetleng sebediswe hohle ntle le tlelaseng ea boikoetliso e?

Dira dithutiso tsa tsoelo-pele ea manonyello a ka mahetla ke toka e bonolo mokhoa, empa ho kenya tshebetsong ba tla ba ho le thata qalong. Ho thibela likotsi, sprains, o lokela ho ba bonnete ba hore otlolla mahetla a hao. Hape, fumana hore na boima ba 'mele oa hao li lekanngoe' me ba qale ka mojaro halofo. Haeba feela u nka boima palo e kahodimodimo, bobe feela fuwa.

koetliso ea ho matla a

baatlelete ba novice, hangata e ipotsa hore na mokhoa oa ho etsa mahetleng e kgolo ee bophara. Empa ho phetha koetliso ea ho ea letsatsi le letsatsi ha ho hlokahala. Ho e lekaneng ea fa setlhopha se kopane le mong ka matsatsi a 4-5. Khetha bakeng sa bona tse seng kae tsa motheo tsa boitlhakiso le ho phetha disete 5 (atamela) le 10-12 repetitions. baatlelete ba novice lokela ho ba haholo-holo ela hloko ka boeena, ha overworked mojaro lebetsoeng le, empa u se ke ua khetha ho bekha haholo leseli.

Ho feta moo, nahana ka mokhoa oa ho etsa mahetleng ka bophara, ithuta tse ling tsa boitlhakiso motheo.

Mojaro mahetleng e, joalokaha ho boletsoe ka holimo, e ka ba ka mor'a manonyeletso mofuthu-up. Ka mor'a ho tlatsa e mofuthu-up, re ho kgothaletsa u phetha sena: Nka dumbbell kapa barbell molala le ho latela wa katamelo e mong boitlhakiso tlang.

Keletso: Ha u lutse bencheng ka lebaka la hlooho le ka mor'a, kamehla mpitse molekane. Sena ke ho hlokahala hore ka lebaka la hore le mokhathala deltas le mesifa letsoho, mojaro fetoha kotsi.

Ho phahamisa matsoho ka dumbbells matsohong a hae.

E 'ngoe ea lipapali, moo a tsitsinkela ke ka hlahloba e mong le mesifa - ke bodybuilding. boitlhakiso li ka mahetla a kenyelelitsoe koetliso eo, 'me le katleho ya litholoana, e eketseha boima. Ka ho fetisisa ho fihlella ho ikoetlisa - ke ho phahamisa mahetla e ka boima ba 'mele ka matsoho a hao.

Keletso: Ho etsa ho ikoetlisa e le molumo lebetsoeng le, pele se selelele mahetleng. Ho finyella sena fanyehoa ka boemo phutholohile ka bareng kapa crossbar, mokhoa o sa fellang etsang tsomule (feela 10-15 cm,).

U se ke ua batla ho sebelisa boima lebetsoeng le, kapa lekaneng mahetleng, 'me discs lesapo la mokokotlo ikarabella ka mojaro eketsehileng.

Nakong ea ho ikoetlisa ka phefumoloho-kosimbaki, o tšehetsa 'mele bo le boemong otlolohile, e bolelang hore mesifa ea sebetsa ka tsela e atlehileng le ho feta.

matsoho a Extension sekamisoa pele.

Ithuta kamoo ho ka etsa mahetleng e kgolo ee bophara. Ho sebelisa latelang - katoloso ena alternately e mong letsoho la, ho itšetleha pele. Ho etsa sena, 'mele banee boemong tshekaletseng, hole le mosikong oa letsoho la sebetsa behang pele. Sebaka se pakeng tsa maoto a ka - ka mahetla bophara. Hanyenyane koba mangole hao 'me a nke ba dumbbells. Ka bonolo koba letsoho la hao le ka litsoeng likhato 90 kapa ho feta. Karolong e ka holimo ea letsoho ke joale ka lebaka la sefofane la matlo le - sena ke boemo ba ka lekhetlo la pele. Tšoare letsoho le sebakeng se le seng, hula moea, tšoara phefumoloho le otlolla letsoho la hae le ka morao le ho fihlela ho ea fihla kamoo ho ka khonehang 'me joale khutlela boemong ba ho qala le ho exhale.

Re sheba kamoo ho etsa mahetleng e kgolo ee bophara. Se ke la lebala ka tsa boitlhakiso tekanyetso eo hlahisa mesifa mahetla. Hape le thuso sete ya dira dithutiso tsa matsoho le - e le a khaotsa ho tsuba ba dumbbells ka letsohong, tokisetso ea ho dumbbells morao a hlooho ea hao, le ho phahamisa dumbbells ka pel'a hao, sutumelletsa-baholo, hula baholo ka bareng, hammoho le ho ikoetlisa ka tlelaseng ea boikoetliso, le boima ba 'mele e eketsehileng.