Mokhoa oa ho etsa sotha khutlisetsang ka mesifa mpeng

Ka sotha dira dithutiso tsa tobetsa ke motheo bakeng sa ho toba mesifa mpeng. Ha ba ntse ba tsoela ka ho eketsa boima bo eketsehileng - dumbbells, mitts, phomolo atlehang oa sebaka, ebe o tobetsa tla fuwa.

Mojaro bōpa rekere tlisang liphallelo mala ke ea bohlokoa haholo ka palo ea repetitions, e leng itšetlehile ka morero oa ho inflating mesifa mpeng. Ho chesetsoang fuoa koetliso feteletseng mafura fetela le ho mokhathala lebetsoeng le ntle encumbrances. Ho bopa "dikotwana tse" ka ho bekha a le ka mpeng ho hlokahala, 'me palo ea repetitions e lokela ho ba ha ho ho feta 25 linako tse ling ka ho atamela ho tse peli. Nakong twists pererasgibatsya ha ho hlokahala, e le hore thusa otlolla mesifa, ka ho latellana, decreases le molumo oa leboteng ka mpeng.

Etsolla Crunch akarelletsa ho phahamisa le noka le maoto ho mahetleng, eseng 'meleng. tsa boitlhakiso tsena thusa ho eketsa matla a le ho bōptjoa ha mefuta e meng ea mesifa ea ka tlaase mpeng. E le busa, batho ba bangata ba sebakeng sena ke mathata. Ha ho phetha komponeng boitlhakiso li ka sotha khutlisetsang le hlaha ho sebelisana le matla la mesifa - flexors tsa letheka ebe o tobetsa. mosebetsi hokahangoa lihlopha tsena mesifa ke ea bohlokoa haholo ka lipapali tse ngata. Tsa boitlhakiso li etsoa ka ho 2-4 pitso makhetlo a 25.

Boitlhakiso li ka phomola hamonate khutlisetsang phethile pele ka mojaro kakaretso rarahaneng ka sebaka sa tshebetso sa tobetsa. Lateloa ke ho fallela ka theko ea mochine holimo le mesifa oblique.

Lewa lena boitlhakiso li joaloka khutlisetsang sotha baatlelete bobeli novice le litsebi.

1. Leshano ka morao ea hao, matsoho atoloswa hammoho 'mele. Koba mangole hao le phahamisa mathekeng ho fihlela boemong bo perpendicular ho fatse.
2. Hula moea le ho tshwara phefumoloho ea hao. Otlolla mesifa ka mpeng le hula mangole hao ho sefubeng hao. Ka maemo a hodimo mangole hao lokela ho beha haufi le sefubeng 'me thekeng lokela ho tsosoa.
3. Leha ho le joalo ho ke ke ha hlokahala hore ho otlolla mangoleng. Ho seng joalo, qala ho sebetsa leoto mesifa ea lōna, eseng ka mpeng.
4. Pele ho phahama le ho hlokahala hore ho otlolla matsoho a hao fatše 'me u tsoele serope ho tloha hang-hang.
5. Hlahisa phefumoloho nakong ea ha maoto tla haufi le sefubeng sa.
6. Butle fokotsa leoto ho boemong ba eona ba pele, empa u se ke ua fokotsa maoto fatše ho fihlela wa katamelo e feletseng.

Phefumoloho kosimbaki tlatsetsa haholo sithabetse mesifa le lesapo la mokokotlo a boloke ba maemong a sireletsehileng.

Le tseba mekhoa e 'maloa, bana ba khutlisetsang sotha, tobetsa ka ntlafatsoa ke mojaro eketsehileng:

- phahamisa mahetla a hao le Head theoha fatse feela pele ho phetha boitlhakiso li le se ke ua lumella ea ho fihlela ho phethoa sete;

- hula mangole ho hlooho ea hae;

- tšoara dumbbell pakeng tsa maoto;

- ho etsa dira dithutiso ka e sephara kapa tšekamelo ea bencheng, ka matsoho a hlokahala ho khomarela bencheng.

ka khutlisetsang ho ikoetlisa phomola hamonate ka boela ho phethwa ka lutse. Ka mojaro ena sepheo sa thuto ea mesifa ea ka tlaase le e ka holimo likarolong tse ling tsa mpa ho. A lutse setulong kapa bohale ba bencheng, u lokela ho koba mangole hao le butle hula bona boemong ba sefuba. Ka nako eo o lokela ho otlolla maoto a hao ka pel'a hae 'me a khutlele boemong bo qalang. Nakong ea ho ikoetlisa e lokela ho tšoarella ka tieo tšehetso bohale 'me u lule ka morao.