Tsela ea ho haha mahetleng ho - sete ya dira dithutiso

Tsela ea ho haha mahetleng ho - sete ya dira dithutiso

boitlhakiso li khethehileng bakeng sa ntshetsopele ya lihlopha mesifa motho lokela ho ho phethahatsoa ka thoko ka nako e abetsoeng. Empa, e le hore ho bebofatsa tlwaetsa ho mejaro e ncha molemo butle-butle tsona li sebelisa boitlhakiso li e ntjha ka tjhaja tloaelehileng kapa gymnastics.

E mong le e ho ikoetlisa e ncha e lokela ho prodelyvat ho fihlela ho ka makhetlo a 20. Ha u ntse u susumelletsa hore koetliso mojaro lokela ho ea eketseha ka pheta-pheta le atamela ho ikoetlisa. Ka ho fetisisa ba imetsoeng mesifa boikhathollo lokela ho nka khefu lekgutshwanyane pakeng tsa boitlhakiso li.

Ho hantle moya na mahetla mesifa lokela ho phetha dira dithutiso tsa lihlopha tsohle mesifa ea senyepa mahetla.

Tsela ea ho haha mahetleng - dira dithutiso tsa biceps

1. Ho lokisetsa ho kenya tshebetsong dumbbell ena.

Eme itseela e dumbbell, litleneng le teng. Kobang matsoho a ka elbows ea alternately phahamisa le fokotsa dumbbells. Phefumoloho ha phetha esita khetha tsa boitlhakiso. Elbows nakong ho ikoetlisa ha ea lokela ho susumelletseha. Ka karolo ea bobeli ea ho ikoetlisa 'me phetoho litleneng.

2. Ho hloka ho crossbar.

Ho ikoetlisa hopotsa tloaelehileng rag. Fapana ka sena ke hore rag etsoa ka litsela tse fapaneng. Ka karolo ka 'ngoe ea ho ikoetlisa e lokela ho ba lekana le' na (ka tlase, ka holimo, ka bophara). Ho phaella moo, karolo ea ho ikoetlisa e lokela ho etsoa ka ho thetsana ea bareng ka mor'a hlooho (occiput ho ama crossbar).

3. Ho lokisetsa ho kenya tshebetsong dumbbells le setuloana.

Sebedisa tšoanang le ea pele. phapang ke hore ho ikoetlisa e etsa lutse le matsoho ka bobeli ka nako. Hema lokela tšoanang phefumoloho tlas'a mojaro oa, ke hore,, hula moea le exhale ha ogee ke ba kobang libetsa.

Tsela ea ho haha mahetleng - dira dithutiso tsa triceps ho

4. Ho lokisetsa ho kenya tshebetsong dumbbell ena.

Eme itseela e dumbbell, litleneng le teng. Phahamisetsa matsoho a hao le dumbbells ho ya hodimo. Ha e le hantle la ho ikoetlisa le ka koba matsoho a ka elbows le dumbbell theola morao hlooho ea hao 'me a khutlele loana e le hore boemo bo qalang, ke hore,, ho fihlela.

Ha u sebedisa elbows hao lokela ho ho bolokoa ka phahameng ka ho tšoanang.

Ho ikoetlisa mojaro ka mesifa motho, kahoo phefumoloho lokela ngollana ka molao: e katoloso ea matsoho - hula moea ha ba kobang - exhale.

5. Ho phetha mapolanka ho hlokeha kapa litulo tse peli.

Ka litulo (Sleeping) kapa ka mekoallo e ea lokela ho nkoa ho emisa matsoho ha ba ama maoto mokatong.

Lokela ho ho phethwa ka flexion le katoloso libetsa, etsa bonnete ba hore maoto ha ba ama mokatong.

Ho ikoetlisa mojaro ka mesifa motho, kahoo phefumoloho lokela ngollana ka molao: e katoloso ea matsoho - exhale ha ba kobang - phefumoloho.

Tsela ea ho haha mahetleng ho - sete ya dira dithutiso tsa trapezius le deltoid mesifa

6. Ho lokisetsa ho kenya tshebetsong dumbbell ena.

E lokela ho ba le 'mele o le boreleli hammoho le libetsa tsa theolela le dumbbells. ho ikoetlisa e etsoa ke ho hōlisa le ho theola matsoho. Mahetleng lokela ho tsosoa e le phahameng ho ka khonehang.

Ho ikoetlisa mojaro ka mesifa motho, kahoo phefumoloho lokela ngollana ka molao: ha ho phahamisa mahetla e - hula moea ha theola - exhale.

Ka karolo ea bobeli ea mahetleng ho ikoetlisa lokela jara tshisinyo ho selika-likoe, le morao.

7. Ho phetha lokisetsa dumbbell.

E lokela ho ba le 'mele o le boreleli hammoho le libetsa tsa theolela le dumbbells. ho ikoetlisa e etsoa ke ho hōlisa le ho theola dumbbells ho mahlakoreng ka bolelele letsoho la.

Ho ikoetlisa mojaro ka mesifa motho, kahoo phefumoloho lokela ngollana ka molao: ha hlapolotsoeng matsoho - hula moea ha theola matsoho - exhale.

8. Ho phetha lokisetsa dumbbell.

E lokela ho ba le 'mele o le boreleli hammoho le libetsa tsa theolela le dumbbells. maoto a e lokela ho ba hanyenyane arolang. Ho ikoetlisa e etsoang ke phahamisa le ho theola ba dumbbell le ka matsoho a otlolohileng ha phetha chitja tshisinyo ka letsoho.

Ka karolo ea bobeli ea ho ikoetlisa e lokela ho phethahatsoa tshisinyo chitja ka lehlakoreng le fapaneng.

Ho ikoetlisa mojaro ka mesifa motho, kahoo phefumoloho lokela ngollana ka molao: ha ho phahamisa letsoho la ka - hula moea ha theola matsoho - exhale.

Pompo ntlo mahetleng ka potlako haholo ka ho kenngwa tshebetsong hlophisitsoeng le e loketseng ea ho ikoetlisa tshwaneleha.