Tshebetso fuoa koetliso - e ... tshebetso fuoa koetliso: Boikoetliso le litšobotsi

koetliso litabeng tsa tshebetso - ena ke e ratoa haholo ke poleloana e reng mehleng ea rōna, e leng e ho pharaletseng sebelisoa ka libakeng tsena a sebetsang a kang lipapali le tšoaneleha. Hangata, sena se mofuta ofe ea koetliso ea ho bolela mosebetsi o hlokang hore mokhatlo oa kamehla. Etsa dira dithutiso 'meleng oa mofuta ona, motho eo e koetlisa mesifa eohle ea' mele tse amehang bophelong ba tloaelehileng. Litlelase ka Gym, kahoo borehile baatlelete ebile re balateli ba phelang ka eona e ka bophelo bo botle, haholo-holo ba bua ka moroalo oa lihlopha tse itseng mesifa. Tshebetso fuoa koetliso - e sebetsa ha mesifa ho pholletsa le 'mele. Movement nakong ho ikoetlisa ka fapana ho latela ho rarahana, ho itšetlehile ka tšebeliso reretsoe tsa sehlopha se itseng. Batho ba sebelisa koetliso litabeng tsa tshebetso, na matla a ho ka potlako ho feta ithuta bokgoni ba e ncha ho feta ba bang.

mokhoa

Tshebetso lenaneo la koetliso ea bua ka ntlafatso ya mekhatlo tse ho hlokahala hore ho mong le e mong motho a ka tsela ea bophelo ba hae ba letsatsi le letsatsi. Le hoja, ka ho tloha selelekeleng ea koetliso ea mosebetsi, ho ne ho sebelisoa feela ho baatlelete litsebi. Ka mohlala, ka ho khetheha etselitsoeng sete ya dira dithutiso o ile a fa sprinters le monyetla oa ho etsa e ntle qalang push, skaters le skaters - mohato le boitshepo le boikutlo ba ho leka-lekana. Pilates e ka tloaelo ho nkoa e mong oa precursors ea koetliso ea mosebetsi.

Melemo ea ho fana ka koetliso efe?

Tshebetso fuoa koetliso - tsena ke tsa boitlhakiso hore ba ikemiseditse ho ntlafatsa boemo meleng mesifa ea stabilizer. Ba leng teng tebileng tsamaisong mesifa batho le ho phetha mosebetsi oa bohlokoa haholo: ho boloka 'mele o ka mefuta e fapaneng ya maemo a. lithupelong tsena ho tla re thusa ho hlahisa boikutlo ba ho leka-lekana, eketsa fetoha le maemo, u se fe tšepa mokhatlo oa le ho ntlafatsa tšebelisano le taolo. mofuta ona wa ikoetlisa develops ka matjato batho le mohau, matlafatsa mamello le 'mele o phaella ka matla. Ba bang ba makareche re tshebetso tsa boitlhakiso ka esita le ba le phello e phekola. Mohlala, sebelisa litlelase tsena o ka tlosa scoliosis, ho thibela ntshetsopele ya kotsi holofatsang disk, phekola hlooho.

lenaneo

Ba e bobebe le ho thusa ho ba le mamello baatlelete fuoa koetliso tshebetso. Ho ikoetlisa, ho tloha eo e arotsoe ka likarolo tse tharo tsa sehlooho. rarahaneng ena e ngoletsoe ho baatlelete ba ka boemo bo karolelano ea tšoaneleha.

Mofuthu-up - bohato ba pele

Pele ho qala tsa boitlhakiso ka sehloohong o lokela ho phetha e mofuthu-up. Pele, u lokela ho phetha negona: sebakeng, le morao ho tloha maoto ho maoto, ho tloha lehlakoreng le ka lehlakoreng le. mokgwathupelo efe kapa efe joalo lokela ho ba le ditlolo mashome a mabeli. ho ikoetlisa Sena se tla thusa ho mofuthu fihlela mesifa ea maqaqailaneng le fa molumo le feto-fetoha ea motho, e leng hloka koetliso e khethehileng e ileng ea latela. koetliso litabeng tsa tshebetso hape e na le mashome a mabeli push-baholo, tse leshome tsa tsona e lokela ho ba ile ba kopana le tokisetso e sa tšoaneng ea matsoho. sena se eketsa mojaro ka pectoral mesifa, triceps le deltoid. All mesifa tse ling batho nakong fa setlhopha se kopane ena e tla fana ka mojaro ee sa fetoleng boemo, 'me ho ka mahetla le ho litsoeng manonyeletso ke halefile.

Mofuthu-up - the Mokhahlelo oa bobeli

O lokela ho atamela palo ea tsoareloa baholo ka linako tse mashome a mabeli, tse leshome tsa tsona e lokela ho ba ile ba kopana le emeng ka bophara. Ka tsela eo luba manonyeletso lengole le likarolo noka. Nakong ea ho ikoetlisa e amehang hoo e ka bang tsohle mesifa ea maoto le mesifa thekeng. Ka mor'a moo a etsa ka makhetlo a leshome le metso e mehlano a tsohe ka nanyetsa. Ho phomola le leoto mesifa ho feta, e ke ho hlokahala hore ho etsa mangole chitja tshisinyo. Ho ekelletsa moo ho na le ke u otlolle: lunges ka e mong le e leoto makhetlo a leshome. Ho sebelisa ho qetela ka boithapollo e - e 's strap. E etsoa ka hare ho metsotsoana e leshome le metso e mehlano. motho e lokela ho ba ka kgatello rapaletse khutlela fatše. matsoho ka bobeli ba tsosoa. Sena se thusa mosebetsi dipalopalo tsa mesifa eohle ea 'mele.

Tsa boitlhakiso ho ntlafatsa tsamaiso

Ho ba monna ho feta bohlale tshebetso fuoa koetliso e tla re thusa. Ho ikoetlisa mothating ona oa ho koetlisa le moatlelete tla etsa tenyetsehang le ka potlako. Qalong o atlehe ho matha. Mathang, e lokela ho ba ka bang makholo a mabeli limithara tse ka holimo lebelo. E tlang ha u lokela ho etsa tlolela lehlakoreng. Ba matha diagonally bo itekanetseng ka makhetlo a mashome a mane lehlakoreng ka leng. Mong le e mong tlolela leshome lokela ho etsa khefu bakeng sa metsotsoana e leshome. Ka mor'a sena u lokela ho phetha Roshan eketseha kapa sethaleng ke mokhoa oa thuto e fetileng.

Le matla e le karolo ea koetliso

Mokhahlelo oa ho qetela - tshebetso fuoa koetliso matla. Ho sebelisa ya pele ya le literata ena - squats, ka go tlhaolega le dumbbells. O ile a etsa dikelaka tse tharo tsa ka makhetlo a leshome e mong. Kahoo, ballon leoto mesifa ya hao, ba bang kaofela - di sebetsa statically. Ka mor'a moo, ke habohlokoa ho etsa bencheng o tobetsa le dumbbells eme. Ho nka beha mojaro ka deltoids ena. boitlhakiso li tsohle tse Karolong ena lokela ho ho phethahatsoa ka tsela e joalo e le ea pele: disete tse tharo tsa ka makhetlo a leshome. Next mocheng - deadlift le dumbbells, tse haholo-holo ka e-ba teng ke mesifa ho khutla. Ka mor'a moo - hula. Ba beha kgatello ya ea mosebetsi oa Lat. A ho qetela ho ikoetlisa ka matla a unit trust - leoto phomola hamonate kapa ho phahama le phahameng. Nakong ea boithapollo ka, ke habohlokoa ho hopola hore ka motsamao o bohle ka boiteko ba ho hema, 'me ka boikhathollo - exhale. Complete a sebetsang a rarahaneng ka sebetsa ka cardio bakeng sa metsotso e leshome, butle-butle fokotsa mojaro. Ka mor'a moo, ho ke ke ho hlokahala hore ho robala le fa mesifa tsohle phutholoha ho feletseng.

Tshebetso tsa boitlhakiso - tsela ho e le 'mele ka bophelo bo botle le e ntle

Etsisa mekhatlo ea letsatsi le letsatsi - e akarelletsa ho fana ka koetliso tshebetso. mananeo a koetliso litabeng tsa e ka ba tse sa tšoaneng le ho sebelisa mefuta e fapaneng ya thepa. E seng feela exercisers tlwaelehileng hloka moatlelete, empa e boetse e le makala, libolo, hula beha dintho. Kahoo, ka tsela ea ho fana ka koetliso mesifa susumelletsa loketse ho fetisisa bakeng sa tsela ea bona ea bohloeki. Sena se etsa hore 'nete ea hore tsitsipano matla ka manonyello a disappears, mojaro ka mokokotlo e fokotsehile' me monyetla oa ho lemala e fokotsehile ho hoo e batlang e lefela. Ho tloha ka ho sebedisa tshebetso e ka ba tse fapa-fapaneng haholo, ka nako eo etsa hore motho a le mong boithapollo na mwango ya ke ke ba e-ba thata. Tshebetso fuoa koetliso - ke tsela e molemohali bakeng sa bohle ba neng ba batla e ntle, ka bophelo bo botle le ho loketse 'mele ha se sithabetsa' me ha overtaxing 'mele oa hao' me tsamaiso ea mesifa.