Ikatisa dumbbells kotelamaka: sephetho ka makgobokgobo, dikeletso le maqheka

Ntho ea pele eo hore catches leihlo la hao le ha o hlahloba baatlelete moatlelete - ke e le bophara ba mahetleng ka. T-shape ea 'mele - ke pitso karete ea moatlelete e. Le karolo ea bohlokoa phetha ena mahetleng foromo. Bakeng sa bona botle ba ho hlokahale e le hore ba koetlise mesifa loketseng ho tse - le trapezoid ka holimo, le makgobokgobo karolelano. Ha Trapeze fana bophahamo ba mahetleng, e leng oa noka e ntle le e lekaneng ho e hatisa athleticism le solidity. Bakeng sa pompa fetileng ho ikoetlisa joalo e loketseng, e le ho hlapholla ya dumbbells emeng. ho ikoetlisa Sena se tla eketsa makgobokgobo karolelano 'me kahoo hatisa mola ka mahetla.

melemo ea ho ikoetlisa

Ikatisa dumbbells kotelamaka - ho e khōlō ka thōko ho ikoetlisa tse tla re thusa ho ba le toloki deltas mahareng, hammoho le ho ba khona ho thibela bothata bo joalo, e le ho satalla manonyello le ka mahetla. Ho ikoetlisa ho dumella mahetleng ntle mojaro le lekaneng ho bōpa bona. Ka hona, ho lokela ho etsoa kamehla.

tsa boitlhakiso mokhoa

1. Qalong, ho hlokahala hore a nke dumbbell ka matsoho a hao, maoto a bona ka mahetla-bophara ntle. Ka morao e lokela ho ba bataletseng, le deflection ka thekeng ka. Matsoho le dumbbells ikopanye le nyenyane e nang le maoto 'me ka nako e tšoanang o ile a ikutloeleng bona ka matsoho a hae. Liatla tobane kantle hanyenyane menoana e nyenyane. Elbows hanyenyane ikemiselitse. The selelu e lokela ho ba e tšoanang le fatše, o lokela ho sheba pele ka ho toba, ka go tlhaolega ka seiponeng ho hlokomela mekhatlo ea bona le ho lokisa liphoso tsa ho ikoetlisa ka.

2. Hang ha boemo ka lekhetlo la pele ho lula le letona, straining mesifa ea bohareng ba makgobokgobo ea, ho hlokahala hore butle-butle hōlisa dumbbells ho fihlela ho boemo ba ka mahetla, ke hore,, ho matsohong a tšoanang le ho fatse. Brushes lokela ho ba phahameng ho feta elbows ena. menoana Little ho malala holimo joalokaha eka metsi a tšela ho tloha matsoho. Mothating ona, ho hlokahala hore u tšoare matsoho, ho fihlela mojaro lebetsoeng le. The lieha ha lia lokela ho e telele ho feta ea bobeli e mong. Ebe boetse ho hlokahala hore butle-butle fokotsa ho ea boemo ba tshimololang.

The makolopetso ea ho ikoetlisa le

Hang ha matsoho le fatše, o lokela ho etsa jwalo hohle hape. Ha theola matsoho ha ho hlokahale hore tšoara maoto a bona 'me a phutholoha, joalokaha ho offloads mesifa le ho ikoetlisa bokgoni oela. Matsoho ka linako tsohle ba lokela ho susumelletsa 'mele ka sefofane seo. Ka mohato mafolofolo nakong ea ho ikoetlisa, e le hore ke, le mponeng ka matsoho, o lokela ho etsa phefumoloho le boreleli, le ha theolela - boreleli exhale. mesifa ea morao le mochine lokela ho lula ba le ka menoana ea hao. Ho thusa khutlela hae, lahlele ba e dumbbell, ho ke ke ho sa hlokahale. qhekellang joalo e sebelisoa ha moatlelete lokela ho fihlela ka ho feletseng mesifa mokhathala, hore e sebetsa ho ba le mothamo. Qalang lokela ho nka e nyenyane ea dumbbell boima e neng e tla bebofatsa mosebetsi wa mokhoa loketseng le sebakeng se sireletsehileng. Ba bang kaofela pakeng dikelaka lokela sa feteng metsotso e 'meli. Palo ea repetitions - makhetlo a 10 ho ea ho tse 15 e le dumbbell boima nyenyane.

mekhoa e meng ea ho ikoetlisa

Ho na le le dikgetho tse mmalwa ho phetha tsa boitlhakiso tse kang ho hlapholla ya matsoho a eme le dumbbells. Mohlala:

1. Ho Hōlisa matsoho ho mahlakoreng ka diboloko ka. Ka mothofatso ena, dumbbell nkeloa sebaka mehele ke lik'hebole khomaretse beha diboloko tse ka tlaase. Ho ikoetlisa o etsoa hammoho le ho ikatisa ya eme dumbbell. Weight ikemiselitse ka litene, empa, hape, e lokela ho ba tse nyenyane. Pele a qala ho phetha liropo le mehele ba felisoa, ke hore,, letsoho le letona ho letsoho le letšehali le letsoho le letšehali - ka ho le letona. Lik'hebole tla ba boemong ba crosswise. khetho ena ne a tla lumella ka linako tsohle ho boloka gagamalo karolelano ka makgobokgobo, hobane ha ho sebetsa le dumbbell e qetellong ea tsela e le moatlelete involuntarily relaxes matsoho le ba fa khefu ea bobeli, e leng ho fokotsa ho atleha ha ho ikoetlisa ka.

2. Breeding tsa dumbbells ka letsohong eme alternately. Ka mothofatso ena, ho nyolla le ho theola dumbbell o entsoe pele ka lehlakoreng le leng, 'me joale - e' ngoe. Ke hore, pele u lokela ho etsa chelete e le letona la ho reps ka letsohong le letona, 'me joale e ntan'o ba palo e tšoanang ea repetitions, empa ka letsohong le letšehali. Lewa ho tšoana le ka ho phetha ka sehloohong. Feela mona u hloka letsoho le bolokolohi ba ho tšoara ho itseng oa khatello ea kelello, e le hore a se ke a overwork le se ke ua lumella nakong e fetileng ho hula ka dumbbell repetitions e loketseng ho tshisinyo ya 'mele. Ba bang kaofela pakeng disete ho se ke ha ba le metsotso e fetang 'ngoe, kahoo ka nako e telele e le ho sebetsa le lehlakoreng le leng, e behang e meng, ka hoo, hloka tlase phomolo.

3. Breeding tsa dumbbells eme le tsepamiso morao. mofuta ona wa ea ho ikoetlisa bakeng sa mokhoa hae tshebetso pheta taba ka ho kaofela ha ditlhoko tsa dilutions classic oa dumbell eme holim'a boemo ba 'ngoe, e le hore le hoja ho e mathang mekokotlong lokela ho otlolla ho ba bang ba e tšehetse. mothofatso ena beheletse ka thoko thepa mokhatlo oa leha e le efe e sa hlokahaleng le qhekellang, 'me monyetla oa ho mo ntša kotsi. 'Me, e le lebaka leo, boima ba' mele e lokela ho lokela ho khethoa ho e nyenyane.

4. Breeding lutse le dumbbells matsoho. khetho ena tlosa tsohle phethwa mojaro ho thekeng ho ea, hammoho le ho thibela le atamela bofelo, ha mabotho a katisiwa mesifa qetellong ho thusa khutlela hae, lahlele ba dumbbells. Lewa pheta taba ka ho sa mokhoa khale tsa dilutions tsa dumbbells ka letsohong le ha le eme.

Mesifa hore li kenyelelitsoe mosebetsing ha ho phetha tsa boitlhakiso

Ha ho hlapholla ya dumbbells eme (lifoto ka mohlala, tse hlahisoang sehlooho se reng,) kapa tsa boitlhakiso mefuta e meng ho sebetsa lihlopha tsena mesifa di kenyelleditswe:

• deltoids (totobatsoang tala);
• supraspinatus mesifa (khubelu);
• Trapezoid (totobatsoang pinki);
• Front serratus (totobatsoang bosehla).