Tsela ea ho matlafatsa mesifa ea ka morao, matsoho le sefubeng lapeng

Motho oa lumellana. meleng lihlopha tsohle mesifa lokela etsoa ho lekana. Empa kajeno re tla bua ka mesifa tseo ka tloaelo feela "tšoasoa ke leihlo" - ke musculature tsa morao, matsoho le sefuba. Hangata ka lipapali kapa motho eo e ahloloa ho latela likarolo tsena tsa 'mele, kaha ba ba ho bonolo hore ba koahetsoe ke liaparo.

mesifa ea morao e lokela ho ba e le tenyetsehang le matla ho ba khona ho tšehetsa lesapo la mokokotlo. Hampe mesifa tse tsoetseng pele ha ba khone ho sebetsana ka katleho le likhatello tseo a oa ka morao, ka ho tšoanang u ntse u sebelisa ligaments le manonyeletso. Butle-butle, le manonyello le ligaments qhoaele ho feta, e leng isang kgoreletsego ea lisele, 'me bohloko bo sa foleng ka morao. Tsa boitlhakiso ho matlafatsa mesifa le tla etsa hore re khone ho tlosa bohloko, ho eketsa bokhoni ba mesifa ho nka mojaro le, kahoo, ho etsa ho be bonolo ho ligaments le manonyeletso.

Pele u qala tsa boitlhakiso tsena, e ke ho hlokahala hore ho tsamaisa mofuthu-up. Ka mor'a bofelo ba tsa boitlhakiso mofuthu-up lokela ho a pheta. Tsela ea ho matlafatsa morao mesifa ya hao lapeng, ntle le ho ba teng ha simulators khethehileng le likhetla? Sena se tla tšohloa mona ka tlase.

Tsela ea ho matlafatsa mesifa ya hao morao lapeng

Robala ka moseme kapa k'hapete (o tla boetse ho hlokahala tafole) le etsa boitlhakiso ho tse thathamisitsoeng ka tlaase mona, disete tse hlano e mong. Kenyelletsa bona hoseng le mantsiboea hao kamehla, a tsoela pele ho li phetha, 'me ka mor'a ho nyamela ha bohloko, ho tla thibela boipheto ya bothata.

Tsela ea ho matlafatsa mesifa bontšang ka morao ho koba morao

1. Lie ka mpeng ea hao, beha mosamo tlas'a hae, matsoho a atoloswa hammoho 'mele. Phahamisa hlooho ea hao theoha fatse, le tšoare ka nakoana ebe ka tlaase.

2. mahetleng ke phutholohile, phahamisa maoto ho fihlela ho 15 di emetse disentimitara.

3. Ha tseba tsa boitlhakiso tsena, o ka ho ea ho ts'ehetsana tsoa hong hang-hang 'me hlooho le maoto, empa ha ho na ho feta e emetse disentimitara tse seng kae.

Tsela ea ho matlafatsa morao mesifa ya hao koba boitlhakiso li ka morao

1. Lie ka morao ea hao, otlolla liatla tsa hao ho mangoleng, 'me ka morao o ikemiselitse.

2. Hona joale leka ho tšoara litsoeng la hao le letona ho lengole le letona. Pheta e tšoanang le letsoho le letšehali le maoto.

3. Ha tseba pele tsa boitlhakiso ba babeli, phahamisa lengole ho litsoeng bo fapaneng. Etsa se tšoanang le letsoho le leng le leoto.

Tsela ea ho matlafatsa morao mesifa ya hao ke ho phahamisa maoto a

1. Robala ka mpeng ea hae holim'a tafole e le hore mathekeng li ne li le bohale le, matsoho lokela ho lula tafoleng.

2. Phahamisetsang meomo ho Level tafole. Hlokomela hore le hoja morao ha koba. Boloka maoto a hao hantle pele bala tse tharo, ebe butle-butle, butle-butle o tlaase.

Tsela ea ho matlafatsa mesifa ea matsoho le ntlo

Mona re ke ke fana ka boitlhakiso li le litekanyo tsa projectiles a mang, 'me le ele a lebisa tlhokomelo ho tsa boitlhakiso bonahalang li tloaelehile tse kang push-baholo le hula-up ka bareng. The le bothata ba mona ke hore, ho fapana le dumbbells kopanela ha a sebelisana le boima haholo boima - 'mele oa hao, e le ho mokhoa oa ho phetha tsa boitlhakiso tsena tlameha ho atamela ho teba.

Pushups

1. khumameng, phomola liatla tsa hao fatše, jala ba hanyenyane batsi ho feta bophara ka mahetla, menoana ka hare. Otlolla morao hao, mahetla e ile ea theoha, maraong tighten le tighten mesifa ka mpeng ea hao. mola tsa 'mele (hlooho - mangole) lokela ho sekamisoa ikutloeleng fatše. Ka hula moea tsoela fatše, matsoho a ikemiselitse ho elbows, 'me khutlela otlolohile. Khutlela boemong bo a simolla, u se ke ua otlolla elbows hao ho fihlela qetellong.

2. Balla ena, empa ho sebelisa, ka tšehetso e, ha mangole, le menoana, 'mele e lokela ho ba otlolohile.

Hula ho fihlela ka bareng

boitlhakiso li etsa tlhahiso bakeng sa ba qalang:

1. Utloisisa mokoallo tshekaletseng, e lehlakoreng palema tsa morao - ho eena, 'me fanyehoa kamoo u ka khonang. Phutholoha, tšoara ka bareng tshekaletseng hape le ho etsa mathoasong ea 'mele ka litaelo tse sa tšoaneng.

2. Hula mokoallo tshekaletseng, hlooho e ka tsoha hanyenyane ka holimo crossbar ena. Powys, joale butle unbend matsoho a hae, straining mesifa.

3. Ho sebelisa latelang hloka mothusi. Hula ho bareng tshekaletseng, ha straining mesifa ea matsoho a. Ka nako ena e le motlatsi lokela, ho boloka maoto a hao, butle phahamisa.

Kamehla ho eketsa palo ea tsomule-baholo. Tsepamisa maikutlo ho ikoetlisa nepahetseng - ho ke ke ha hlokahala hore ballon meomo lokela ho lula re otlolohile.

4. Mance tsa boitlhakiso tsena ho etsa se tšoanang, empa litleneng ka bareng - ka matsoho a hae ho eena. Kahoo ba ile ba tla ba le mesifa tse ling.

Qetellong ea ho ikoetlisa, theola matsoho a hao fatše, ho phomola le ho sisinya bona.

Tsela ea ho matlafatsa mesifa le sefubeng lapeng

Dira dithutiso tsa mesifa ea sefuba, u ka etsa ka bobeli le litekanyo kapa ba se na tsona. Boitlhakiso li le dumbbells ka etsoang eme boemo ba, ba lutse 'me ho bua leshano ho khutlela hae, ho jala matsoho a hae kantle ebe ikopanya ka pel'a.

boitlhakiso li tšoanang ba phethile ka expanders ena. Hantle, haeba ha ho na thepa lipapali, hoa khoneha hore motho feela ho phetha push-baholo, khetha angle homolog bakeng sa bona pakeng tsa 'mele le holim mokatong.