U batla eng ka mosebetsi oa hau? Haeba u hlile u nahana ka eona, mohlomong u batla ho ikoetlisa e khutšoanyane, e sebetsang, e bonolo ho e latela, le e monate. Kapa bonyane ho ikoetlisa hoo ho seng monate le ho oela sebakeng se le seng sa ho ikoetlisa ho u boloka nako. Haeba ke seo u se batlang, ho na le litlhahiso tse ling tseo u tla li batla ho li kenya mosebetsing oa hau.
Mona ke mekhoa e mehlano e sebetsang ea ho sebetsa 'mele oohle oa hau:
1. Squats
Lebaka Leo ka Lona e Leng Lefika : Li-Squats li sebetsa hoo e batlang e le mesifa e 'ngoe le e' ngoe e ka tlase, ho akarelletsa le glutes, letheka, lirope le manamane. Hase feela hoo, ke mokhatlo oo re o etsang khafetsa ho pholletsa le letsatsi, kahoo ho o sebelisa mosebetsing oa hau ho tla eketsa tse ling tsa ts'ebetso thupelong ea hau.
Seo o ka se etsang : ema ka maoto lehlakoreng le bophara le menoana e talimileng ka ho toba kapa e kentse hanyane ka ntle. Butle-butle ka mangole 'me u robale, u romele letheka morao ka morao ha u ntse u boloka molumo oa hao o otlolohile' me u sutumetse ka ntle. Lula mangole ka mor'a menoana ea hau. Etsa bonnete ba hore ntho e 'ngoe le e' ngoe e supa ka tsela e tšoanang. Squat e tlaase kamoo u ka khonang 'me u phunyeletse lirethe tsa hau ho ema.
Liphetoho tsa Squat:
- Squat e nang le dumbbell e le 'ngoe
- Squat le li-dumbbells
- Squat barbell
- Lebala le leholo la leoto
- Sebala se ka pele
- Sebaka sa marako
- Squat ea leoto le le leng
2. Pushups
Lebaka Leo ka Lona ba Leng Lejoe : Ho tsuba, joaloka li-squats, ke mekhabiso e meholo e sebelisang hoo e batlang e le mesifa eohle ea 'mele oa hau.
U tla sebetsa sefubeng, mahetleng, li-triceps, morao, le ho tlosa tsohle ha u ntse u eketsa matla a 'mele oa hao.
Mokhoa oa ho kena: E-ea sebakeng sa mapolanka-matsoho a maholo ho feta mahetleng le ho leka-lekana liotong tsa meno kapa, bakeng sa phetoho, maotong. 'Mele oa hau o lokela ho ba o otlolohileng ho tloha hloohong ho ea mangole. Butle-butle matsoho 'me u theole' mele fatše, u boloke molala oa hao o otlolohile ebe u tsoela pele ho fihlela nko ea hao e ama fatše, haeba u ka khona.
'Me ebe u sutumelletsa morao. Leka ho qoba ho koala likhahla ka holimo ho mehato.
Liphetoho tsa Pushup:
- Pushups ho bolo
- Pushups ka matsoho holim'a bolo
- Fokotsa pushups
- Pushups e tsitsitseng
- Pushups ka med ball rolls
- Divebomber pushups
- Pushups ka lehlaka lehlakoreng
- Khaotsa ho pushups
- Tšoaea liphofu ka bolo
- Letsoho le le leng la mararo le hlahisa pushup
- Ho sebetsa ha 'mele ka holimo
3. Lunges
Lebaka Leo ba Lehoang ka Lona : Joaloka li-squats, matšoafo a sebetsa boholo ba mesifa maotong a hau, ho kenyelletsa le quads ea hau, hamstrings, glutes, le namane.
Kamoo U ka e Etsang : Emela phapang (leoto le le leng pele, leoto le le leng hape). Seka mangole 'me u theole' mele oa hao sebakeng se lekaneng, u boloke lengole le ka morao ka mangole ka li-angles tse 90. Ho boloka boima ba hau lifahlehong, suthela morao (butle!) Ho qala boemo. Le ka mohla u se ke ua koala mangole ka holimo 'me u se ke ua lumella hore lengole la hao le khumame ka maoto. Liphetoho li kenyelletsa matšoafo a pele, matšoafo a morao le matšoafo a mahlakoreng. Etsa boikoetliso bona ka makhetlo a mabeli ho isa ho a mararo ka beke bakeng sa li-12 ho isa ho tse 16 tsa bobeli
Liphetoho tsa Lunge:
- Sliding reverse lunge
- Sireletsa lehlakoreng le letona
- Lunge e phahameng
- Phomolo e tlase
- Lunge liphetoho tsa bohloko ba lengole
4. Plank
Lebaka Leo ka Lona le Ts'oang Kateng : Lepolanka (kapa ho ea holimo) ke ts'ebetso ea ho itšehla thajana e sebelisitsoeng Pilates le Yoga 'me e sebetsa abs, khutlela, matsoho le maoto. Lepolanka le boetse le lebisa mesifa ea ka hare ea mpa .
Seo U ka se Etsang : Leshano le tobane le theoha holim'a lesapo le likhahla tsa hao li lutse fatše pel'a sefubeng sa hau. Qetella 'mele oa hao fatše ka sebaka sa pushup' me 'mele oa hao o phomole liphahlo kapa matsoho a hao. Etsa kopano ea abs le ho boloka 'mele o otlolohile ho tloha hloohong ho ea monoaneng. Tšoara metsotsoana e 30 ho isa ho e 60 'me u phete ka makhetlo a mangata kamoo u ka khonang. Bakeng sa ba qalang, etsa sena ka maoto 'me butle-butle sebetsa tsela ea hau ho fihlela ho leka-lekana liotleng tsa hao.
5. Lat Pulldown
Lebaka Leo ka Lona le Tšoarang : Letlalo la latopo le sebetsa meleng e meholo ea lera (latissimus dorsi), e thusang ho chesa lik'hilojule mme, ho hlakile, le matlafatsa mokokotlo oa hau.
Kamoo U ka e Etsang : Lula mochine oa ho qhaqhoa ka mora ebe u tšoara bar ka matsoho a hao le ho feta ho feta mahetleng. Tlosa hau ea hau ebe u itšetleha ka hanyenyane feela. Koola likhahla tsa hau ebe u hula mohareng ho ea ho lesoba la hao, u kopa melaetsa ea ka ntle ea mokokotlo oa hao. Etsa boikoetliso bona ka makhetlo a mabeli ho isa ho a mararo ka beke u sebelisa boima bo lekaneng ho tlatsa pheta-pheto ho 12 ho ea ho 16 Haeba u se na monyetla oa ho ikoetlisa, leka line e le 'ngoe .
Haeba u e-na le kemiso e phathahaneng, ho kenyelletsa tsena tse hlano ho tsamaisa makhetlo a mabeli kapa a mararo ka beke ho tla thusa ho matlafatsa mesifa le masapo, hammoho le ho chesa lik'hilojule tse ngata. U se ke ua lebala ho etsa boikoetliso ba ' mele oa pelo !