Koetliso ea 'mele ea boipheliso e holimo-limo e lebisa sefuba, morao, mahetleng le matsoho a nang le lipapali tsa khale tse etselitsoeng ho matlafatsa le mamello.
Mesebetsi e meng e bontša litekanyo tse boima . Seo se bolela hore u lokela ho sebelisa boima ba 'mele bo lekaneng hore u KA PELE u phethe palo e fanoeng ea ho khutlela morao. Potso ea ho qetela e lokela ho ba thata, empa e ke ke ea khoneha.
Haeba u qala ho lahleheloa ke foromo, emisa kapele. Ka lehlakoreng le leng, haeba u ikutloa u ka be u entse mokoloko o eketsehileng, etsa lengolo la seo bakeng sa sethaleng se hlahlamang kapa se latelang sa ho ikoetlisa, haeba u etsa feela sete se le seng.
Litlhokomelo
Haeba u na le likotsi leha e le life, mafu kapa maemo a mang, sheba ngaka ea hau pele u leka ho ikoetlisa, 'me u fetole boikoetliso leha e le bofe bo bakang bohloko kapa bo sa thabiseng.
Thepa e hlokahalang
Lipilisi, mefuta e fapa-fapaneng ea li-dumbbells, bolo ea boikoetliso, le mohato kapa sethaleng.
Joang
- Hlahloba ka li-cardio tse seng kae feela kapa u sebelise lisebelisoa tse bobebe 'me u etse liphetoho tsa boikoetliso bo bong ka tlase.
- Qetella lithupelo tse tharo tse thathamisitsoeng letotong le leng le le leng, ho latellana, ho phomola ha u hloka.
- Pheta lihlooho tse ling ka lekhetlo le leng bakeng sa ho ikoetlisa ka leseli kapa ka makhetlo a 2 ho isa ho a mararo bakeng sa ho ikoetlisa haholo.
- Ho fetola, sebelisa lisebelisoa tse khanyang, u etse likhahla tse fokolang kapa u etse tse peli feela tsa lithuto tse latelang lihloohong tse ling.
Beha 1: Khutlela - Barbell Row
Tšoara barbell e boima ka pel'a lirope, matsoho a mahetla-bophara bo arohane, 'me u khumamele ho fihlela ho likhato tse 45, u se ke ua khutlela morao le ho khutlela fatše. Finyella ka morao le mahlakoreng a mahetla ho hula li-barbell ho ea leboteng la mpa. Fela fatše mme u phete hape bakeng sa ho khutlela ha 15. Sebelisa abs ea hau ho sireletsa mokokotlo oa hau.
Mefuta e meng ea Dumbbell Rows
Tšoara li-dumbbells tsa bohareng le boima, 'me u khumame ka morao ka morao le mangole a kobehile hanyenyane. Haeba u ka khona, leka ho boloka sefahleho se ka morao fatše. Haeba seo se khathatsa mokokotlo oa hau, phahamisa ho fihlela maemong a 45-degree. Qala ho falla le likhahla tse huloang ho ea torso, khutlisetsoa ka morao. Fokotsa letsoho le letona, u boloka letsoho le letšehali le le teng, ebe u penya ka morao ho hula letsoho le letona. Boloka letsoho le letona ha u ntse u theola letsoho le letšehali, u pheta mela e meng e fapaneng ea ho khutlela morao ho 10. Boloka li-reps tse liehang le tse laoloang.
Ntoa e le 'ngoe ea Ntoa
Beha leoto le letšehali ka mohato kapa sethaleng, 'me u phomotse letsoho le letšehali lehetleng. Tšoara boima bo boima ka letsohong le letona 'me u phunye ka morao ho hula sekoaha ho fihlela boemong bo phahameng. Khuta ka makhetlo a 8 khafetsa, e lateloa ke li-8 tse liehang, tse laoloang ho nka letsoho ka lehlakoreng le leng. Pheta ka lehlakoreng le leng.
Pheta ka makhetlo a 1-2 kapa u fetele pele ho sete se latelang
Beha 2: Ka holimo / ka morao ho khutlela - holimo holimo
Tšoara li-barbell tse sephara, ka matsoho a pharaletseng, 'me u fete holimo ho fihlela morao o bapisoa le fatše, o sa sebetse' me o khutlela fatše. Finyella ka morao holimo, ho hula mahare a mahetla hammoho ho hula boima bofubeng. Fela fatše mme u phete hape bakeng sa ho khutlela ha 15. Haeba mokokotlo oa hao o ka tlaase o u khathatsa, phahamisa ho fihlela ka 45-degree angle.
Khutla Lintsintsi
Lula ka mohato kapa bolo, 'me u khumame ka morao (ka morao), u tšoara lisebelisoa tse lekaneng tlas'a marango. Phahamisang litekanyo ho ea mahetleng, o khabisa hanyenyane, ha o ntse o penya maqhubu a mahetleng hammoho. Fela fatše mme u phete hape ka li-12 hape.
Li-Extensions tsa Ball
Robala fatše, u e behe tlas'a torso ha u ntse u phomotse menoaneng (e thata) kapa mangole. Beha matsoho ka mor'a hlooho ebe o kopa abs ha u phahamisa sefuba ka bolo, u hatella ka tlase morao. Fokotsa ho theoha fatše, ho se hokae ho ama fatše, ebe o pheta hape ka makhetlo a 12.
Pheta ka makhetlo a 1-2 kapa u fetele pele ho sete se latelang
Beha 3: Sefubelu - Mochini oa Barbell Bench Press
Robala fatše ka mohato kapa bencheng, 'me u tšoere barbell e thata ka holim'a sefuba. Tlosa boima bo otlolohileng holimo, ntle le ho koala likhahla, mme o theohele fatše. Khuta hape bakeng sa li-8 tsa morao, o latetsoe ke li-8 tse liehang ho tsamaea tse tlang halofo feela.
Haeba u se na li-barbell, ikutloe u lokolohile ho sebelisa dumbbells.
Khutsa Fly Sefubeng
Thetsa ka benche kapa ka mohato o behiloeng ka tlaase kapa o behe litekanyo tse boima bo boima holim'a sefuba, lifate li shebane. Ha u ntse u itšohlometsa hanyenyane 'me u le boemong bo tsitsitseng, fokotsa matsoho ho ea mahetleng. Finyella sefuba ho khutlisetsa matsoho, ho pheta-pheta ka makhetlo a 12.
Mochine oa khatiso oa sefuba
Thetsa ka bolo kapa bencheng 'me u nke litekanyo tse boima ka holim'a sefuba. Sebelisa letsoho le letona ho ea holimo le ka morao, ebe joale letsoho le letšehali le fetola nako e lekanang le tse 12.
Pheta ka makhetlo a 1-2 kapa u fetele pele ho sete se latelang
Beha 4: Mahlapa - Sehlooho sa Khatiso
Khetha boima bo boima boo u ka bo khonang ka mokhoa o sireletsehileng, 'me u hatelle matsoho holim'a hlooho (u se ke ua kopanela, u se ke ua hlasela ka morao). Fela fatše mme u phete hape ka li-12 hape.
Tsosa morao
Emela ho tšoere litebelisoa tse bohareng ka pel'a 'mele, liatla li shebane. Ho tsamaisa likhahla le ho boloka matsoho a kobehile, phahamisetsa matsoho ho ea mahetleng (lihlopha tse otlolohileng) le ho theoha. Khuta hape bakeng sa li-12 hape.
Tlhōlisano e le 'Ngoe ea Sepheo sa Ntoa
Lula ka bolo kapa benche mme u nke boima bo boima ka letsohong le letona. Qala mokha ona ka ho khumamela lehare mme o tlise boima bo haufi le tsebe e nepahetseng. Etsa hore o sa kopanele ho tsitsisa 'mele ha u ntse u hatella boima ba hlooho. Fela fatše mme o pheta-pheta tse 12 pele u fetola mahlakoreng.
Pheta ka makhetlo a 1-2 kapa u fetele pele ho sete se latelang
Beha 5: Biceps - Barbell Curls
Tšoara barbell e boima ka matsoho a mahetla ka bophara. Tlanya li-biceps ho koala boima bo lehetleng. Fokotsa ho theolela fatše le ho pheta-pheta li-12 hape.
Ho tlosa litlolo ha u se na li-barbell.
Biceps Curls
Tšoara litekanyo tse boima 'me u kokotse litekanyo ho ea mahetleng, etsa bonnete ba hore u se ke ua sebelisa boima ba ho senya boima. Butle-butle boima ba litekanyo, u boloke tsitsipano meleng le ho pheta-pheta ho khutla ho 12.
Likhola tsa Maiketsetso
Lula ka mohato kapa benche, 'me u nke boima bo boima ka letsohong le letšehali, setsoe se kenngoa ka hare ka leqeba le letšehali. Qetella bicep ho hula boima ka lehetleng. Fela fatše mme u phete hape ka li-12 hape.
Pheta ka makhetlo a 1-2 kapa u fetele pele ho sete se latelang
Beha 6: Triceps - Crushers ea Ts'oae
Thetsa ka bencheng 'me u tšoere li-barbell tse sephara ka letsoho le moqotetsane (matsoho ka bophara ba mahetla ka bophara). Qala ka bar ka ho toba holim'a sefuba, lifate tsa palema li shebile. Koola likhahla mme o theolele boima ho ea hloohong, o emisa ha likhahla li le likhato tse 90. Fokotsa boima ba 'mele ebe o pheta-pheta li 15 hape.
E le ea nang le litlolo ha u se na li-barbell.
Hape
Litšitiso
Tšoara litekanyo tse lekaneng, 'me u khumame ho ea ho likhato tse 45 kapa ho lekana le fatše, lihlopha tse omeletsoeng le haufi le leraba. Kopano ea li-triceps e otlolla lihlopha, e tlisa boima ka holim'a letheka. Fela fatše mme u phete hape ka li-12 hape. Leka hore u se ke ua phahamisa litekanyo.
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Ntoa e le 'Ngoe ea Triceps Pushup
Thetsa ka lehlakoreng le letona, letheka le mangole a koahetsoeng. Koahela letsoho le letona ho potoloha torso ea hao mme u behe letsoho le letšehali fatše ka pel'a hao, palema e lekanang le 'mele. Finyella li-triceps ebe u sutumetsa 'mele oa hao. Fela fatše mme o pheta ka morao ho 10 pele o fetola mahlakoreng.
Pheta ka makhetlo a 1-2 kapa u fetele pele ho sete se latelang
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