Ha re kopana le maoto, matsoho a rona a ts'ehetsa ho tsamaisa le mesebetsi ea letsatsi le letsatsi. Ho tloha ho phahamisa, ho qobella, ho leka-lekana le ho tšehetsa, matsoho a rona a hloka matla le mamello bakeng sa tshebetso e phahameng. Ho fumana matsoho a maholo hase sepheo sa ho qetela, empa ho hlokahala hore ba be matla le ho hlophisa matla ho fana ka matla nakong ea lipapali le tse ling tsa maemo a holimo a boiteko ba 'meleng le ba lipapali.
Mona ke mesebetsi e matla ea ho matlafatsa letsoho.
1. Biceps Curl (Barbell, Dumbbell, Machine, Pulley)
Biceps curl ea khale ke mokhoa o tloaelehileng oa koetliso ea boima bo fumanehang. Banna ba bacha ba batla matsoho a maholo, hangata ka litšenyehelo tsa ho etsa lintho tse leka-lekaneng. Leha ho le joalo, ke boikoetliso bo molemo bakeng sa ho haha le ho matlafatsa biceps le brachialis. Mefuta e mengata e fumaneha, 'me ke bohlale hore u se ke ua kenya li-curls kapa li-curly-path curls machine feela. Likopi le li-pulleys, tse nang le litsela tse fapa-fapaneng, lumella ts'ebetso e kholo ea mesifa ea synergist mme mohlomong e fane ka liphello tse molemo ka hohle hohle.
2. Mefuta ea Triceps Pushdown (le ho furalla)
Matšoao a triceps ka morao ho letsoho le ka holimo ke mesifa e kholo ho feta li-biceps tse ka pele, haholo-holo hobane ho na le lihlooho tse tharo, eseng tse peli. Ha e bontše batho ba bangata hobane ha re e sebelise ka ho lekaneng mesebetsing ea letsatsi le letsatsi. E sebetse ho bona 'me ba ka ba kholo.
The triceps pushdown mochine oa ho ikoetlisa o fana ka mokhoa o motle oa ho ikoetlisa, empa o lokela ho itšoara hantle. Tsela e fapaneng (ho feta ho hula ho feta ho sutumetsa) e otla le mesifa e seng mekae.
3. Triceps Extensions (Skullcrusher)
Litlhaloso tsa litlhaloso li akarelletsa ho phahamisa letsoho tlas'a mojaro e le hore mesifa ea triceps e sebetse ka thata.
Lisebelisuoa li ka ba ka morao ea 'mele (li-kickbacks) kapa holimo. Tsela e 'ngoe ea ho atolosa ha u ntse u tloaelehile ka bencheng, ho tšoara sekoti se nang le matsoho a mabeli le ho se theola ho ea lehata. Ena ke skullcrusher , empa lintlafatso tse ling tse tšoanang li sebetsa ka tsela e tšoanang.
4. Tlhahlobo ea Dumbbell Concentration Curl
Sena ke phapang pakeng tsa letsoho la letsoho. Ha u lutse bencheng, u tšehetsa mokokotlo oa letsoho lehetleng le ka hare ha u ntse u phahamisa dumbbell. Sena se sebetsa ka thata ka bicep le brachialis 'me se u fa mosebetsi o moholo oa ho sebetsa.
5. Bench Dips
Litlhaka li hloka hore u sutumelle ho tloha bencheng kapa static workstation ka matsoho a ka mor'a 'mele oa hao. U ka sebelisa benche ea ho ikoetlisa kapa motlakase o kentsoeng ka letsoho o fanang ka thuso ea mechine ho u qalisa. O ka fetola bothata ba bench dips ka ho otloloha bakeng sa ho khumama maoto ka mangole. Maqhubu a otlolla mesifa ea triceps ka thata.
6. Barbell Reverse Curls
Ho e-na le ho tšoara li-barbell tse nang le thipa ea liphatlalatso tsa motlakase, sebelisa ho tetebela holimo. The curl reverse e sebetsana le mesifa e tsitsitseng ea letsoho le tlaase hammoho le mesifa e ka holimo ea letsoho.
7. Mohoeletsi Curls
Mohoeletsi oa li-curls o hloka benche ea moleli. Ke mokhoa o mong (joaloka likhetho tsa mahloriso) tsa tšehetso ka morao ea matsoho ho beha khatiso e feletseng holim'a biceps.
Etsa hore moruti a phunyeletse ka li-barbell.
8. Li-curls tsa letsoho (le tse fapaneng)
Li-curls tsa letsoho li arohana le mesifa e tlaase ea letsoho, e atisang ho hlokomolohuoa. Tšehetsa letsoho la hao le tlaase qetellong ea benche ka morao ea mohaho oa letsoho, 'me u etse li-curls tse peli ka tlase le ka ho feteletseng. Lisebelisoa tse khanyang li eletsoa.
9. Dumbbell Hammer Curls
Tšoara sesebelisuoa se kang hamore, ka lehlakoreng le leng, ho e-na le ho ea ka holimo. Sena se fana ka ts'ebetso e ntle ea ts'ebetso ho pholletsa le li-biceps le mesifa e tlase ea brachialis le brachioradialis.
10. Phahama-Pulley Curls
Kenyeletsa li-curls tsa mefuta e fapa-fapaneng le ts'ebetso e ikhethang ea li-biceps le mesifa ea brachialis.
Ema ka pulling ea pulley ka lisebelisoa tse fetotsoeng pheletsong e 'ngoe le e' ngoe e le hore ntlha ea ho latellana e ka holim'a hlooho ea hau. Ka matsoho a otlolohileng, hula ho uena ha u ntse u fetola liphahlo.