Ho ikoetlisa ho akarelletsa ho qobella lithupelo tse lebisang ho quads, ka ntle mahetleng, sefubeng, mahetleng le triceps . Mokhoa o mong oa ho ikoetlisa o nang le Pull Workout , e leng sepheo sa ho fokotsa mesifa, li-hamstrings, back and biceps ho fokotsa mesifa eohle ea 'mele.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang.
Thepa e hlokahalang
Li-dumbbells tse fapaneng tse lekaneng, bolo ea boikoetliso
Joang
- Hlahloba ka li-cardio tse seng kae feela kapa ka ho etsa setsi se futhumetseng sa boikoetliso bo bong le boima ka boima ba 'mele.
- Etsa boikoetliso bo bong bakeng sa li-1-3, u phomole metsotsoana e 30-60 pakeng tsa kapa u etse mosebetsi o motle ka mokhoa oa potoloho, u etse se seng le se seng ho ikoetlisa 'me u pheta potoloho ka makhetlo a mararo
- Hopola ho sebelisa boima ba 'mele bo lekaneng hore u KA KHETHA ho phethela li-reps tseo u li ratang.
Lihlopha
Ema ka maoto lehetla-bophara ka thōko, u tšoere litlolo ka mahetleng kapa mahlakoreng a hao. Ho khumama mangole 'me u theohele ka squat hohle moo u ka khonang, etsa bonnete ba hore mangole a hao a se ke a feta menoana ea hau. Sebelisa lirethe le butt ho ema le ho pheta.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Phetola Lunges
Emang le maoto hammoho, litekanyo tsa matsoho. Khutlela ka maoto a mararo ka leoto le letona 'me u khumama ka mangole, u boloke mangole ka maqhubu a 90-degree le knee e ka pele ka mor'a menoana. Pholletsa le lirethe ho phahamisa, ho khutlisetsa leoto ho qala. Pheta bakeng sa palo ea li-reps le ho fetola maoto.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Lisebelisoa tse Phahameng tsa Leoto ho Ball
Bua le bolo e tšehetsang hlooho le mahetleng, letheka le phahame ka borokho. Ho eketsa leoto le letona ho fihlela lengole le otlolohile (le boloke lehlakoreng le lengole le letšehali), theoha 'me le phete bakeng sa lipehelo tsohle pele o fetola mahlakoreng. Bakeng sa phetoho e bonolo e lutse holim'a bolo kapa setulo.
Reps / Sets / Duration
12-16 reps.
Khuta ka makhetlo a 1-3
Ntle ea Thigh Leg Lift
Leshano ka lehlakoreng la bolo le torso e tšehetsoa mme leoto le ka tlaase le khumame fatše. Tšoara boima bo boima holim'a leoto le ka ntle la leoto (ka ho khetheha) le phahamisa leoto ka lisenthimithara tse 'maloa, ho boloka letheka, lengole le maqaqailane li eme le pele.
Reps / Sets / Duration
12-16 reps
Pheta ho ikoetlisa ka makhetlo a 1-3
Li-push up
Fumana boemo ba ho pushup (ka mangole kapa menoana) 'me u lule u le sieo ha u ntse u khumamela lihlopha' me u theohela fatše ka mokokotlo. Khutlela morao mme u pheta.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Likhatello tsa Sefuba Ho Ball
Thetsa ka bolo kapa benche ka hlooho le molala o tšehetsoeng. Qala ka litekanyo tse otlolohileng ka holim'a sefuba. Koola likhahla le matsoho a ka tlaase ho feta mahetleng, lihlopha tse otlolohileng. Khutlisa ho qala le ho pheta.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Press Press
Lula holim'a bolo kapa u emise 'me u qale ka ho tlisa litekanyo ka pel'a litsebe, liatla tsa matsoho li shebile. Qetella mahetla ho sutumelletsa litekanyo holimo mme o tsamaee hanyenyane (o lokela ho ba bona ba tsoa ka lehlakoreng la leihlo la hau). Fela fatše ho ea mahetleng le ho pheta.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Ho Tsoha Pele
Tšoara litekanyo ka pel'a maotla 'me u phahamisa matsoho ka ho toba ho ea mahetleng, o khabisa hanyenyane. Sheba fatše mme u phete.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Triceps Kickbacks
Ema ka maoto lehlakoreng le lekaneng 'me u ee pele ho tloha lethekeng, u khutlele fatše' me u se ke ua kena ho fihlela molumo oa hao o lekana le fatše (kapa o phahame ha o opeloa morao kapa hamstrings). Qala ka likhahla tse otlolohileng 'me u hule ka moqotong. Koetlisa li-triceps mme u otlololle setulong, u tlise litebelo ka mor'a hao. Sheba fatše mme u phete.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3
Ntho e le 'ngoe ea Li-Triceps Pushups
Robala ka lehlakoreng le letšehali, letheka le mangole a koahetsoeng. Koahela letsoho le letšehali ho potoloha torso e le hore letsoho le letšehali le phomole ka lehlakoreng le letona. Beha letsoho le letona fatše ka pel'a hao, palema e lekanang le 'mele. Finyella li-triceps ebe u sutumetsa 'mele oa hao. Etsa fatše mme o pheta pele o fetola mahlakoreng.
Reps / Sets / Duration
12-16 reps
Khuta ka makhetlo a 1-3