Kakaretso ea 'mele e phethahetse bakeng sa ba qalang ho qala, ho ikoetlisa lapeng kapa mang kapa mang ea batlang ho ikoetlisa habonolo e hlaselang mesifa eohle e meholo ea' mele: Li-Hips, glutes, lirope, sefuba, morao, mahetleng le matsoho. Ho ikoetlisa ho tletse likhalase tsa liteko le tsa 'nete, ho tloha li-squats le matšoafo ho ea ho pushups le sohle seo u se hlokang ke lihlopha tse' maloa tsa li-dumbbells tse lokelang ho qala.
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 nang le boima, mohala kapa ho khomarela (mohlala, ho roala moriana kapa sethala se lekaneng) le mathe.
Joang
- Qala ka mofuthu oa metsotso e 5 ho isa ho e 10 ea mocheso oa motlakase (ho tsamaea sebakeng se seng, joalo-joalo)
- Ba qalang ho qala: Etsa lihlahisoa tse 1 tsa tse 12 tsa boikoetliso bo bong le bo bong, ho phomola metsotsoana e ka bang 30 lipakeng tsa ho ikoetlisa. Sebelisa boima bo leka-lekaneng - Ho feta kamoo u ka khethang boima ba hao kateng .
- E le hore u tsoele pele, eketsa beke e 'ngoe le e' ngoe (ho isa ho lihlopha tse 3), ho phomola hoo e ka bang metsotso e 30-45 pakeng tsa ho ikoetlisa.
Bakeng sa bothata bo eketsehileng, leka Total Body Strength 3 e nang le litlhoko tse ling tse thata.
Bakeng sa boikoetliso bo tsoetseng pele, etsa lihlopha tse 3 tsa likoloto tse 12, u sebelisa boima bo lekaneng hore u KA PHELELA ho khutlisa li-12 hape.
Etsa matsatsi ana a 2 ho ea ho a 3 a sa tsitsang ka beke, ho nka bonyane letsatsi le phomolo pakeng tsa ho sebetsa. Bakeng sa liphello tse ntle ka ho fetisisa tsa tahlehelo ea boima ba 'mele, kopanya le ho ikoetlisa ka ho ja lijo tsa cardio le lijo tse nang le lik'halori tse tlaase.
1 - Squats
Li-Squats : Ema ka maoto lehlakoreng-lehlakoreng 'me u tšoare litekanyo holim'a mahetleng kapa mahlakoreng a hao. Ho boloka ho sa sebetse, ho khumama ka mangole le ho theohela ka squat, ho boloka mangole ka mor'a menoana le ka morao ka ho toba. Kenella lirethe ho ema. Khuta hape bakeng sa li-12 hape.
Tlhahiso ea ho fana ka tekanyo : li-5-20 lbs bakeng sa basali, 8-35 lbs bakeng sa banna.
Reps / Sets / Nako : 12 ho khutlela morao
Khuta ka makhetlo a 1-3
Koetliso e latelang: Hip Hinge
2 - Hip Hinge
Hip Hinge: Ema ka maoto lehetla ka bophara 'me u nke mohala kapa morao ka morao hloohong, u o tšoare ka letsoho le leng ka holim'a hlooho ea hao' me e 'ngoe e qetelle ka morao. Thupa e lokela ho kopana le hlooho ea hau, pakeng tsa mahetla le mohatla oa hau. Tlosa boleng ba lirethe tsa hau 'me u phunyeletse letheka ha u ntse u phunyeletsa mahetleng, u khumama ka mangole ho fihlela molumo oa hao o le bohōle ba likhato tse 45. Etsa hore thupa e kopane le lintlha tsohle tse 3 nakong ea ts'ebetso. Qetella marang-rang ho ema, hape ho boloka thupa e kopana le hlooho ea hau, mahetla le tailbone. Khuta hape bakeng sa li-12 hape.
Reps / Sets / Nako : 12 ho khutlela morao
Khuta ka makhetlo a 1-3
Koetliso e latelang: Dumbbell Rows
3 - Litlhaku tsa Dumbbell
Dumbbell Rows: Bakeng sa boikoetliso bona ba morao, khumama ka lethekeng ka letheka-ho ea ho likhato tse ka bang 45 feela joaloka boikoetliso bo ka holimo. Boikoetliso bo bontšoa ka lehlakoreng le ka morao ho fatse, empa haeba o sa khone ho etsa joalo ka mokokotlo o molelele, lula ka lehlakoreng le phahameng. Etsa bonnete ba hore sefubeng se bulehile 'me mahetleng a khutla' me a tšoara litekanyo letsohong le leng le le leng. Tšoaea ka morao ha u ntse u khumama, u li hulletse ka nģ'a torso moeeng oa ho roka. Fela fatše mme u phete hape ka li-12 hape.
Tlhahiso ea ho fana ka matla : 8-15 lbs bakeng sa basali, 10-30 lbs bakeng sa banna.
Reps / Sets / Nako : 12 ho khutlela morao.
Khuta ka makhetlo a 1-3
Koetliso e latelang: Li-Lung tse tsitsitseng
4 - Lungung tse fapaneng
Lula li-Lung: Ho sebelisa lerako kapa molula-setulo ho leka-lekanya ha ho hlokahala, emang le maoto hammoho 'me u khutlele morao ka leoto le letona, ue nke ka maoto a mararo ka morao ho uena' me u lule ka morao. Ho khumama ka mangole 'me u theohele ka sekhukhu u sa lumelle hore lengole le ka pele le khumame holim'a menoana (u lokela ho bona ntlha ea seeta sa hau). Phunya sefahleho se ka pele, otlolla leoto le letona mme u phete ka makhetlo a 12 pele u fetola mahlakoreng.
Reps / Sets / Nako : 12 ho khutlela morao
Pheta ho ikoetlisa ka makhetlo a 1-3
Koetliso e latelang: Lihlooho Tse ka Holimo
5 - Li-Press Press
Li-presses tsa kahare : Lula kapa u eme, u se ke ua kopanela, 'me u tšoare litekanyo feela mahetleng, u boloke lilomo li koaletsoe joaloka lipheo tsa sepheo. Tobella litepisi holimo, ntle le ho koala morao, ho tsepamisa maikutlo mahetleng. Lihlopha tse ka tlaase ho fihlela litekanyo li le boemong ba tsebe, 'me li pheta hape tse 12.
Tlhahiso ea ho fana ka litebelisoa : litekanyetso tse 5-12 ho basali, li-8-20 lbs bakeng sa banna.
Reps / Sets / Nako : 12 ho khutlela morao
Khuta ka makhetlo a 1-3
Koetliso e latelang: Li-Lung
6 - Mahlakoreng a mahlakoreng
Lithako tse ka thōko: Qetella ka ho le letona, ho boloka leoto le letšehali le otlolohile le maoto ka bobeli a supa pele. Ha leoto la hao le letona le otla fatše, o khumama ka letheka 'me o sutumelletse lero la hau ha u ntse u fetisa boima bohle ho leoto la hao le letona. Lula fatše ho fihlela lefifi le batla le otlolohile fatše 'me lengole le letona le lumellana le menoana ea hau, lithethe tse peli li tletse. Kenella serethe se nepahetseng ho khutlela morao 'me u phete ka lehlakoreng le leng bakeng sa kakaretso ea ho khutlela ho 12.
Reps / Sets / Nako : 12 ho khutlela morao
Khuta ka makhetlo a 1-3
Koetliso e latelang: Li-Curls tsa Hammer
7 - Li-Curls tsa Hammer
Li-Hammer Curls : Ema ka maoto ka bophahamo-bophara bo lekaneng, u tšoere lifahleho tse nang le liatla tsa matsoho tse shebaneng le tsona. Tlanya li-biceps ho koala litekanyo ho mahetleng, ho boloka lihlopha li eme. Butle-butle boima ba litekanyo, u boloke botebo bo fokolang liphatleng tse ka tlase. Khuta hape bakeng sa li-12 hape.
Ho behoa holimo : 5-10 lbs bakeng sa basali, 10-20 lbs bakeng sa banna.
Reps / Sets / Nako : 12-16 ho khutlela morao
Khuta ka makhetlo a 1-3
Koetliso e latelang: Pushups
8 - Pushups
Pushups : Kena sebakeng sa pushup matsoho a hao a lekaneng ho feta mahetleng a hao, le mangole a hau fatše. Tlosa mokokotlo oa hau. Fela tlaase ho fihlela likhahla li le maqhubu a 90-degree. Khutlela morao 'me u phete sekhetlo se le seng sa li-12-16 hape. O ka eketsa matla ka ho etsa boikoetliso ba menoana ea hau haeba u khona.
Reps / Sets / Nako : 12-16 ho khutlela morao
Khuta ka makhetlo a 1-3
Koetliso e latelang: Triceps Extensions
9 - Triceps Extensions
Li-triceps Extensions : Robala fatše 'me u behe litekanyo holimo holimo, lifate tsa palema li shebane le tsona. Khomarela lihlopha' me u theole boima ho fihlela li le haufi le litsebe. Tšoara matsoho, ho penya marang-rang le ho pheta-pheta li-1 tsa tse 12 tse khutlang.
Tlhahiso ea ho fana ka boima : 5-10 lbs bakeng sa basali, 8-15 lbs bakeng sa banna.
Reps / Sets / Nako : 12- reps
Khuta ka makhetlo a 1-3