Pheliso ea 'mele ena ke e' ngoe ea litakatso tsa ka bakeng sa ho sebetsa 'mele oohle - li-glutes, letheka, lirope, sefuba, morao, mahetleng le matsoho.
Mesebetsi ea ho ikoetlisa e etsoa ka mokhoa o fetisisang - Boikoetliso bo 1 bo lateloa ke boikoetliso bo 2 bo se nang phomolo pakeng tsa boikoetliso bo bongata bo kenyelletsa liphetoho tsa tempo ho eketsa matla. Haeba u na le nako e eketsehileng, pheta mong le e mong holimo ka makhetlo a mararo.
Litlhokomelo
Bona ngaka ea hau haeba u na le maemo, mafu kapa likotsi
Lisebelisoa
Barbell (e ka ba le li-dumbbells mona ha ho hlokahala), li-dumbbells tse ngata tse boima, mohato kapa benche le bolo ea boikoetliso
Joang
- Ho futhumala ka metsotso e 5 kapa ho feta ea cardio
- Ba qalang ho qala: Haeba tsena li tsamaile haholo, leka e 'ngoe ea tsena tse sebetsang ho ba qalang
- Qetella li-exercises ho e 'ngoe le e' ngoe e hlophisitsoeng ka mor'a e 'ngoe e se nang phomolo pakeng tsa eona
- Pheta mong le e mong ka makhetlo a 1-3
- Fetola kapa ho nka sebaka ho nka moo ho hlokahalang
- Koetliso ena ke bakeng sa basebetsi ba int / adv ba tloaetseng ho ikoetlisa. Haeba o sa tsebe hantle hore na o na le foromo e ntle, e kenyelletsa mekhoa e meng ea ho ikoetlisa kapa u tlōle ntho leha e le efe eo u sa phutholohang ho eona
Phahamisa 1: Lihlopha tsa Barbell
Sebelisa li-barbell tse thata kapa li-dumbbells. Etsa li-squats tse 8 tse tloaelehileng (tse ka bang 2 li nyoloha le ho theoha) tse lateloang ke li-squats tse fokolang tse 8 tse tlang feela
Split Squats
Phahamisa leoto le ka morao 'me u tšoare litekanyo tse boima. Lunge (ho ema ka mangole ka morao ho menoana) bakeng sa 8, ebe u etsa matšoafo a fokolang a 8. Fetola mahlakoreng.
Pheta li-squats le matšoafo ka makhetlo a mararo
Phahamisa 2: Mehato ea Ups
Ho tšoara litekanyo kapa ho sebelisa sehlopha, etsa 16 ho lieha ho laola leoto le letona, ebe u qhekella serethe. Pheta ka lehlakoreng le letšehali.
Bent Knee Deadlift
Ka tsela e pharaletseng, beha litekanyo tse boima fatše pakeng tsa maoto. Sheba fatše (mangole ka mor'a menoana mme u se ke ua kena) 'me u nke litekanyo ha u ema. Squat khutlela fatše, beha litebo fatše mme u ema. Khuta hape bakeng sa li-16 hape.
Pheta-pheta mehato 'me u khumame ka mangole ka makhetlo a mararo
Phase 3: Hamstring Rolls
Etsa likopi tse 8 tse tloaelehileng tsa hamstring ball tse lateloang ke meqolo e meholo e fokolang ka makhetlo a robeli (4 ho baloa, tse 4).
Hip Extension ho Ball
Thetsa letheka ka bolo 'me u bone fatše fatše. Koola mangole hore litlhaku li bapane le fatše ebe li penya marotholi ho phahamisa maoto holimo. Etsa li-8 tse tloaelehileng le tse 8 tse liehang.
Pheta li-Rolst hamstring le tse atolositsoeng ka makhetlo a mararo
Phase 4: Ball Pushups
Botsong kapa fatše, etsa litulo tse 8 tse tloaelehileng tse lateloang ke li-pushups tse leshome le metso e 'meli - 4 li theoha' me tse 4 li behoa.
Fly sefubeng - Sekepe se le seng
Ka bolo kapa bencheng, tšoara boima bo le bong 'me u etse lintsintsi tse 12 tse liehang ka letsoho le le leng. Fetola mahlakore 'me u phete.
Pheta pushups le lintsintsi nako e eketsehileng ea 1-3
Phaella ka 5: O sekile Barbell Rows
Tšoara sesebelisoa se boima le lesoba pele. Tšoara boima ho lebotla la mpa o pupetsa ka morao bakeng sa li-8 tsa morao. Ho etsa li-8 ho lieha ho khutla - 4 ho lekanya, 4 ho theoha.
Ntoa e le 'ngoe
Tšoara boima bo boima 'me u etse mela e 4 ea dumbbell le letsoho le letona le lateloa ke mela e mabeli e fokolang (4 hodimo, 4 ho theoha). Pheta lihlooho tsena (4 tse tloaelehileng, tse 2 tse liehang) makhetlo a 3 le ho fetola mahlakoreng.
Pheta mela e metsoako ea likoloi le mebala e mengata ka makhetlo a 1-3
Moholo oa 6: Press ea Arnold
Tšoara litekanyo ka pel'a sefuba, likhama li kobehile. Etsa likhahla le ho phahamisa litepisi holimo ha u ntse u potoloha liatla, u pheta-pheta li-16 hape.
Ntoa e le 'ngoe ea hampe e phahame holim' a Ball
Ebang ka bolo kapa ha u eme, etsa lateral 8 e phahamisa letsoho le letona le lateloa ke butle-butle butle butle-butle. Pheta ka lehlakoreng le leng.
Pheta mechine ea khatello le marulelo a phahamisa ka makhetlo a mararo ho feta
Phapanyetsa 7: Khutsa likhahla holim'a Ball
Ha u se u eme ka lebaleng kapa bencheng, etsa li-curls tse 8 tse lateloang ke li-curls tse 4 ho tloha ka tlase ebe o fihla halofo ho ea holimo 'me joale li-curls tse 4 li qala holimo holimo
Barbell Biceps Curls
Ka lipilisi tse mahareng, etsa li-curls tse 8 tse lateloang ke li-curls tse 4 ho tloha tlaase le ho tla halofo le ho feta li-curls tse 4 ho tloha ka holimo le ho tla tlase.
Pheta li-curl tsa curls le li-curls tse ling tse fetang tse ling tse 1-3
Triceps Pushups
Botsong kapa fatše, etsa li-triceps tse tharo (matsoho a atamelane hammoho le tlas'a mahetla) a lateloa ke pushups tse leshome le metso e 'meli - 4 e lekanya, 4 e theoha.
Hape
Skull Crushers
U sebelisa li-barbell kapa li-dumbbells tse ka hare, etsa lisebelisoa tse 12 tsa butle-butle tse fokolang.
Pheta li-pushups le li-crusher ka makhetlo a mang a 1-3
Hape