Koetliso ea Piramide ea 'Mele e ka Holimo-limo

by Paige Waehner

Boikoetliso bo ka sehloohong ka mor'a ho ikoetlisa bo fana ka phephetso e matla ea 'mele ka ho sebelisa mokhoa oa piramide oa koetliso : Ho eketsa boima ba hao le ho fokotsa boima ba hau bakeng sa lipapali tsa hau tsa boitlhahlobo. Ka mofuta ona oa koetliso, u qala ka ho khutlela habeli, u khetha boima boo u ka bo phahamisang ka makhetlo a 12 (phetoho ea ho qetela e lokela ho ba thata haholo, empa e ke ke ea khoneha).

Bakeng sa sete ka seng, o tla eketsa boima ba hau mme o fokotsa ho khutlela ha hao, o qetella ka boima bo boima ka ho fetisisa boo u ka bo phahamisang bakeng sa li-8 tsa morao. Ho ka 'na ha nka nako ho fumana boima bo nepahetseng bakeng sa sete ka seng, kahoo u boloke koranta ho lata boima ba beke ka' ngoe. Liketso tse tsoetseng pele li ka 'na tsa batla ho eketsa matla ka ho etsa likhetho tse khethiloeng tse latelang. Ke kenyelelitse lisebelisoa tsa boima bakeng sa sete ka seng, empa tsena ke feela ho u fa maikutlo a hore na u ka fetola litekanyo tsa hao joang, ka hona fetola ho ea ka boemo ba hao ba ho ikoetlisa.

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

Ball ea boikoetliso , benche kapa mohato, barbell e nang le mefuta e fapa-fapaneng e boima lipoleiti le tse fapa-fapaneng tse boima ba dumbbells. Haeba u se na li-barbell, ikutloe u lokolohile ho sebelisa dumbbells .

Joang

Ho futhumala ka koloi e khanyang kapa ho futhumatsa lihlopha tsa boikoetliso
Bakeng sa boikoetliso bo bong le bo bong, khetha boima bo boima, bo boima bo boima le bo boima 'me u etse ntho e' ngoe le e '
Beha li-1 ho ea ho tse 12, boima ba 'mele
Beha li-2 ho ea ho tse 10, boima bo boima
Beha li-3 ho ea ho tse 8, boima bo boima
Haeba u tsoetse pele kapa u batla matla a mangata, u ka etsa lipiramide tse tharo, tse kenyang lihlopha tse peli tse nyolohang le tse theohelang:
Beha li-1 ho ea ho tse 12, boima ba 'mele
Beha li-2 ho ea ho tse 10, boima bo boima
Beha li-3 ho ea ho tse 8, boima bo boima
Beha li-4 ho ea ho tse 10, boima bo boima
Beha li-5 ho ea ho tse 12, boima ba 'mele
Bakeng sa khetho ka 'ngoe, khetha boima bo lekaneng hore u KA PELE u phethe palo e fanoeng ea ho khutlela morao
Phomola metsotsoana e 30-60 pakeng tsa lisebelisoa le ho ikoetlisa

1 - Khatiso ea Sefuba

Paige Waehner

Likhatello tsa Sefuba :

Robala fatše ka bencheng kapa mohato 'me u qale ka litekanyo matsohong ka' ngoe ka ho toba holim'a sefuba, liatla tsa palema li shebile. Koola likhahla mme u theole matsoho ho fihlela likhahla li le ka tlasa sefubelu (matsoho a lokela ho shebahala eka ke lipheo). Tšoaea litebelisoa tsa morao holimo empa u se ke ua koala likhahlo ebe u li bokella holim'a sefuba.

Reps / Sets / Nako:

Beha li-1 ho ea ho tse 12, boima ba 'mele
Beha li-2 ho ea ho tse 10, boima bo boima
Beha 3 - 8 reps, boima ba boima 12-16 bocha

2 - Lintsintsi tsa Sefuba

Paige Waehner

Lintsintsi tsa Sefuba:

Robala fatše, benche kapa mohato. Tšoara litebelisoa holim'a sefuba ka liatla tse shebaneng. Ho boloka likhahla li otlolohile, fokotsa matsoho ho ea mahlakoreng le ho fihlela li lekana le sefubeng. Etsa likhahla sebakeng se tsitsitseng mme u se ke ua theola litekanyo tse tlase haholo. Finyetsa sefuba ho khutlisa matsoho joalokaha eka u khomarela sefate.

Reps / Sets / Nako:

Beha li-1 ho ea ho tse 12, boima ba 'mele
Beha li-2 ho ea ho tse 10, boima bo boima
Beha 3 - 8 reps, boima ba boima 12-16 bocha

3 - Ntoa e le 'ngoe ea sekepe

Paige Waehner

Ntoa e le 'ngoe ea sekepe:

Beha leoto le letšehali mohato kapa sethaleng 'me u phomole ka letsohong le letšehali kapa forearm ka lehlakoreng le ka holimo. Tšoara boima ka letsohong le letona, tlhōrō e lebelle ho boloka mokokotlo oa sefahleho 'me u se ke ua kenella, ebe u fanyela boima ba' mele fatše. Koola sekhahla ebe oe hula ka mokokotlo ho fihlela o lekana le torso kapa feela ka holim'a eona. Ha e le ka holimo ho mokete ona, finyella ka morao ha u ntse u boloka letheka la letheka 'me u sa sebetse.

Reps / Sets / Nako:

Beha li-1 ho ea ho tse 12, boima ba 'mele
Beha li-2 ho ea ho tse 10, boima bo boima
Beha 3 - 8 reps, boima ba boima 12-16 bocha

4 - Ho phalla

Paige Waehner

Batho ba Qetellang Liphoso:

Ha u le borokho sebakeng sa bolo, tšoara boima bo le boima matsohong ka bobeli. Ho boloka likhahloana li otlolohile, ho bonolo ho theola boima ba hau (matsoho a hangata a otlolohile), o theoha tlase kamoo u ka khonang. Finyella ka morao ho hula boima bofubeng ebe o pheta.

Reps / Sets / Nako:

Beha li-1 ho ea ho tse 12, boima ba 'mele
Beha li-2 ho ea ho tse 10, boima bo boima
Beha 3 - 8 reps, boima ba boima 12-16 bocha

5 - Arm Lateral e hlasimollang

Paige Waehner

Tsoelo-pele e phahamisa:

Ema ka maoto ka lehlakoreng le leng le lekanang le leqhoa le tšoere litekanyo le likhahla tse otlolohileng ho likhato tse 90, liatla tsa matsoho li shebane le tsona. Potoloha mahetleng ho phahamisa matsoho ho fihlela mahlakoreng, ho boloka lihlopha li le boemong bo tsitsitseng hohle. Sheba fatše mme u phete.