Arola Lesebelisoa la Hao Lintlheng tsa Monahano o utloahalang
Baetapele ba nang le phihlelo ba nang le phihlelo ba batlang ho tsepamisa mohopolo thupelong ea bona ba ka khetha kemiso ea matsatsi a mahlano, ba hatelletse libakeng tse fapaneng tsa 'mele letsatsi ka leng. Litloaelo tsa ho arola boima bo koetlisitsoeng li bolela ho aroloa ha libaka tse fapaneng tsa 'mele le lihlopha tsa mesifa nakong ea ho ikoetlisa. Hangata, sena se etsoa matsatsing a fapaneng a beke empa se ka etsoa ka mananeo a fapaneng a letsatsi le le leng haeba u koetlisa hangata ka letsatsi.
Bakeng sa ho ikoetlisa ka tsela e tloaelehileng, ho arohanngoa mananeong a holimo-'moho le 'mele o tlaase ke mokhoa o tloaelehileng' me u ka 'na ua se ke oa hloka letho. U ka eketsa motsoako oa motsoako o moholo le oa theoha - ho e meng ea li-sessions tse ka holimo kapa tse tlaase. Ka lehlakoreng le leng, u ka ba le mathata a tebileng 'me u leke lenaneo lena la matsatsi a mahlano, empa ka ho khetheha feela haeba u se u e-na le boemo bo itseng le phihlelo.
Lenaneo la 5 la Split Weight Program
- Letsatsi la 1, Lihlomo. Ba lutse likobole tsa letsoho, li-curls, li-curls, li-curls, li-crushers, li-pushdowns, li-triceps, li-triceps li-dips. Etsa lihlopha tse 3 tsa liketso tsa 10-12 le metsotsoana e 30-60 tse pakeng tsa. Mokhoa o mong oa li-biceps le tsa boikoetliso ba triceps.
- Letsatsi la bobeli, Legs. Li-squats tsa morao-rao, li-deadlifts, li-extensions tsa leoto, li-curls tsa leoto (li eme, li atisa), li-squac, hoseng haholo , matšoafo a boima, pherese ea ham. Etsa lihlopha tse 3 tsa liketso tsa 10-12 le metsotsoana e 30-60 tse pakeng tsa.
- Letsatsi la 3, Sefuba. Mochine oa lichelete (wide grip, tieo), Smith mochine o theohelang mochine oa khatiso, mochine oa sefahleho o lutseng mochine oa khatiso, o kenyelletsa li-dumbbell mochine, li-fly fly, lifofane tsa pec, li-lever, li-pushups. Etsa lihlopha tse 3 tsa liketso tsa 10-12 le metsotsoana e 30-60 tse pakeng tsa.
- Letsatsi la 4, Phomola.
- Letsatsi la 5, Nako le Nako. Li-combo li-crunches, li-rolling ka bolo kapa likoloi tse tsamaeang, li-rows tsa maqhubu, li-pull-ups, li lutse melahare ea liphahlo, mela e lekanngoe ea letsoho la sekontiri, sethala sa T-bar. Etsa lihlopha tse 3 tsa liketso tsa 10-12 le metsotsoana e 30-60 tse pakeng tsa.
- Letsatsi la 6, Mahetla le Maraba. Mochine oa khatiso oa sesole, mochine oa mahetla, o hlasimollang, o tsoha ka pele, o phahamisa ka morao, mela e otlolohileng, li-shrugs tsa dumbbell, likhahla tse kantle le tse ka hare. Etsa lihlopha tse 3 tsa liketso tsa 10-12 le metsotsoana e 30-60 tse pakeng tsa.
- Letsatsi la 7 Phomolo.
Litlhaloso tsa Metsotso ea matsatsi a 5 a ho aroloa
Etsa bonnete ba hore o futhumala hantle pele o qala. Sena se ka kenyelletsa molumo oa cardio e khanyang hammoho le setšoantšo se bobebe sa mosebetsi o mong le o mong ha u se khetha. Pholile ho qetellong ea thuto ka 'ngoe ka ho tsamaea ka maoto le ho otloloha. Khaotsa ho ikoetlisa haeba u utloa bohloko bo boima mme u bone ngaka haeba e phehella. Fetola boima, ho beha le ho khutlela morao le linako tse phomolo ho latela boemo ba hau ba ho ikoetlisa hona joale.
Basics of Split Routines
Batho ba bangata ba nang le boikoetliso ba bophelo, ba nang le bophelo bo botle le ba liatlelete ba ikemiselitseng matla a tloaelehileng, mesifa le matla hangata li phetha seo ho thoeng ke ho ikoetlisa ka 'mele ha ba e-ea boikoetliso, kapa bonyane ke tsela e ntle ka ho fetisisa, ho qala. Sena se bolela ho sebetsa lihlopha tse kholo tsa mesifa 'meleng - matsoho , mahetleng, sefubeng, ka morao, maotong , butt, le ka mpeng. Bahlabani ba 'mele ba atisa ho "arohana" thupelong ea bona ka ho roba lihlopha tsena tse khōlō tsa mesifa ho fihlela likarolo tsa' mele, lihlopha tse khōlō tsa mesifa, esita le mesifa e itseng - mohlala o ka holimo le o ka tlaase. Ena ke koetliso ea "ho itšehla thajana". Mesebetsi e phethehileng e sebelisoa lik'hamphani, li-deadlifts, pullups le li-presses tsa benche.
Mona ke moo mekhoa e arohaneng e ka thusang. U ka qeta nako e feletseng ka lihlopha tse 'maloa tse kholo tsa mesifa le ho haha mohaho oa mesifa ea hau hantle.
'Mele o ka holimo le o tlaase o arola hantle motho e mong ea koetlisang boima ba' mele. Ho senya koetliso ea hau ka tsela ena ho ka ba le menyetla ea nako. Le hoja litloaelo tse arohanngoa li amoheloa haholo ke litho tsa 'mele ho feta li-bodylifters kapa li-powerlifters, barupeli ba fitness ba ka sebelisa mokhoa ona ho koetlisa koetliso e eketsehileng beke le beke lenaneong ka ho jara nako e lekaneng le litemane tse phathahaneng.