Liphoso li fana ka mefuta-futa e fapaneng bakeng sa boiteko ba hao ba ho ikoetlisa. Haeba u ke ke ua khona ho ba le setho sa boikoetliso bo tsoelang pele, ho kenya likoloto ka li-dumbbells tseo u ka li sebelisang lapeng ke mefuta e meng e ntle.
U ka finyella mokhoa o motle oa ho ikoetlisa o sebelisa li-dumbbells le lenaneo lena la koetliso ea boima ka lapeng.
Lisebelisoa Tse Hlokehang: Dumbbells
Ho na le mekhoa e 'meli e meholo bakeng sa thepa ea dumbbell, ho itšetlehile ka tekanyetso ea hau
Lihlopha tse peli tsa litlolo: Ha u hloke lisebelisoa tse ngata ho qala lenaneo le feletseng la sekoti lapeng. Bonyane, sohle seo u se hlokang ke lihlopha tse peli tsa li-dumbbells, ho behoa e le 'ngoe e boima le ho behoa leseli le le leng.
Sebelisa lisebelisoa tse boima ka ho fetisisa bakeng sa ho ikoetlisa tseo u ka li laolang haholo, tse kang squats le matšoafo ka mohlala. Sebelisa leseli le behiloeng bakeng sa litlhahlobo tse kang ho phahamisa, mela, li-curls le mekhoa e tšoanang ea ho kopanya likhahla.
Ka mohlala, u ka 'na ua etsa li-squats tse nang le lik'hilograma tse 9' me hamorao li phahama ka lik'hilograma tse 5,5.
Leka ho lemoha hore na ke litekanyo life tseo u li hlokang ho qala ha u sebelisa mokhoa ona o fokolang. Hlahloba ka boima ba motsoalle, u lefelle mokitlane oa boithabiso ho tloaelana le litekanyo tsa boima, kapa u kope mokoetlisi oa hau ho u thusa.
U ka etsa lenaneo le feletseng ka tlaase le lihlopha tsa hau tse peli tsa li-dumbbells, le haeba ho kenyelletsoa hanyenyane ho hlokahalang ka khetho ea boima. Bothata bo ka sehloohong ka mokhoa ona ke hore ha u ntse u matlafala le ho feta, mohlomong u tla tlameha ho fallela litebelong tse boima haholo, empa u se ke ua reka litekanyo tse boima ka ho lebella ho hōla ho tsona.
Ena ke tsela e tiileng ea ho baka kotsi ho uena le ho lahleheloa ke lipakane tsa hau!
Dumbbell e senya le ho beha: Haeba o khona ho qeta ho feta, o ka reka li-dumbbells tse feletseng kapa setho sa dumbbells e feto-fetohang. Litheko tsa litekanyetso li fapana haholo ho itšetlehile ka moetsi le moralo.
Ke khetha mochine o monyenyane, leha ho le joalo, joalo ka li-dumbbells tse fetohang tse kang Bowflex, Stamina le Bayou.
Tsena li na le molemo oa ho boloka sebaka ka likamoreng tse nyenyane, likamoreng tsa bolulo le likaracheng.
Lisebelisoa Tse Hlokehang: Bench e Tloaelehang ea Koetliso
Ha ho hlokahale hore u sebelise benche ka phomolo e khutlisetsang morao, empa e na le thuso. U ka etsa mefuta eohle ea litulo tsa dumbbell joaloka li-press, mela, li phahamisa, li-curls le li-extensions, hammoho le li-dips le li-crunches.
Ke ntho e ntle haholo: Dumbbells le bench.
Mona ke lenaneo leo ke le eletsang lapeng. Boikoetliso bohle bo na le lihlopha tse 3 tsa ho pheta-pheta.
- Iphuthumatsa
- Li-squate tse mahetleng
- Litsela tse hlabang
- Ho hatisa kapa ho hatisa benche. (U ka etsa sena sepakapakeng fatše haeba u se na benche.)
- Li-curls tsa letsoho
- Li-lung
- Triceps kenyelletso
- Litlhapi . (O ka etsa phapang e boima ka bencheng kapa fatše.)
- Kamoso e tsosoa
- Mochini oa khatiso
- Theola maikutlo
Bala ka ho ruta ka boima ba 'mele haeba u hloka boitsebiso bo eketsehileng pele u qala lenaneo lena.