Ho ikoetlisa 'meleng ho tsepamisitse matla le matla ka mekhoa ea setso le e ikhethang bakeng sa sefuba, morao, mahetleng le matsoho.
1 - Matla a 'Mele a Phahameng a Matla le Matla
Ho ikoetlisa ho kenyeletsa matla a tsamaiso ea kettlebells (le hoja u ka fetola setumpe ha u se na kettlebell). Ts'ebetso ena ke ea boikhethelo 'me u lokela ho itloaetsa ka lithuto tsa motheo tsa koetliso ea kettlebell le hore na u ka qala joang ka koetliso ea kettlebell pele u leka ho ikoetlisa.
Matla a susumelletseha ho kenyelletsa 'mele oohle oa hau o lateloa ke koetliso ea boima ba ho lebisa tlhokomelo matla. Koetliso ena e ka phethoa hoo e ka bang metsotso e 30-45 ho itšetlehile ka lisebelisoa tsa hau, linako tsa nako le phomolo.
Litlhokomelo
Sheba ngaka ea hau pele u leka ho ikoetlisa haeba u e-na le likotsi, mafu kapa maemo a mang 'me u fetole boikoetliso leha e le bofe bo bakang bohloko kapa bo sa thabiseng.
Thepa e hlokahalang
Lipilisi, li- kettlebells tse fapa-fapaneng tse nang le boima le / kapa lisebelisoa tsa likobo le benche, mohato kapa boikoetliso ba bolo .
Ho ea ho Thuto ea 'Mele e Phahameng ea Matla le Matla
- Ho futhumala ka metsotso e 5-10 ka koloi e khanyang kapa ho futhumala ha lihlopha tse latelang
- Etsa li-exercisiso holimo ka ho fetisisa, tse latellanang ka nako e khutšoane pakeng tsa liketso
- Pheta mong le e mong ka makhetlo a 2, le metsotsoana e 30-60 ea phomolo e pakeng tsa
- Bakeng sa ho ikoetlisa ka thata, etsa li-3 ho e-na le 2
- Fetola ho ikoetlisa le ho ikoetlisa ho lumellana le boemo ba hau ba ho ikoetlisa le lipakane
2 - Sefuba sa Superset - Turkish Get Up (optional)
Turkish Get Up ( U ka Khetha)
Robala fatše u tšoere kettlebell ka letsohong le letona, letsoho le otlolohile holim'a lehetla 'me setsoe se koaletsoe. Ho boloka letsoho le leletsoe mme le shebeletse boima ba lona, nyolohela ka lehlakoreng le letšehali ha u khumama lengole le letona. Tsoela pele ho phahamisa ka letsohong le letšehali ha u ntse u tšela leoto le letšehali tlas'a lengole le letona. Finyella ho fihlela u phomola ka leoto le letšehali le leoto le letona, letsoho le ntse le atolosoa ka holimo holim'a lehetla. Tsoela pele ho fihlela u eme, u na le letsoho ka holimo. Ka tlaase ho theoha ka tsela e tšoanang, letsoho le fetisitsoe, ho fihlela o robala fatše mme o pheta makhetlo a 8 pele o fetola mahlakoreng.
3 - Sefate sa Superset - Kettlebell Pushup
Kena sebakeng sa pushup 'me u behe letsoho ka letsoho le kettlebell (ka thata) kapa ka karolo ea boleng (bobebe). Ka tlaase ho pushup, ho theosa le uena ho ea fihla ka mokhoa o khathollang. Tlosa morao ho qala le ho pheta-pheta li-8 hape ka ho le letona 'me tse 8 li khutlele ka letsohong le letšehali.
4 - Superset sefubeng - Lintsu tse tlaase le tse phahameng
Lintsintsi tse tlaase le tse phahameng
Thetsa ka bencheng 'me u tšoare litekanyo tse boima bo boima holim'a sefuba. A) Fokotsa matsoho ho ea maemong a mahetla, o khumama hanyenyane. B) Tlisetsa litebelisoa morao, empa ka lehlakoreng le tlase e le hore litekanyo li phahametse letheka. C) Fokotsa litekanyo tse theohelang ka fofa. D) Ebe u ba khutlisa holim'a sefuba. Tsoela pele ho fetola fofa e tloaelehileng le fofa e tlaase bakeng sa li-8 tsa morao (e 'ngoe e akarelletsa fofa e tloaelehileng le fofa e tlaase).
5 - Superset sefubelu - Lethathamo la Y-Chest le Likhatiso tse ling tsa sefuba
Mochine oa Y-Chest le Likhatiso tse ling tsa Sefuba
Thetsa ka bencheng 'me u tšoare litekanyo tse boima bo boima bo nang le likhama tse bolileng. Etsa liphaka ebe o hatella litekanyo le ho tsoa ka lehlakoreng le leng. Tlisa litekanyo li le hammoho holim'a sefubeng, theoha fatše mme o pheta-pheta li-8 hape. Qetella boikoetliso boo ka 8 mochine oa khatiso oa sefubelu (e mong o kenyeletsa matsoho a letona le a letšehali).
6 - Sefate sa Superset - Li-Circle
Thetsa ka bencheng 'me u tšoare litekanyo tse boima bo boima holim'a sefuba. Pheta matsoho e le hore litho tsa pinki li tobana le uena ha u ntse u potoloha litekanyo ho theosa letheka. Ho fokotsa matsoho ha u ntse u potoloha litekanyo holimo sefubeng (li-thumbs li lokela ho talimana). Tsoela pele ho potoloha, ho fapanyetsana maoto a maoto a maoto a shebane le a pinkies a tobaneng le a mang a 8.
Pheta Sefuba Setsi se seholo sa 1-2 ka phomolo ea metsotso e 30-60 pakeng tsa lisele
7 - Back Superset - Power Plank le Row
Kena sethaleng sa mapolanka, matsoho le menoaneng, u boloke motsoako o khabisitsoeng le 'mele o otlolohile. Tšoara boima bo leka-lekaneng (ke sebelisa kettlebell ea 10-lb mona) 'me u hulletse sekoaha ho fihlela moeeng o tsamaisoang ka ho roka. Fokotsa boima ba 'mele, u se ke ua ama fatše,' me u tsoele pele ho roka ha u ntse u boloka sebaka sa lepolanka. Khuta ka makhetlo a 10 hape u fetole mahlakoreng.
8 - Ntle ho Superset - Litsela tse holimo le tse totobetseng
Lithala tse holimo le tse totobetseng
Fokotsa leoto le letšehali mohato, o tšehetsa 'mele ka letsohong le letšehali seropeng. Tšoara seqhoa se bohareng-boima ka letsohong le letona, letsoho le leketlile le palema e shebileng ka morao kamoreng. Kopanya mahare a mahetleng (rhomboids) ho hula letsoho ho ea mahetleng a lekaneng, ho pota-potiloe ke 'mele. Tšoara ka bokhutšoanyane 'me u fetole sefahleho e le hore se haufi le' mele, joaloka molaong o tloaelehileng (kapa o otlolohileng). Fokotsa letsoho ka palo e fokolang (4 e theoha fatše) 'me u phete ka morao ho 8 pele u fetola mahlakoreng.
9 - Ho khutlela morao ka morao - Ho fapanyetsana le Dumbbell Row
Tšoara litekanyo tse bohareng le boima 'me u khumamele ho fihlela ka morao ho lekana le fatše, khutlela fatše' me u se ke ua kena. Etsa likhapha ka bobeli moeeng oa ho roka ho qala ho ikoetlisa. Ho boloka letsoho le letšehali le le teng, theola letsoho le letona ho ea fatše. Finyella ka morao ho hula letsoho ebe u theola letsoho le letšehali. Tsoela pele ho fapanyetsana mela ka letsoho le leng bakeng sa li-10 tsa morao (e mong o kenyeletsa matsoho a letona le a letšehali).
10 - Ho khutlela morao ka morao - Barbell High Row
Tšoara li-barbell tse boima-ngata ka matsoho a maholo 'me u shebe ka pele ho fihlela ka morao ho lekana le fatše, o sa sebetse le ho khutlela fatše. Finyella ka holimo ka morao ho hula boima ka sefubeng. Fela fatše mme u phete hape bakeng sa ho khutlela ha 15. E-ba le sesepa se thata le ho khumama ka mangole kamoo ho hlokahalang ho tšehetsa mokokotlo o ka tlase
Khutlela Back Superset 1-2 ka linako tse ling ka phomolo ea bobeli ea 30-60 pakeng tsa lisebelisoa
11 - Phapanyetsano ea mahetla - Phahamisa holimo (ka ho ikhethela)
Tšoaea e Phahameng (ka ho ikhethela)
Tšoara kettlebell e mahareng matsohong ka bobeli, maoto a letheka-bophara bo arohane. Ho theoha fatše, ho boloka matsoho a otlolohile, mollo o otlolohileng le o khabisitsoeng. Ema letheka ebe u ema ha u ntse u hula kettelbell holimo le ho tlisa likhapha holimo le mahetleng. Etsa hore boima ba hau bo be haufi le 'mele' me u sebelise matla a letheka ho hula boima, ho e-na le matsoho. Sheba fatše mme u pheta hape ka li-12 hape.
12 - Phapanyetsano ea mahetla - Molaetsa o se nang tlhompho
Tlhōlisano e fosahetseng
Tšoara sesebelisoa se boima ka matsoho ka bophara ho feta mahetleng, likhahla tse otlolohileng le mohaho ka pel'a sefuba. Tobella boima ba 'mele holimo, ntle le ho koala morao, ka palo e le' ngoe. Fokotsa boima ba likarolo tse 4. Tšoara ka bokhutšoanyane 'me u pheta-pheta li-10 hape.
13 - Tlhōlisano ea Mahetla - Mochine oa Arnold oa Mochini oa Lefatše o Mocha
Arnold Press ka Khatiso e ' Ngoe ea ka holimo
Lula 'me u nke litekanyo tse boima bo boima bo nang le likhama tse sekiloeng ka pel'a setopo, litekanyo tse shebaneng le sefuba. Tšoaea litebelisoa ha u ntse u potoloha matsoho. Tšoara boemo boo mme u theole letsoho le letona. Tšoara letsoho le letona ebe u theola letsoho le letšehali. Tšoara ka letsoho le letšehali mme u theole litekanyo, u potolohe matsoho ho qala. Khuta hape bakeng sa li-8 hape.
14 - Phaputso ea mahetla - Tsela e nepahetseng
Tšoara boima ba boima bo boima-matsoho ka matsoho a atamelane hammoho le ho hula boima bohareng ba sefuba, ho lebisa ka likhahla le ho tsepamisa mohopolo holimo le mahetleng a ka holimo. Fela fatše mme u phete hape ka li-12 hape.
Pheta ka mahetla ka mahlakoreng a mabeli ka makhetlo a 1-2 ka phomolo ea bobeli ea 30-60 pakeng tsa lisebelisoa
15 - Biceps Superset - Curl ea Hammer e nang le Power Squat
Curl ea Hammer e nang le Power Squat
Tšoara litebelisoa tse boima matsohong ka bobeli. Etsa likhahla ka morao ha u ntse u senya, u matlafatsa litepisi ho ea ka ho pota-pota ka hamore ha u ntse u robala ka tlase kamoo u ka khonang. Ema ha u ntse u theola litekanyo 'me u pheta-pheta li-12 hape.
16 - Biceps Superset - Barbell Barbell Curls
Tšoara li-barbell tse boima le matsoho ho phomola ka ntle ho letheka. Phahamisa boima ka ho pota ha e le 'ngoe. Fokotsa boima bo fokotsang butle-butle bakeng sa lintlha tse 4. Khuta hape ka 12 reps.both ka letsohong le letona le le letšehali).
17 - Bicepps Superset - Mofuta o mong oa Dumbbell Curls
Mefuta e meng ea Dumbbell Curls
Tšoara litekanyo tse boima, liatla tsa matsoho li shebile. Etsa letsoho le letona, le tlise boima bo lehetleng. Fokotsa ho theoha fatše le ho pheta ka letsoho le letšehali. Tsoela pele ho fapanyetsana mahlakoreng a li-12 hape (karolo e le 'ngoe e kenyelletsa
Pheta Biceps Superset 1-2 ka linako tse ling ka phomolo ea bobeli ea 30-60 pakeng tsa lisebelisoa.
18 - Triceps Superset - Triceps Pushups
Thetsa ka bolo, u e behe tlas'a mahareng a bohareng. Beha matsoho mahetleng ka bophara 'me u li behe ka tlas'a sefuba. Etsa likhahla ebe o li boloka haufi le 'mele' me u shebile ka morao kamoreng ha u ntse u theohela tlaase ho ponahalo ea mahlo (e leng, u se ke ua khumama lethekeng). Khutlisa hape ho qala le ho pheta-pheta li 15 hape.
19 - Triceps Superset - Tlhōlisano ea Bench Press
Tlhōlisano ea Bench Press-Grip
Thetsa ka bencheng 'me u tšoere barbell e boima ka matsoho holim'a lehetla-bophara ka ntle, liatla tsa matsoho li shebile. Koala likhahla, u li boloke haufi le 'mele, u li theole ho tlase ka tlas'a torso, u tlise bar ho ea holimo. Qetella li-triceps ho sutumelletsa boima boima, ho boloka boima ba tsona bo le holim'a torso. Khuta hape bakeng sa li-12 hape.
20 - Triceps Superset - Tekanyo e lekanngoeng ka lekhetlo le le leng ka ho amohela Kickback
Tekano e nang le leoto e le 'ngoe le Tlhahlobo ea Kickback
Ema ka leoto le letona le otlolla leoto le letšehali ka morao ho uena, maoto le monoana o lekana fatše. Tlisa lehlakoreng le letona haufi le torso ea hau ha u ntse u e-na le boima ba 'mele' me u boloke tekanyo ea hao, eketsa sekoahelo ho fihlela letsoho le otlolohile ka ho etsa tumellano ea triceps. Boloka boemo bona ka makhetlo a 12 pele u fetola mahlakoreng.
Pheta Triceps Superset 1-2 ka linako tse ling ka phomolo ea bobeli ea 30-60 pakeng tsa lisebelisoa