Thuto ena e tlase le matla a mantlha a kenyeletsang li akarelletsa mekhoa e fapa-fapaneng e amanang le likhahla, litheka, likhama, abs, le morao. Mokhoa oa ho ikoetlisa o arotsoe likarolo tse tharo, le hoja ho na le mekhoa e mene ea boikoetliso boemong bo bong le bo bong, ho kenyellets'oa mekhoa e meraro e tlaase ea 'mele le e' ngoe ea motheo.
Lisebelisuoa li fetoha ho tloha boikoetliso ho ea boikoetliso 'me li kenyelletsa koetliso e boima, e boima, mekhoa ea ho mamella ka potlako le mekhoa ea mantlha e phephellang ho leka-lekana, matla le botsitso.
Li-exerciser tse ka hare le tse tsoetseng pele li tla rua molemo haholo mosebetsing ona.
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
Li- dumbbells tse fapaneng haholo, li-barbell, bolo ea boikoetliso , mohato kapa litepisi le sehlopha se hanyetsang .
Mokhoa oa ho etsa 'Mele o ka tlaase le matla a ho sebetsa
- Qala ka mofuthu oa metsotso e 5 ho isa ho e 10 ea mocheso oa motlakase (ho tsamaea sebakeng se seng, joalo-joalo)
- Etsa khetho e 'ngoe le e' ngoe e behiloeng ka nako e le 'ngoe bakeng sa ho ikoetlisa nako e khutšoanyane kapa nako ea 2-3 bakeng sa ho ikoetlisa ho feta
- Phomola metsotsoana e 30-60 pakeng tsa tri-set
- Fetola ho ikoetlisa ho lumellana le boemo ba hao ba ho ikoetlisa le lipakane
1 - Ho futhumatsa - Ho hlasela li-Squat le Overhead Press
Ho jara litekanyo tse boima bo boima ho feta mahetleng, ho feta moo u ka khonang ho etsa le ho etsa butle-butle butle-butle, ho e-na le ho tla halofo feela. Ka maqhubu a mane, emang le ho sutumelletsa litekanyo holimo. Pheta letoto la lihlooho tse 12.
2 - Tri-Set 1 - Barbell Squats
Ema ka maoto lehetla-bophara ka thōko, u phomotse barbell e boima mahetleng. Ka tlaase ho squat, ho khumama mangole ka mor'a menoana le ka ntle ho nako. Tšoaea morao 'me u phete ho khutlela habeli hape.
3 - Tri-Set 1 - Hover Squats
Tšoara litekanyo tse boima mahlakoreng kapa maemong a mahetla, maoto a mahetla-bophara a arohane. Ka tlaase ho squat, tšoara sebaka se ka tlase ka lintlha tse 'nè, ebe u qobella morao ho qala. Khuta hape bakeng sa li-8 hape.
4 - Tri-Setha 1 - Mapolanka a Pyramid
Qala ka sethaleng sepakapakeng. Tšoaea letheka ho ea fihla sefate ha u ntse u lula liphatleng tsa pele (joaloka sehlahlo sa 'v') 'me ka bonolo u hatelle lithethele fatše. Tšoara ka bokhutšoaane, khutlela pankaneng ea hau mme u sutumelle matsoho. Tšoara lintlha tse 'maloa ebe o kenya ntja e theohelang fatše, o otlolla lirethe fatše le sefuba ka matsoho. Khutlela kahare ho phapeng ea hao, theohela tlase ho lihlopha ebe u pheta lihlooho tsohle 3-4 linako tse ling.
Pheta Tri-Beha 1
5 - Tri-Set 2 - Pele le ho furalla Lunge
Ho jara litebelisoa tse boima bo boima, otlolla leoto le letšehali ho ea ka lehare . Qetella ho qala, ho phahamisa lengole le le letšehali ho theola lebelo mme o potlakela ho khutlela kahare le leoto le le leng. Khuta ka makhetlo a 10 hape u fetole mahlakoreng.
6 - Tri-Set 2 - Li-Barbell Lunges
Beha barbell e boima mahetleng 'me u nke leoto le letona ho ea pele, leoto le letšehali le khutlela morao. Ho boloka ho sa sebetse, ho khumama ka mangole le ho theohela ka marung, ho boloka lengole le ka pele ka menoana. Ka tlaase ho moo u ka khonang ntle le ho ama lengole le ka morao. Tlosa morao ho qala le ho pheta-pheta tse 12 pele u fetola mahlakoreng.
7 - Tri-Set 2 - Split Squat
Ema ka maoto a mararo ka pel'a mohato kapa sethaleng 'me u behe leoto le letšehali mohato. Ho beha boima ka leoto le ka pele, ho khumama ka mangole le ho theohela ka marulelong ho fihlela lengole le ka pele le ka hoo e ka bang ka lebelo la 90-degree. Phunya sefahleho se ka pele ho ema le ho pheta-pheta li-12 pele u fetola mahlakoreng.
8 - Tri-Set 2 - Plank le Knee Bends
Qala ka sethaleng, matsoho le menoaneng. Phahamisa leoto le letšehali fatse 'me u khumame ka lengole, ue hulele ka sefubeng. Tšela ka leoto le letšehali ka leoto le letona, tšoara ka bokhutšoanyane, ebe u khutlela lebokoseng le letšehali.A khutlela ka morao oa leoto le letšehali ho ea ka pankaneng e tletseng hape u phete ka lehlakoreng le leng. Khutla bakeng sa li-8 hape (1 rep e kenyeletsa ho khumama ka lengole maoto a ka ho le letona le a le letšehali).
Pheta Tri-Beha 2
9 - Tri-Beha 3-Mehato ea Bobeli
U sebelisa sehlopha kapa u tšoere litebelisoa tse boima, beha leoto leoto ho mohato kapa mohato oa bobeli oa litepisi tsa sefofaneng. Ka tlaase ho squat ebe o penya serethe sa leoto le letona 'me u nyoloha, u se ke ua ama leoto le letšehali ka mohato. Tlisa leoto le letšehali fatše mme u phete hape ka makhetlo a 12 pele u fetola mahlakoreng.
10 - Tri-Beha 3 - Lehlakoreng la Bobeli ba Ups
Emisa ka thōko ho mohato kapa sethaleng 'me u tšoare sekoti se boima matsohong ka bobeli. Fela fatše ka leoto le letona, u theohele ka squat 'me u boloke mokokotlo o otlolohile, torso e otlolohile le e holimo. Khutlela morao hape u pheta-pheta li-12 pele u fetola mahlakoreng.
11 - Tri-Set 3 - Sliding Side Lunge
Beha sekotlolo sa pampiri tlas'a leoto le letšehali 'me u tšoare boima bo boima ka letsohong le letšehali. Etsa boima ka leoto le letona 'me u khumame ka mangole ha u ntse u tsamaisa leoto le letšehali ho ea ka lehlakoreng, u boloka leoto le letšehali le otlolohile. Ha u ntse u robala fatše, u khumama ka menoana, u nke boima 'me u ame fatše. Khutsa ka morao, o senya leoto le letšehali ha u eme. Khuta hape ka 12 hape 'me u fetole mahlakoreng.
12 - Tri-Set 3 - Exchange Ball
Roala holim'a bethe 'me u behe bolo pakeng tsa maoto. Fokotsa matsoho le maoto ka tlase kamoo u ka khonang ntle le ho koala morao, ebe u li khutlisetsa bohareng, u nka bolo e matsohong. Fokotsa matsoho le maoto fatše hape 'me u tsoele pele, ho fapanyetsana pakeng pakeng tsa matsoho le maoto bakeng sa ho khutlela ho 12.
Pheta Tri-Beha 3
13 - Tri-Set 4 - Ho Teteha Knee Deadlift
Tšoara litekanyo tse boima ka pel'a maotla 'me u qete ho fihlela likhama li lekana le fatše, li khutlele ka ho toba le ho thella. Beha litekanyo fatše 'me u eme. Squat morao ho ea boemong bo tšoanang, nka litekanyo le ho ema, u pheta-pheta li-12 hape.
14 - Tri-Beha 4 - Li-Deadlifts
Ema ka maoto lehlakoreng le bophara, maoto a khumama hanyenyane 'me a tšoere li-barbell tse boima kapa li-silk. Ka morao, mahetla a khutlela morao 'me a se a le sieo, a tsoa kathekeng le ka tlaase' meleng ho fihlela moo ho lumellanang le maemo ho lumella. Tsoha, u penya marotholi a hau mme u pheta-pheta li-12 hape.
15 - Tri-Set 4 - Lefu le le leng la Lefu
Tlhahiso ho tloha lethekeng 'me u theole boima ho ea fatše (morao ka ho toba) ha u phahamisetsa leoto le letona ka morao ho uena ho theola boemo. Tobella ho khanya ha leoto le letona ho khutlela morao le ho pheta-pheta tse 12 pele u fetola mahlakoreng. Leka ho boloka leoto le fetohile ho khothaletsa ho boloka letheka le lekaneng ho ea fatše.
16 - Tri-Set 4 - Tlanya Ups
Ka mangole a hao, beha li-forearme holim'a bolo. Fokotsa mangole 'me u tlise' mele ka sethaleng. Tšoara metsotsoana e 'meli, theola mangole' me u pheta-pheta li-12 hape.