8 Boikoetliso ba Mantlha ea ho Matlafatsa Matla a Hao
Bakeng sa ho ikoetlisa ka potlako ho matlafatsang sekoti sa hau, leka mokhoa o bonolo oa lithupelo tse robeli tsa motheo. Tsena ke mekhoa e tloaelehileng e sebelisitsoeng ke baatlelete ka lilemo 'me e le tsela e ntle ea ho haha mesifa ea bohlokoa ka ho fetisisa ea' mele.
Ntho ea bohlokoa ka ho fetisisa, kemiso ena ea boikoetliso e loketse ba qalang le baatlelete ba koetlisitsoeng hantle 'me e ka nka metsotso e 20 feela ea letsatsi la hau. U ka qala ho lieha, ho tšoara maemo hafeela u ka khona, ebe o haha nako e telele, ho pheta-pheta ho hongata, le mefuta e fapaneng ea ho eketsa matla. Ha nako e ntse e ea, u tla bona ntlafatso ea matla a hau a mantlha. Kemiso ena e boetse ke mofuthu o motle le motheo o tiileng oa ho haha mosebetsi o feletseng oa ho ikoetlisa.
1 - Koetliso ea Core ea ho ikoetlisa 1: Plank
Kemiso ena e potlakileng ea mantlha e qala ka boikoetliso ba plank, e leng se fanang ka mofuthu o moholo. Leqhoa le kopanya mesifa eohle ea mantlha : rectus abdominis, lipalo tsa ka hare le tsa ka ntle, transversus abdominis, hip flexers, spin erector le multitifidus.
Qala sebakeng se tšoantšetso. Etsa hore molumo oa hao o otlolohe 'me o thata' me 'mele oa hao o otlolohe ho tloha litsebeng ho ea ho menoana o se nang letho kapa o khumama. Tšoara metsotsoana e 15 ho ea ho 60 ha u ntse u boloka taolo.
Ho eketsa bothata le matla a mokhatlo ona, ho phahamisa letsoho le leng ka pel'a hau ha u ntse u boloka boemo ba hau metsotsoana e 10 le ho pheta ka lehlakoreng le leng. U ka etsa se tšoanang ka leoto le leng le le leng. Phahamisa leoto la hao mme u tšoare sebaka seo ka metsotsoana e 10, u pheta ka leoto le leng le le leng.
2 - Koetliso ea Boithaopo bo tebileng 2: Lekhako le ka thōko
Lepolanka le lehlakoreng le kenyelletsa mesifa e atisang ho hlokomolohuoa e thusang ho tšehetsa mokokotlo oa hao-e leng li-stabilizer tse tsitsitseng ho tloha maotleng ho ea mahetleng. Ena ke boikoetliso bo le bonolo le bo sebetsang ho thusa ho eketsa matla le botsitso ba lateral hip. E tla boela e lule e le matla ka ho fetisisa.
Qala sebakeng se tšoantšetso 'me u boloke' mele oa hao o omeletse ho tloha hloohong ho ea monoaneng. Tšoara metsotsoana e 15 ho ea ho 60 ha u ntse u boloka taolo. Pheta ka lehlakoreng le leng.
Ho eketsa bothata le ts'ebetso ea mokhatlo ona, ho phahamisa leoto la hao le ka holimo ho lisenthimithara tse seng kae. E tšoare ka metsotsoana e 10 ha u ntse u boloka botsitso.
3 - Koetliso ea Boikoetliso ba Core 3: Koetliso ea 'Mè ea V-Sit
The V-sit ke mokhoa o atlehang oa mpa le oa mantlha o sebelisang rectus abdominis, li-oblique tsa ka ntle, le li-oblique tsa hare. Boikoetliso bona bo boetse bo kenyelletsa li-flexible hip.
Ho etsa V-sit, qala ka setulo se lutseng fatše. Tšoara mesifa ea hao ea mpa le mantlha, 'me u phahamise maoto a hao ho fihlela mahlakore a 45 a mahlakoreng a tšoantšetso.
Finyella matsoho a hao ka ho toba kapa u fihle moo u khonang teng. Boloka boemo bo botle ba mokokotlo le mokokotlo o matla ha u ntse u e-na le sebaka sa metsotsoana e mengata. Phomola 'me u pheta makhetlo a' maloa.
Ha o ntse o matlafala, tšoara sebaka nako e telele.
4 - Boikoetliso bo tebileng ba ho ikoetlisa 4: Ho senya baesekele
Koetliso ea libaesekele ke ea khale 'me e sebetsana le mantlha libakeng tsohle tse nepahetseng. Ho ea ka phuputso ea boikoetliso ba mpa e entsoeng Univesithing ea Naha ea San Diego, ena ke e 'ngoe ea litlhahiso tse ntle ka ho fetisisa tsa li-rectus abdominus le li-obliques,
E le hore u etse boikoetliso boo, robala fatše fatše ka morao ka morao. Khutlisa matsoho ka mor'a hlooho ntle le ho hula molala. Tlisa mangole ho fihlela hoo e ka bang ka mahlakoreng a 45-degree 'me butle-butle u tsamaee ka lebelo la libaesekele.
Taba ea pele, ama setsoe sa hau le letšehali ho ea ka lengole la hao le letona, joale u behe letsoho le letona ho lejoe la hao le letšehali. Etsa mosebetsi ona ka tsela e liehang, e laoloang. Etsa makhetlo a 10 ho ea ho 25 ka lehlakoreng le leng, u phaella ka ho eketsehileng ha u ntse u haha matla le mamello.
5 - Koetliso ea boikoetliso ba Core 5: Borokho ba ho ikoetlisa
Borokho ba letheka bo ikoetlisa le ho matlafatsa mesifa ea hau ea gluteus (butt) le hamstrings (ka morao ho leoto le ka holimo). Hona, hammoho le boikoetliso ba leoto la leoto, ke basebetsi ba motlakase ba ka sehloohong ba lebisang mahlaseli a bas le maemong a tlase a morao. Boikoetliso ba borokho bo boetse ke boikoetliso ba mantlha bakeng sa ho ntlafatsa ts'ebetso ea mokokotlo le mokokotlo.
Qala ho otloloha ka morao ka mangole a kobehile, maoto a otlolohile, le matsoho a robala li-slide tsa hau. Tšoara mesifa ea hau le ea butt ha u phahamisa letheka ho etsa mola o otlolohileng pakeng tsa mangole le mahetla. Tšoara sebaka sa metsotsoana e 15 ho isa ho 60 ha u ntse u boloka taolo.
Ho eketsa bothata le ts'ebetso ea mokhatlo ona, ho phahamisa litlhōrō tsa menoana e le hore lirethe tsa hau li theohe fatše. Ebe oe khutlisetsa ka menoana e fokolang fatše le boima ba hao ho lirethe.
6 - Core Workout Boikoetliso bo 6: Boikoetliso ba Single Leg Bridge
Ha u se u hlokometse boikoetliso ba borokho, boikoetliso ba leoto la leoto ke bohato bo latelang. Ts'ebetso ena ke tsela e ntle ea ho arola le ho matlafatsa gliti le hamstrings. Ha u etsa boikoetliso bona hantle, u tla boela u fumane hore ke matla a matla a mantlha.
Qala ka morao, matsoho ka mahlakoreng a hao, mangole a kobehile, le maoto a robala fatše, ka ho toba tlas'a mangole a hao. Phahamisetsa boteng ba borokho, 'me u tiise motsoako oa hau. Butle-butle phahamisa le ho eketsa leoto le le leng. Boloka pelvis ea hao e phahame le boemo, leka ho se lumelle lehlakoreng le leng.
Sebetsa ho fihlela moo u ka tšoarellang boemo ba metsotsoana e 20 ho isa ho e 30 ha u ntse u boloka taolo. Etsa bonnete ba ho etsa mahlakore ka bobeli.
7 - Core Workout Boikoetliso 7: Phehella Lat Row
Koetliso ena e kopanya mekhoa e 'meli e ka holimo ea' meleng le ea mantlha e le ngoe. Ke phapang ea ho sutumetsa hoo ho eketsang mola o bobebe ho mokha ona ho etsa boikoetliso bo matla ba morao. Hase feela hore boima bo eketsa boholo ba boikoetliso boo, hape bo etsa hore li-stabilizers tsa mantlha li be matla 'me li kopanya mesifa ea latissimus dorsi (ka morao).
Qala ka boemo bo sutumang ka letsoho le leng le le leng holim'a sekoti (qala ka boima ba 'mele ba ho ithuta ho tsamaea). Qetella pululo e feletseng. Hang ha u khutlela sebakeng sa pele, kenyelletsa mohala oa sekhukhu: phahamisa sekoti se seng ha u ntse u tsitsisa 'mele oa hao ka letsoho le leng' me u theolele fatše fatše ka bonolo. Pheta phetoho e 'ngoe hape.
8 - Koetliso ea boikoetliso ba Core 8: Etsa ka sefahleho
Haeba u sebelisa mokhoa ona oa motheo oa lipapali pele u bapala lipapali, u ka 'na ua batla ho eketsa koetliso ena ea ho qetela pele u otla lekhotla, tšimo, kapa marako. Ho na le mekhoa e mengata ea ho futhumala , empa mokhoa ona o bonolo oa ho fofa le ho phunyeha ho kenyelletsa mesifa ea motheo hammoho le 'mele o ka holimo le o ka tlaase ka tsela e bonolo le e bonolo.
- Fumana sebaka sa boemo bo nang le sebaka se lekaneng bakeng sa mehato e ka bang 10 e tsoelang pele.
- Qala ka ho theoha ka pele butle-butle (mahlakoreng a mahlano), ema 'me u sokolohe.
- Bakeng sa ho khutla ka 'ngoe le e mong, butle-butle eketsa matla a mangata' me e kholoanyane ho ea ka mehato ea hau.
- Tsoela pele ho eketsa letsoho le feletseng le ho khanna mangole a holimo.
- Qetellong, kenyelletsa molumo o hlabang. Nka mehato e feletseng ea ho tlōla, ho khanna mangole holimo le matsoho ho pholletsa le 'mele oa hao ho ea ka mehla eohle ea ho tsamaea.
Etsa hore mehato ea hau e be e boreleli le e laoloang, eseng e tsitsitseng. Tsepamisa maikutlo meleng ea hau ea mantlha le ea mpa ho rua molemo haholo ho ikoetlisong ena e futhumetseng.
Lentsoe le Tsoang ho
Lebella mathata a mang ha o qala ts'ebetso ena ea motheo ea boikoetliso. Haeba e se e le nakoana ha u tsoa, u tla ba mesifa eo u ka e hlokomolohang nakoana. Tsamaea butle, empa u phehelle. Kamora matsatsi a 'maloa le libeke, u tla hlokomela hore boikoetliso bo bong le bo bong bo bonolo ha matla a hao a mesifa a ntse a ntlafala.