Matlafatsa Sesole le Liphoofolo ka Motlakase
Mochine o heletsang boikoetliso o sebelisa mochine oa lisebelisoa o lekaneng ho oela morao, matsoho le mesifa ea mpa. Ke mokhatlo o motlakase , o nang le mekhoa e mengata e hlokang hore 'mele oa hau o kopanele motheong oa ho leka-lekana ha o ntse o o etsa, e leng se akarelletsang abs.
Mokhoa oa ho beha lisebelisuoa ho fihlela mocheso oa kalafo
- Kenya mochine ka ho fetisisa qetellong ea lehlaka la thapama. U ka boela ua sebelisa lihlopha tse otlolohileng kapa li-tubes lapeng tse khomaretsoeng ka holim'a monyako o koetsoeng.
- Sebelisa li-attachments tse fanoang ka letsoho tse tla u lumella hore u sebelise matsoho a mabeli ho utloisisa sephethephethe.
- Etsa bonnete ba hore ntlha ea ho kenya e ka holim'a hlooho ea hau le hore u ka e fihlella ka matsoho.
- Khetha boima bo lekaneng ho u nolofalletsa ho hula thapama ho ea bohareng ba liroto ha u ntse u hloka boiteko bo matla.
Kamoo U ka Sebelisang Mokhanni ka Katleho Ho Koetlisa Boikoetliso
- U tla hula thapo fatše ha u ntse u phunya hanyenyane e le hore mothapo oa motlakase o se hole le 'mele (sheba setšoantšo). Hona hase boikoetliso ba motlakase o sebelisoang haufi le 'mele.
- Etsa hore litho tsa mpa li otlolohe, li khutlisetse morao ha li otloloha mme u hopole ho hema ka ho tsitsisa le ka ho hlaphoheloa.
- Haeba u etsa mosebetsi ona hantle, u tla fumana hore mesifa ea hao ea mpa e tla sebetsa ka thata 'me matsoho a hao le morao le bona ba tla fumana mosebetsi.
- Ho tsitsisa ho tlōla ho tla lebisa tlhokomelo e kholo holim'a li-triceps ka morao ea matsoho 'me ho tšoaroa ka liphatlalatso ho tla sebetsa ka ho eketsehileng.
- Ntho e 'ngoe ke ho etsa koetliso ena e khumama. Beha ntlha ea lihlopha e le hore u tle u fihlele letsoho ha u ntse u khumama. Ho ts'oaroa ha boikoetliso ho joalo le ha litho tsa mpa li ntse li phunyeletsoa ho hula ho theoha ha cable le boima ba 'mele.
Etsa lihlopha tse tharo tsa liketso tse 10 ho ea ho tse 12. Etsa bonnete ba hore o tlameletsa mpa mme o utloe hore o penya ha o theoha, mme u se ke ua pota-posa morao ha u fokotsa letheka.
Matšoao a Nkiloeng ke Mokhathala oa ho Cheseha ha Motlakase
Latissimus dorsi mesifa ea morao ke sepheo se ka sehloohong sa motlakase. Matšoao a ts'ebetsong a amehang ke likhetho tsa sefubeng, triceps, deltoids, rhomboid, le li-scapulae. Matšoao a sebetsang ho tsitsisa ho falla ke li-triceps, li-pectoralis tse kholo, li-flexible ea letsoho le mesifa ea mpa: rectus abdominis le li-obliques.
More Machine Pulley Machine Exercises
- Boikoetliso ba Cable bakeng sa Matla le Matla : Ho sebelisa lisebelisoa bakeng sa mosebetsi o moholo oa 'mele.
- Biceps Cable Curl : Haha matsoho ka mochine oa mochine.
- Boikoetliso bakeng sa Lats tse kholo: Etsa mokokotlo oa lisebelisoa tsa mochini oa thepa.