Ho ikoetlisa ka morao-rao le ka morao-rao ho lebisa matla a ho haha matla le mesifa ea mesifa e theohelang latsing, tlaase morao, rhomboid, lihlooho tse peli tsa biceps le li-forems.
Ho ikoetlisa ho kenyeletsa supersets, e bolelang hore u tla etsa lipapali tse peli tsa sehlopha se le seng sa mesifa, phomola 'me u pheta 1 linako tse ling kapa ho feta, u sebelisa boima ba' mele hoo u ka qetellang feela ho khutlela ho 10-12. Ho ikoetlisa hona ho tla nka metsotso e 45 ho ea ka nako ea phomolo ea hau le hore na u khetha ho etsa lintho tse ngata hakae.
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 tse ngata, li-barbell, setulo kapa bolo, le sehlopha se hanyetsang .
Joang ho etsa Workout ea Back & Biceps
- Qala ka metsotso e 5 ea mocheso oa motlakase oa motlakase (ho tsamaea sebakeng se seng, joalo-joalo)
- Etsa li-exercises holimo ka ho fetisisa, phomola metsotsoana e 30-60 le ho pheta
- Bakeng sa ho ikoetlisa haholoanyane, pheta mong le e mong ho bapala ka makhetlo a mararo
- Bakeng sa ho ikoetlisa ka leseli, qeta nako e 'ngoe le e' ngoe e holimo
- Khetha boima bo u lumellang hore u qete setho ka seng se nang le foromo e ntle. Potso ea ho qetela e lokela ho ba thata haholo, empa e ke ke ea khoneha.
1 - Ho futhumala: Lintlafatso tsa morao
Lintlafatso tsa morao
Leshano le tobane le theoha ka matsoho ka morao ka morao kapa ka hlooho e se nang hlooho. Phahamisa 'mele o ka tlaase fatše ka lisenthimithara tse seng kae, u boloke hlooho le molala ka ho lumellana. Bakeng sa phephetso, joale phahamisa maoto fatše ho boloka maoto a otlolohile (mabitso a sa lokela ho ba hammoho), tšoara chelete e lekanang, e theohe le ho pheta-pheta ho khutlela morao.
2 - Ho futhumala: Mohala o le mong-Moeli
Ntoa e le 'ngoe ( Leseli)
Beha leoto le letšehali mohato 'me u tšoare boima ba sekhahla ka letsohong le letona. Finyella ka morao ho hula sekoahelo ka mokokotlo oa ho roka ho fihlela o lekana le torso. Fela fatše mme o pheta hape ka 12, mme o fetole mahlakoreng.
3 - Superset 1: Rone e le 'ngoe - e boima
Ntoa e le 'ngoe (e boima)
Beha leoto le letšehali mohato 'me u nke boima bo boima ka letsohong le letona. Finyella ka morao ho hula sekoahelo ka mokokotlo oa ho roka ho fihlela o lekana le torso. Ka tlase le ho pheta-pheta tse 10, ebe o fetola mahlakoreng.
4 - Barbell High Row
Barbell High Row
Tšoara barbell e boima-e-na le matsoho a mahetla ka bophara. Tlhahiso ho tloha lethekeng (khutla ka thōko le ka ntle ho eona) ho fihlela ka morao ho tšoana le fatše. Finyella maqhubu a mahetla ha u ntse u hula boima ka sefubeng. Fela fatše mme u phete hape ka li-12 hape. E-ba le sesepa se thata le ho khumama ka mangole kamoo ho hlokahalang ho tšehetsa mokokotlo o ka tlase.
Pheta Superset 1
5 - Superset 2: Barbell Row
Barbell Row
Tšoara lipilisi tse boima ka pel'a lirope, matsoho a mahetla-bophara bo arohane 'me a khumame ho ea ho likhato tse 45, a se ke a khutlela morao mme a khutlele fatše. Finyella ka morao ho hula li-barbell ho ea leboteng la mpa, tse lebisang tlhokomelo ho lats (mesifa ka mahlakoreng ka morao). Fela fatše mme u phete hape ka li-12 hape.
6 - Pullover ea sekhobo
Dumbbell Pullover
Thetsa ka bencheng kapa bolo (joalokaha ho bontšoa), o tšoere sekoti se boima liatla tse peli kahare. Fokotsa boima ba hlooho ea hau, matsoho a se a otlolohile, ho fihlela u lekana le benche. Tlanya sefahleho sa hau ho khutlisa boima ba hau mme o pheta-pheta ho khutlela habeli.
Pheta Superset 2
7 - Superset 3: Litsela tse tsitsitseng
Litsela tse holimo
Tsamaea leoto le letšehali ka mohato 'me u tšoare sekoti se boima se 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 lehetleng la ntlha, ho pota-potiloe ho 'mele (joalokaha eka o tlisetsa boima bootleng ba hau). Karolong e ka holimo ea mokha ona, setsoe se lokela ho talima lehlakoreng la kamore. Fela fatše mme u phete hape ka li-12 hape.
8 - T-Pulls le Y-Pulls le Mabitso a Hanyetsang
T-Pulls le Y-Pulls le Mabitso a Hanyetsang
Lula fatše 'me u kenye lebotho maotong ka bobeli, u tšoere pheletsong e' ngoe le e 'ngoe ea sehlopha ka mokotla oa sekhukhu. Ha u khumama ka mahlakoreng, Squeeze maqhubu a mahetla ho bula matsoho ho ea ka lehlakoreng le leng. Khutlela ho qala 'me, lekhetlong lena, nka lihlomo ebe u kena ka tsela ea y-shape. Etsa hore mahetla a theohe 'me morao o otlolohe ho pholletsa le mokhatlo. Tsoela pele ho fetola t-hula ka ts'ebetso ea ts'ebetso ea li-12 (1 rep e akarelletsa bobeli ba t-pull le y-pull).
Pheta hape ho Superset 3
9 - Superset 4: Barbell Curls
Barbell Curls
Tšoara barbell e boima ka matsoho a mahetla ka bophara. Tlanya li-biceps ho pata boima bo lehetleng, u boloke lihlopha tse otlolohileng. Fela fatše mme u phete hape ka li-10 hape.
10 - Shebisa likhahla
Khutsisa Likorale
Lula ka bolo e nang le litekanyo tse boima li lutseng mahetleng a ka holimo. Tsamaea ka maoto, o theoha fatše ho fihlela u le sebakeng se sekametseng. Tšoara litekanyo ka matsoho mme u lumellane le li-biceps ho fokotsa litekanyo ho mahetleng. Fela fatše mme u phete hape ka li-12 hape.
Pheta Superset 4
11 - Superset 5: Li-Curls tsa Hammer
Hammer Curls
Ema ka maoto ka bophara ba lehlaka, u tšoere li-dumbbells tse boima tse nang le liphaka tse shebaneng le tsona. Tlanya li-biceps ho koala litekanyo mahetleng. Butle-butle litekanyo le ho pheta-pheta li-12 hape.
12 - E mong-Arm Preacher Curl
Sehlopha se le seng sa 'Muso sa Curl
Khutsa fatše ka 'mele oa hao o tšehetsoa ka bolo' me u beha boima bo boima fatše ka pel'a hao. Fokotsa letsoho le letona holim'a bolo, u nke boima ba 'mele' me u lumelle biceps hore u kokotse boima bo lehetleng. Fela fatše mme o pheta ka morao ho 10 pele o fetola mahlakoreng.
Pheta Superset 5
13 - Superset 6: Biceps Reverse Curls
Biceps Reverse Curls
Tšoara litekanyo tse boima bo boima bo nang le liatla tse omeletseng mahetleng. Etsa likhahla ho ea mahetleng 'me u theohele morao. Hobane matsoho a hau a talimile, matsoho a hau a tla atoloha ka holimo ho mokete ona. Khuta hape bakeng sa li-12 hape.
14 - Ho lutse litlama tsa Barbell Concentration
Ba lutse Barbell Concentration Curls
Lula setulong kapa ka bencheng 'me u tšoere barbell e tloaelehileng ka matsoho ka mahetla-bophara bo arohane. Ho koahela, ho boloka mokokotlo o otlolohile le ho sa sebetse, ho phunyeletsa ka hare ho liroto. Ho qala ho falla ka matsoho a otlolohileng, ho phekola li-barbell holimo kamoo u ka khonang (mokoloko oa ho tsamaea o tla ba o nyane ka lebaka la boemo ba hau) mme o theohele fatše, o pheta ka makhetlo a 10. Boloka motsoako o matla ho pholletsa le mokhatlo.