Ithute Melemo ea Mokhoa oa Koetliso ea Koetliso ea Boima
Tsamaiso ena e koetlisa koetliso ea boima ka ho qaqileng, le hoja boemong bo lokelang ho fihlella ho barupeli ba bacha le ba nang le boiphihlelo. Haeba o hloka tlhahisoleseding e eketsehileng ea motheo, leka:
- Koetliso ea Boima ba 'mele - Pele U Qala
- Qala hore Lintho tsa Pele tsa Boima Thuto (Li-Gear joalo-joalo)
- Moo U ka Koetlisang Koetliso: Lehae kapa Boikoetliso
Tlhaloso. Koetliso ea boima ke boikoetliso bo hlophisitsoeng boo mesifa ea 'mele e qobelloang hore e sebetsane le mathata ka boima ba ' mele , boima ba 'mele kapa lisebelisoa tse ling e le ho susumetsa kholo, matla, matla le mamello.
Koetliso ea boima ba 'mele e boetse e bitsoa' ho hanyetsa koetliso 'le' matla a koetliso '
Motheo oa katleho ea ho koetlisa boima ke motsoako oa linako tse ling tse bitsoang FITT.
- Kakaretso ea koetliso - hangata hakae
- Matla a koetliso - ho thata hakae
- Nako e sebelisitsoeng - nako ea kopano
- Mofuta oa boikoetliso - o sebelisang
Mefuta ea Liqapano Tsa Mahlaseli le Lihlopha Tse Kopanetsoeng
Li-contraction tsa Isometric: mesifa ha e lele. Mohlala oa sena o hanyetsa lerako.
Li-contraction tsa Isotonic: mesifa e fokotseha ebile e lelefatsa. Karolo ea ho khutsufatsa e bitsoa 'contraction' 'me karolo e lelellang ke ho thibela' eccentric '. Mohlala ke khutsufatso ea letsoho la letsoho moo mesifa e fokotsehang ha u ntse u phahamisa dumbbell (concentric) mme e lelefatsa ha u ntse u e theola (eccentric). Li-contraction contractions ke haholo-holo tse u fang mesifa e bohloko.
Mehato e kopaneng. Li-contraction contractions li amana le mehato e kopanetsoeng. Lihlopha tse 'nè tsa bohlokoa tse kopanetsoeng ke ho phunyeletsa le ho atolosa, ho nkuoa le ho kenya chelete.
Ho phunya ke ha u fokotsa lehlakoreng le kopane. Mohlala ke mekhoa ea holimo ea sekontiri sa letsoho se fokotsang lehlakoreng le kopaneng. Kakaretso ke mokhatlo o fapaneng, ke hore o phahamisa mahlakoreng ha o ntse o theola boima ba 'mele.
Ho khaoa ho tsamaisa karolo ea 'mele ho tloha bohareng ba' mele ka sefofaneng se ka thōko.
Mohlala o phahamisa maoto ka lehlakoreng la 'mele. Ho khahloa ke ho ba khutlisetsa hape.
Lihlopha tsa Mampe
Lihlopha tse ka sehloohong tsa mesifa tse thahasellisang tse etsang 'mele oa motho ke limpa, li-adductors (ka hare ka leqeba), mesifa ea mokokotlo (mahlakoreng a bohareng), mahetleng, li-extensor tsa letsoho, li-extensors tsa letsoho, li-gluteals (butt), li-flexse tsa letsoho, li-flexible ea letsoho (mahlakoreng a mahetla), maqhubu a mokokotlo (mesifa), li-lumbar (methapo ea tlaase), surae ( manamane ), pectorals (sefubeng), quadriceps (lesoba le ka pele) le trapezii (ka morao ka morao).
Ha u e sheba ka botebo, lihlopha tse kholo tsa mesifa ke matsoho, mahetleng, sefuba, morao, maoto, likoti le mpa. U ka hlasela lihlopha tsohle tse kholo tsa mesifa nakong ea thupelo ka lipapali tse ngata kapa u ka li arola likarolong tse fapaneng, kapa u ka etsa lipapali tsa tlhōlisano le lithuso tse atisang ho lebisa lihlopha tse kholo tsa mesifa.
Ho haha Matla
Matla, boholo le mamello ea mesifa li hahiloe ke molao-motheo o feteletseng. Sena se akarelletsa ho phahamisa litekanyo tse boima ka ho eketsehileng kapa ho eketsa molumo oa mosebetsi ka nako.
Matla, kaha a khetholloa ke boholo ba mesifa (e bitsoang hypertrophy), e hahoa ka ho koetlisa tsamaiso ea neuromuscular le ho sebelisana pakeng tsa methapo le mesifa, ho e-na le mokhoa oa mesifa oa mesifa, boholo le molao oa mesifa ea mesifa.
Boima bo boima haholo bo fokolang ho pheta-pheta le ho phomola nako e telele ho sebelisoa matla ho feta.
E le molao o akaretsang, mesifa e meholo e tla u matlafatsa, empa mohlomong e se matla ho feta motho ea koetlisang matla, bohle ba lekana.
Koetliso ea matla e ka kenyeletsa mahlakore a 3-6RM le litebelisoa tse phahameng tsa 1-3RM bakeng sa bapalami ba nang le boiphihlelo le palo e fapaneng ea lichelete ho latela lenaneo.
Ho haha Matla a Boima - Hypertrophy
Koetliso ea ho itšireletsa mafolofolo hangata e hatisa ho pheta-pheta ho feta ka boima bo bobebe ho feta koetliso ea matla, hangata ka nako ea phomolo e khutšoanyane pakeng tsa li-set. Koetliso ena e ntlafatsa mabaka a metsoako a etsang hore boholo bo eketsehe.
U ka fumana koetliso e matla ea ho hanyetsa, empa lipakane tsa hau li lokela ho hlaka haeba u thahasella tlhōlisano bakeng sa ho haha 'mele kapa powerlifting. Haeba u mpa u batla matla a kopantsoeng le ho phekola phekolo ea metsi, joale u lokela ho tseba lenane la koetliso ea boima bo tla fana ka ho sekisetsa, e leng seo baetapele ba bangata ba boima bo sa tsitsitseng ba se batlang.
Tsela e 'ngoe ea mesifa e ntseng e eketseha ke mokhoa oa ho senya le ho lokisoa ka tekanyo e nyenyane. Meokho e nyenyane, eo ka linako tse ling e bitsoang li-microtrauma, e hlaha ka mesifa ea mesifa tlas'a mojaro 'me e lokisoa le ho tsosolosoa ka matla ha mokoetlisi a hlaphoheloa. E batla e le mohato o le mong hape 'me tse peli li tsoela pele ka litebelong tsa cellular.
Ho na le ho se lumellane ho feta hore na mesifa e ntse e eketseha ka boholo bo boholo ba mesifa (cell) kapa ka ho arohana le ho theha lisele tse ncha hape. Bonyane, hypertrophy e bakoa ke keketseho ea li-contracto units tse bitsoang myofibrils hape le ho eketseha ha metsi ka seleng e bitsoang sarcoplasm.
Hangata koetliso ea ho phekola likokoana-hloko e sebelisa ho pheta-pheta ha 8-12RM ka palo e fapaneng ea lihlopha empa hangata ho ea ka 2-5.
Ho haha Matla a Mamello
Ho mamella ha mesifa ho koetlisetsoa qetellong ea ho pheta-pheta hohle. Ho etsa mohlala, ho pheta-pheta-pheta-pheta ho 15-20 ka lichelete tse behiloeng ho mamella mesifa ho e-na le ho matlafatsa kapa ho tsuba. Hape, ho etsa mofuta ona oa koetliso ea ho mamella mesifa ho tla fana ka matla a mangata le ho fokotsa mali ho bapisoa le ho se koetlisoe, 'me ho ka fella ka ho eketseha ho hoholo ha boemo ba aerobic ho feta mananeo a mangata.
Koetliso ea mesifa ea mamello e ka sebelisa ho pheta-pheta mefuteng ea 15-20 ka li-setsho tse fapaneng, empa tse 3 li tloaelehile. Leha ho le joalo, o lokela ho ipotsa hore na ho koetlisa mosebetsing oa boiphihlelo o kang oa ho matha kapa oa ho sesa kapa oa ho khanna ha o sebelise nako ea hau haholo.
Ho haha Matla a Matla
Matla ke tekanyo eo mosebetsi o etsoang ka eona, kahoo matla a kenyelletsa nako. Haeba o ka phahamisa boima bo lekanang ho feta motsoalle oa hau joale o na le matla a mangata. Ho koetlisetsoa matla ho kenyelletsa lebelo la ho phahamisa lifofane. Khopolo ea matla e thusa ho koetlisa boima ba lipapali joaloka footbal l moo matla, bongata le lebelo li lakatsehang.
Koetliso ea matla e akarelletsa ho haha matla pele, ebe o tsoela pele ho isa litebelong tse khanyang tse etsoang ka potlako kapa ka nako e le 'ngoe le ho fokola ka matla. Mesebetsi e kang leseli le 30-60% 1RM le metsotso e 2-3 pakeng tsa litekanyetso li khothalletsoa ke American College of Sports Medicine.
Koetliso ea boima, matla a koetliso kapa koetliso ea ho hanyetsa, eng kapa eng eo u ratang ho e bitsa, e haha motheo bakeng sa matla, matla, boholo le mesifa ea mamello bakeng sa mesebetsi le lipapali tse latelang.
- Ho haha 'mele , o khethehileng ka ho bopa' mele le tlhaloso ea mesifa, haholo-holo bakeng sa merero ea tlhōlisano. Mananeo a ho tšela likokoana-hloko a sebetsa haholo mona.
- Mananeo a khethehileng a lipapali a sebelisa mekhoa e tšehetsang le ho ntlafatsa, hohle moo ho ka khonehang, liketso tsa mesifa ea papali. Mohlala o ka 'na oa koetlisa ba sesang ba nang le li-exercice tse bonahalang eka ba hula ka metsing, ba lebisa mahetleng, matsoho le mesifa ea morao. Matla-mamello le mananeo a matla a matla a bohlokoa empa a fapane haholo bakeng sa lipapali tse itseng 'me a hloka ho etsoa e le hore a se ke a kena-kenana le tsebo e hlokahalang bakeng sa papali.
- Ho lahleheloa ke 'mele le ho ikoetlisa ho kenyelletsa lipapali tse fanang ka lenaneo la ho ikoetlisa ka hohle-hohle ho eketsa mesifa le ho lahleheloa ke mafura a' mele. Basebetsi ba batlang ho shebahala hantle lebōpong ba kenyelelitsoe sehlopheng.
- Boikoetliso ba lipapali tsa Liolimpiki ke papali e ikhethileng ea ho bapala lipapali tse sebelisang mekhoa e 'meli ea ho ikoetlisa, e hloekile le e hlakileng le ho phunyeha, le hoja ho na le lipapali tse ngata tsa koetliso. Ntho e 'ngoe le e'
- Tlhōlisano ea Powerlifting e hloka feela mekhatlo e meraro ea ho phahamisa, squat, bench press le ho bolaea. Hape, mananeo a matla le mokhoa ke motheo oa Powerlifting.
Ho Koetlisa Frequency le Overtraining
Ke hangata hakae le hore na u koetlisa hangata ho itšetlehile ka lipakane, phihlelo, lilemo, bophelo bo botle, ho ikoetlisa le lintho tse ling tse kang thepa ea lisebelisoa le nako ea nako ea ho koetlisa. Morupeli kapa mokoetlisi o lokela ho nahanisisa ka lintlha tsena tsohle mme a qapa moralo o lumellanang le maemo le lipakane tsa hau.
Tekanyo e ntle ea ho koetlisa boima ke ho leka-lekana pakeng tsa mesifa le methapo ea methapo e tsosang takatso, ho ikamahanya le maemo le ho hlaphoheloa. Matla a mangata, molumo le makhetlo a potlakileng haholo, le ho fetisetsa methapo ea pelo ho ka senya tsoelo-pele ea hau. Mona ho na le matšoao a ho feta ho feta:
- Ho khathala ho sa feleng, ts'ebetsong e mpe
- Ts'oaetso ea kokoana-hloko le baktheria
- Ho lahleheloa ke boima bo sa lebelloang
- Kotsi ea mosoloskeletal ea kamehla
- Ho khaotsa kapa ho se na nako ea linako
- Ho se leka-lekane ha Hormonal
- Ho senyeha ha masapo
- Ho robala hampe le ho ja mekhoa
Ho koetlisa ka makhetlo a mararo ka beke sebaka se monate bakeng sa tsoelo-pele e ntle bakeng sa ba qalang le hoja beke e 'ngoe le e' ngoe ka matsatsi a supileng e tla tšoanela batho ba bang hantle. Khothalletso e tloaelehileng bakeng sa li-novice ke ho lumella bonyane lihora tse 48 pakeng tsa lihlopha tsa boima ba 'mele ho lumella ho hlaphoheloa. Bakeng sa barupeli ba nang le phihlelo le ba nang le tsebo, matsatsi a tšeletseng ka beke koetliso e sa tloaelehang, le hoja mekhoa e arohaneng - ho koetlisa lihlopha tse fapaneng tsa mesifa matsatsing a fapaneng - hangata ho etsoa. Haeba u ikutloa u kena khathatsong, khutlela morao 'me u fumane keletso e ntle.
Mefuta ea Boikoetliso
Ho na le mefuta e mengata ea ho ikoetlisa e teng ho fokotsa mesifa le mesifa e mengata 'me e ka fumana ho fetang ho ferekanya ho fokolang motho ea qalang ho khetha. Ho etsa mefuta e fapa-fapaneng ho na le litekanyo tse sa lefelloeng, mechine, li-racks le liforeimi, liketso tsa 'mele feela, lihlopha, libolo le tse ling. Kahoo mofuta oa boikoetliso o ka aroloa ke mofuta oa lisebelisoa, sepheo sa mesifa kapa esita le sepheo sa ho ikoetlisa, ka mohlala, ho ikoetlisa kapa matla a ho ikoetlisa, mochine oa treadmill kapa motlakase oa lat.
Liketso tse ngata. Mesebetsi e mengata e akarelletsa monoana o fetang o mong, mme hangata lihlopha tse ngata tsa mesifa e kholo. Mehlala: squat, deadlift, lutse mola oa thapa, lat pulldown.
Liketso tsa ho itšehla thajana. Koetliso ea ho itšehla thajana ke e 'ngoe e amanang le kopi e le' ngoe feela eo hangata e hlaselang sehlopha se ka thōko sa mesifa. Mehlala ke lisebelisoa tsa letsoho la sekoti bakeng sa li-biceps le mochine oa motlakase oa leoto bakeng sa quadriceps.
Ke Lokela ho Etsa'ng?
Ha se qobe potso eo u ka e buang hore e itšetlehile ka eona. . . mabapi le lipakane tsa hau, ke lisebelisoa life le lisebelisoa tseo u nang le tsona, lilemo tsa hau, matla, boiphihlelo ba boima le boitlamo.
A re re u batla ho haha matla le mesifa ea boima, kapa mohlomong ho tiea ha mesifa le tlhaloso. Ho na le tumellano e akaretsang ea hore 'mehaho e meholo' e meholo - powerlifting e phahamisa - squat, bench press le deadlift - ke likhahla tsa motheo tsa ho haha bongata le matla. Li na le theknoloji, mohlomong li bile li le kotsi, li etsoa ka litekanyo tse sa lefelloeng haufi le moeli oa boholo ba hau, kahoo tataiso le letheba li na le thuso haeba li sa hlokahale. Leha ho le joalo, u ka qala ka li-dumbbells, kapa, kapa lisebelisoa tse bobebe ho fihlela u fumana leseli la eona ebe u tsoela pele ho tloha moo.
Haeba u ntse u koetlisa ho leka-lekaneng hantle ha 'mele o hlophisitsoe le matla o ka eketsa lisebelisuoa tse eketsehileng tsa morao, mpa le mahetla le mosebetsi o itseng o tobileng ka pel'a matsoho. Sheba lenane la motheo le matla a mesifa ao ke a bonang hammoho. Sena se kenyeletsa mochine oa li-squat, bench, lefu la sefahleho sa letsoho, ho pota-pota ha letsoho, latulldown lat, ho lutse mola o motlakase, motlakase, mochini oa kahare le mochine oa khatiso oa leoto. Li-co-ups, li-pulls, li-rows-over, li-crossover li-fly, li khabisa li-curl, li-diploma le namane lia tsosoa ha li lokela ho pota-pota (empa eseng tsohle hang-hang!). Lethathamo lena le lekanngoa mme mekhoa e mengata e tla ba le lisebelisoa tse fapaneng bakeng sa ho ikoetlisa.
Bakeng sa boiphihlelo bo eketsehileng, boikoetliso ba 'mele-kakaretso joaloka hang hang le ho sututsa-ho hula. Ho totobetse hore ho na le tse ling tse ngata, esita le tse makholo tsa boikoetliso, kahoo u tseba monate o ke ke oa emisa.
Ho haha 'mele, moo mesifa e hlalosang esita le mesifa e nyenyane haholo e ka ba ea bohlokoa, hangata mekhoa ea ho itšehla thajana e sebelisoa. Boikoetliso ba Liolimpiki bo hloka koetliso e matla ea matla le mokhoa.
Ho pheta-pheta (rep) ke phetho e le 'ngoe ea boikoetliso: sekontiri se le seng, squat e le' ngoe, letsoho le le leng la letsoho. Setemane ke palo e khethiloeng ea ho pheta-pheta pele u phomola. A re re makhetlo a 10 a pheta-pheta ho 1 sete ea li-curls tsa letsoho. Nako e setseng ke nako pakeng tsa lisebelisoa. The 1RM kapa ho pheta-pheta boholo ke ea hao ka boleng bo botle kapa ka ho fetisisa eo u ka phahamisa hang ka boikoetliso leha e le bofe. Kahoo 12RM ke eona e ka sehloohong eo u ka e phahamisetsang bakeng sa ho pheta-pheta habeli. Kahoo haeba ke ngola:
Barbell Arm Curl, 40 lik'hilograma 3 X 12 RM, 60 metsotsoana
Seo se ne se tla bolela lihlopha tse 3 tsa li-curls tsa matsoho tse 12 tse nang le boima ba lik'hilograma tse 40 le metsotsoana e 60 e phomolong pakeng tsa litekanyetso. Joale u tseba joang hore na ke likoloi tse kae, li beha le nako efe ea phomolo e molemohali ho uena? Mona ke kamoo e sebetsang ka litsela tse kholo. Lintlha tse ntle ke tsa hao le moetlisi oa hau ho sebetsa.
- Koetliso ea matla e sebelisa boima ka ho fetisisa, palo e khutšoanyane ea ho pheta-pheta le phomolo e telele ka ho fetisisa.
- Koetliso kapa ho koetlisa maqhubu a mesifa ho sebelisa litekanyo tse bobebe, ho pheta-pheta hape le nako e fokolang ea ho phomola.
- Matla a ho mamella a na le boima bo fokolang hape, a pheta-pheta le ho phomola ho feta.
- Koetliso ea matla e akarelletsa litekanyo tse bobebe le ho phomola nako e telele ha li ntse li shebeletse lebelo la phahama.
Hona joale, tsena ke melao-motheo e tloaelehileng, leha ho le joalo batho ba etsa lintho tsa mefuta eohle ka motsoako oa lihlopha, ho tsosolosa, phomolo le mokhoa oa boikoetliso bakeng sa ho fumana motsoako o motle bakeng sa bona.
Lenaneo lena la ho ikoetlisa bakeng sa mochine oa khatiso oa benche le ka 'na la shebahala ho ea ka lipakane tse sa tšoaneng tse qalang ho tsoa ho tse ling tsa boima ba lik'hilograma tse 73:
Tlhōlisano ea Benche - 1RM = 160 lik'hilograma
- Matla. Lik'hilograma tse 140, 2 X 5, metsotsoana e 180
- Hypertrophy. Lik'hilograma tse 120, 3 X 10, 60 metsotsoana e 60
- Mamello ea Matla. 100 lik'hilograma, 3 X 15, metsotsoana e 45
- Matla. Lithane tse 90, 3 X 8, metsotsoana e 120
Ntho e 'ngoe eo u lokelang ho e ngola mona ke hore ho na le boikarabelo ba ho phomola ka ho lekaneng pakeng tsa litekoto tse boima ka koetliso ea matla e le hore u finyelle sephetho se setle, ha u koetlisoa ka matla, nako e lekaneng ea phomolo e boetse e le ea bohlokoa hobane phaello e' ngoe le e 'ngoe e tlameha ho etsoa ka lebelo le phahameng bakeng sa phello e ntle. Kahoo ka matla le ho koetlisa matla, etsa bonnete ba hore u fumana phomolo e hlokehang pakeng tsa litekanyetso. Ho tsitsisa maikutlo le matla ho mamella ha ho bohlokoa hore u sebelise nako e khutšoane , le hoja mohlomong u le motle.
Ho potlakisa ho Etsoa ka Koetliso
Contraction velocity ke lebelo leo ho ikoetlisa ho etsoang ka lona 'me sena se boetse se na le phello liphellong tsa koetliso. Tse latelang ke tataiso e akaretsang ea lipakane tsa koetliso ea boima.
- Matla - 1-2 metsotsoana e kgolo le eccentric
- Hypertrophy - metsotsoana e 2-5 e ikhethang le e kentse
- Mamello - ka metsotsoana e 1-2 ho ea pele le eccentric
- Matla - ka tlase ho motsotsoana o le mong ka motsotsoana, metsotsoana e '
Ho lekanya 1RM
Ho ea ka Mokhatlo oa Sechaba oa United States oa Matla le oa Boemo, ho abeloa ho pheta-pheta ho fapana le karolo ea 1RM, ho phahamisoa ha hao, ho tsamaisoa ka tsela e latelang, ho sebelisa mohlala oa khatiso ea benche:
- 100% ea 1RM - lik'hilograma tse 160 - ho pheta-pheta 1
- 85% ea 1RM - lik'hilograma tse 136 - li pheta-pheta 6
- 67% ea 1RM - lik'hilograma tse 107 - li pheta-pheta tse 12
- 65% ea 1RM - lik'hilograma tse 104 - li pheta-pheta tse 15
- 60% ea 1RM - lik'hilograma tse 96 - warmup reps
(E thehiloe ho: Baechle le Earle, Lihlooho tsa Boikoetliso ba Botho ba NSCA , 371, 2004.)
Sena se bolela hore o lokela ho phahamisa molemong oa hao oa botho, mekotla e 6 ho karolo ea 85 lekholong ea hau ea hau ea botho le mekotla ea 15 ka liphesente tse 65 tsa motho oa hau ea bohlokoa ka ho fetisisa oa 1RM - le ka liphesente tse lekanyelitsoeng bakeng sa phahamisa leha e le efe pakeng tsa, mme mohlomong ka tlase .
U se ke ua nahana hore sena ke boitsebiso bo feletseng; ke feela tataiso le motheo oa ho khetha litekanyo tse loketseng tsa ho sebetsa. U ka bona kamoo o ka lekanyang molemo oa hau kapa 1RM ho tloha ho 12 RM - palo ea 107 ka 100 e arotsoeng ke 67.
Lenaneo la koetliso, ke kemiso ea makhetlo a mangata, matla, boholo le mofuta oa boithaopi, ho sa tsotellehe hore na o koetlisetsoa boima ba 'mele kapa koetliso efe kapa efe ea ho ikoetlisa. Ha ho koetlisoa boima, ho sebelisoa mekhoa le litsela tse sa tšoaneng.
Mona ke mefuta e ka fetolang lenaneong leha e le lefe la koetliso. Ho ka khoneha hore ho be le mekhahlelo e batlang e se na moeli, boholo ba eona e tla sebetsa ka mokhoa o itseng empa e seng hantle haholo.
- Khetho ea ho ikoetlisa
- Boima kapa ho hanyetsa
- Palo ea pheta-pheta
- Palo ea lihlooho
- Lebelo la ho tsamaea
- Nako pakeng tsa lichelete
- Nako pakeng tsa liboka (matsatsi a koetliso / beke)
- Nako pakeng tsa mekoloko ea nako ea nako
Mona ho na le mekhoa le mekhoa e hlaheletseng ea koetliso ea boima le lenaneo la ho haha 'mele.
- Koetliso ea 'mele e feletseng. Ho koetlisa lihlopha tse kholo tsa mesifa nakong ea thupelo. U khetha letoto la likoloho, mohlomong ho isa ho tse leshome, ho netefatsa hore lihlopha tsohle tse kholo tsa mesifa li sebelisoa boemong bo itseng
- Senya tsamaiso. Mekhoa e meng ea lihlopha tse kholo tsa mesifa. Ho koetlisoa, ho re, matsoho, mahetleng le thuto ea morao e le 'ngoe, ebe maoto a mabeli, litho tsa mpa sebokeng se latelang.
- Periodization e ka hlalosoa e le mekhahlelo e tsoelang pele kapa ea libaesekele ea koetliso ka nako e behiloeng bakeng sa ho finyella sephetho ka nako e behiloeng. Ho arola lenaneo la selemo le selemo ka litsela tse fapaneng tsa koetliso le lipakane tse fapaneng tse fapaneng ke mohlala. Sena se tloaelehile mananeong a khethehileng a lipapali le mefuteng ea tlhōlisano ea ho boima. Ka mohlala, tlhokomelo ea nako ea nako e sa lekanyetsoang, matla a pele ho nako, nako ea pele ea phekolo ea matla le matla, tlhokomelo ea nako ea selemo, ho phomola ha nako ea morao.
- E nchafatsa . Ho khella fatše ke mokhoa oa ho sebelisa lihlopha tse peli tse fapaneng tsa mesifa ka ho latellana ka potlako ka morero oa ho matlafatsa mesifa ea ho hōla le ho fana ka phomolo ka sehlopha ka seng. Kakaretso ea leoto le leoto la maoto bakeng sa quadriceps le hamstrings ke mohlala.
- Setsi se likarolo. Ho e-na le ho fetola lihlopha tse fapaneng tsa mesifa, lik'hemik'hale li beha liketso tse ling tse fapaneng kapa lisebelisoa bakeng sa sehlopha se le seng sa mesifa. Mohlala o latela mefuta ea triceps e khutlisang morao ka triceps pherese - mohopolo oa ho sutumelletsa mesifa ho lekaneng e le hore e fumane mechine e meng ea likoloi.
- Pyramide. Lenane la mofuta ona le kenyeletsa hore ho tsoe pele ho tloha ho khanyetsa ho ea boima bo bobebe ba boikoetliso bo tšoanang, kapa esita le ho tloha boima bo boima ho itšetlehile ka lenaneo. Palo ea lisebelisoa e boletsoeng. Ho etsa mohlala, dumbbell curl:
- lik'hilograma tse 20 X ho pheta-pheta
- lik'hilograma tse 30 X ho pheta-pheta
- lik'hilograma tse 40 X ho pheta-pheta - Ho theola lihlopha ho tšoana le piramite e sa fetoheng 'me ho na le mefuta e mengata. Ka mohlala o le mong u phahamisa ho hlōleha ho sa tsotellehe hore na palo ea bobeli e ntse e hokae ka seteishene sa bobeli le sa boraro. Qala ka boima bo boima 'me u etse palo e lekanngoang ea ho pheta-pheta; fokotsa boima ba 'mele, e re karolo ea 20 lekholong, e etsa setulo se latelang sa ho hlōleha; joale o fokotsa hape mme o hloleha hape ka phomolo e nyane ea nako. Ena ke koetliso e matla haholo. Mohlala ke khutsufatso ea dumbbell e latelang:
- lik'hilograma tse 40 X ho pheta-pheta
- lik'hilograma tse 30 X ho hlōleha
- lik'hilograma tse 20 X ho hlōleha - Phahameng. Superslow e kenyelletsa khopolo ea ho lieha le ho lekanyetsa liphapang tse ikemetseng le tse se nang boikhethelo. Melemo e reriloeng ea sena e hanyetsanoa ke ba bangata. Baratuoa ba phahameng ba phahamisetsa metsotso e 10 kapa e ka tlase ho metsotso e 'ngoe le e' ngoe ea phahama.
- Koetliso ea sekolo. Sena se totobatsa ho khutla kapa ho theola liketso tsa phalliso leha e le efe ka lebaka la hore ho hlahisa phetoho e ntlafetseng ea likokoana-hloko hobane ho senyeha ha mesifa le ho fumana litlhapi tse ngata ho finyelloa. Mohlala o motle ke oa curls. Hangata o hloka thuso ho fumana karolo e tsepamisitseng kapa e phahamisang e phethiloe.
- Mananeo a khethehileng a lipapali a etselitsoe ho ntlafatsa tshebetso lipapaling tse khethehileng ka ho matlafatsa mesifa ea ho phela hantle ho lipapali tsena, haholo-holo ka ho ikoetlisa ka boima ba nako.
Lijo, phepo e nepahetseng, lisebelisoa
Ho ja lijo tse nepahetseng le phepo e nepahetseng ke tsa bohlokoa haholo ho phahamisa liphello ho tsoa lenaneong leha e le lefe la thuto ea lipapali, 'me ha ho joalo. Bala sehlooho sa ka: Ho ja lijo tsa ' mele oa morupeluoa ' me u shebane le sehlooho se tlang sa ho hlahloba ka li-supplement.
> Mohloli
> Khabaro ea WJ, Adams K, Cafarelli E, Dudley GA, Dooly C, Feigenbaum MS, Fleck SJ, Franklin B, Fry AC, Hoffman JR, Newton RU, Potteriger J, Stone MH, Ratamess NA, Triplett-McBride T. American College ea Meriana ea Meriana. Koleji ea Amerika ea Lipapali Palo ea boemo ba meriana. Mehlala e tsoelang pele ea ho hanyetsa batho ba baholo ba phetseng hantle. Med Sci Sports Exerc. 2002 Feb; 34 (2): 364-80. >