Mochine oa lehong o sebelisa mochine oa mochine le mochine o le mong ho etsisa ketso ea ho rema lifate. Ke Hobane'ng ha U Lokela ho Tsamaea? E etsisa mosebetsi o etsoang lipapaling tse ngata: ho phunya molumo kapa ho khomarela kapa ho lahlela ha o ntse o sotha torso.
The woodchop cable ke boikoetliso ba boemo bo bohareng . Ke mohaho oa ho hula lik'hemik'hale le boikoetliso bo sebetsang . Le ha e ntse e hlasela malapeng le liphiri, e boetse e sebelisa mahetla, morao le glutes.
U ka etsa lithupa tsa mapolanka ka bolo ea meriana kapa sekoti, empa mochine o tla fana ka tsitsipano e sa khaotseng.
1 - Ho qala boemo
- Tšoara letsoho le nepahetseng ka mochine ka lehlakoreng le leng la mochine oa mochine. Beha mochine oa cable ka holim'a foreimi u sebelisa mokhoa o feto-fetohang.
- Beha 'mele oa hao e le hore mocha oa mohala o tla theoha tlase' me o pholletsa le 'mele - joaloka ketso ea ho khaola sefate.
- Beha maoto ka mokhoa o khotsofatsang 'me u utloisise sephahla sa liphahla ka matsoho ka bobeli.
- Kenya mochine ona ka boima bo lekaneng ho fana ka ts'oaetso e itekanetseng. Haeba u thatafalloa ke ho tsamaisa sebetsana kapa haeba u ka e sisinya butle, boima bo boima haholo.
2 - Tsamaiso ea ho ikoetlisa
- Etsa sekontiri se omeletseng fatše ebe o tšela 'mele ho fihlela o feta ka lehlakoreng le fapaneng.
- U se ke ua koala mangole le letheka. Lumella letheka le mangole ho fetola hanyenyane.
- Qetellong, lumella boima ba mochine ho khutlisa sephethephethe sebakeng sa pele.
- Etsa likarabo tse 8 ho isa ho tse 10 hape u fetole boemo ba hau ka ho shebana le tsela e 'ngoe hape u phete boikoetliso ka lehlakoreng le leng la' mele.
- Koetliso ena e sebelisoa hantle bakeng sa nts'etsopele ea matla. Etsa mokha ona o lebelo le phahameng, phomola metsotsoana e 10-15, ebe o pheta.
- E le hantle, u tla be u hateletse pele lenaneong la moqapi e le hore u hahe matla a lekaneng ao u ka ruang molemo ho oona mosebetsing ona. Haeba ho se joalo, qala ka boima ba 'mele le tsoelo-pele ea butle-butle.
- U se ke ua khumama matsoho ha u ntse u etsa boikoetliso bona kapa mahetla le matsoho a tla etsa mosebetsi ho e-na le litho tsa mpa.
- Etsa bonnete ba hore o potoloha torso ea hau mme matsoho a hau a lula ka pel'a 'mele oa hau ho e-na le hore e be matsoho a hlahisang khato.
Matšoao a Nkiloeng
Mohaho oa lehong o lebisa mesifa ea sefapano sa malapa le mesifa ea oblique. Tsena ke mesifa e u lumellang hore u khelose ka lethekeng le ho phunya seqhomane kapa rache ho sebelisa boima ba 'mele oa hao eseng feela matsoho a hao.
Sefate sa lehong se boetse se kopanya mesifa, mahetla le maoto.
Ntle le lipapali tse sebelisang thupa kapa li-racket (baseball, golf, tennis , hockey, cricket, joalo-joalo), ho sotha mpa tlas'a mojaro ke mokhatlo o hlaheletseng oa lipapali ho kenyeletsa bolo ea maoto le basketball. Ha e le hantle, tsamaiso ena e lekanyelitsoeng e fapane haholo le lipapali tse ngata.
Liphetoho
- Suthela lehlakoreng la Cable Woodchop / Stand Lift Cable: Setha ho hula cable ho tloha tlase ho ea holimo.
- Lunges tsa Woodchop: Tsamaea ka pele ho ea holimo ha u ntse u tlisa cable kahare 'meleng oa hao.
- Li-Woodchops tse nang le Boima: U ka khona ho etsa sefate sa mapolanka ka ho sebelisa lisebelisoa ho e-na le mochini oa thepa.