Mokhoa oa ho hatela pele ho tloha ho Qalella ho Exercise Advanced
Ts'ebetso ena e tlaase ea ho tsoela pele ka 'mele e bontša mehlala ea hore na u ka tsoela pele joang ho tloha ho qalella ho ikoetlisetsa ho ea pele ho ea pele.
U tla tseba hore u se u itokiselitse ho tsoela pele ho latela mohato o latelang ha u se u tseba hantle ho falla 'me u ka etsa lipapali tse 2-3 habonolo ho khutlela ho 16 ka mokhoa o phethahetseng. Sebelisa foromo e ntle 'me u bone ngaka ea hau haeba u e-na le likotsi kapa maemo a bongaka.
Haha Thuto ea 'Mele oa Lona e ka tlaase
Ho na le litsela tse ngata tseo u ka sebelisang chate ena ka tsona ho etsa mosebetsi oa hau o tlaase oa 'mele:
- Khetho ea 1 : Khetha sekhetlo se se etsang ka mor'a mokhoa o mong oa potoloho bakeng sa ho khutlela ho 8-16, o pheta potoloho eo ka makhetlo a mararo.
- Tlhahiso ea 2 : Khetha sekoahelo 'me u etse boikoetliso bo bong le bo bong bakeng sa lihlopha tse otlolohileng, li-1-3 tsa li-10-16 tse nang le metsotsoana ea 30-60 ea phomolo pakeng tsa eona.
- Khetho ea 3 : Kopanya mme o bapane le likhapha tse 'maloa - mohlala, li-squats tsa li-ball, li thusa matšoafo, li-dead bults, joalo-joalo.-
Qala | Bohareng | E tsoetseng pele |
Squat ea setulo | Ball Squat Balo e ka eketsa ts'ehetso e kholo ea tšehetso, empa e ka boela ea eketsa matla hobane e u lumella ho senya ka tlaase. Boloka boima ba tsona lirethe 'me u tšoare litekanyo ka matla a mangata. | Dumbbell / Barbell Squat Tlosa bolo ebe u eketsa litebelisoa tse boima 'me hona joale u tlameha ho sebelisa matla le mesifa ea hau ho boloka foromo e ntle. |
Lunges e thusitsoeng | Lunges tse tsitsitseng | Lunges tsa Lefatše Lohle |
| Hip Hinge Hangata ho thata ho tseba ho bolaea, ke ka lebaka leo ke ratang hiping hinge. Sebelisa li-broomstick 'me u li boloke li kopane le hlooho ea hau' me u theohele morao ha u ntse u leketla ka mahetleng, mangole a fokotsa nako eohle. | Liphoso tsa ho bolaea Haeba u phethehile letheka la letheka, ho eketsa litebelisoa ke phaello e latelang, e tla hanyetsa sekoti sa hau, hammoho le marang-rang, hamstrings le ho theoha morao. | Lefu le le leng le bolailoeng ka maoto Ho nka leoto le le leng ka morao ho uena le ho boloka boima ba hao bootong bo ka pele ho tla etsa hore boikoetliso bona bo be boima haholoanyane. Nakong efe kapa efe ha u etsa ntho e itseng ka leoto le le leng ho e-na le tse peli u tla eketsa matla. |
| Leoto le phahamisa Ho phahama ha leoto ke boikoetliso ba khale bo kenyelletsang glutes. E bontšoa mona bolo 'me e ka boela ea etsoa fatše. | Leoto le emeng lea phahamisa Ho phahama ha leoto ka leoto ho thata hobane o sebelisa mesifa e mengata ho leka-lekanya 'mele oa hau. Eketsa matla ka ho sebelisa litekanyo tsa maoto. | Bent Over Ball Leg Lifts Phetolelo ena e thata ka ho fetisisa hobane bolo e eketsa botsitso. Boloka sebaka sa letheka ho pholletsa le mokhatlo. |
Ball Inna-Thigh Ball Squeeze | Squat le Squeeze | Squat ka Lehare la ka Hare Leg Lift |
| Phatlalatso e le 'ngoe ea Lejo Haeba u se na mochine oa khatiso oa leoto, ena ke phetolelo e le 'ngoe eo u ka e etsang lapeng u sebelisa sehlopha se boima kapa tube. Tšoara feela liphaphatha ebe u hatella leoto le holimo le ho tsoa. | Leg Press on Ball Ka ho fallela leboteng u boetse u eketsa ho tsitsa ha ho falla, ka hona joale u kopanela lihlopha tse ngata tsa mesifa ha u ntse u sebetsa. Phunya lirethe ho e-na le menoana. | Mochini o le mong oa Legged Ball Ka ho fetola leoto le le leng, o eketsa phephetso ea tekano le tekanyo. Ena ke khato e tsoetseng pele, kahoo e-ba hlokolosi 'me u behe matsoho fatše, ha ho hlokahala. |