Hangata ke atamela ho bareki ba hlokang ho itokisetsa ho fetisa maemo a ho matha. Empa le bona baa etela boikoetliso bakeng sak, 'Me ke batla ho kopanya mejaro e mathang le e matla. Kajeno ke batla ho u joetsa hore na u ka e etsa joang hantle.
Mokhoa oa ho koetlisa mochineng o mathang.
Haeba esale u ntse u iketsetsa "ka har'a" simulator ka nako e telele, empa ka tšohanyetso ua hlokomela hore u hloka ho qala ho itokisetsa ho fana ka puo litekanyetso tse sebetsang, joale o nahane hore o mong oa mefuta e mene e ka sehloohong ea koetliso, e leng boitokisetso ba 'mele ba ho ikoetlisa, o ka o etsa ka mokhoa o bonolo.
Ho e mong oa bareki ba ka ba tsoang Tyumen ho ikoetlisa sebakeng sa boikoetliso e thusitse ho nkela koetliso e tloaelehileng ea 'mele sebaka sa km 3, e atisang ho etsoa lebaleng la lipapali.
Ka mokhoa o ts'oanang, re mo thusitse ho kenya ka nepo mejaro e hlokahalang ho eketsa mamello ea leoto lenaneong la hae la koetliso setulong se sisinyehang.
Boikoetliso boo a bo entseng sebakeng sa boikoetliso: o tlolela sebakeng, "leoto" ka li-dumbbells tse 12 kg. Bar squats - li-reps tse 40, sethunya ha se na boima ba 'mele, khatello ea morao e nang le pancake ea lik'hilograma tse 10 sefubeng, sekamela bencheng e hatisang ka pancake ea 5 kg ka morao ho hlooho, mats'oafo a otlolohileng a nang le bara, li-curls tsa leoto ho tloha maemong a sekameng, khatiso ea leoto.
Kahoo, o ile a leka ho kenya boikoetliso bona bohle lenaneong le tloaelehileng la koetliso jiming.
Mokhoa oa ho ikoetlisa ho matha bohareng ba sebaka
Metheo ea mantlha ea koetliso e akaretsang ea 'mele bakeng sa ho matha libakeng tse bohareng:
1. Re ikoetlisa ka litekanyo tse nyane, empa re pheta-pheta ka makhetlo a mangata kamoo ho ka khonehang.
2. Etsa li-squats ka sehokelo ka likausi.
3. Re leka ho ikoetlisa ka lebelo le leholo.
4. Fokotsa phomolo lipakeng tsa lisete.
Kahoo, u sebelisa melao-motheo ena, u ka koetlisa boikoetliso boo u bo batlang habonolo ha u ikoetlisa.
Mokhoa oa ho ikoetlisa bakeng sa ho matha sebaka se sekhutšoane
Metheo ea mantlha ea koetliso ea 'mele bakeng sa ho matha sebaka se sekhutšoanyane:
1. Ho ikoetlisa ka litekanyo tse kholo, ho leka ho eketsa boima ka sete ka seng.
2. Re etsa liketso tsohle tsa ho phatloha. Mohlala, re theoha re khobile matšoafo ha re qhekella le ho ema khafetsa kamoo ho ka khonehang, hape re tsoa ka likausi.
3. Phomolo lipakeng tsa li-sets e etsa se tloaelehileng, e le hore mesifa e be le nako ea ho fola.
Koetliso ea ho nka sebaka se sekhutšoane e fapana le koetliso e tloahelehileng ea "weightlifters" le "bodybuilders" ka ho phatloha ho hoholo. Empa ka kakaretso e ts'oana haholo. Ke ka hona batho ba bangata ba ikoetlisang maoto ka mafolofolo jiming ba tsamaeang sebaka se sekhutšoanyane hantle.
