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Lenaneo la ho ikoetlisa bakeng sa banana

Ho ikoetlisa ho bohlokoa haholo bakeng sa ho theola boima ba 'mele. Sehloohong sena, o tla hlahisoa ka khetho ea lenaneo la koetliso ea boima ba 'mele bakeng sa banana ba bulehileng ntle le ho sebelisa li-simulators. Sohle seo u se hlokang ho phethela boikoetliso ke lebala la mabota, le fumanehang lebaleng lefe kapa lefe la lipapali, 'mete oa boikoetliso, ropo e tlolang le liatlana, e le hore u se ke ua itlotsa ka matsoho matsohong a hau ha u ikoetlisa.

Sebaka se rarahaneng se akaretsa ka kakaretso ebile ha se nahane ka litšobotsi tsa 'mele oa hau. Ka hona, haeba o utloa bohloko manonyeletso kapa mesifa e meng, tlosa boikoetliso bo sa thabiseng ka ba bang bo sa utloiseng bohloko, hape le fokotsa kapa ho eketsa palo ea ho pheta-pheta ho latela boemo ba 'mele.

Sebaka sa koetliso

Boikoetliso ba ho theola boima ba 'mele bo qala ka ho futhumala. Bala haholoanyane mabapi le boikoetliso ba ho theola boima ba 'mele sengoloeng: Ho futhumala pele u ikoetlisa.

Kamora ho futhumala, qala mosebetsi oa hau oa mantlha.

Koetliso ea pele: Li-squats. Re etsa li-squats tse 10-15. Tabeng ena, o hloka ho lula fatše ka botebo kamoo ho ka khonehang. Re eme le maoto a rona a phutholohile ka botlalo. Matsoho a ka ts'oaroa maemong afe kapa afe, ka pel'a hau, kamora hlooho ea hau kapa lebanteng la hau.

Phomola metsotsoana e 20

Ho ikoetlisa habeli: ho sututsa holimo ho tloha fatše (ho tsoa ts'ehetso)... Re etsa li-push-up ka litlamo tse moqotetsane. Ha u ntse u bapala, shebella 'mele e le hore maoto, noka le mokokotlo li le sefofaneng se le seng. Haeba ho le thata hore u ka ikoetlisa u le fatše, u ka e etsa ka tšehetso efe kapa efe kapa ka mangole. Tabeng ena, maoto, noka le mokokotlo le tsona li lokela ho ba moleng o le mong o otlolohileng. Re etsa reps tse 15-20 haeba u li etsa ho tsoa ts'ehetsong (mohlala, ho tloha maballo a sa lekanang) kapa ka mangole a hau, le makhetlo a 5-10 ha u sutumetsa fatše.

Phomola metsotsoana e 10

Koetliso ea boraro: Thapo e tlohang. Re bapala ka liropo tse 50-100. Tabeng ena, maoto a lokela ho khumama hanyane mangoleng ho fokotsa mojaro mokokotlong le ho eketsa mojaro lethekeng.

Phomola metsotsoana e 20

Koetliso ea bone: Tobetsa bareng e holimo. Ho etsa sena, o hloka ho leketlisa bareng e otlolohileng mme o phahamise mangole a hao sefubeng. Kahoo pheta makhetlo a 10-15. Haeba boikoetliso bo le bonolo, phahamisa maoto ka mokhoa o otlolohileng.

Phomola metsotsoana e 10

Koetlisa tse hlano: matšoafo a otlolohileng... Ho tloha moo u emeng teng, lahlela leoto le le leng pele joalo ka ha eka u arohana ka kotloloho. Ebe u khutlela sebakeng sa ho qala ka ho sutumetsa leoto le le leng leo u ileng ua letheka ka lona. E etse ka leoto le leng le le leng makhetlo a 10.

Qetella letoto lena ka ho khantša leseli metsotso e 2, ebe u phomola metsotso e 2-3. Pheta letoto lena makhetlo a 3-4. Ho molemo ho eketsa eseng palo ea ho pheta-pheta ha boikoetliso, empa palo ea letoto la lihlooho tse. Bakeng sa ho theola boima ba 'mele, mokhoa ona o sebetsa haholo.

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