Sengoliloeng sena se tla u bontša hore na ke mekhoa efe e metle ea ho ikoetlisa. Mokhoa oa ho kenya tšebetsong ts'ebetsong o hlalositsoe ka botlalo le mojaro o nepahetseng oa mojaro. Hape ho na le malebela a ho ikoetlisa ka katleho.
Ho futhumala pele o ikoetlisa
Mofuthu o lokisa mesifa bakeng sa mosebetsi o matla, o kenyelletsa boikoetliso bo matla le ho otlolla.
Bakeng sa ho futhumala ka mafolofolo ho lekane:
- squats;
- kettlebell swing;
- khutlisetsa hyperextension;
- e khumama ka mokokotlo ka morao;
- matsoapo a nang le maoto a otlolohileng;
- ho petsoha;
Ho loketse ho ikoetlisa ka makhetlo a mane ho lihlopha tse 3-4 tsa ho pheta-pheta ha 10-12.
Ho fetela pele ho otlolla:
- Lula fatše le maoto a hao hammoho, hula maoto ho uena, tšoara menoana ea hao ka matsoho 'me u khumame;
- Koba leoto la hao le letona lengoleng 'me u phomole ho lona ka matsoho, hula leoto la hau le letšehali morao ho fihlela mesifa e otlolohile hanyane. Ho boloka 'mele o otlolohile, butle-butle ho theola noka, ho eketsa ho otlolla fatše. Tšoara boemo bona, ebe u fetola maoto;
- Khumama ka mangole, butle-butle u lutse ka letheka lirethe, u ala letheka mahlakoreng.
Ho otlolla, tšoara metsotsoana e 10-15, pheta makhetlo a mararo. Mofuthu o lokela ho ba thata ka nako mme o se ke oa nka metsotso e fetang leshome le metso e mehlano.
Ho ikoetlisa ka kamoreng ea likoti - mokhoa
Boikoetliso ba baprista bo kenyelletsa:
- Li-squell tsa Barbell kapa dumbbell;
- Ho bolaoa;
- Likhatiso tsa maoto tse leshano;
- Malepa a nang le litekanyo;
- Ho tsamaea bencheng ka boima ba 'mele;
- Borokho ba khanya;
- Ho koeteloa ha maoto ho simulator;
- Morao koana boima ba 'mele.
Li-squats
Sebaka sa ho qala:
- Matsoho molaleng a maemong a bohareng;
- Mokoallo o lula holimo mahetleng (maraba), haufi le setsi sa molala kamoo ho ka khonehang;
- Sebaka sa maoto se bophara ba mahetla kapa se patisane hanyane;
- Lisokisi li huloa ka lehlakore la likhato tse 45;
- Mokokotlo o kaholimo o tsitsipane, 'me mokokotlo o tlase o phutholohile (ho tiisa mokokotlo o kaholimo hantle, tobetsa bareng khahlanong le maraba le ho o pepeta ka thata).
- Ho theola.
Re a robala, re ama fatše, re otlolla mesifa ka hohle kamoo ho ka khonehang.
Ha hoa lekana ho squat ho bapisa, ka hona ke letheka feela le laetsoeng, mme marao a sebetsa ka lipalo, a ts'oere noka.
Lieha ka tlase bakeng sa metsotsoana e 1-2 le tsoha.
Hloella:
- Ke ka ho phahama ho nepahetseng moo mojaro o eang moo o hlokahalang;
- Ha re phahama, re boloka 'mele o otlolohile;
- Ha re khutlisetse noka, re phahamisa boima ka maoto;
- Ho tsoha, o hloka ho tiisa mapheo a hau metsotsoana e seng mekae.
Bakeng sa kutloisiso e nepahetseng ea mokhoa ona, ema o shebile leboteng e le hore menoana ea lieta tsa hao e phomole khahlanong le eona, lula fatše 'me u qale ho tsoha. Ho tla ba thata, empa ona ke mokhoa o hlokang ho fihlelleha.
Li-squats tsa Dumbbell
Ha e sebetse hantle ho feta squats e nang le barbell, empa haeba o fetola ho hong, le eona ea hlaha. Kaha maoto ke sehlopha sa mesifa se seholo ka ho fetesisa, li-dumbbells li lokela ho ba boima.
Kaha ha ho bonolo ho tšoara li-dumbbell, ho molemo ho nka dumbbell e le 'ngoe e boima ka matsoho ka bobeli ebe o e theola pakeng tsa maoto a hau ho qala ho qhekella, kapa ho sebelisa lebanta le khethehileng la matla le nang le ketane e sirelletsang mojaro ho lona.
Lebanta le khethoa ka mabaka a 'maloa:
- mesifa ea matsoho ea khathala kapele;
- kaha boima bo tsoang dumbbell bo teng tlasa noka, mosebetsi oa mesifa o betere;
- o ka ikoetlisa ka mokhoa o matla haholo;
- mojaro o tlosoa mokokotlong;
Ha re ntse re tšoere projectile, matsohong a rona re fokotsa boholo ba squats. Ka hona, li-squats li etsoa hantle "ka sekoting".
Mohlala, ho ema libencheng tse peli kapa li-plyoboxes (mabokose a sebelisitsoeng ho CrossFit) le ho theola projectile lipakeng tsa bona, qala ho khukhunela.
Litlhoko tse akaretsang li ts'oana le barbell squat:
- ho beha maoto a mahareng kapa ho fokola hanyane;
- 'mele o otlolohileng;
- mefuta eohle ea ho sisinyeha;
- tsitsipano ea mesifa karolong ea ho qetela;
Kaha li-dumbbells li bobebe ho feta barbell, molumo oa mosebetsi o lokela ho ba o eketsehileng, ho na le phomolo e nyane lipakeng tsa li-set.
Ho bolaoa
Enoa ke morena oa lipapali tsa matla, o kenya mesifa ea 90%.
Ho na le likhetho tse peli bakeng sa koetliso.
Khetho ea nomoro ea 1, "Matla":
- Ema hoo bohare ba leoto la hao bo leng ka tlasa bareng;
- Tšoara bareng ka litepisi tse otlolohileng, ha ho hlokahale hore u sebelise lehare, e baka ho sotha mokokotlo ka mokhoa o feteletseng;
- Boemo ba khale ba leoto bo pharalletse hanyane ho feta mahetla, likausi li hasane ka thoko;
- Lula fatše e le hore noka e ka tlase ho mangole, ebe o pepeta bare ka thata;
- Tšoaro e mahareng;
- Matlafatsa le ho otlolla 'mele;
- Qala ho phahamisa ka maoto, u leke ho se phahamise noka. Ho seng joalo, o tla phahamisa ka mokokotlo oa hau;
- Sebaka se lokela ho ba haufi le li-shins kamoo ho ka khonehang, 'me se be holim'a bona;
- Hang ha bare e tšela boemo ba lengole, qala ho otlolla mokokotlo oa hau;
- Karolong ea hoqetela, its'etleha hanyane, tiisa menahano ea hau ebe o theola bareng ho ea boemong ba eona ba pele.
Khetho ea nomoro ea 2, "Sehahi":
- Mokoallo o kaholimo ho mangole hanyane;
- Tšoaro e bohareng, e otlolohile;
- Maoto a otlolohileng hanyenyane a khumame mangoleng a pharaletse ho feta mahetla;
- Theola molamu bohareng ba maoto ebe u khutlisa noka;
- Tšoara motsotsoana ebe u hula;
- E etse hape.
U ka ikoetlisa, joalo ka ha Franco Colombo le Arnold Schwarzenegger ba entse, empa o tlameha ho bonts'a bokhabane mme o se ke oa sebelisa boima bo boima.
Ema mochini oa khatiso oa benche maoto a hao a le haufi 'me u se ke oa kobeha. Theola barbell ka tlase ho benche ho fihlela moo o ka khonang, ebe o otlolla morao.
Bench o tobetsa
E etsoa ka simulator, mojaro o shebiloe:
- Lula fatše ka ketsiso;
- Beha maoto a hau sethaleng 'me u se tlose litlamong;
- Theola ho fihlela bokapele ba lirope tsa hau bo le khahlano le sefuba mme o pepeta sethala morao.
Bakeng sa ts'ebetso e kholo, pele o qala boikoetliso, jala likausi hanyane, 'me mokhahlelong oa ho qetela, leka ho phahamisa sethala ka menoana ea hau ea maoto, sena se tla matlafatsa mesifa le ho feta.
Se ke oa beha litekanyo tse boima, hobane li ka u lematsa mangoleng.
Haeba u sebelisa mochini oa khale oa khatiso oa benche o tlamehang ho paqama fatše 'me boima ba' mele bo felile, u se ke oa theola sethala se tlase haholo ho qoba likotsi tse tlase tsa mokokotlo.
Mapheo a boima
Li-quadriceps, li-hamstrings le glutes lia sebelisoa. Li etsoa ka li-dumbbells le barbell.
Mokhoa oa boikoetliso ke o latelang:
- Nka li-dumbbells kapa u behe tšepe mahetleng a hau;
- Tsamaea pele, o khumama ka lengole, 'me o ama fatše ka lengole la leoto la hao le ka morao;
- Etsa se tšoanang ka leoto le leng;
Bakeng sa ho pompa baprista, mapheo a entsoe ka molumo o moholo, ka mehato e pharaletseng.
Tsamaea ho potoloha kamore ea ho bala reps. Ka moralo ona, ha ho hlokahale ho ama fatše, ho lekane ho teba tlase.
Ho bohlokoa ho sebelisa barbell:
- Mojaro o fetisoa mokokotlong, oa o hanela, mesifa e sebetsa ka thata;
- Ha u tsamaea ka tšepe, u tlameha ho boloka botsitso, 'me mesifa ea botsitso e boetse e koetlisitsoe.
Bakeng sa ba qalang le batho ba nang le likotsi tsa mokokotlo, ho molemo ho sebelisa li-dumbbells, mme ka ho fetola boikoetliso hanyane, eketsa mojaro le ho pompa esele.
Ha re thathamiseng se lokelang ho etsoa:
- Beha leoto la hao la morao bencheng;
- Koba 'me u nke li-dumbbells matsohong a hau;
- Koba leoto la hao le emeng joalo ka matšoafo.
Hyperextension
Hangata hyperextension e sebelisetsoa ho sebetsa mesifa ea mokokotlo le mokokotlo oa mokokotlo, empa e boetse e sebelisetsoa ho koetlisa matheka.
Mosebetsi o ikemetseng o kenyelletsa tšebeliso ea benche e ikhethileng, empa haeba e se sebakeng sa hau sa boikoetliso, e tla etsoa ke motho ea tloaelehileng, botsa basebetsi-'moho feela ka holong hore ba u tšoare maoto.
Ka tsela eo, ho etsa li-hyperextensions ka bencheng e otlolohileng ho betere, ho jara malakoana.
Ho pompa likotlo u tla hloka:
- Fetola benche hore bohale ba eona bo oele sebakeng se kaholimo sa serope;
- Ithekge ka tlase;
- Ha o phahama, khelosa 'mele hanyane hanyane ho feta boemong ba ho qala;
Ho bohlokoa ho lokisa bophahamo ba benche, haeba e le tlase haholo, joale ho ke ke ha ba le molemo, mme sebakeng sa baprista, bokapele ba lirope bo tla pompa.
Ho hlokahala hore u khelohe hanyane karolong ea hoqetela, ka sena u tima sebaka sa lumbar ebe u sebetsa ka likoti.
Ho sekamela tlaase le hona ho bohlokoa hobane ho fihlella boholo ba mesifa.
Ho na le boikoetliso bo sebetsang ka mokhoa o ts'oanang, "hyperextension" e etsolloang morao. Ho eona, ho fapana le hoo, ho fapana le 'mele, maoto a sebetsa.
Ho molemo haholo hore ba pompa likoti, 'me ba li sebelise ntlafatsong ea likotsi tsa mokokotlo o ka tlase le mokokotlo.
E sebetsa tjena:
- Robala bencheng 'me u fanyehe maoto holim'a bohale ba benche, u li boloke li kopane' me li otlolohe;
- Phahamisa maoto a hau hore a bapane le fatše kapa a phahame hanyane;
- Ha u khutlela sebakeng sa ho qala, emisa hole ho tloha fatše ebe u qala holimo.
Ho thatafatsa boikoetliso, sebelisa litekanyo tse eketsehileng 'me u sebetse ka mokhoa oa matla.
Dumbbell Bench Ho Tsamaea
Hangata ha li sebelisetsoe ho eketsa molumo le kholo ea boima, empa ho fana ka molumo le sebopeho sebotong.
Bakeng sa ho pompa hantle o hloka:
- Ema ka pela benche e fihlang mangoleng;
- Otlolla mokokotlo oa hau;
- Etsa lift bencheng ebe u fetisetsa boima ba hao leotong le etellang pele;
- Lula ka holimo nakoana e khuts'oane;
- Pheta leoto le leng.
Haeba ho le thata ho tsamaea setulong se phahameng, u ka sebelisa sethala sa mehato.
Ho eketsa mojaro, nka li-dumbbells kapa litekanyo. Ho khethoa kettlebells ke ka hona.
Boima ba li-dumbbells bo arolelitsoe ka mokhoa o ts'oanang, hobane e lipheletsong, 'me ka kettlebell e tsepamisitsoe ho tloha tlase, ka hona, ka boima bo tšoanang ba likhetla, ho thata ho ikoetlisa ka litekanyo.
Borokho ba Glute bo nang le thepa e eketsehileng
Borokho ba gluteal bo sebetsa hantle bakeng sa lihlopha tse tharo tsa gluteus, bohareng bo boholo le mesifa e menyenyane.
Ho na le likhetho tse tharo bakeng sa ts'ebetsong:
- Classic - e etsoang ho tloha fatše, e phahamisa noka le ho theola mokokotlo ka matla a marao;
- Ka leoto le le leng;
- Ho bencheng e nang le litekanyo.
Khetho ea hoqetela ke e atlehileng ka ho fetisisa ebile e bapisoa hantle le tse peli tse fetileng ho latela boholo ba tšusumetso ea mesifa:
- Pele, ho sebelisoa mojaro o eketsehileng;
- Taba ea bobeli, boholo ba motsamao ha bo felle feela ka mokatong, mesifa e otlolla ho feta;
- Taba ea boraro, khatiso e tsitsipane lipalo nakong eohle ea boikoetliso, ho bolelang hore e pompeloa hammoho le thepa e hapuoeng.
Borokho bo laetsoeng bo etsoa ka tsela ena:
- Nka litekanyo matsohong a hao 'me u li robale ka mokokotlo bencheng;
- Thetsa ka bencheng e le hore mahetla a hao a be holim'a eona;
- Beha mojaro sebakeng sa lithollo;
- Ho tšoara mojaro ka matsoho a hau, theola noka ka tlase kamoo ho ka khonehang;
- Ka matla a mesifa ea gluteal, sututsa boima;
- Ho ema ka menoana ea hau ea maoto ho tla thusa ho matlafatsa bokhabane ba hau.
Sesa maoto a hau morao ho simulator
Mahi ke boikoetliso bo botle ka ho fetesisa ba ho boloka baprista ba le maemong a matle le ho saroloha.
Ho ipapisitse le mokhoa oa koetliso, ho ka beoa maqhubu kapa mesifa ea gluteal.
Re tla tšohla likhetho ka bobeli, empa re tla khetha khetho eo marako a sebetsang ho eona.
Swing e ka etsoa ka litsela tse peli ha u ntse u eme kapa ka maoto a mane.
Bakeng sa likhahla tse emeng u hloka:
- Ema o shebane le ketsiso 'me u kenye cuff e nang le hakisi leotong la hao;
- Beha boima bo hlokehang;
- Hokela mochini oa mochini o ikoetlisetsang cuff;
- Tšoara tšehetso ka matsoho a hau, o khumama leoto la hau hanyane, ka bonolo o le hule morao;
- Etsa letoto le hlokahalang la ho pheta-pheta.
Ho molemo ho sesa esele ka maoto a mane, li beha hantle mesifa ea gluteal.
Thetso ke hore li-swings tse emeng li etsoa ka leoto le batlang le otlolohile, le leng le eketsang mesifa. Ha u ntse u sesa ka maoto a mane, u qala motsamao ka leoto le kobehileng, butle-butle u le kobeha, ka tsela eo u fokotsa ts'ebetso ea mesifa e meng.
Khetho e sebetsang ea lipakeng e ea fumaneha.
Ho etsa likhahla:
- roala khefu;
- e hokella thapo;
- palama maoto a mane a shebileng ketsiso;
- qala ho khutlisetsa leoto morao, butle-butle o le kobeha;
- lieha metsotsoana e seng mekae ka holimo;
Boikoetliso
Haeba u sebelisa li-squats, li-deadlifts, likhatiso tsa maoto le koetliso, boemo ba mojaro e lokela ho ba 70-80% ea boholo ba nako e le 'ngoe, ke hore, ho tloha boima boo u ka pheta-pheta hanngoe ka bona.
Ho ikoetliseng joalo ka mehato, mats'oafo, ho raha, re nka boima bo lekanang le 50-65%.
Ho hlakile hore ha se motho e mong le e mong ea tla khona ho hula kapa ho theola boholo ba bona. U ka e bala joang?
Sebelisa mokhoa o bonolo, arola boima ba hau halofo, eketsa 20-25 kg ho boleng bo hlahisoang, ena e tla ba boleng bo hakantsoeng ba koetliso ea matla.
Ka ho eketsa 10-15 kg, re fumana boima bo hlokahalang bakeng sa boikoetliso ba ho itšehla thajana.
Ho beha le ho pheta makhetlo a makae ho etsa:
- Bakeng sa ho fumana boima le mefuta e ntseng e eketseha ea li-3-4 sets tsa li-reps tsa 6-8;
- Bakeng sa toning le ho theola boima ba 'mele, etsa lihlopha tse 5 tsa makhetlo a 10-12.
Litlhaloso tse amanang le ho ikoetlisa bakeng sa marako
Lithibelo li kenyelletsa maloetse ao ka kakaretso ho sa khothalletsoang ho etela boikoetliso.
Se ke oa ikoetlisa haeba u na le:
- Maloetse a methapo ea pelo;
- Khatello ea kelello ea methapo;
- Hernia ea lesapo la mokokotlo le mpa;
- Ts'ebetso ea mpa e sa tsoa etsoa;
- Ramatiki le ramatiki;
- Ho satalla ho kopaneng;
- Mokokotlo, lumbar le likotsi tsa sacral;
- Likotsi tsa lengole;
- Asma e matla.
Ka pel'a lefu lefe kapa lefe le thathamisitsoeng, ho hlokahala hore ho buisanoe le ngaka le ngaka ea meriana ea lipapali pele ho litlelase, mme mojaro oa boikoetliso o tlase haholo.
Malebela a Blitz:
- Hopola, palo ha e etsoe ka holong, empa tafoleng ea lijo tsa mantsiboea, kahoo haeba u batla ho pompa esele ea hau, nahana hape ka lijo tsa hau.
- Hlahloba lijo tse arohaneng, tse arohaneng le phepo ea phetoho ea protheine-carbohydrate.
- Ha ho hlokahale hore u ikoetlise ka hohle moo u ikoetlisetsang teng. Hona ke boikoetliso bo se nang thuso le bo se nang thuso. Etsa boikoetliso bo le bong ba mantlha le mekhoa e 'meli kapa e meraro ea ho itšehla thajana.
- Phomola lipakeng tsa ho ikoetlisa matsatsi a mabeli, i.e. koetlisitsoe ka Mantaha, nakong e tlang ha re tla ka Labone.
- Matsatsing a phomolo, ho matha habobebe, halofo ea hora e tla lekana.
- Mme ntho ea mantlha ke ho etela jimi khafetsa, ntle le sena ho ke ke ha ba le sephetho ho hang.
