Lintho tse loketseng ba qalang
6K 0 07.04.2018 (e ntlafalitsoeng la ho qetela: 23.06.2019)
Boikoetliso ba ho itšehla thajana bo etsahala morerong oa koetliso oa moatlelete nako efe kapa efe ea thupelo. Sehloohong sena re tla fumana hore na hobaneng li hlokahala, phapang ke efe lipakeng tsa boikoetliso ba mantlha le boikoetliso bo ikhethang, le hore na re ka bo etsa joang ka nepo.
Boikoetliso ke eng?
Boikoetliso bo ikarotseng ke ba moo mojaro, ho fapana le boikoetliso ba mantlha, o leng sebakeng sa tlhaho feela - o jarisa sehlopha se le seng sa mesifa (kapa karolo e arohaneng ea sona), ha o ntse o phunya / o eketsa lenonyeletso le le leng feela.
Mojaro o joalo o amoheloa habonolo ke 'mele. Boikoetliso ba ho itšehla thajana bo bonolo 'meleng le kelellong. Ha li bake khatello e tebileng ea maikutlo kamora ho ikoetlisa, ka hona ha se lisosa tsa kholo ka botsona, moelelo oa ts'ebetsong ea tsona o batla o fapane.
Karolo ea boikoetliso ba ho itšehla thajana mohatong oa koetliso
Boikoetliso ba ho itšehla thajana boa hlokahala ho:
- Pompo e matla (ho tlatsa mali) ea mesifa e sebetsang, haeba e etsoa qetellong ea boikoetliso. Sena se boetse se bitsoa "ho qeta" sehlopha sa mesifa.
- Ntlafatsa puisano ea methapo le mesifa pele ho mokhathala haeba e etsoa qalong ea boikoetliso.
- Lintlafatso tsa tlhaloso ea mesifa le ho lekana.
- Koetliso e felletseng ntle le ho jarolla lisebelisoa tsa articular-ligamentous le sistimi ea methapo ea mantlha, mohlala, ha u fola likotsi kapa maloetse.
Mekhoa e metle ea ho itšehla thajana bakeng sa lihlopha tse fapaneng tsa mesifa
Ka tlase lethathamo la litlhahlobo tse tsebahalang haholo tsa ho itšehla thajana tseo re khothalletsang hore re li sebelise ha u ikoetlisa.
Boikoetliso ba ho itšehla thajana bakeng sa maoto
- Katoloso ea maoto ka ketsiso. Boikoetliso bona bo etsoa sebakeng sa heno ho hlahisa li-quadriceps. E lokela ho etsoa ka boima bo bobebe, ho leka ho pepeta mesifa ka hohle kamoo ho ka khonehang ntlheng e kaholimo. Ka ho e etsa qalong ea boikoetliso ba hau, u itokisetsa mangole bakeng sa li-squats le likhatiso tse boima, 'me ka ho e etsa qetellong ea thupelo, qetellong u ka "qeta" mesifa ea leoto la hau.
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- Tlhahisoleseling / leoto la maoto ho simulator. Boitsebiso bo sebelisetsoa ho bōpa serope sa ka hare. Ho sebetsana le serope sa kantle le mesifa ea gluteal, ho ntlafatsoa ho etsoa. Ho kgothaletswa ho li etsa qetellong ea boikoetliso ka bongata bo pheta-phetoang - ho tloha 15 ho ea holimo.
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- Leshano / ho lula / ho ema li kobehile ka leoto ho simulator. Ka boikoetliso bona, o tla khona ho sebetsana le mesifa ea hau. Kenya setopo ka maoto a otlolohileng ka boikoetliso ba pele bakeng sa boikoetliso bo felletseng. Ho bohlokoa ho nka khefu e khuts'oane ea bobeli ntlheng ea khutsufatso ea tlhoro, sena se thusa ho tsoela pele ho jarisa mokokotlo oa serope. Hape, u se ke ua lebala ka ho theola le ho theola maoto butle butle.
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- Borokho ba khanya. Boikoetliso bona hangata bo etsoa ke banana malapeng ho hlahisa mesifa ea bokhabane. Taba ea mantlha mona ke ho lekola ho hema le lebelo la ho bolaoa, ha hoa lokela ho ba le motsamao o mong le o mong oa ts'ohanyetso, ha ho hlokahala, sebelisa litekanyo tse ling - barbell kapa dumbbell. U ka etsa boikoetliso bona ka mechini e meng ea katoloso ea maoto.
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© Tlhahiso ea ANR - stock.adobe.com
- Sokolla maoto. Li ka etsoa mokokotlong o ka tlase oa crossover kapa fatše feela, moo li-dumbbell li ka behoang mokokotlong oa leoto le sebetsang. Mesifa ea gluteal le eona e laetsoe hantle.
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- Ho ema le ho lula namane. Tsena ke boikoetliso ba ho sebetsa namane (ha e etsoa ha e ntse e eme) le mesifa ea soleus (e lutseng). Ho bohlokoa ho beha maoto a hau sethaleng sa mochini hore o tle o theole serethe sa hau ka tlase kamoo ho ka khonehang ntlheng e tlase. Sena se tla u thusa ho otlolla mesifa ea hau hantle le ho eketsa phallo ea mali.
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Boikoetliso ba ho itšehla thajana mokokotlong
- Ema ka thoko. Ho na le mefuta e fapaneng ea motsamao ona - ka dumbbell bencheng kapa ka nqane ho eona le karolong e kaholimo. Boikoetliso bona bo sebelisetsoa ho otlolla lats, serratus le mesifa ea intercostal. E ka etsoa ka boloko ka mohala ofe kapa ofe, ntho ea mantlha ke ho feta mohatong o fosahetseng oa motsamao makhetlo a 2-3 butle ho feta a nepahetseng.
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- Likokoana-hloko. Ka boikoetliso bona, o ka pompa maraba. E sebetse ka li-dumbbells kapa li-barbell, ntho ea mantlha ke ho sebetsa ka botlalo, joalo ka ha eka o leka ho fihlela litsebe ka mahetla, ke feela mesifa ea trapezius e tla qala ka matla ohle.
- Hyperextension. Ena ke boikoetliso bo futhumatsang bo tla thusa ho hlophisa li-extensors tsa mokokotlo bakeng sa mosebetsi o boima. E le karolo ea potoloho ea matla, etsa li-hyperextensions tse nang le boima bo eketsehileng. E thusa haholo ho fumana boima bo phahameng ka ho fetesisa le liphoofolong.
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Ho ikoetlisa bakeng sa sefuba
- Tlhahisoleseling ea letsoho ka thae ea crossover / bow. Ena ke boikoetliso bo ka thoko ba sefuba. Mona ho bohlokoa ho tsepamisa mohopolo ka hohle kamoo ho ka khonehang mokhatlong o mobe oa motsamao mme o leke ho pepeta sefuba nakong ea khutsufatso ea tlhoro - mokhoa ona o tla thusa ho ntlafatsa phomolo nakong ea ho omisa. Ha o etsa ka crossover, khatello ea mojaro likarolong tse fapaneng tsa mesifa ea pectoral e ka fapana: ha ho sebelisoa lisepa tse tlase karolo e kaholimo ea sefuba ea sebetsoa, ha ho sebetsoa ka holimo, likarolo tse tlase le tse bohareng.
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© Makatserchyk - stock.adobe.com
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- Ho hlahisa li-dumbbells tse leshano. Boikoetliso bona hangata bo etsoa ho ea qetellong ea boikoetliso ho otlolla mesifa ea sefuba ho feta. Ha o hasanya li-dumbbells, leka ho li theola tlase kamoo ho ka khonehang, ho fihlela moo manonyeletso a mahetla a u lumellang, empa u se ke oa ho etsa ka bohloko. Ha ho hlokahale ho feta kotara ea ho qetela e kaholimo ea motsamao, mona deltas ea pele e sebetsa ka matla. Motsamao o ka etsoa ka tshekaletseng le bencheng e sekametseng, maemong a pele, karolo e bohareng ea sefuba ea sebetsa, ho ea bobeli - e kaholimo (haeba letsoalo le letle) le tlase (ka moepa o mobe).
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Boikoetliso ba ho itšehla thajana
- Barbell e emeng kapa li-curls tsa dumbbell. Joalo ka mekhahlelo eohle ea li-biceps (ntle le ts'ehetso e ka morao), lifts tse emeng ke boikoetliso bo ikemetseng. Tabeng ea tšepe, li ka etsoa ka molala o otlolohileng le o kobehileng, phapang e le 'ngoe feela mona ke bonolo ba matsoho. Tabeng ea li-dumbbells, boikoetliso bo ka etsoa ka bobeli ka ho ts'oaroa, ho phahamisa letsoho le leng ka tsela e ngoe, kapa ka matsoho ka bobeli ka nako e le ngoe, ha li-dumbbell li qala ho sebelisoa 'meleng (joalo ka ha li etsoa ka barbell). U se ke ua sotha 'mele' me u se ke ua sutumelletsa litsoe tsa hao pele haholo - ka tsela ena mojaro o ea mokokotlong le mahetleng.
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- Ho lula li-curls tsa dumbbell. Boikoetliso bona bo nkuoa e le bo bong bo molemohali bakeng sa ho sebetsana le li-biceps. Ha e etsoa bencheng e sekametseng, mesifa e otlolloa le ha e qala. U ka e etsa ka matsoho a mabeli ka nako e le ngoe, kapa ka tsela e ngoe.
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- Scott's Bench Curls. Monyetla o moholo oa benche ea Scott ke ho lokisa litsoeng. Sena se o nolofalletsa ho felisa ho qhekella ka botlalo le ho sebetsa ka tsela e tsitsitseng, ka hona li-biceps li laeloa li le matla haholo. O ka koba matsoho a hau ka barbell le ka li-dumbbells.
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- Ho koba matsoho ka har'a simulator. Mechini ea boikoetliso e tla ka meralo e fapaneng, empa hangata ke mokhoa o fapaneng le benche ea Scott, ka mokhoa o ts'oanang ba lokisa litsoeng mme ba ts'oara hantle.
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- Li-curls tsa Crossover biceps. Sesebelisoa sa mokoetlisi oa li-block se u lumella ho boloka li-biceps li tsitsipane nakong eohle ea ts'ebetso, ka lebaka la hore e amohela mojaro o mongata. Sena ke sona se khethollang ho phahamisa ho tloha ka tlase ho tloha ho "barbell" e nyolohang ho "biceps". U ka koba matsoho ho tloha karolong e ka tlase ka letsoho le otlolohileng kapa ka tsela e 'ngoe. Ha u bapala ho tloha karolong e kaholimo, tšoara lintho tse fapaneng ka matsoho ebe u koba matsoho a phahamiselitsoeng mahetleng.
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© Makatserchyk - stock.adobe.com
- Li-curls tsa dumbbell tse tsepamisitsoeng. E etsoa ka setulo, ka letsoho le le leng. Setsoana sa letsoho le sebetsang se lutse seropeng bakeng sa ho tiisa. Boima bo bongata ha bo hlokehe mona.
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- Ho se nke lehlakore litleneng, hamore. Mofuta ona o sebetsa mesifa ea brachialis le brachioradialis, hape ke brachialis le brachyradialis. Brachialis e lutse ka tlasa li-biceps mme ha e pompuoa ka katleho, e "sutumetsa" li-biceps brachii, ka lebaka la hore matsoho a eketseha haholo. E ka etsoa ka bobeli ho ema le ho lula.
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- Khutlisetsa litlamo tsa barbell. Boikoetliso bona bo boetse bo shebile mesifa ea brachialis le brachioradialis. E etsoa ka tsela e ts'oanang le ho khumama ka letsoho le otlolohileng.
- Mochine oa khatiso oa Fora. E na le mefuta e mengata e fapaneng: e eme, e lutse, e leshano, e na le barbell, e nang le li-dumbbells, ho tloha block e tlase e nang le mohala oa thapo. Ketsahalong ena, o ka hatisa mojaro hloohong e bohareng ea li-triceps - ke eena ea thehang bophahamo ba letsoho. Ho etsa sena, o hloka ho khefutsa motsotsoana boemong bo tlase ho otlolla li-triceps hantle. Phetolelo ea moetlo - e robalang le barbell - e bohloko ho manonyeletso a litsoeng ka boima bo boholo ba ho sebetsa. Ka hona, beha boikoetliso bona pheletsong ea boikoetliso, ha li-triceps li se li otliloe, 'me u li etse maemong a 12-15 a ho pheta-pheta.
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© Makatserchyk - stock.adobe.com
- Ho atolosoa ha matsoho ho tloha holimo. Ketsahalong ena, mojaro oohle o oela holim'a mokotla o ka morao oa li-triceps. Boima ba ho sebetsa ha bo bohlokoa mona, boikoetliso bona ha bo ame matla a matsoho a hau. Mona ho bohlokoa ho ts'oara molumo o motle le ho khetha boima bo nepahetseng ba ts'ebetso, joale ho pompa ho tla makatsa. Ho na le mefuta e fapaneng ea boikoetliso bona: o ka e etsa ka letsoho le otlolohileng, ka thapo, esita le ka letsoho le le leng ka letsoho le ts'oeroeng. Ho khothalletsoa ho chencha likhetho tsena bakeng sa thuto e felletseng ea li-triceps.
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- Lits'oants'o. Ho koalloa ke li-extensions hangata ha ho bonoe litsing tsa boithabiso, empa ke boikoetliso bo sebetsang ba ho sebetsana le hlooho e telele ea li-triceps. Ntho ea bohlokoa mona ha se ho ithetsa, ho leka ho phahamisa molumo oa 'mele ka' mele oohle, empa ho kenyelletsa feela li-triceps mosebetsing. Hape, likhaello li ka etsoa karolong e ka tlase ea crossover.
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- Katoloso e tsoang ka mora hlooho ka li-dumbbells. Tsela e 'ngoe ho tobetsa ea Fora. Li ka etsoa ka bobeli ka dumbbell e le 'ngoe ka matsoho a mabeli, hape ka letsoho le leng le le leng. Boikoetliso bo phutholohile haholoanyane ho bo etsa ha u lutse.
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Boikoetliso ba ho itšehla thajana mahetleng
- Swing dumbbells ho ea mahlakoreng. Ke boikoetliso bona bo etsang hore mahetla a hao a be bolo. Haeba e entsoe ka nepo, mojaro oohle o tla ea molomong o bohareng. Ho etsa sena, leka ho boloka monoana o monyane kaholimo ho monoana ha o phahamisa mme o seke oa phahamisa li-dumbbell haholo, ho seng joalo mojaro oohle o tla kena trapezoid. Hape, se ke oa sebelisa inertia, phahamisa le ho theola ka mokhoa o laoloang.
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- Swing dumbbells kapa barbell ka pel'a hau. Delta e ka pele ke mosifa oa bohlokoa bakeng sa bohle ba ratang boralitaba ba boralitaba. Ho molemo ho e koetlisa ka li-dumbbell swings (hangata hangata ka barbell) ka pel'a hau. Ho sebetsa "ka mokhoa o hloekileng" hape o sa kenyeletse mesifa ea mokokotlo le maoto mosebetsing, its'etleha mokokotlo leboteng - ho tloha boemong bona u ke ke ua ba le boikhethelo haese ho phahamisa projectile e ka pela hao ka boiteko ba mahetla a hao.
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© Makatserchyk - stock.adobe.com
- Sutumetsa ho ea fihla nokeng ea morao. Mokokotlo o ka morao oa mesifa ea deltoid ke eona e kholo ka ho fetisisa, kahoo o hloka ho e koetlisa ka matla. Metsoako e ka etsoa ka mokhoa o sekametseng (o hloka ho theoha hore o tšoane le fatše), o lutse o sekame, o robetse ka mpeng bencheng e sekametseng (lehlakore le lokela ho ba likhato tse 30). Leka ho se sebelise mesifa ea hau ea morao. Haeba u ntse u ikatisa ka mochini, leka ho tsamaisa mahetla a hau pele hanyane, ho tla ba bonolo ho uena hore u khone ho ts'oara litheko tsa morao-rao.
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- Suthela ka mahlakoreng, ka pel'a hau kapa ka ho sekama ka crossover. Liphetoho tsena li ts'oana le li-swing tsa dumbbell, empa li etsoa ka crossover, e lumellang hore o eketse bophahamo maemong a mang mme o boloke sehlopha sa mesifa se shebaneng le tsitsipano ho pholletsa le seteishene sohle.
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© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
- E lebisa molomong oa mokokotlo oa mokoetlisi oa serurubele. E etsoa ha u lutse u shebile ketsiso. Mehele e lokela ho ba boemong ba mahetla. Ho bohlokoa hape ho leka ho sebelisa mesifa ea hau ea morao kapele kamoo ho ka khonehang.
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Boikoetliso ba ho itšehla thajana bakeng sa boralitaba
Ha e le hantle, boikoetliso bohle ba boralitaba bo ka amahanngoa le ba mantlha, hobane ha li etsoa, ho ka ba le ho phunya / ho eketsa mokokotlo le manonyeletso a letheka (ka ho sotha), kapa ho ameha lihlopha tse 'maloa tsa mesifa - tobetsa le maoto (ha o phahamisa maoto).
Leha ho le joalo, tabeng ena ha ho bohlokoa - ha u koetlisa boralitaba ha ua lokela ho nahana ka boikoetliso ba mantlha le bo ikhethileng, ho etsa motsamao oo u ka utloang mesifa ea rectus abdominis hantle.
