Ho baatlelete ba bangata, matsoho a ntse a salletse morao kamora kholo ea lihlopha tsa mesifa. Ho kanna ha ba le mabaka a 'maloa: cheseho e fetelletseng ea boikoetliso ba mantlha feela, kapa, ka lehlakoreng le leng, mosebetsi o mongata haholo o itšehlang matsohong, o seng o ntse o sebetsa mechineng eohle ea khatiso le lipolaong.
Haeba o batla ho aha li-biceps le li-triceps, o hloka ho kopanya ka nepo metheo le boitlhakiso bo khethehileng bakeng sa matsoho. Ho tsoa sengolong u tla ithuta ka likarolo tsa boikoetliso bo joalo le mokhoa o nepahetseng oa ho li etsa, hape re tla fana ka mananeo a 'maloa a koetliso.
Ho se hokae ka anatomy ea mesifa ea letsoho
Pele re sheba boikoetliso ba ho etsa matsoho, ha re feteleng ho anatomy. Sena se hlokahala ho utloisisa lintlha tse ikhethang tsa sehlopha sa mesifa se botsoang.
Matsoho ke boholo ba mesifa e ajoang lihlopheng tse ngata tse nyane tsa mesifa. Ho ke ke ha khonahala ho li sebetsa kaofela ka nako e le 'ngoe ka lebaka la likarolo tsa sebopeho. Matšoao a matsoho a hanyetsoa haholo, a hlokang mokhoa o fapaneng oa boikoetliso:
| Mosifa | Mosifa o hanyetsoang |
| Li-biceps flexor muscle (biceps) | Mesifa ea extricor ea triceps (triceps) |
| Matšoao a letsoho la letsoho | Mesifa ea extensor ea letsoho |
© mikiradic - stock.adobe.com
E le molao, ha ho tluoa ho koetliseng matsoho, li bolela li-biceps le triceps. Matšoao a forearm a koetlisitsoe ka thoko kapa che ho hang - hangata a se a ntse a hola hantle ka matsoho.
Litlhahiso tsa koetliso
Ka lebaka la boholo ba mesifa le monyetla oa ho kopitsa mesebetsing, ho na le likhothaletso tse latelang tsa koetliso:
- Sebetsa sehlopha se le seng sa mesifa sa libetsa ka nako eohle. Mohlala, li-biceps tsa morao kapa sefuba + triceps (molao-motheo oa koetliso ea mesifa e kopaneng). Sena se ntlafatsa phallo ea mosebetsi mme se o lumella ho kopanya mekhatlo e boima ea mantlha le e ikhethang. Baatlelete ba nang le boiphihlelo ba ka tsebahala ka matsoho a bona, ba a pompa ka botlalo ka letsatsi le le leng. Mokhoa ona ha oa khothaletsoa ho ba qalang.
- Haeba u etsa li-biceps kamora mokokotlo kapa li-triceps kamora sefuba, boitlhakiso bo 'maloa bo tla ba lekana. Haeba u etsa 4-5, e tla lebisa ho ho tlola, matsoho a hau a ke ke a hola. Ho ka etsahala se tšoanang haeba karohano ea hau e hahiloe ka tsela e tjena: li-back + triceps, sefuba + li-biceps. Tabeng ena, li-biceps li tla sebetsa makhetlo a 2 ka beke, 'me li-triceps li tla sebetsa makhetlo a 3 (lekhetlo le leng hape ka letsatsi bakeng sa mahetla le mochini oa khatiso oa benche). E ngata haholo.
- Sebetsa ka setaele sa li-rep - 10-15 reps. Sena se fokotsa menyetla ea ho tsoa likotsi mme se eketsa tlatsetso ea mali mesifa. Mesifa e menyenyane e arabela hamolemo mojaro ona, kaha qalong e ne e sa etsetsoa ho phahamisa litšepe tse khōlō.
- Ikoetlise ka matla. Tlohela ho qhekella ho baatlelete ba litsebi. Ho tla ba bonolo haholo ho phahamisa li-biceps tse 25 kg ho li-biceps hantle ho feta ho lahlela 35 kg le 'mele le mahetla.
- Se ke oa ts'oaroa ke ho pompa, li-supersets le li-sets. Mohlala o kaholimo, hape, ho tla ba le katleho e kholo ho phahamisa barbell ea 25 kg ho biceps makhetlo a 12 ho feta ho etsa 15 kg ka 20 kapa 15-10-5 kg ka 10 (drop set). Mekhoa ena e sebelisoa hamolemo ha u fihla sehlabeng se itseng ka bongata, u se u ntse u e-na le boiphihlelo ba koetliso ea matla le litekanyo tse hlomphehang tsa ho sebetsa.
Ho ikoetlisa bakeng sa mesifa ea letsoho
Li-biceps
Li-biceps ke sehlopha sa mesifa se shebiloeng bakeng sa baatlelete ba bangata. Ha re shebeng boikoetliso bo tloaelehileng ba biceps. Theha moaho ka bomong o ipapisitse le metsamao ea rona e reriloeng.
Barbell e emeng ea phahama
Boikoetliso bo tloaelehileng haholo bakeng sa sehlopha sena sa mesifa. Leha e na le taba ea hore ba bangata ba e nka e le ea mantlha, ea thibela - ho sebetsa feela lenonyeletso la setsoe. Leha ho le joalo, e sebetsa hantle ha e etsoa ka nepo:
- Nka khetla matsohong a hao. U ka sebelisa molala ofe kapa ofe - o otlolohileng kapa o kobehileng, ho latela khetho ea hau. Batho ba bangata ba utloa bohloko ha ba phahamisa ka bareng e otlolohileng.
- Ema o otlolohile ka maoto mahetla a bophara bo arohane.
- Ha u ntse u hemela holimo, koba matsoho setsoeng ka lebaka la boiteko ba li-biceps, u leke ho se suthise mokokotlo oa hau le ho se tlise matsoho a hau pele. Se ke oa sebelisa lebelo ha u lahlela tšepe holimo le 'mele.
- Karolong e kaholimo ea bophahamo, lieha metsotsoana e 1-2. Ka nako e ts'oanang, sisa li-biceps tsa hau ka hohle kamoo ho ka khonehang.
- Butle-butle projectile, u se ke ua otlolla matsoho ka botlalo. Qala ho pheta-pheta ho latelang hang-hang.
© Makatserchyk - stock.adobe.com
Hobaneng o sa khone ho otlolla matsoho a hau ka botlalo? E mabapi le ho hanyetsa ha articular, ho lokelang ho hloloa ha o phahamisa hape. Ka ho theola matsoho a hau ka botlalo, ha u koetlisetse mesifa, empa ke li-ligamente le mesifa. Lebaka le leng ke hore li-biceps li tla phomola ntlheng ena. Ho molemo ha a le tlas'a mojaro ka linako tsohle.
Ho ema le ho lula fatše Dumbbell hoa phahama
Molemo oa li-dumbbells holim'a barbell ke hore o ka sebetsa matsoho a hau ka thoko, o tsepamisa maikutlo haholo ho e 'ngoe le e' ngoe ea tsona. Lifti tse joalo li ka etsoa li ntse li eme (e tla ba mofuta o tšoanang oa boikoetliso bo fetileng) ebe o lutse bencheng e sekametseng. Khetho ea morao-rao ke e sebetsang ka ho fetesisa, hobane li-biceps li maemong a tsitsipano leha matsoho a theohile.
Mokhoa oa ho etsa:
- Beha benche ka lehlakore la 45-60 degree.
- Nka li-dumbbells 'me u lule fatše. Tšoaro e phahamisitsoe, ke hore, liatla li shebahala qalong ho tloha 'meleng le boemo ba tsona ha bo fetohe.
- Ha u ntse u tsoa moea, koba matsoho ka nako e le 'ngoe, ha u ntse u lokisa litsoeng' me u se ke ua li hulela pele.
- Tšoara sekhahla se phahameng sa metsotsoana e 1-2.
- Theola likhetla tlasa taolo ntle le ho koba matsoho ho isa qetellong.
© Makatserchyk - stock.adobe.com
Ntle le moo, le ka chenchana ka ho etsa boikoetliso bona ka matsoho a hau le letšehali le le letona. Mofuta o mong o nang le ho se nke lehlakore maemong a qalang le ho phahamisa letsoho nakong ea ts'ehetso le ona oa amoheleha.
© Makatserchyk - stock.adobe.com
Scott Bench e Hlaha
Molemo oa boikoetliso bona ke hore o ke ke oa kopitsa. U phomola ka thata khahlanong le ketsiso ka sefuba sa hau, 'me nakong ea ts'ehetso ha ua lokela ho e tlosa. Ka lebaka la moralo ona, ke li-biceps feela tse sebetsang mona. Bakeng sa ho qhelela ka thōko thuso ea mesifa ea letsoho le ka pele, tšoara ka mokhoa o bulehileng (monoana o motona ha o hanyetsane le ba bang kaofela) 'me u se ke oa koba / koala manonyeletso matsohong.
Tsamaiso e ka etsoa ka barbell le dumbbell ka bobeli. Khetha khetho e bonolo ka ho fetisisa bakeng sa hau, kapa u ba fete feela ho tloha ho ikoetlisa ho ea ho boithapollo.
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
Lits'oants'o tse nyane tse khutšoane
Boikoetliso bo le bong feela ba mantlha bakeng sa li-biceps - manonyeletso a mabeli (setsoe le lehetla) a sebetsa mona, mme mesifa ea ka morao le eona ea ameha. Ho thata haholo ho ba bangata ho ithuta ho hula ka matsoho feela, ka hona boikoetliso bona ha bo fumanehe hangata mehahong. Ka lehlohonolo, ho itšehla thajana le ho nka karolo ka kotloloho litulong tsa mantlha ha u koetlisa mokokotlo ho lekane hore li-biceps li atlehe ho sebetsa.
Ho sebelisa sehlopha sa mesifa re hloka kamoo ho ka khonehang, ho hula ka tsela e latelang:
- Hang-hang ho tloha bareng e rapameng ka mokokotlo o moqotetsane. Kaha matsoho a phahamisitsoe, li-biceps li tla laeloa haholo. Ha ho hlokahale hore u sebelise marapo. Ha sephara se le sephara, ho hatisoa haholo lats.
- Ikhule ka ho koba litsoeng. Leka ho tsepamisa mohopolo mokhatlong ona. Selelu e lokela ho ba kaholimo ho bareng.
- Tšoara boemo bona bakeng sa metsotsoana e 1-2, u ntse u thatafatsa li-biceps tsa hau ka hohle kamoo ho ka khonehang.
- Butle butle o theohele fatshe.
Ho phahamisa bara ha u ntse u lutse bencheng e sekametseng
Boikoetliso bo bong bo botle ba li-biceps. Ho qhekella ho boetse ho qheleloa ka thoko, hobane setopo se lutse bencheng (se tlameha ho hlongoa ka sekhahla sa likhato tse 30-45 ebe se robala sefubeng). Ntho feela e salang e shejoe ke litsoeng, tse sa hlokeng ho tlisoa pele ha li phahamisoa.
Mokhoa o mong kaofela o ts'oana le li-curls tse tloaelehileng tsa li-biceps. Leha ho le joalo, boima bo sebetsang bo tla ba tlase mona.
© Makatserchyk - stock.adobe.com
Li-curls tsa dumbbell tse tsepamisitsoeng
Boikoetliso bo botle hangata bo etsoa ka boima bo bobebe, hobane li-dumbbell tse kholo li hloka matsoho le li-biceps tse matla. Ho molemo ho fokotsa boima ba 'mele, empa u tsamaee ka mokhoa o hlakileng le ntle le ho qhekella hohang - joale mojaro o tla ea sehlopheng sa mesifa se re se hlokang.
Mokhoa ona o tjena:
- Lula bencheng, otlolla maoto mahlakoreng e le hore a se ke a kena-kenana le ho phahama.
- Nka khetla ka letsohong la hao le letšehali, phomotsa setsoe la hao seropeng sa lebitso le le leng. Beha letsoho le leng leotong la hao le letona bakeng sa botsitso.
- Koba letsoho ka boiteko ba letsoho la biceps. Ngola sekhahla se phahameng.
- Theola fatše tlas'a taolo, ntle le ho e khumamela ho fihlela qetellong.
© Makatserchyk - stock.adobe.com
Li-curls tsa letsoho le kaholimo
Baatlelete ba bangata ba rata boikoetliso bona, hobane matsoho a maemong a makatsang a ho pompa li-biceps - li phahamisitsoe hore li tšoane le fatše. Sena se o lumella ho jarisa mesifa ka lehlakoreng le fapaneng hanyane mme o fapanye koetliso. Ho molemo ho beha li-curls tsena qetellong ea boikoetliso.
Mokhoa ona o tjena:
- Tšoara ka bobeli crossover e holimo - ho le letšehali ho ea ho le letšehali, ho le letona ho ea ho le letona. Ema lipakeng tsa li-racks tsa simulator ka lehlakore la hau ho bona.
- Phahamisa matsoho e le hore li shebahale hantle 'meleng oa hau ebile li tšoana hantle le fatše.
- Koba matsoho ka nako e ts'oanang, ha o ntse o lokisa boemo ba litsoeng eseng ho o phahamisa.
- Ha u fihla sehlohlolong, pepeta li-biceps tsa hau kamoo ho ka khonehang bakeng sa metsotsoana e 1-2.
- Eketsa matsoho a hau butle (eseng ka botlalo) 'me hang-hang qala ho pheta-pheta ho latelang.
© Makatserchyk - stock.adobe.com
E phahama karolong e tlase kapa crossover
Li-curls tse tlase kapa li-curls tse tlase tsa curls ke khetho e ntle ea ho phethela boikoetliso ba hau ba bicep. E le molao, boikoetliso bona bo etsoa ka makhetlo a lekaneng a pheta-phetoang - 12-15 mme sepheo sa eona se seholo ke ho "qeta" mesifa le ho e tlatsa hantle ka mali.
Mokhoa ona o bonolo ebile o ts'oana le ho phahamisa ntho e tloaelehileng, ntle le hore ho sebelisoa mohele o khethehileng ho fapana le bare. Ha ua lokela ho ema haufi le boloko, empa u suthele hanyane ho eona, e le hore maemong a tlase li-biceps li be tlasa mojaro.
Motsamao o ka etsoa ka matsoho a mabeli ka mohele o otlolohileng:
© antondotsenko - stock.adobe.com
Kapa e etse ka lehlakoreng le le leng:
© Makatserchyk - stock.adobe.com
Ha u sebelisa thapo, sepheo se seholo sa mojaro se fetisetsoa lehetleng le mesifa ea brachioradial (joalo ka boikoetliso ba hamore, bo tla tšohloa ka tlase):
© Jale Ibrak - stock.adobe.com
"Lihamore"
Ho eketsa molumo oa matsoho a hau, o hloka ho hopola ho pompa mesifa ea brachial (brachialis) e ka tlasa biceps. Ka hypertrophy, e batla e sutumetsa mesifa ea biceps lehetleng, e lebisang keketsehong ea 'nete ea matsoho.
Boikoetliso bo sebetsang ka ho fetesisa bakeng sa mesifa ena ke ho phahamisa mekoallo le li-dumbbells bakeng sa li-biceps tse sa jeleng paate (liatla tse shebaneng) le ho ts'oara matsoho (liatla tse shebileng morao).
"Lihamore" ke boikoetliso bo etsoang ka tsela ena bo sa ts'oareheng. Hangata ho etsoa ka li-dumbbells - mokhoa ona o kopitsa ka botlalo li-dumbbell lifts tse tloaelehileng, empa ho ts'oaroa feela ho fapana. O ka etsa ho ema le ho lula ka bobeli.
© Makatserchyk - stock.adobe.com
Hape, "lihamore" li ka etsoa ka molala o khethehileng, o nang le mehele e tšoanang:
© Makatserchyk - stock.adobe.com
Reverse Grip Bar e Hola
Boikoetliso bo bong bakeng sa mesifa ea lehetla le brachioradial. Ho ts'oana le lits'oants'o tse otlolohileng, ke boima bo fokolang feela.
Litekanyetso
Ka molao, baatlelete ha ba na mathata a triceps ka lebaka la bohloeki ba boralitaba. Leha ho le joalo, boikoetliso bo bong le bona boa hlokahala.
Bench e hatisa ka mokhoa o moqotetsane
Boikoetliso ba mantlha. Bonyane, sefuba le deltas tse ka pele lia ameha.
Mokhoa oa ho etsa:
- Lula bencheng e otlolohileng. Beha leoto la hau kaofela fatše. Ha ho na tlhoko ea ho etsa "borokho".
- Tšoara bareng ka litlamo tse koetsoeng hanyenyane kapa bophara ba mahetla ka thoko. Sebaka se pakeng tsa matsoho se lokela ho ba lisenthimithara tse ka bang 20-30.
- Ha u ntse u hula moea, theola butle-butle sefubeng sa hao, ha u ntse u sa otlolle lilotho tsa hao mahlakoreng, li lokela ho ea haufi le 'mele kamoo ho ka khonehang. Haeba u ikutloa u sa phutholoha matsohong ha u theoha, eketsa bophara ba litlamo, leka ho e theola eseng sefubeng, u siee 5-10 cm, kapa u leke ho thatela letsoho.
- Ha o ntse o ntsha moya, pepeta ntho e tsamayang kapele, o otlolla letsoho la hao ho isa qetellong lenonyong la setsoe.
- Pheta hape.
© Makatserchyk - stock.adobe.com
Mochini oa khatiso o ka etsoa ka li-dumbbells - ntlheng ena, li hloka ho nkuoa ka mahlahahlaha 'me, ha li theoha, litsoeng le tsona li lokela ho tataisoa' meleng ka tsela e ts'oanang:
© Makatserchyk - stock.adobe.com
Mochine oa khatiso oa Fora
E 'ngoe ea boikoetliso bo botle ba sehlopha sena sa mesifa, leha e ikarola.
Bothata bo le bong empa bo bonahalang ke hore mochini oa khatiso oa benche oa Fora o nang le barbell o batla o netefalitsoe ho "bolaea" litsoeng ka boima bo boholo ba ho sebetsa (tse ka bang 50 kg). Ke ka hona o ka e etsang qetellong ea boikoetliso, ha li-triceps li se li otliloe 'me boima bo bongata bo sa hlokahale, kapa o bo nkele sebaka ka khetho, kapa oe etse o lutse.
Ka mothofatso oa khale - o robetse ka barbell le ho theoha kamora hlooho - hlooho e telele ea li-triceps ke eona e jariloeng haholo. Haeba e theotsoe phatleng, mosebetsi o bohareng le o ka morao.
Mokhoa oa ho etsa:
- Nka terata (u ka sebelisa bareng e otlolohileng le e kobehileng - joalo ka ha e tla phutholoha matsohong a hau) ebe u robala bencheng e otlolohileng, phomotsa maoto a hau fatše, ha ho hlokahale hore u a behe bencheng.
- Otlolla matsoho ka bareng e ka holim'a sefuba sa hau. Ebe o li nka, ntle le ho kobeha, ho leba hloohong ho isa likhatong tse ka bang 45. Ena ke boemo ba ho qala.
- Butle-butle khetla ka mor'a hlooho ea hau, o kobe matsoho. Notlela litsoeng ka boemo bo le bong 'me u se ke ua li ala. Sebakeng se tlaase-tlaase, lehlakore le leng le le leng la setsoe le lokela ho ba likhato tse 90.
- Ho otlolla matsoho, khutlela sebakeng sa ho qala. Motsamao o hlaha feela ka lenonyeletso la litsoeng, mahetla ha a hloke ho tsamaisoa ka tsela efe kapa efe.
- Pheta hape.
Ho fokotsa khatello litsoeng, u ka etsa boikoetliso bo tšoanang ka li-dumbbells:
© Makatserchyk - stock.adobe.com
Khetho e 'ngoe e ntle ke ho lula. Mona, mokhoa ona oa tšoana, ke matsoho feela a sa hlokeng ho hulloa morao, ho etsa ho kheloha le katoloso ho tloha boemong ba ho emisa matsoho.
© Makatserchyk - stock.adobe.com
Triceps ina
Ho inela khafetsa ho sebetsa mesifa ea sefuba ho isa tekanyong e kholo. Leha ho le joalo, o ka fetisetsa sepheo sa hau ho li-triceps ka ho fetola mokhoa oa hau hanyane:
- Boemo ba ho qala ke ho hatisa mekoallo e sa lekanang matsohong a otlolohileng. 'Mele o lokela ho lula o shebile fatše (mme ha o theoha / o phahamisa), ha ho hlokahale hore o sekamele pele. Haeba o ka fetola sebaka se pakeng tsa mekoallo, bakeng sa mofuta oa lithunya tsa ho sututsa ho molemo ho o etsa nyane hanyane. Ka nako e ts'oanang, o ka koba maoto haeba ho le bonolo ho uena.
- Butle-butle o theohe fatše, koba matsoho a hao. Ka nako e ts'oanang, u se ke ua isa litsoeng ka mahlakoreng, empa u khutle. Boholo bo phutholohile ka hohle kamoo ho ka khonehang, empa ha bo fete hole e nepahetseng lenonyong la setsoe.
- Ho otlolla matsoho, nyolohela boemong ba ho qala. Otlolla matsoho hohle 'me u qale ho pheta-pheta.
© Yakov - stock.adobe.com
Haeba u thatafalloa ke ho pheta-pheta (10-15), u ka sebelisa gravitron - ena ke simulator e thusang ho sutumetsa mekoallo e sa lekanang le ho hula ka lebaka la boima ba 'mele:
© Makatserchyk - stock.adobe.com
Khutlela ho li-push-up tsa benche
Boikoetliso bo bong ba mantlha bakeng sa triceps brachii. Joaloka hoo e batlang e le setsi sa triceps kaofela, e kenyelletsa mesifa ea sefuba le sopho e ka pele ea deltas.
Mokhoa oa ho etsa:
- Beha libenche tse peli tse bapileng. Lula ho e 'ngoe ea tsona bohale, phomotsa matsoho mahlakore ka bobeli a' mele, 'me ka lehlakoreng le leng, beha maoto a hau e le hore khatello e oele leqaqailaneng.
- Phomotsa matsoho 'me u fanyehe pelvis ea hau bencheng. Sekhutlo lipakeng tsa 'mele le maoto se lokela ho ba likhato tse 90. Boloka mokokotlo oa hao o otlolohile.
- Ha u ntse u hula moea, koba matsoho ka lehlakoreng le letle ntle le ho koba maoto. Ha ho hlokahale ho theohela tlase haholo - ho na le mojaro o feteletseng lehetleng la mahetla. Khutlisa litsoeng, u se ke ua li ala ka mahlakoreng.
- Ha o ntse o tsoa, nyolohela maemong a ho qala ka ho holisa lenonyeletso la setsoe.
- Haeba ho le bonolo haholo ho uena, beha li-pancake tsa `` barbell '' thekeng.
© Makatserchyk - stock.adobe.com
Libakeng tse ling tsa boikoetliso, u ka fumana sebapali se etsisang mofuta ona oa ho sututsa.
© Makatserchyk - stock.adobe.com
Li-push-up ho tloha fatše ka mokhoa o moqotetsane
Li-push-up tsa khale le tsona li ka etsoa ho ntlafatsa litlolo.Ho etsa sena, o hloka ho ema haufi le leshano hore matsoho a hau a haufi. Ka nako e ts'oanang, li fetisetse ho e 'ngoe e le hore menoana ea letsoho le leng e ka koahela menoana ea e meng.
Ha u theola le ho phahamisa, shebisisa litsoeng - li lokela ho tsamaea le 'mele.
© Makatserchyk - stock.adobe.com
Khutlela morao
Hona ke katoloso ea letsoho le dumbbell haufi le 'mele ka ho sekama. Ka lebaka la boemo ba 'mele le letsoho le tsitsitseng sebakeng se le seng, boima bo tla ba nyane mona, empa mojaro oohle, haeba o entsoe ka nepo, o tla kena ka har'a triceps.
Mofuta oa khale oa polao o fana ka ts'ehetso bencheng, joalo ka ha o hula molumo lebanteng:
© Photo ea DGM - stock.adobe.com
U ka e etsa ha u ntse u eme u sekametse, u its'etlehile ka leoto la bobeli feela, beha pele:
© Makatserchyk - stock.adobe.com
Khetho e 'ngoe ke ho tsoa litsing tse tlase tsa crossover:
Kamora nako, likhaello li ka etsoa ka matsoho a mabeli ka nako e le ngoe. Ho etsa sena, robala ka sefubeng bencheng e phahamisitsoeng hanyane kapa e otlolohileng:
Ho atolosoa ha matsoho ka li-dumbbells tse tsoang ka mor'a hlooho
Boikoetliso bona bo ka bitsoa mofuta oa khatiso ea benche ea Fora, empa e tloaelehile haholo litsing tsa boikoetliso, ka hona, e ntšoa ka thoko. Ho hatisoa mona ke hloohong e telele ea li-triceps. Ho kgothaletswa hore o kenye e 'ngoe ea litulo tse lutseng kapa tse emeng lenaneong la hau la ho ikoetlisa ka letsoho le phahamisitsoeng.
Mokhoa oa ho etsa ka dumbbell e le 'ngoe ka matsoho a mabeli:
- Lula bencheng kapa bencheng e otlolohileng ka mokokotlo o tlase o otlolohileng (mokokotlo o phahameng o ka kena tseleng ha o theola dumbbell). Se ke oa koba mokokotlo oa hau o ka tlase.
- Nka li-dumbbell matsohong a hau, u li phahamise ka holim'a hlooho ea hau, u otlolle matsoho e le hore li ka shebahala fatše. Tabeng ena, ho tšoaneleha haholo ho ts'oara projectile ka tlasa pancake e kaholimo.
- Ha u ntse u hula moea, butle-butle theola sekutu se ka morao ho hlooho ea hau, ha u ntse u le hlokolosi hore u se ke ua se ama. Boholo ke bona bo u loketseng ka ho fetisisa, empa o hloka ho fihla holima likhato tse 90.
- Ha u ntse u tsoa, otlolla matsoho a hau sebakeng sa bona sa pele. Leka ho se otlolle likhaka tsa hao mahlakoreng.
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U ka sebetsa ka letsoho le le leng ka tsela e ts'oanang. Ka nako e ts'oanang, ho eletsoa ho tšoara setsoe sa bobeli sa letsoho le sebetsang e le hore le se ke la ea lehlakore.
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Ho atolosoa ha liphaka seterateng
Mohlala oa khale oa li-triceps tse phethelang boikoetliso. Hangata ho etsoa qetellong ea boikoetliso ho eketsa phallo ea mali ho mosifa o shebiloeng. Nyeoe e 'ngoe ea ts'ebeliso ke qalong ea sehlopha ho futhumala.
Taba ea mantlha ha u e etsa ke ho lokisa 'mele le litsoeng ka thata, e le hore motsamao o hlahe feela ka lebaka la ho kobeha le ho otlolla matsoho. Haeba litsoe tsa hao li ea pele, fokotsa boima ba 'mele.
Boikoetliso bo ka etsoa ka letsoho le otlolohileng:
© letsatsing le letšo - stock.adobe.com
Mofuta o mong o nang le mohala oa thapo o fumanoa hangata:
© Jale Ibrak - stock.adobe.com
Phapang e 'ngoe e khahlisang ke ho ts'oara ka letsoho le le leng:
© zamuruev - stock.adobe.com
Leka likhetho tsohle, u ka li khetha ho tloha boithapolong ba ho ikoetlisa.
Katoloso e nang le thapo e tsoang katlase e tlase
Boikoetliso bo bong bakeng sa hlooho e telele ea li-triceps. E etsoa lebokoseng le tlase kapa crossover:
- Lokisetsa mohala oa thapo holim'a sesebelisoa.
- E nke 'me u eme ka mokokotlo oa hau, ha u ntse u phahamisa thapo e le hore e ka mokokotlong boemong ba mokokotlo oa hau,' me matsoho a hao a phahamisitsoe 'me a khumame lilomong.
- Ha u ntse u tsoa, otlolla matsoho, joalo ka ha u etsa li-dumbbell extensions ka morao hloohong. Leka ho se otlolle likhaka tsa hao mahlakoreng.
- Ha u ntse u hula moea, koba matsoho hape 'me u qale ho pheta-pheta.
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Katoloso e nang le thapo ho tloha pele e ka holimo
Maemong ana, mohala oa thapo o tlameha ho hokelloa ho mehele e holimo ea crossover kapa block trainer. Ebe oe ts'oara ebe o furalla, joalo ka boikoetliso bo fetileng. Feela joale mohele o tla phahama ho feta hlooho ea hau, hobane ha e hokeloe rakeng e tlase. Nka mohato o le mong kapa a mabeli pele ho phahamisa boima ba 'mele ka simulator, phomotsa maoto a hau fatše (o ka etsa sena ka boemo ba halofo ea lunge) mme o otlolle matsoho a hao kamora hlooho ho fihlela o holisitsoe ka botlalo.
© tankist276 - setokong.adobe.com
Lisebelisoa
Li-forearm li sebetsa mesebetsing ea mantlha le mesebetsing e mengata ea ho itšehla thajana bakeng sa li-biceps le triceps. Ka thoko, hoa utloahala ho li sebetsa ka mokokotlo o hlokomelehang kapa haeba u na le lipheo tse ling, ka mohlala, ha u bapala ntoeng.
Maemong a akaretsang (eseng bakeng sa koetliso e khethehileng ea ho betana ka letsoho), ho ikoetlisa habeli ho tla lekana:
- Ho boloka boima ba 'mele.
- Ho phethoha / ho atolosoa ha matsoho ho tšehetsa.
Maemong a ho ba le boima bo boima, ho ka sebelisoa mokhoa o latelang oa boikoetliso:
- Nka li-dumbbells tse boima kapa li-kettlebells ntle le ho sebelisa lebanta la polokeho.
- Joale u ka li boloka feela ka nako e telele kapa ka maoto, joalo ka ha u tsamaea ka lihoai.
- Khetho e 'ngoe ke ho notlolla menoana ea hau butle ha o ntse o tsoela pele ho ts'oara litšepe tse malebela, ebe o pepeta kapele. 'Me u phete sena makhetlo a' maloa.
- O ka thatafatsa boikoetliso ka ho thatela thaole matsohong a likhetla. Ha mohele o le sephara, ho ba thata le ho feta ho o tšoara.
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Ponahalo le katoloso ea matsoho ts'ehetsong li etsoa ka tsela e latelang:
- Lula bencheng, nka bareng 'me u behe matsoho a hao lehlakoreng la benche hore matsoho a projeke a leketle. Ka nako e ts'oanang, liatla li shebile fatše.
- Ka mor'a moo, theola lipalesa ho ea fihla botebong bo phahameng 'me u li phahamise. Pheta makhetlo a 15-20.
- Ebe o hloka ho ikoetlisa ka tsela e ts'oanang, empa ka liatla tse shebileng fatše.
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Hopola hore mesifa ea liphaka li sebetsa hantle hoo e ka bang mesebetsing eohle. Haeba u sa kenelle lithutong tse ikhethang kapa ha u e-so phomole sehlabeng se matla, ha ho hlokahale hore u li hlahise ka thoko.
Mananeo a ntlafatso ea matsoho
Ka kakaretso, bakeng sa nts'etsopele e lumellanang ea matsoho, ho tla ba molemo ho sebelisa karohano ea khale: sefuba + triceps, li-biceps tsa morao, maoto + le mahetla.
| Mantaha (sefuba + triceps) | |
| Bench o tobetsa | 4x12,10,8,6 |
| Rekisa Press ea Dumbbell | 3x10 |
| Ho ina hodima mekoallo e sa lekanang | 3x10-15 |
| Sebopeho se rapameng bencheng e sekametseng | 3x12 |
| Bench e hatisa ka mokhoa o moqotetsane | 4x10 |
| Mochine oa khatiso oa benche oa Fora | 4x12-15 |
| Laboraro (morao + biceps) | |
| Lits'oants'o tse kholo | 4x10-15 |
| Mohala oa barbell o kentsoeng | 4x10 |
| Moqotetsane Reverse Grip Row | 3x10 |
| Mokha oa dumbbell e le 'ngoe ho ea lebanta | 3x10 |
| Li-curls tse emeng tsa barbell | 4x10-12 |
| Lihamore li lutse bencheng e sekametseng | 4x10 |
| Labohlano (maoto + mahetleng) | |
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 |
| Mochini oa khatiso oa leoto ka simulator | 4x10-12 |
| Ho bolaoa ha barbell ea Romania | 4x10-12 |
| Namane e emeng ea phahama | 4x12-15 |
| E lutse Tobetsa Dumbbell | 4x10-12 |
| Ho hula ha tšepe e pharaletseng | 4x12-15 |
| Sutumelletsa ka mahlakoreng letsoapong | 4x12-15 |
Baatlelete ba nang le boiphihlelo ba ka tsebahala ka li-biceps le triceps likhoeli tse 2-3:
| Mantaha (matsoho) | |
| Bench e hatisa ka mokhoa o moqotetsane | 4x10 |
| Li-curls tse emeng tsa barbell | 4x10-12 |
| Triceps ina | 3x10-15 |
| Li-curls tsa Dumbbell li lutse bencheng e sekametseng | 3x10 |
| Ho lutse mochini oa khatiso oa Fora | 3x12 |
| Pherekano e tsepamisitsoeng | 3x10-12 |
| Ho atolosoa ha liphaka seterateng ka mohele o otlolohileng | 3x12-15 |
| Khutlela Grip Barbell Curls | 4x10-12 |
| Labobeli (maoto) | |
| Lihlopha tsa mahetla a Barbell | 4x10-15 |
| Mochini oa khatiso oa leoto ka simulator | 4x10 |
| Ho bolaoa ha barbell ea Romania | 3x10 |
| Li-curls tsa maoto ka har'a simulator | 3x10 |
| Namane e emeng ea phahama | 4x10-12 |
| Labone (sefubeng + ka pele, bohareng delts + triceps) | |
| Bench o tobetsa | 4x10 |
| Ho ina hodima mekoallo e sa lekanang | 4x10-15 |
| E lutse Tobetsa Dumbbell | 4x10-12 |
| Ho hula ha tšepe e pharaletseng | 4x12-15 |
| Ho atolosoa ha matsoho holim'a le literata ka mohala oa mohala | 3x15-20 |
| Labohlano (morao + morao delta + biceps) | |
| Lits'oants'o tse kholo | 4x10-15 |
| Mohala oa barbell o kentsoeng | 4x10 |
| Sebaka se holimo sa bolulo | 3x10 |
| Suthela lehlakoreng | 4x12-15 |
| Li-curls tsa matsoho ho tloha karolong e tlase | 3x15-20 |
Bakeng sa ho ikoetlisa lapeng, kopanya boikoetliso bo tšoanang ho tsoa lisebelisoa tse fumanehang
Sephetho
Ka koetliso e nepahetseng ea letsoho, ho khonahala eseng feela ho fihlela botsitso bo botle, empa hape le ho eketsa haholo litsupa tsa matla, tse bohlokoa haholo bakeng sa baatlelete ba crossfit le li-powerlifters. Hopola hore leha o rata lintho tsa motheo, ntle le haeba o rerile ho sebelisa tsebo e thata lipapaling tse tšoanang, matsoho a lokela ho koetlisoa ho tloha khoeling ea pele / ea bobeli ea koetliso. Ho seng joalo, ho na le kotsi ea ho kopana le phello ea "namane", ha matla a matsoho a eketseha, 'me matšoao a bona a boima le a sebetsang a hoama a le teng.
