Boikoetliso ba Matla a Letsoho

Matsoho a matla ke boikakaso ba motho ofe kapa ofe. Sena ke 'nete le ho feta ho baatlelete. Ho ikoetlisa ka letsoho ke karolo ea bohlokoa ea lenaneo lefe kapa lefe la ho ikoetlisa. Sengoloa se hlalosa mekhoa e sebetsang ka ho fetesisa ea ho holisa letsoho le matla ka kakaretso a boikoetliso le lapeng. Hape ho na le meaho ea banna le banana.

Lintho tseo u lokelang ho li boloka kelellong ea hau ha u koetlisa matla a letsoho

Ntho ea pele eo u lokelang ho e boloka kelellong: matsoho, joalo ka molala, ke "sehahi" se rarahaneng se nang le likarolo tse ngata. Bothata bo fana ka motsamao, empa ho imetsa mesifa ena ho kotsi. Motho ha aa lokela ho potlakela ho itšetleha ka litekanyo le sebe ka mokhoa. Sena se ke ke sa u atametsa haufi le sepheo sa hau, empa se tla eketsa menyetla ea ho tsoa tseleng ea hau ea thupelo nako e telele. Ka lehlakoreng le leng, ho hlokahala keketseho butle butle empa e sa khaotseng ea mejaro. Ela hloko matsoho a hau ka tsela e tšoanang le eo u neng u ka etsa ka eona "lihlopha tse tloaelehileng" tsa mesifa.

Hlokomela le maikutlo a fosahetseng. Ho na le maikutlo a hore matsoho a matla a hlile a maholo. Ha ho motho ea phehang khang ea hore, lintho tse ling tsohle li lekana, bongata bo etsa qeto. Empa o khona ho fihlela matla a maholo ntle le ho nyoloha ka mesifa. Ho na le mehlala e lekaneng ea baatlelete ba nang le matsoho a matla, empa eseng haholo. John Brzenk, letšoao la ntoa ea ntoa, ha a na boima bo tšabehang. Ka nako e ts'oanang, semathi se ile sa hapa bahlolisani ba bangata haholo ka lilemo tse ngata.

Bruce Lee a ka nkuoa e le mohlala oa khale oa motswako o makatsang oa "fomate e nyane" le matla a tsotehang a letsoho. Ho ea ka mehloli e meng, sebini sa ntoa se kile sa hlola matsohong a motsoalle oa sona, eo e neng e se 'mampoli oa ntoa ea Amerika. Ho thata ho bolela hore na pale ena ke 'nete hakae, empa hoa tsebahala hore Bruce o ile a koetlisa litlamorao ka matla.

Sephetho se bonolo - ho ikoetlisa bakeng sa mosebetsi oa matla a mesifa ea letsoho. Ba sa tloaelang ho fumana phaello e ngata kapa ba sa batleng ho eketseha ka boholo ha baa lokela ho tšaba litholoana tse tlase tsa matla. Ka mokhoa o nepahetseng oa koetliso, ho ka khonahala hore matsoho a hau e be liboseleise.

Le ho feta. Re khothaletsa ho ba boiphihlelo lithutong tse fapaneng. E, boikoetliso bo le bong kapa tse peli li ka fana ka keketseho e tiileng ea matla. Sena se pakoa ke ba amohuoang monyetla oa ho fapana ka meaho. Empa mefuta-futa e molemo. "Bombardment" ea mesifa le li-ligament ka mahlakore a fapaneng le maemong a fapaneng e tla u lumella ho senola ka botlalo bokhoni ba matla.

Ho na le mefuta e 4 ea mantlha ea ho tšoara:

1. Ho thibela... Ha a etsa lipolao tse bolaeang, moatlelete o sebelisa mofuta ona.
   
2. Ho pepeta... Ho tšoarana ka matsoho ka tieo ke mohlala o motle ka ho fetisisa.
   

   

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3. "Carpal"... Tabeng ena, ho nepahetse ho feta ho bua ka motswako oa ho ts'oara le matla a letsoho. Mohlala ke ho tšoara setulo ka maoto.
   

   

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4. E khuotsoe... Bokhoni ba ho ts'oara ntho e boima ka ho penya le eona ke mosebetsi o boima.
   

   

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Ho ba monna ea matla ea tenyetsehang, sebetsa ka nqa tsohle.

Ho ikoetlisa likarolong tse fapaneng tsa matsoho

Nahana ka boitlhakiso ba mantlha ba lihlopha tse fapaneng tsa mesifa tsa matsoho. Ha re "tsamaeeng" matsoho ho tloha tlase ho ea holimo - ho tloha matsohong ho isa ho li-biceps le triceps. Ntle le moo, haeba pele ho tsohle o hloka ho ts'oara mesifa ea matsoho le matsoho, joale ho eketsa matla a matsoho (mohlala, ho eketsa sephetho mochineng oa khatiso ea matla kapa bakeng sa lifti tse matla bakeng sa li-biceps lipapaling tsa motlakase), ho ikoetlisa bakeng sa li-triceps le li-biceps ho se ho hlokahala.

Pele o ikoetlisa, o seke oa lebala ho futhumala - ka tsela ena o ka qoba likotsi tse ngata.

Koetliso ea Brush

O ka koetlisa matsoho a hau ka jareteng le lapeng, o sebelisa mekhoa le lisebelisoa tse fapaneng. Qalong - mabapi le ho eketsa matla a ho tšoara, ho sebetsa le lisebelisoa le lisebelisoa tsa boikoetliso.

Ka expander

Ho sebelisa lesale la rabara kapa projectile ea selemo ke leano la khale la ho eketsa matla a ho tšoara. Mehlala ea boikoetliso:

1. Ho pepeta le ho koala projectile - e le khetho, o ka sebetsa ka menoana e 'meli kapa e meraro feela kapa o its'etleha ka ho ema - o tšoare mochini o honyelitsoeng nakoana.
   

   

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2. Ho sotha rabara ka palo ea borobeli - ho hlahisa matla a meno ka mokhoa o phethahetseng.
   

   

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3. Ho otlolla marapo a rekereng ka menoana ea hau - matla a eketseha ka ho eketsa palo ea likaroloana.
   

   

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4. Ho pepeta bolo ea tenese.
   

   

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The expander e loketse hobane e nka bonyane ba sebaka, ka hona o ka sebetsa le eona nako efe kapa efe le kae kapa kae. Mojaro o lekantsoe ke palo ea ho pheta-pheta, boemo ba ho thatafala ha projectile le nako.

Ka lisebelisoa tsa boikoetliso

Lisebelisoa tsa boikoetliso kapa ho etsisa li tla thusa ho nts'etsapele litlamo tse matla ka mokhoa o sa tloaelehang.

Mehlala ea boikoetliso:

1. E leketlile bareng e rapameng. Ho na le mekhoa e mengata ea ho fapanya boikoetliso: ho leketlisa matsohong a mabeli ka litekanyo, ho leketlisa letsohong le leng nakoana, ho leketlisa menoaneng e 'maloa, ho leketlisa bareng e teteaneng le / kapa e potolohang.
   
   
2. Hape re lokela ho bua ka ho leketlisa lithaoleng. Ho fapana le bareng e otlolohileng, letsoho le emeng le sebelisa monoana o motona ka botlalo. Ena ke boikoetliso boo Paul Wade a bo khothalletsang bukeng ea hae e tsebahalang ea The Training Zone. Mang kapa mang ea khonang ho fanyeha ka letsoho le le leng holim'a thaole e teteaneng motsotso a ka phephetsa bahlahlobi ba bangata ba libetsa.
   
3. Ho hloa lithapo. Ho boetse ho na le palo e kholo ea mefuta-futa - leseli, le boima bo eketsehileng, ka maemo a fapaneng a maborashe, ka lebelo, ho etsa lipalo (tse ts'oanang le ho leketlisa lithaoleng), jj.
   

Ho molemo ho koetlisa litlamo ka boomo, ho ikoetlisa ka mekhoa e mengata ho emisa, matsatsi a mang le a mang a 7-10. Nako e telele lipakeng tsa boikoetliso e ea hlokahala bakeng sa ho hlaphoheloa ho felletseng ha li-ligamente le mesifa eohle.

Koetliso ea forearm

Ho na le lithupelo tse tharo tsa mantlha tsa ho holisa liphaka tse matla.

1. Ho atolosoa ha matsoho ka li-dumbbells kapa li-barbell (ho tšoara holimo): mofuta o fapaneng o etselitsoeng sebaka se kantle sa letsoho.
   

   

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2. Dumbbell kapa Barbell Curl (ho itšoara ka tlase): Ho ikoetlisa ho nts'etsapele letsoho le kahare.
   
3. Dumbbell / Kettlebell Hold - nka lisebelisoa tse boima ebe u li tšoarella nako e telele. Tšoaro e tsitsitseng e tsoela pele hantle. Ho thatafatsa lintho, o ka thatela thaole matsohong a li-dumbbells, ka tsela eo o li etsa motenya. Hape u ka se eme feela, empa u tsamaee u potoloha holo - u ikoetlisa "ho tsamaea ha sehoai".
   

   

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Boikoetliso ba Biceps

Sebakeng sa boikoetliso

Mesifa e ratoang haholo ke batho ba bangata ba ikoetlisetsang ho ikoetlisa e koetlisitsoe ka litsela tse fapaneng. Boikoetliso ba khale bo tla thusa ho nts'etsapele matla a letsoho bo kenyelletsa:

1. Li-curls tsa Barbell. Hore na o sebelisa bare e otlolohileng kapa e kobehileng - etsa eng kapa eng e loketseng mabokose a hao.
   

   

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2. Ho ema le ho lula li-curls tsa dumbbell. E ka etsoa ka ho phahamisa letsoho ha o ntse o phahamisa, o ka e utloisisa hang-hang ka lithupa tse tlase ha liatla li shebile 'meleng.
   

   

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3. Li-curls tse nang le barbell kapa li-dumbbells bencheng ea Scott.
   

   

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4. Mokhoa o benyang oa li-dumbbell curls - liatla tse shebaneng le 'mele, ho se nke lehlakore.
   

   

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5. Reverse-grip barbell curls - tsepamisa maikutlo lehetleng le brachioradialis mesifa.
   
6. Li-curls tsa matsoho a le literateng kapa crossover ho tloha kahare le ka holimo. E sebelisoa e le kamore ea tšebeliso.
   

   

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Likhetho tsena kaofela li kenyelletsa li-biceps tsa lehetla, empa e 'ngoe le e' ngoe e na le mekhahlelo e itseng. Ka ho etsa mefuta eohle, o tla fihlela nts'etsopele ea li-biceps tsa hau kaofela. Ha o sebeletsa matla, ha ua tlameha ho fetohela mefuteng e fapaneng. Ho na le baatlelete ba bangata ba ntlafalitseng matla a maholo ba sebelisa boikoetliso ba 1-2.

Lapeng

Boikoetliso bohle bo hlalositsoeng ka `` barbell '' le `` li-dumbbells '' bo loketse ho ikoetlisa le lapeng. Empa ho na le maemo moo ho se nang likhetla tse joalo hae. Likhetho tsa koetliso ea biceps ntlheng ena li tla ba le moeli, empa o ka nahana ka boikoetliso bo 'maloa:

1. Ho hula ka mokokotlo o moqotetsane. O hloka feela bareng e tshekaletseng - joale ha ho thata ho fumana barano e le tloaelo.
   
2. Ho phahamisa li-biceps tsa mojaro ofe kapa ofe. Sena ekaba mokotla kapa mokotla o hlokang ho jaroa ka mekotla ea lehlabathe kapa libotlolo tsa metsi. E kanna eaba mokotla oa lehlabathe oa khale. Taba ea mantlha ke hore boima bo tlameha ho ajoa ka mokhoa o ts'oanang le hore matsoho a laoloe ka ho lekana.
   

   

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3. Ho hanana ka matsoho ka bobeli: letsoho le sebetsang, le "lekang" ho koba setsoeng, le ts'oeroe ka letsoho le leng. Ena ke boikoetliso bo tsitsitseng bo etselitsoeng ho holisa matla a tendon.
   

Triceps ho ikoetlisa

Ho ikoetlisa sebakeng sa boikoetliso

Boholo ba letsoho "bo fuoa" triceps brachii, e nkang likarolo tse peli ho tse tharo. Ka hona, ba batlang ho eketsa molumo ba lokela ho itšetleha haholo ka sehlopha sena sa mesifa, eseng li-biceps. Tabeng ea matla a ntseng a eketseha bakeng sa benche, o hloka ho sebetsa sehlopheng sena.

Mesebetsi ea mantlha:

1. Mochini oa khatiso oa benche ka mochini o mosesane - ha o ts'oaroa hanyane ka hanyane, litheko li laeloa le ho feta. Bophara bo nepahetseng (moo manonyeletso a ke keng a "robeha") ke cm 20-30. E ka etsoa ho Smith.
   

   

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2. Mochini oa khatiso oa Fora - katoloso ea matsoho a nang le barbell kapa li-dumbbells litsoeng. Boemo ba setso bo rapame fatše, empa u ka bo etsa u ntse u lutse. Ha ho kgothaletswe ho sebetsa ka boima bo boholo, hobane monyetla oa ho lemala litsoeng o phahame haholo.
   
   

   

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3. Kick-backs - katoloso ea matsoho haufi le 'mele o sekametse.
   

   

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4. Ho atolosoa ha matsoho ho ea tlase ho simulator ea block. U ka sebelisa mohele o otlolohileng le thapo. Boikoetliso ba tlatsetso.
   

   

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Ho ikoetlisa lapeng

Haeba re ka boela ra nahana ka khetho eo ho eona ho se nang likhetla lapeng, ho ka khetholloa mekhoa e latelang:

1. Meetso ea li-triceps - ka ho sekama hanyane 'meleng, ha litsoeng li khutlela morao ho fapana le mahlakore.
   

   

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2. Li-push-up ho tloha fatše ka mokhoa o moqotetsane. Litsoeng li tsamaea ka tsela e ts'oanang. Maborashe a shebana.
   

   

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3. Khutlisa li-push-up. E ka etsoa holim'a sofa, setulo kapa ntho efe kapa efe e tšoanang.
   

   

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Ke eng hape eo u ka e khothaletsang bakeng sa koetliso ea matsoho lapeng? Ho tšoara setulo ka matsoho a otlolohileng ka maoto, ho phahamisa mokotla (kapa lintho tse ling tse boima tse sa phutholoheng), ho koala mohala ka boima bo boima moheleng o chitja, o tšoere bolo e tiileng e nang le boima bo sa fetoheng, o leka ho roba buka e teteaneng ea litšupiso kapa ho koba molamu oa tšepe, jj.

Ho na le likhetho tse ngata. Tsena li lekane, empa o ka hokela mohopolo oa hau le ho fapanya boikoetliso ba hau. Botle ba boikoetliso ba matsoho bo ho bokhoni ba ho li etsa neng kapa neng, kae kapa kae.

Ho ikoetlisa ka lisebelisoa tse fapaneng

Li-Barbells le li-dumbbells ke karolo ea lisebelisoa tsa hau tsa lipapali. Nahana ka likhetla tse ka sebelisoang (ebile ka linako tse ling li ka sebelisoa) ho eketsoa.

Litekanyo

Likhetla tse neng li tloaetse ho sebelisoa ke banna ba matla ba Russia ba nakong e fetileng mme tse seng li tsebahala lefatšeng ka bophara. Boholo ba boikoetliso bo hlalositsoeng kaholimo bo etsoa ka tsela e ts'oanang le kettlebells:

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Tse ikhethang ea "tšepe" ena e mohato o moholo haholo oa litekanyo. Ho seng joalo, kettlebells e na le menyetla e mengata, 'me ba bangata (ho kenyeletsoa baatlelete ba hlahelletseng) ba nka li-classics tsa Russia e le tse loketseng ntlafatso ea matla le ts'ebetso ho feta li-barbell le li-dumbbells.

Bolo e boima ea liatleletiki

Bolo e boima e ka ba tlatsetso e ntle ho ea khale. U ka etsa'ng ka eona? E, lintho tse ngata, ka mohlala:

1. Lahlela holimo - mojaro o ka sehloohong o oela mahetleng le li-triceps.
   
2. Ho koba matsoho, ho tšoara bolo ho tloha ka tlase le ho tloha lehlakoreng - li-biceps le li-forearm li laetsoe hantle.
   

   

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3. Li-push-up ka bolo - khatello ea mojaro e ea ho li-triceps.
   

   

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Ntho e 'ngoe e ka sebelisoang ke mekotla ea lehlabathe e tummeng kajeno (mekotla ea lehlabathe kapa lintho tse ling tse tlatsoang). Mekotla e na le mehele e mabothobotho - thuso e ntle mefuteng e mengata ea boikoetliso. Empa bakeng sa boithuto bo matla ba litlamo, ho molemo ho hana marapo.

Meaho ea koetliso matsohong

Joale o lokela ho etsa eng ka boitlhakiso bona bohle ba matla a matsoho? Ho na le meaho e mengata ea koetliso. Mehlala e 'maloa ke ena.

E rarahaneng bakeng sa ho matlafatsa litlamo. Etsa matsatsi ohle a 7-10:

E rarahaneng bakeng sa triceps, biceps le forearms. Ho hatisoa ka matla a ntseng a eketseha, empa hape le ho sebelisa kamore ea ts'ebeliso. Ka lebaka leo, ka phepo e nepahetseng, bophahamo ba matsoho le bona bo tla hola. E etsoa hape eseng hanngoe ka beke:

Ho se hokae ka boikoetliso ba banana

Matsoho a matla le ona a ke ke a utloisa banana bohloko, empa ho basali ba bangata, sepheo sena se kae kae pheletsong ea lethathamo la lithuto tsa mantlha. Ka pele ho na le matsoho a matle, a taut. Ka hona, boikoetliso bo lokela ho etsoa ka tsela e fapaneng hanyane - ka ho pheta-pheta.

Leha ho le joalo, ha ho hlokahale hore u nke li-dumbbell tse nyane haholo - ha ho hlokahale hore u tšabe boima ba 'mele, mesifa ea mofuta oa banna e ke ke ea hola ho uena, ho sa tsotelehe hore na u leka ka thata hakae. Bakeng sa ho ikoetlisa ka katleho, sebelisa boima bo phahameng ka ho fetisisa boo u ka bo etsang bakeng sa palo e fanoeng ea reps. Ka tlhaho, sena ha se sebetse ho lihlopha tsa ho futhumatsa.

Seteishene sa matsoho bakeng sa banana:

Shebella video: ke Letsoho le matla, ke Letsoho la Jesu waka (E Se Eka 2025).