.wpb_animate_when_almost_visible { opacity: 1; }
  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
  • Ka Sehloohong
  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
Delta Sport

Ho pompa - ke eng, melao le lenaneo la koetliso

Ho pompa (ho tsoa leetsing la Senyesemane ho pompa - "ho pompa") ke mokhoa oa koetliso o reretsoeng ho holisa ho potoloha ha mali mesifa le ho eketsa molumo oa ona nakong ea thupelo. Ho ikoetlisa ho sebelisoa haholoholo ke baetsi ba 'mele, empa baatlelete ba tsoang lipapaling tse ling tsa matla le bona ba tla fumana melemo e itseng ho bona. Re tla u joetsa hore na ke life tse fumanehang sehloohong sena.

Ho pompa ke eng?

Ho pompa, ke hore, ho pompa mali ka har'a mesifa, ho fana ka boiphihlelo bo ke keng ba lebaloa - ena ke tlatsetso e hlakileng ho fetisisa ea mokhoa o hlalositsoeng. Ho monate ho sheba mesifa ea hau e holisitsoeng, ho bona phello mona le ha joale.

U ka fihlela ho pompa joang?

See se finyelloa joang? Bohlokoa ba koetliso ea ho pompa ke eng?

  • Ka mokhoa oa ho pompa, e le molao, ha ho na lihlopha tse fetang tse peli tsa mesifa tse sebetsanang le boikoetliso bo le bong.
  • Boikoetliso bo khethoa haholo-holo, ke hore, tseo sehlopha se le seng sa mesifa se sebetsang ho sona. Etsa khetho ho mekhahlelo eo u utloang sehlopha sena se senyenyane sa mesifa ka eona kamoo ho ka khonehang.
  • Boima bo khethoa ka tsela eo ka mokhoa o le mong o fumanang bonyane li-reps tse "hloekileng" tse 15, ka ho khetheha ho feta, ho fihlela ho 20-25. "Bohloeki" bo bohlokoa haholo - mokhoa o tlameha ho ba o phethahetseng, maikutlo a mosebetsi a tlameha ho ba sehlopheng sa mesifa e shebiloeng feela! Ka hona, ho pheta-pheta ho hong le ho hong ho etsoa ka mokhoa o laoloang.
  • Qetellong ea seteishene ka seng, o lokela ho ikutloa o chesoa ke mesifa e shebiloeng. Bohale bo tukang bo phahameng e tla ba moedi o lekanyetsang rep. Ho phethahatsa boemo bona, qoba boikoetlisong "ntlha e fetelletseng" - boikhathollo bo felletseng ba mesifa (mohlala, o seke oa eketsa matsoho ho fihlela qetellong mochineng oa khatiso kapa ha o feto-fetoha bakeng sa li-biceps), tse lokelang ho lula li le maemong a matle.
  • Ha ho khutsuoa haholo, ha ho hlokahale ho lokisa mesifa, leha ho khonahala, ka hona ho fihlela bothata bo boholo le ho feta ho tsoa ha mali ho tsoa mesifeng e sebetsang mme, ka lebaka leo, phello e kholo le ho feta ea pompo.
  • Ntle le mofuta o bonolo ka ho fetesisa oa ho ikoetlisa ka makhetlo a 15-25, ho na le mekhoa e meng e mengata e rarahaneng e thusang ho fihlela phallo e tšoanang ea mali ka mesifa: li-supersets, li-drop sets, ho tsepamisa mohopolo karolong e mpe ea motsamao, jj. merero kapa ho e fapanyetsana ho fa mesifa ea hau khatello ea maikutlo le ho ikoetlisa.

Melemo ea ho pompa

Ntlha ea liketso tsena tsohle ke ho ntlafatsa phallo ea mali ho ea mesifa, ha ka nako e ts'oanang e fokotsa phallo. Sena se lebisa mokolotong oa oksijene le acidosis - acidification ea likhoele tsa mesifa. Acidification e bakoa ke taba ea hore ha phallo ea mali e khathatseha, phallo e boetse e lieha, ho bolelang hore oksijene ha e na nako ea ho phallela mesifa e sebetsang ka bongata bo nepahetseng.

Ho fana ka fiber e sebetsang ka matla, lisele li fetohela ho anaerobic, ke hore, anoxic pathway ea oxidative phosphorylation kapa tlhahiso ea matla - ATP. Ha nako ea tlhahiso ea matla e se na oksijene, lihlahisoa tsa 'mele li thehoa - li-ion tsa hydrogen. Ke bona ba fetolang tikoloho kahare ho sele. Ho ea ka pono ea tlhaho, sena se senya sebopeho sa `` quaternary '' sa protheine ea sele ea cell, e nolofalletsang phihlello ea lihormone tsa anabolic ho eona. Ke ka lebaka la ketso ea lihormone maemong a lisele hore mesifa ea rona e hola le ho nchafala kapele.

Leha ho le joalo, u se ke oa lebala hore ha u pompa, ho tla sebelisoa boima bo fokolang ba ts'ebetso (ho seng joalo u ke ke ua khona ho phethela palo e boletsoeng ea ho pheta-pheta), e tla ba ts'usumetso e fokolang haholo bakeng sa kholo ea mesifa ho feta ka koetliso ea khale. Keketseho e nyane ea phallo ea lihormone ho likhoele tsa mesifa ha se lebaka le lekaneng bakeng sa katleho ea bongata.

Ho pompa melao

Boemo bo eketsehileng ba ho pompa koetliso ke nako e khutsufalitsoeng ea phomolo lipakeng tsa li-set (ha ho feta motsotso, hantle metsotsoana e 30-40)... Sena se eketsa tšubuhlellano ea mesifa ea mesifa mme se lebisa tlhokomelong ea tšebeliso ea matla.

Boikoetliso bo matla ba pompo bo hlahisa tšebeliso e eketsehileng ea matla. Ka hona, lisebelisoa tsa matla tsa sele li fela kapele. Nakong ea koetliso e hlophisehileng ka setaele se hlalositsoeng, bokhoni ba lisele tsa mesifa ho boloka glycogen boa eketseha. Mesifa ea hau e tla ba le meqolo e meholo ka lebaka la ketsahalo ena.

© romanolebedev - stock.adobe.com

Litlhahiso tsa koetliso

Haeba u sebelisa pompo feela thupelong, tsoelo-pele ea kholo ea mesifa e tla fokola haholo ho mekhoa ea khale le ea koetliso ea matla. Sena ke 'nete haholo bakeng sa baatlelete ba otlolohileng. Leha ho le joalo, ha ho hlokahale hore u lahle leano lena ho hang - o hloka feela ho potoloha mejaro ka nepo... Mohlala, bakeng sa beke ea pele, ikoetlisa ka mokhoa oa khale - bakeng sa ho pheta-pheta ha 10-12, ka la bobeli, sebelisa pompa le ho sebetsa ka makhetlo a 15-25, ka la boraro, khutlela ho li-classics, joalo-joalo.

Morero o mong oa ho sebetsa bakeng sa libaesekele tse joalo ke o latelang:

  1. Beke ea pele - koetliso ea matla a matlafatso. Ho sebelisoa feela mekhoa e metle ea boima ba 'mele bo sa lefelloeng, palo ea ho pheta-pheta e tsoa ho 3 ho isa ho 8-10.
  2. Beke ea bobeli le ea boraro. Mokhoa oa khale oa ho haha ​​'mele - 8-12 reps. Setsi ke setsi, ho kenyeletsoa lintho tse ling.
  3. Beke ea bone e ntse e pompa. 15-25 reps, o ka sebelisa li-supersets, li-set sets, mokhathala oa pele le mekhoa e meng e ts'oanang. Boikoetliso bona boa itšehla thajana.

Kamora nako, ke tlhahiso e ipapisitseng le mesebetsi ea V.N.Seluyanov. Ha o etsa moralo oa thupelo ka har'a moralo o le mong oa ho pompa, mojaro sehlopheng se le seng sa mesifa o tla ba boima haholo. Acidification e ka ba matla hoo ho fapana le ho khothaletsa lits'ebetso tsa anabolic ka har'a fiber ea mesifa, e hlohlelletsang katabolism e tsebahalang, mme ho fapana le ho aha mefuta e mecha ea mesifa, o tla nka nako e telele le e tenang ho khutlisa seo o neng o na le sona pele o ikoetlisa.

Ho qoba ketsahalo ena e sa thabiseng, khetho e molemohali ea ho aha boikoetliso ba ho pompa e ka ba ho ikoetlisa ka mokhoa o fapaneng bakeng sa lihlopha tsa mesifa tse arohaneng.

Mohlala, o ntse o pompa li-biceps tsa hau. Pakeng tsa lihlopha tsa li-curls, o etsa squats ho hlakola tse ling tsa radicals tsa mahala ntle le fiber ea mesifa. Ha e le hantle, ka mokhoa ona, ho thata ho fihlella tšebetso ea ho pompa, empa ka lehlakoreng le leng, o tla ba le bonnete ba hore ha oa sebetsa hantle. Hape, mokhoa ona o tla eketsa mamello ea lihlopha tsa mesifa tse ntseng li sebetsoa - sena se tla etsahala ka lebaka la kholo ea boima ba mitochondrial. Ka mokhoa o ts'oanang, mitochondria e ikarabella ts'ebelisong ea oksijene le tlhahiso ea matla ka likhoele tsa mesifa.

Lenaneo la ho ikoetlisa

Re u hlokomelisa e 'ngoe ea tse fapaneng tsa moaho, moo beke ea pele e sebetsang ka matla,' me ea bobeli - ho pompa. Ho arohana bekeng ea pele ho etselitsoe matsatsi a mane, ka matsatsi a mang mahetla, maoto, sefuba le li-triceps le morao ka li-biceps lia pompeloa. Bekeng ea bobeli ho na le ho ikoetlisa ka makhetlo a mararo, 'me motsoako o batla o fapane: sefuba ka mokokotlo, matsoho, maoto le mahetla. Metsoako e khethiloe ka tsela ena ka lebaka la likhothaletso tse kaholimo tsa ho pompa koetliso.

Haeba boikoetliso bo thathamisitsoeng tafoleng bo sa u lekane ka lebaka lefe kapa lefe, khetha mekhoa e meng ea boikoetliso karolong ea boitlhakiso.

Beke ea pele ka ho ikoetlisa ka mokhoa oa khale:

Mantaha (mahetla)
Bench o ntse o eme4x10
Ho lutse mochini oa khatiso oa dumbbell3x12
© Makatserchyk - stock.adobe.com
Ho hula ha tšepe e pharaletseng4x12
© Makatserchyk - stock.adobe.com
Swing dumbbells mahlakoreng ha u ntse u eme3x12
© Makatserchyk - stock.adobe.com
E isa molapong o ka morao oa simulator4x12
© fizkes - stock.adobe.com
Sesa ka crossover letsoapong3x12
© Makatserchyk - stock.adobe.com
Labobeli (maoto)
Li-squats tsa mahetla a Barbell4x12,10,8,6
© Vitaly Sova - stock.adobe.com
Tobetsa leoto ka ketsiso3x12
Deadlift ka maoto a otlolohileng le barbell4x10
Mapheo a dumbbell3x10
© Makatserchyk - stock.adobe.com
Namane e emeng ea phahama4x12
© Makatserchyk - stock.adobe.com
Labone (sefuba + triceps)
Bench o tobetsa4x12,10,8,6
Rekisa Press ea Dumbbell3x10
© Makatserchyk - stock.adobe.com
Ho ina hodima mekoallo e sa lekanang3x10-12
Bench e hatisa ka mokhoa o moqotetsane3x10
Mochine oa khatiso oa benche oa Fora3x12
Ho sotha ka ketsiso ea4x12
Labohlano (morao + biceps)
Lits'oants'o tse kholo4x10-12
Hula bareng ho ea lebanteng4x10
© Makatserchyk - stock.adobe.com
Moqotetsane Reverse Grip Row3x10
© Makatserchyk - stock.adobe.com
T-bar e shoele3x10
Hyperextension4x12
© Makatserchyk - stock.adobe.com
Li-curls tsa barbell tse emeng3x10
© Makatserchyk - stock.adobe.com
Dumbbell curls o lutse bencheng e sekametseng3x10
© Makatserchyk - stock.adobe.com
Leoto le leketlileng le phahamisa bareng e tshekaletseng4x10-12

Beke ea bobeli ka ho ikoetlisa:

Mantaha (maoto + mahetleng)
Smith Squats4x15-20
© Artem - stock.adobe.com
Bench o tobetsa o lutse kapa o eme4x15-20
© lunamarina - stock.adobe.com
Tobetsa leoto ka ketsiso3x20-25
Lutse o tobetsa ka mahetla3x20-25
© Makatserchyk - stock.adobe.com
Deadlift ka maoto a otlolohileng le barbell4x15-20
Ho hula ha tšepe e pharaletseng4x20-25
© Makatserchyk - stock.adobe.com
Superset: li-extensions tsa leoto + li-curls ho li-simulators4x20 + 20
© Makatserchyk - stock.adobe.com
© Makatserchyk - stock.adobe.com
Drop set: swing dumbbells ho ea mahlakoreng ha u eme3x boholo, tahlehelo ea boima ba 'mele e' meli
© Makatserchyk - stock.adobe.com
Sethala sa ho theola: se khumame holim'a li-swumbbell swings3x boholo, tahlehelo ea boima ba 'mele e' meli
© Makatserchyk - stock.adobe.com
Laboraro (matsoho)
Mochine oa khatiso oa benche oa Fora4x15-20
Li-curls tsa matsoho a nang le barbell bakeng sa biceps4x15-20
© Makatserchyk - stock.adobe.com
Thapo e huloe ka mora hlooho ho ea pele ka crossover3x20-25
© tankist276 - setokong.adobe.com
Li-curls tsa matsoho a nang le li-dumbbell bakeng sa li-biceps tse lutseng bencheng e sekametseng3x15-20
© Makatserchyk - stock.adobe.com
Drop set: katoloso ea dumbbell ho tloha ka mora hlooho3x boholo, tahlehelo ea boima ba 'mele e' meli
© Vitaly Sova - stock.adobe.com
Drop sete: li-curls tse tlase kapa crossover curls3x boholo, tahlehelo ea boima ba 'mele e' meli
© antondotsenko - stock.adobe.com
Superset: Rope Handle Triceps Row + Reverse Grip Bicep Curls3x20 + 20
© _italo_ - stock.adobe.com
Labohlano (sefuba + morao)
Bench o tobetsa4x15-20
Ho hula ka bophara ba karolo e kaholimo ho sefuba4x15-20
© Makatserchyk - stock.adobe.com
Tlanya ho Smith bencheng e sekametseng3x15-20
© Litšoantšo tsa Odua - stock.adobe.com
Sepheo se otlolohileng lebokoseng le ka tlase3x15-20
© tankist276 - setokong.adobe.com
Fana ka tlhahisoleseling ho simulator ea Butterfly3x20-25
© Makatserchyk - stock.adobe.com
Mokha oa bareng ho ea lebanteng le robetseng bencheng e sekametseng3x15-20
© Makatserchyk - stock.adobe.com
Superset: tlhahisoleseling ea crossover + dumbbell pullover3x20 + 20
© Makatserchyk - stock.adobe.com
© Nicholas Piccillo - stock.adobe.com

Se ke la lebala hore ha o pompa koetliso, ha ho hlokahale hore o tlamolle maoto a hau ka ho felletseng, mehatong ea maoto le ho koaholla matsoho mohatong o mong le o mong oa li-biceps.

Shebella video: Consumo GIORNALIERO della Pompa di Calore aria acqua (July 2025).

Sehlooho Se Fetileng

Ho qhekella squats ho simulator le ka barbell: mokhoa oa ho bolaea

Sehlooho Se Latelang Se

Solgar Biotin - Tlhahlobo ea Tlatsetso ea Biotin

Lihlooho Tse Amanang

Mangole a tsoa bohloko kamora ho ikoetlisa: seo u lokelang ho se etsa le hore na hobaneng bohloko bo hlaha

Mangole a tsoa bohloko kamora ho ikoetlisa: seo u lokelang ho se etsa le hore na hobaneng bohloko bo hlaha

2020
Blackstone Labs Euphoria - Tlhahlobo e Ntle ea Tlatsetso ea Boroko

Blackstone Labs Euphoria - Tlhahlobo e Ntle ea Tlatsetso ea Boroko

2020
Morero oa tšebetso bakeng sa ts'ebetsong ea TRP le mona le mane

Morero oa tšebetso bakeng sa ts'ebetsong ea TRP le mona le mane

2020
U ka fumana UIN TRP ea ngoana ka fane joang: mokhoa oa ho fumana nomoro ea hau ea UIN ho TRP

U ka fumana UIN TRP ea ngoana ka fane joang: mokhoa oa ho fumana nomoro ea hau ea UIN ho TRP

2020
Li-vithamine tsa sehlopha B - tlhaloso, moelelo le mehloli, li bolela

Li-vithamine tsa sehlopha B - tlhaloso, moelelo le mehloli, li bolela

2020
Liprotheine tse apehileng le waffles QNT

Liprotheine tse apehileng le waffles QNT

2020

Leave Ba Fane Ka Tlhaloso Ea Hao


Lihloohong Tse Thahasellisang
Mokhoa oa ho ithuta ho matha limithara tse 400

Mokhoa oa ho ithuta ho matha limithara tse 400

2020
Celery - melemo, likotsi le ho hanyetsa tšebeliso

Celery - melemo, likotsi le ho hanyetsa tšebeliso

2020
Matsatsi a koetliso ea boraro le ea bone libeke tse 2 tsa boitokisetso ba marathone le halofo ea lebelo

Matsatsi a koetliso ea boraro le ea bone libeke tse 2 tsa boitokisetso ba marathone le halofo ea lebelo

2020

Dihlopha Popular

  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
  • Na u ne u tseba
  • Karabo ea lipotso

Ka Rōna

Delta Sport

Share Le Metsoalle Ea Hao

Copyright 2025 \ Delta Sport

  • Sefapano
  • Matha
  • Koetliso
  • Litaba
  • Lijo
  • Bophelo bo botle
  • Na u ne u tseba
  • Karabo ea lipotso

© 2025 https://deltaclassic4literacy.org - Delta Sport