Ho hula ka tsela e khuts'oane ke boikoetliso bo tloaelehileng har'a ba ratang ho sebetsa mesifa ea bona ea mokokotlo ka mahlakore a fapaneng. Ho ipapisitse le ho ts'oara ha hau, o tla tseba ho etsa boima ba mesifa eohle ea mokokotlo o kaholimo ntle le ho theha mojaro oa axial mokokotlong. Phapang lipakeng tsa ho hula ka tsela e patisaneng le e pharalletseng e bohlokoa.
Bohlokoa le melemo ea boikoetliso
Ho ts'oara ka bophara ho kenyelletsa karolo e kholo e chitja le e kaholimo ea latissimus dorsi, e fang torso ea semathi sebapali sa lipapali: mahetla a sephara le sefuba, mesifa e ntlafalitsoeng ea morao, matsoho a maholo le letheka le moqotetsane. Ho itšoara ka thata ho etsa hore mesifa ea hau ea morao e be e matla le e thata, e bolelang hore o tla shebahala o le boima le ho feta mesifa ha o talingoa ka lehlakoreng. E hlaha e le mofuta oa mojaro oa 3D. Hape, ts'ebeliso ea ts'ebetso e patisaneng e kenya letsoho kholisong ea litsupa tsa matla. Ha nako e ntse e ea, u ke ke ua hlokomela hore boima ba 'mele bo sebetsang mesebetsing eohle ea mantlha ea' mele e holile haholo.
Boikoetliso bona bo sebelisoa lithutong tse ngata tsa lipapali: ho ikoetlisa, ho haha 'mele, crossfit, ho ikoetlisa, libetsa tsa ntoa, jj. E fumane botumo ka lebaka la bonolo ba eona ba tekheniki, phihlello (mekoallo le mekoallo e tshekaletseng e se e batla e le jareteng e ngoe le e ngoe) le polokeho. Sehloohong sa rona kajeno, re tla sheba melemo ea boikoetliso bona le hore na re ka bo etsa joang ka nepo.
Melemo ea ho hula ka mokhoa o moqotetsane
Ka lebaka la hore o tla sebelisa litlamo tse fokolang, o tla botsa mesifa ea hau ea morao lintho tse hlokahalang bakeng sa kholo. Ho hula ka bongata ke e 'ngoe ea boikoetliso bo sebetsang ka ho fetisisa bakeng sa ho fumana boima ba mesifa, empa o hloka ho utloisisa hore bophahamo ba eona bo batla bo le khuts'oane ka makhetlo a mabeli ho feta ba ho hula ka thata. Lihlopha tse kholo tsa mesifa tse kang mokokotlo le maoto li rata ho sebetsa ka thata kamoo ho ka khonehang. Sena se etsa hore ba thatafale, ba tlale le ho ba matla. Rea ts'epa hore e mong le e mong o sa hopola hore na botlaaseng ba barbell squat range ke bofe?
Molao-motheo ona ha o sebetse feela ho huleng, empa hape le litsing tse ling tsa ho hula ka morao, joalo ka ho kobeha moleng kapa holim'a mokokotlo. Nako le nako, nka sebaka sa ho itšoara ka se moqotetsane mesebetsing ena, mesifa ea hau ha e so ikamahanya le mojaro o joalo, ka hona sena se tla lebisa tsoelo-pele e potlakileng.
Litlhaloso
Ho leketlisa bareng e holimo ho baka mojaro o matla mokokotlong. Ka linako tse ling hona ho molemo, 'me ka linako tse ling ho tletse kotsi e kholo e ka bang teng. Ka osteochondrosis, hernias mokokotlong oa mokokotlo kapa lumbar, ho phalla ha disc ea intervertebral, spondylosis kapa ho holofala ha mokokotlo (scoliosis, lordosis, kyphosis), ho ikoetlisa kahare e holimo ho hanana haholo. Sena se ka mpefatsa mathata a seng a ntse a le teng. Kopa mokoetlisi ea tšoanelehang hore a u etsetse lenaneo le loketseng bophelo bo botle. Ho betere, ikopanye le setsebi se nang le boiphihlelo, se tla fana ka likhothaletso tsa hore na u ka matlafatsa mesifa ea morao joang ka bokuli ba hau.
Ke mesifa efe e sebetsang?
Ho hula bareng ka ho beha matsoho hanyane ho kenyelletsa hoo e batlang e le mefuta eohle ea mesifa ea morao.
- e kholo le e nyane e chitja;
- e bōpehileng joaloka taemane;
- trapezoidal;
- Lats le serrated.
Hape, karolo e 'ngoe ea mojaro o matla e oela li-biceps, liphakeng le mekokotlong e ka morao ea mesifa ea deltoid. Mojaro oa static o tsamaisoa ke li-extensors tsa mokokotlo, mesifa ea mpeng le mesifa ea gluteal, ntlheng ena li sebetsa e le lithibelo.
Mefuta e fapaneng ea boikoetliso
Ho ipapisitse le ho ts'oara, o ka fetisetsa khatello ea mojaro ho lihlopha tse itseng tsa mesifa.
Lits'oants'o tse nyane tse ts'oanang
Ho hula ka tsela e ts'oanang ho u lumella ho tsepamisa mohopolo haholo mosebetsing oa mesifa e meholo e chitja ea mokokotlo. Ho etsa sena, o hloka ho koba hanyane mokokotlong oa thoracic mme o etse motsamao o khuts'oane hanyane, o sa fetele ho 15-20 cm ea amplitude.
© Andrey Popov - setša.adobe.com
Haeba boikoetliso ba hau bo se na bara e tšoanang le bona, sebelisa bareng e tšoanang ho tsoa mochini o thibelang. E leketlise feela ka holim'a bara ebe u leka ho e fihlela ka tlase sefubeng nakong ea hula. Ho tlatsa mali ka mesifa e ka morao ho tla ba ho makatsang.
Lits'oants'o tse otlolohileng tse otlolohileng
Lits'oants'o tse patisaneng, tse otlolohileng ke pale e fapaneng ka botlalo. Ho itšetlehile haholo ka ho kheloha ha hau mokokotlong oa thoracic. Haeba ho se joalo, joale mojaro o tla ajoa lipakeng tsa li-forearm, li-biceps, li-delta tsa morao le li-trapeziums. Ho tsoa ho tsena tse hulang, mokokotlo o ke ke oa ba moholo le ho feta kapa oa ba matla le ho feta. Haeba u kheloha hanyenyane, joale ho hula ka letsoho le lenyenyane ho fetoha boikoetliso bo ikhethileng bakeng sa ho sebetsa karolo e ka tlase ea latissimus dorsi. Ntho ea mantlha ke ho "ts'oara" bophahamo boo u tla lula u utloa mosebetsi oa mokokotlo oa hau, eseng matsoho a hau. Bakeng sa sena, marapo a letsoho a thusa haholo. Boemo ba litsoeng le bona bo bohlokoa - li lokela ho hatelloa ka mahlakore.
Lits'oants'o tse nyane tse khutšoane
Empa li-pull-up tse nang le mochini o mosesaane o khutlisetsang mojaro ho li-biceps. Boikoetliso bona bo loketse haholo ho mo hodisa. E kopantsoe le li-bicep curls le li-hammer tsa dumbbell, e tla lebisa liphellong tse ntle.
©. Shock - stock.adobe.com
Mokhoa oa ho ikoetlisa
Ho kgothaletswa ho hula batho ba bang ka mohala o mosesane bareng ka tsela e latelang:
- Ema bareng ebe o otloloha ka botlalo. Joalo ka moqolo o moqotetsane oa benche, o se ke oa nka poleloana "ts'oarello e patisaneng" ka tsela ea 'nete. Bonyane ho lokela ho ba le menoana e 'meli e arohaneng lipakeng tsa matsoho. Ho beha matsoho haufi le e mong ho tla beha khatello e ngata matsohong a hau. Ho ts'oara hanyane hanyane ho feta mahetla le hona hoa lumelloa. Tšoaro e lokela ho sebelisoa e koetsoe, ho tlama bareng e tshekaletseng ho tloha tlase ka monwana o motona oa letsoho. Ha u tšoere ka bolokolohi, u ke ke ua ts'oara bareng hanyane. Haeba tšoaro e le khokahano ea hau e fokolang, menoana ea hau e tla koaloa kapele ho feta tse behiloeng, mme matsoho a hau a tla khathala kapele ho feta lats tsa hau.
- Koba hanyenyane ka sefubeng, kahoo latissimus le mesifa e meholo e chitja ea mokokotlo e tla nka karolo mosebetsing. Qala ho fihla holimo, o leka ho kopanya mahetla a hao mahetleng. Matsoho a lokela ho bolokoa haufi le 'mele kamoo ho ka khonehang, ho seng joalo mojaro oohle o tla ea li-biceps le liphakeng. U ka hulela bophahamong bo felletseng, u otlolla mesifa 'me u emise matla ka botlalo tlase, kapa u ka sebelisa ho hong ho ts'oanang le mokhoa o matla oa ts'ebetso, o tsamaea ka molumo o fokolang mme o lula o etsa konteraka le ho otlolla latissimus dorsi. Boemong bofe kapa bofe, karolo e ntle ea motsamao e fetisoa ka pululo le ka tsela e phatlohang ho feta e mpe.
- Butle-butle u theohe fatše 'me u otlolle matsoho ka botlalo. Ho theoha ho lokela ho ba makhetlo a ka bang habeli halelele ho nyoloha. Boemong bo tlase ka ho fetesisa o lokela ho lieha ho qeta metsotsoana e 1-2 mme o otlolle mesifa ea morao. Sena se tla matlafatsa khokahano lipakeng tsa boko le mesifa, 'me rep e' ngoe le e 'ngoe e latelang e tla beha litholoana ho feta ea ho qetela.
- Palo ea mekhoa ha e felle, empa ka karolelano, ho etsoa mekhoa e meraro ho isa ho e tšeletseng. Ho hula ho lokela ho etsoa ho fihlela o ka etsa makhetlo a fetang a 8-10 ka mokhoa o le mong ntle le ho roba mokhoa ona. Ha ho na thuso ho sebetsa ka bongata bo pheta-phetoang mesebetsing e joalo, mesifa ea ka morao "joalo ka" ho pheta-pheta tse mahareng le tse kholo ho feta.
Meaho ea Crossfit e nang le li-pull-ups
Meaho ena e etselitsoe boemo bo nang le boiphihlelo bo tsoetseng pele ka mamello e ntlafalitsoeng hantle ea matla mme e tloaetse ho sebetsa ho fihlela moeli oa bokhoni ba bona. Li tla ba thata haholo bakeng sa ba qalang. Baatlelete ba qalang ba ka tlosa boikoetliso bo le bong kapa tse peli moahong o mong le o mong ebe ba li etsa ka khutso, ba sa lelekise litlaleho. Sena se tla thusa ho lokisetsa 'mele oa hau bakeng sa mosebetsi o tebileng haholoanyane.
Tess | Etsa lits'oants'o tse 10 tsa maoto, 10 e ts'oaroang hampe ka pele, le kettlebell e ka pele ho uena e 20, le li-push-up tse 20. U hloka ho phethela mekoloko e mengata ka hohle kamoo ho ka khonehang ka metsotso e 20. |
Woehlke | Etsa li-push-up tse 4 ho tloha sefubeng, li-squats tse ka pele tse 5 ka bara, lits'oants'o tse 6 tsa sefuba, li hula tse 40 ka mokokotlo o moqotetsane, li-push-up tse 50 ho tloha fatše, le 60 e phahamisang 'mele ho boralitaba. Likarolo tse 3 feela. |
Ngoaneso e monyane oa moshanyana | Etsa li-kettlebell tse 150 tse nang le matsoho a mabeli, li-push-up tse 100 ho tloha fatše, li-50 tse hulang ka mokokotlo o moqotetsane, li-burpees tse 50 le 'mele oa 50 o phahamisetsa ho abs. |
Morena | Matha ka makhetlo a 5K, li-pull-up tse 60 tse thata, li-dips tse 70 fatše, limpa tse 80 tsa mpa, li-bar tse 90, li-squats tse 100 tsa moea le 5K. |