Maemong a mang, ha ho utloahale hore moatlelete a ikitlaetse le ho thatafatsa ts'ebetso ea koetliso. Haeba sehlopha sa mesifa se tsitsitse, ho lekane ho sebelisa boitlhakiso ba mantlha bo kopaneng nakong ea koetliso. Ka linako tse ling hona ke mohato o hlokahalang. Mohlala, haeba motho a sena nako e lekaneng ea ho qeta ho ikoetlisa ka matla, lenaneo la mantlha la koetliso le tla khutsufatsa nako.
Nako e fokotsehile ka ho felisa motsamao o ikarotseng: ho setse feela tsa mantlha - ke sona se hlokahalang bakeng sa kholo ea mesifa. Ka nako e ts'oanang, moatlelete ha a ikoetlise ka makhetlo a fetang 5-6 ka ho ikoetlisa, a etsa lintho tse hlokahalang haholo bakeng sa kholo ea mesifa, empa a sebelisa bonyane ba nako le lisebelisoa ho sena.
Kajeno re tla sheba hore na lenaneo la mantlha la koetliso bakeng sa ho fumana boima ba mesifa ke eng le hore na melemo le mathata a lona ke afe.
Morero oa lenaneo la mantlha
Lenaneo la mantlha le loketse lihlopha tse fapaneng tsa baithuti:
- Bakeng sa baatlelete ba nang le boiphihlelo, ba ipapisitse le molao-motheo oa nako ea ho jara nako kapa ho phomola ho ikoetlisa ka thata
- Baatlelete ba hloahloa - setsi se ruta mokhoa oa ho sebetsana le mesifa hantle mme butle-butle ba ahe motheo oa matla.
- Ectomorphs le mesomorphs ba batlang ho fumana boleng ba boleng ba mesifa.
- Banana ba nkiloeng ka botebo ke lipapali tsa tšepe 'me ha ba e-so ithute ka botlalo ho mamela' mele ea bona.
- Baatlelete bao ho ikoetlisa le crossfit e leng ntho ea ho itlosa bolutu ho bona, empa eseng mokhoa oa bophelo kapa mosebetsi.
Melemo ea lenaneo la mantlha
Melemo ea mantlha ea koetliso e joalo:
- Ho etsa metsamao e boima e kopaneng e matlafatsa kholo ea lihlopha tse kholo le tse nyane tsa mesifa le keketseho ea litsupa tsa matla.
- Nako ea ho boloka. Ha u qete nako e ngata u ikoetlisa u le mong, nako ea boikoetliso e fokotsehile ka makhetlo a 1.5-2.
- Hoo e ka bang netefatso e felletseng ea hore u ke ke ua feta. Hangata, baatlelete ba li-novice ba eketsa ho itšehla thajana haholo lenaneong ntle le setsi, ka lebaka leo, mesifa e fumana khatello ea maikutlo e fetelletseng, ha e na nako ea ho fola ebile ha e hole.
Likotsi tsa lenaneo
Leha ho le joalo, lenaneo la mantlha la koetliso ea boima ba 'mele ha le na litšitiso tsa lona:
- Boholo ba boitlhakiso ba mantlha bo bohloko. Mohlala, mechini ea khatiso ea benche e ka lematsa matsoho a hao, litsoeng le mahetla, 'me li-barbell squats li ka lematsa mangole kapa mokokotlo oa hau.
- Baatlelete ba bang ba na le tšekamelo ea ho oblique ka mpeng hypertrophy. Ts'ebetso e sa khaotseng ea setsi e tla mpefatsa feela. Ka lebaka leo, letheka le pharaletseng le kotsi ea mokokotlo oa hernia. Empa sena se ka sebetsa le boima bo boima haholo (mohlala, deadlift ho tloha 200 kg).
- Lebaka la kelello. Ho thata letsatsi le letsatsi ho ipehela mosebetsi o boima o tenang mesebetsing e mengata e kopaneng: ho baatlelete ba bangata le baatlelete ba basali ho bonolo haholo ho itšehla thajana - ha ba laole tsamaiso ea methapo ea kutlo haholo.
Malebela a ho bokella database
Malebela a seng makae a litsebi:
- Ha u ikoetlisa, beha khatiso ho phomolong le ho foleng. Ha ho utloahale ho koetlisa letsatsi le leng le le leng - mesifa ea hau le lisebelisoa tsa hau tsa maiketsetso ha li e-s'o lokele sena, nako le nako ntho e ngoe le e ngoe e tla fela ka kotsi kapa ho tlatlapuoa. Khetho e ntle ka ho fetesisa joalo ke makhetlo a mararo ka beke.
- Se ke oa beha li-squats le li-deadlifting ka letsatsi le le leng. Ena ke mojaro o fetelletseng mokokotlong o tlase le ho li extensors tsa mokokotlo.
- Nka phomolo ea letsatsi kapa a mabeli pele le kamora ho koetlisa sehlopha sa hau sa mesifa. Sena se tla thusa ho hlaphoheloa kapele le kholo.
- Nako ea phomolo ea hau pakeng tsa li-set. Leka ho phomola ho feta metsotso e 1.5-2, ka li-squats le li-deadlifts nako ena e ka eketsoa ho fihlela metsotso e 3-4.
- Tsepamisa maikutlo mokhoeng oa boikoetliso le mesifa ea ho honyela ha mesifa, eseng boima. Ntle le theknoloji, boima ha bo bolele letho. Empa ka nako e ts'oanang, leka ho hlophisa matšoao a hau a matla ka tatellano.
- Etsa hore mosebetsi oa hau oa ho ikoetlisa o lumellane le kemiso ea hau. Mohlala, haeba Moqebelo ke letsatsi la hau la phomolo, leo ka lona u ka robalang nako e teletsana le ho ja ho feta, ka hona oa fola hamolemo, ho molemo ho beha boikoetliso bo boima ka ho fetisisa ka Moqebelo.
- Se ke oa lebala ho holisa mojaro oa hau. Koetliso e monotonous e lula e emisa. Haeba u ikutloa eka u khaolitse ho hola le ho ba matla, etsa liphetoho tsamaisong ea koetliso. Koetlisa beke e le 'ngoe ka mokhoa o thata, e' ngoe ka mokhoa o bobebe, o fokotsa boima ba 'mele ka 30-40%, o eketsa palo ea ho pheta-pheta hape o sa fihle ho hloleha. Sena se tla fa mesifa ea hau, manonyeletso le li-ligament phomolo ea boima bo boima, bo tla lebisa tsoelo-peleng e kholo nakong e tlang.
Lenaneo la mantlha bakeng sa banna
Lenaneo la mantlha la koetliso bakeng sa banna le kenyelletsa boitlhakiso bo boima ba manonyeletso a mangata a etsoang bohareng ba ho pheta-pheta (6 ho isa ho 12). Mokhoa ona o tla lebisa ho hypertrophy e phahameng ea mesifa.
Karohano ea matsatsi a mararo e tjena:
| Mantaha (sefuba + triceps + deltas) | ||
| Bench o tobetsa | 4x12,10,8,6 |  |
| Rekisa Press ea Dumbbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Li inela ka litekanyo tse ling | 3x10-12 |  |
| Bench e hatisa ka mokhoa o moqotetsane | 4x10 |  |
| Mochine oa khatiso oa Arnold | 4x10-12 |  |
| Ho hula ha tšepe e pharaletseng | 4x12 |  © Makatserchyk - stock.adobe.com |
| Laboraro (morao + biceps) | ||
| Sekhahla sa Deadlift | 4x12,10,8,6 |  |
| Ho hula ka bongata ka litekanyo tse ling | 4x10-12 |  |
| Hula bareng ho ea lebanteng | 4x10 |  © Makatserchyk - stock.adobe.com |
| Moqotetsane Reverse Grip Row | 3x10 |  © Makatserchyk - stock.adobe.com |
| Li-curls tsa barbell tse emeng | 4x10 |  © Makatserchyk - stock.adobe.com |
| Ho sotha ka ketsiso ea | 3x12 |  |
| Labohlano (maoto) | ||
| Li-squats tsa mahetla a Barbell | 4x12,10,8,6 |  © Vitaly Sova - stock.adobe.com |
| Tobetsa leoto ka ketsiso | 3x10 |  |
| Mapheo a Barbell | 3x10 |  © Makatserchyk - stock.adobe.com |
| Lefu la Romania Dumbbell Deadlift | 4x10 |  |
| Namane e emeng ea phahama | 4x12-15 |  © Makatserchyk - stock.adobe.com |
| Leoto le leketlileng le phahamisa bareng e tshekaletseng | 3x10-12 |  |
Kahoo, matsatsing a mararo o tla sebetsa lihlopha tsohle tsa mesifa. Ho ikoetlisa ho batla ho le haufinyane (ha ho feta lihora tse 1-1.5), empa ho matla haholo. Re leka ho sebetsa ka litekanyo tse hlomphehang mme re phomola hanyane lipakeng tsa li-set. Haeba motho e mong a fumana mosebetsi ona o sa lekana, eketsa boikoetliso bo bong hape. Leha ho le joalo, hopola hore sepheo sa rona ke ho etsa tsoelo-pele e ngata kamoo ho ka khonehang ntle le ho bolaoa ka linako tsohle thupelong.
Lenaneo la mantlha bakeng sa banana
Lenaneo la mantlha la koetliso bakeng sa basali le na le boikoetliso bo etsoang molemong oa ho pheta-pheta oa 10 ho isa ho 15. Ka mokhoa ona, o ke ke oa imetsa manonyeletso le likhoele ebe o potlakisa mesifa.
Ho arohana ka matsatsi a mararo ho shebahala tjena:
| Mantaha (sefuba + triceps + deltas) | ||
| Mochine oa khatiso oa benche ea Dumbbell | 4x10 |  |
| Ho lutse sefubelu sefubeng | 3x10-12 |  © Makatserchyk - stock.adobe.com |
| Bench e hatisa ka mokhoa o moqotetsane | 4x10 | |
| Ho lutse mochini oa khatiso oa dumbbell | 4x10-12 |  © Makatserchyk - stock.adobe.com |
| Ho hula ha tšepe e pharaletseng | 4x12 | © Makatserchyk - stock.adobe.com |
| Ho sotha bencheng | 3x12-15 |  |
| Laboraro (morao + biceps) | ||
| Mohala o pharaletseng oa karolo e kaholimo ho sefubeng | 4x10 |  © Makatserchyk - stock.adobe.com |
| Mokha oa dumbbell e le 'ngoe ho ea lebanta | 4x10 |  |
| Moqotetsane Reverse Grip Row | 3x10 | © Makatserchyk - stock.adobe.com |
| Ho hula ka holimo holima block | 3x10 |  © tankist276 - setokong.adobe.com |
| Li-curls tsa dumbbell tse emeng | 3x10 |  |
| Khutlisa li-crunches bencheng | 3x10-12 |  |
| Labohlano (maoto) | ||
| Li-squats tsa mahetla a Barbell | 4x10-12 | © Vitaly Sova - stock.adobe.com |
| Li-squats tsa mochini oa Hack | 3x10-12 |  © mountaira - stock.adobe.com |
| Dumbbell Straight Leg Deadlift | 4x10-12 | |
| Lumpe tsa Smith | 3x10 |  © Alen Ajan - stock.adobe.com |
| Borokho ba Glute le barbell kapa mochini | 4x10-12 |  © Tlhahiso ea ANR - stock.adobe.com |
| Namane e emeng ea phahama | 4x15 | © Makatserchyk - stock.adobe.com |
Ho hatisoa karohano ena e lokela ho ba li-quadriceps, mesifa le marako - libaka tseo banana ba bangata ba li nkang li "le mathata". Ho molemo ho sebetsa lihlopha tse setseng tsa mesifa ka mokhoa o batlang o le bonolo e le hore o se ke oa imetsa manonyeletso le methapo le ho tsepamisa mohopolo mathateng ohle a thupelo sehlopheng sa mesifa, ebe tsoelo-pele ea eona e tla ba kholo.
Lenaneo la mantlha bakeng sa ba qalang
Ba qalang ba lokela ho hola butle-butle nakong ea thupelo. Qaleho e nepahetseng likhoeling tse 'maloa tsa pele ke lenaneo la mantlha la koetliso moo o sebetsang' mele oa hau kaofela ha o ikoetlisa. Sena se tla etsa mobu o nonneng bakeng sa koetliso e eketsehileng ea matla: ithute mokhoa o nepahetseng, fumana boima ba mesifa ea pele, o be matla le ho lokisa manonyeletso le methapo bakeng sa mosebetsi o tebileng. Ho ikoetlisa ka makhetlo a mararo ka beke ho tla lekana.
Ka lebaka la hore ba qalang ba na le litekanyo tse nyane, mesifa e tla ba le nako ea ho fola, le ho sebetsa hararo ka beke. Hoa hlokahala ho chencha ho arohana ha litekanyo tse sebetsang li eketseha haholo 'me u ikutloa hore ha u sa khona ho fola hantle.
Mohaho ona o na le lithupelo tse peli tse lokelang ho fapanyetsana. Mohlala, bekeng ea pele ka Mantaha o etsa ea pele, ka Laboraro - ea bobeli, ka Labohlano - hape oa pele, mme ka Mantaha oa beke e tlang - hape le boikoetliso ba bobeli, joalo-joalo.
| Ho ikoetlisa 1 | ||
| Bench o tobetsa | 4x10 | |
| Ho ina hodima mekoallo e sa lekanang | 3x10-12 | |
| Lits'oants'o tse kholo | 4x10-12 | |
| Mokha oa dumbbell e le 'ngoe ho ea lebanta | 4x10 | |
| Ho lutse mochini oa khatiso oa dumbbell | 4x10-12 | © Makatserchyk - stock.adobe.com |
| Mochine oa khatiso oa maoto | 4x10-12 | |
| Leshano le kobehile maotong ka simulator | 3x12 |  © Makatserchyk - stock.adobe.com |
| Ho sotha bencheng | 3x12 | |
| Ho ikoetlisa 2 | ||
| Sekamela khatiso ea dumbbell | 4x10 | © Makatserchyk - stock.adobe.com |
| Bench e hatisa ka mokhoa o moqotetsane | 4x10 | |
| Moqotetsane Reverse Grip Row | 3x10 | © Makatserchyk - stock.adobe.com |
| T-bar mola ka moqotetsane ts'oarello tšoanang | 3x10 |  |
| Ho hula ha tšepe e pharaletseng | 4x12 | © Makatserchyk - stock.adobe.com |
| Li-squats tsa mochini oa Hack | 4x10-12 | © mountaira - stock.adobe.com |
| Lefu la Romania Dumbbell Deadlift | 4x10-12 | |
| Leoto le leketlileng le phahama | 3x10-12 | |
Leka ho eketsa lits'oants'o tsa matla ka nako e 'ngoe le e' ngoe ea boithapollo, empa ho se joalo ka litšenyehelo tsa theknoloji. Lenaneo ha le kenyeletse ho bolaea batho ba khale le li-squats, hobane hona ke boikoetliso bo boima haholo le bo sithabetsang ho kenyeletsoa lenaneong la mantlha la koetliso bakeng sa ba qalang. Taba ea mantlha, o hloka ho theha corset ea mesifa ka ho etsa tse ling, boikoetliso bo bonolo ka mokokotlong le maotong, mme ke feela kamora moo o qalang ho ithuta mokhoa oa ho bolaea le ho sesa ka litekanyo tse nyane tsa ho sebetsa (ka ho khetheha tlasa tataiso ea mokoetlisi).
