Ho ts'oara sekhutlo meheleng (L-lutse meheleng) ke boikoetliso bo tsitsitseng bakeng sa nts'etsopele ea mesifa ea boralitaba le morao. E na le ho boloka maoto a otlolohileng a otlolohileng ka pela hao ka lehlakore le letona, ha semathi se leketlile ntlheng e otlolohileng ea bophahamo ba ho hula meheleng. Mofuta oa sekhutlo sa meheleng o batla o le thata ho feta ho boloka sekhutlo se koaletsoeng bareng, hobane ha ho lekanngoa ka lesakaneng la masale, li-biceps le liphaka li kenya letsoho mosebetsing. Ka hona, ho ts'oara sekhutlo meheleng ke boikoetliso bo babatsehang eseng feela bakeng sa mesifa ea mpa, empa le bakeng sa ho eketsa matla a litlamo, hape e matlafatsa methapo ea litsoeng le litone hantle.
Lihlopha tse ka sehloohong tsa mesifa ke li-rectus abdominis, latissimus dorsi, li-deltas tsa morao-rao, li-biceps le li-forearm.
Mokhoa oa ho ikoetlisa
Mokhoa oa boikoetliso o na le algorithm e latelang ea motsamao:
- Ema masaleng u sebelisa litšoaro tse tloaelehileng kapa tse tebileng. Hopola hore mokhoa ona o tla nka nako e telele 'me re hloka ho ts'oaroa ka mokhoa o sireletsehileng. Sebelisa magnesia bakeng sa ho thella hanyenyane meheleng.
- Etsa hula e le 'ngoe e felletseng' me u notlele ka holimo, ka lipalo u tšoaetse mesifa eohle mokokotlong le matsohong.
© Yakobchuk Olena - stock.adobe.com
- Ka boikokobetso phahamisa maoto a hau ka pel'a hau e le hore a thehe lehlakoreng le letona le 'mele oa hau,' me u lule sebakeng sena. Leka hore o se ke oa ba khumamela nako e telele kamoo ho ka khonehang - ka tsela ena o tla fumana molemo o moholo ho tsoa boikoetlisong bona, kaha mesifa ea rectus abdominis e tla sebetsa ka thata.
© Yakobchuk Olena - stock.adobe.com
- Tlisa maoto a hau fatše 'me u tlole meheleng.
Meaho ea koetliso
Haeba u nka qeto ea ho kenyelletsa ho ts'oara sekhutlo meheleng ea lenaneo la hau la koetliso, li-complexes tse ka tlase li tla u tsoela molemo.
