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Ha re ikoetlisa, re shebana haholo le mpa, maoto le 'mele o kaholimo. Hangata re tloaetse ho sheba liphaka tse shebahalang li le boima hanyane ho feta kamoo ho neng ho lebelletsoe. Haholo-holo molemong oa basali, lipehelo tsa mafura li tsepamisitsoe haholo matsohong. Kahoo, o hloka ho tsepamisa maikutlo matsohong a hau le nakong ea boikoetliso. Ho na le boikoetliso bo ikhethileng ba ho fokotsa mafura a tsoang matsohong.
Ka linako tse ling, leha o qeta ho ikoetlisa ka thata, o hloleha ho fihlela matsoho a matle le a boreleli. Mafura a bolokiloeng matsohong a ka etsa hore e shebahale e le boima ebile e le pulpy. Kahoo, ho na le mekhoa e 'maloa eo ka eona u ka sebelisang matsoho a hau le ho a tlisa ka sebopeho se nepahetseng.
Ho qoba matsoho a boima le a phuthulohang, o tlameha ho tsepamisa mohopolo sebakeng seo le ho ikoetlisa ho chesa mafura matsohong. Mafura a letsoho a ka fokotsoa feela ka ho kopanya boikoetliso le phepo e nepahetseng. Motsoako oa koetliso ea pelo le khanyetso e loketse ho fokotsa mafura a letsoho. Kahoo, mona ke tse ling tsa boikoetliso bo botle ba letsoho ho leka ha o batla ho fokotsa mafura a letsoho le ho a bua.
Boikoetliso bo 10 ba ho fokotsa mafura a letsoho:
Li-push up
Ena ke e 'ngoe ea boikoetliso bo botle ka ho fetesisa bo sa shebaneng feela le matsoho a hau, empa le' meleng o holimo. Haufinyane litšoaneleho tsa letsoho li tla sebetsa mahetleng, matsohong le sefubeng.
Triceps ina
Ke boikoetliso ba letsoho bo sebetsang hantle bo bonoang ka morao ho matsoho a hau. Beha setulo ka morao 'me u khumame (likhato tse 90 likutung tsa hao) u its'etleha matsoho haufi le setulo bakeng sa tšehetso. Ha o khumama fatše maoto a tla otloloha. Hula holimo le tlase joaloka li-push up. Boikoetliso bona bo tla sebetsa mesifeng ea letsoho e tla otloloha ka lebaka la ho hula.
Triceps Tobetsa
Ema o otlolohile 'me u tšoare li-dumbbells matsohong ka bobeli. Hona joale phahamisa matsoho ka li-lbs tse 3 ho isa ho tse 5 holim'a hlooho ea hau ebe u li koba ka morao hore li felle ka mora hlooho ea hau. Butle butle o khutlele boemong bo tloaelehileng kamora metsotsoana e 10 ebe o e pheta makhetlo a 10.
Li-curls tsa Biceps
Boikoetliso bona ba letsoho bo chesa mafura mme bo a bopa hantle. U hloka ho ema u otlolohile 'me u tšoare li-dumbbells liatleng tsa hao. Li koale ho fihlela litsoeng, li tšoare ebe o phutholoha. Pheta hape.
Diagonal ea Hlaha
Le mahetla a hau a thusa ho bina 'mele o kaholimo le ho o bopa. Bakeng sa matsoho a masesaane le a lithane, o hloka ho sebetsa sefubeng le mahetleng. Leka boikoetliso bona ho fokotsa mafura a letsoho le mahetla.
Liteboho Kickback
Boikoetliso bona ba letsoho bo sebetsa mafung a bokelletseng ka morao a matsoho. Koba pele 'me u phomole letsoho la hao le letšehali setulong. Tšoara sekoti ka letsohong le letona 'me u se phahamise ka likhato tse 90 likoung tsa hao. Hula li-dumbbells morao le holimo.
Dumbbell o Ikhethetse Ho Fofa Lifofane
Boikoetliso bona bo phahamisa matsoho, mahetla le mokokotlo. Ema o otlolohile kapa u paqame bolo ea boikoetliso, 'me u otlolle maoto ka bophara ba mahetla. Koba pele ho etsa hore 'mele oa hau o tšoane le fatše. Tšoara li-dumbbells letsohong le leng le le leng ebe u li hasanya ka bophara joalo ka ha u fofa.
Ho tsamaisa Plank
Ke boikoetliso bo bonolo bo lekanyang matsoho le ho fokotsa mafura a tikolohong eo. Kena maemong a mapolanka 'me u tsamaise matsoho le' mele ka bonngoe.
Mokha o otlolohileng
Boikoetliso bona ba letsoho bo sebetsa ka morao holimo, mahetleng le li-biceps. Ema o otlolohile 'me u leka-lekanye boima ba' mele oa hau le maoto ka bophara bo batlang bo arohane. Hona joale tšoara li-dumbbells letsohong le leng le le leng ebe u li tlisa ho fihlela lehetleng. Theola mme o phete hape.
Tobetsa sefubeng Ball
Boikoetliso bona ba letsoho bo shebana le li-triceps, mahetla, sefuba, mesifa ea mantlha, glutes le maoto. Thetsa bolo ka mahlo a shebile leboteng mme mmele wa hao o ka tlase o tshehetswa ke maoto fatshe. Boemong bona ba borokho, koba litsoeng, tlisa litekanyo sefubeng sa hau. E hule ka ho otloloha 'me u phutholohe. Pheta hape.
