12 Boikoetliso ba Boima ba Mahala boo u ka bo etsang ka phaposing ea hau ea ho phomola

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Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Ke 9 p.m. ka Labone. U se u le bohareng ba karolo ea Bachelor (e, u ntse u tšoara) ha ka tšohanyetso u hlokomela hore ha u e-s'o sebetse beke eohle. Ugh . Pele u iteta sefuba ho jeoa ke bolutu ba boikoetliso ba 'mele oa bosiu-o re tšepe, elliptical e ke ke ea u hloloheloa - senya li-dumbbells tse bokellang lerōle ka kamoreng ea hau. Ka mehato e seng mekae e bonolo, u ka qeta boikoetliso ba 'mele o feletseng (ho futhumatsa le bohle) pele Chris Harrison a ka re, Ena ke rosa ea ho qetela bosiung bona. Bala ho tse 12 tsa li-exercising tse ntle ka ho fetisisa tsa mahala tseo u ka li etsang habonolo ka phapusing ea hau ea ho phomola, hammoho le ho shebisisa melemo ea tsona, hore na li fapana joang le mechini le mokhoa oa ho tseba hantle hore na u ka phahamisa boima bo bokae.

Melemo ea Koetliso ea Boima ba Mahala ke Efe?

Ho re thusa ho ikakhela lefatšeng la litšepe tse sa lefelloeng, re ile ra ikopanya le mokoetlisi oa botho oa LA Danny oa tlola , ea nang le boiphihlelo bo fetang lilemo tse leshome sebakeng sa boikoetliso mme a sebetsa le Baetsi ba Instagram joalo ka Jen Atkin, Camila Coelho le Aimee Song. Boima ba mahala bo fana ka melemo e mengata, o re bolella, a phaella ka hore ke karolo ea bohlokoa ea mekhoa ea bareki ba hae. Li na le mekhoa e mengata le e sireletsehileng ho manonyeletso, 'me li ka fana ka liphello tse kholo ho feta mefuta e meng ea koetliso ea ho hanyetsa. Habohlokoa le ho feta, li monate! Ho itšehla thajana, ho kenyelletsa boikoetliso bo sa lefelloeng ba boima bophelong ba hau ba letsatsi le letsatsi le hona ho ka thusa ho thibela likotsi. Ho sa tsotellehe hore na u matha, u palama libaesekele, u sesa kapa u tsamaea feela seterateng, likotsi li ka etsahala ha ho na le ho se leka-lekane meleng ea hau. Hobane boima bo sa lefelloeng bo lebisa lihlopha tse ngata tsa mesifa ka nako e le 'ngoe, li khona ho phephetsa le ho matlafatsa mesifa e nyenyane, e tsitsitseng eo u sa tsebeng hore u na le eona.

Mabapi le lisebelisoa tsa ho ikoetlisa, litekanyo tsa mahala le tsona ke letsete le letle haholo (re rata ena beha ho tloha Amazon ). Seo u se hlokang feela ke sebaka sa lisekoere-mithara tse 'maloa ho qeta boikoetliso bo bongata. Ho feta moo, ha k'hamphani e fihla, ho tlosa lihlopha tse 'maloa tsa li-dumbbells tsela ho bonolo ho feta ho pata Bowflex 3000 e bolelele ba limithara tse robeli.

Boima ba Mahala bo Fapana Joang le Boima ba Mochini?

Ah, khang e kholo: litekanyo tsa mahala khahlanong le boima ba mochini. Li fapane joang? Hona ke eng e tla u fa boikoetliso bo betere? Bakeng sa Saltos, karabo e hlakile: litekanyo tsa mahala, litekanyo tsa mahala, litekanyo tsa mahala. Mechini hangata e sebetsa ka lehlakoreng le le leng, oa hlalosa. Ba na le mokhoa o tsitsitseng oa ho sisinyeha o sebetsang feela sefofaneng se le seng sa ho sisinyeha. Leha ho le joalo, litekanyo tsa mahala li sebetsa. Ho bolela hore li lumella 'mele oa hau ho tsamaea sebakeng joalo ka ha u ne u ka etsa bophelong bo tloaelehileng, ha u ntse u tsamaisa thepa ea ka tlung, u etsa mosebetsi oa jareteng kapa u beha korosari. Ka lebaka leo, ba molemo bakeng sa ho phela hantle ka kakaretso. U tla sebelisa mesifa e eketsehileng, chesa lik'hilojule tse ngata le ho ntlafatsa ho se leka-lekane ha mesifa. Phuputso e entsoeng ke Journal of Strength and Conditioning Research e boetse e fumane bopaki ba ts'ebetso e kholo ea mesifa nakong ea boikoetliso bo sa lefelloeng ba boima bo bapisoang le mochine oa boima o tataisoang (ka bobeli ho etsisa mochine oa khatiso oa benche). Nka seo, Bowflex 3000.

Nka Etsa Qeto Joang Hore Ke Tla Phahamisa Boima bo Bokae?

Haeba u le mocha ho litekanyo tse sa lefelloeng 'me u sa tsoa qala, li-dumbbells tse bobebe-kae kapa kae ho tloha ho lik'hilograma tse peli ho isa ho tse hlano-li tla u lumella hore u tsepamise maikutlo foromo ha u ntse u phephetsa' mele oa hau. Haeba u kile ua bapala lefatšeng la li-dumbbell empa u ne u sa tsebe hantle hore na u ka nka boima bofe, Saltos e fana ka tlhahiso ea hore u latele melao ena e 'meli e bonolo: E 'ngoe, etsa bonnete ba hore u na le foromo e nepahetseng. Haeba u se na foromo e nepahetseng, mohlomong u tla intša kotsi ’me u thehe mekhoa e mebe eo ho leng thata ho e tlohela. Mme bobedi, mamela mmele wa hao. Haeba boima bo qala ho chesa ka rep 9 kapa 10, 'me reps 11 le 12 e le phephetso empa e ka khoneha ha u ntse u boloka sebōpeho se nepahetseng, u na le boima bo nepahetseng. Haeba u feta ka makhetlo a 12 ka mokhoa o bonolo, ke nako ea ho fumana ntho e boima ho feta.

Empa botle ba 'nete ba litekanyo tsa mahala? Ha ho hlokahale hore u phahamise boima ba 'mele ho fumana sephetho, Saltos o re. Boikoetliso ba 'mele bo tlase, bo phahameng haholo bo tla etsa hore u ikutloe u le matla, u tsitsitse, u tiisitsoe. U itokiselitse ho fufuleloa? Qetella lipotoloho tse peli tsa potoloho ena ea likarolo tse tharo, boikoetliso ba 12 (hammoho le ho futhumatsa!) Bakeng sa boikoetliso bo potlakileng le bo monate boo u ka bo etsang hoo e ka bang kae kapa kae.

RELATED: Likoetliso tse 12 tsa Arm bakeng sa Basali ba Hlokang Lisebelisoa tsa Zero

Boikoetliso ba ho futhumatsa

Ho etsa hore mali a phalle le ho otla ha pelo ea hao holimo, tsamaea har'a letoto lena la matsoho a likarolo tse 'nè u tšoere li-dumbbell tse boima ba lik'hilograma tse hlano letsohong ka leng. Etsa hore maoto a hao a arohane ka bophara ba noka, mangole a kobehile hanyenyane, sefuba se kobehile 'me lehare le kopane. Qetella lihlopha tse peli tsa li-reps tse hlano ka 'ngoe, u phomole ka mor'a sete e' ngoe le e 'ngoe ha ho hlokahala.

Y-T-W-L

Y: Etsa hore matsoho a hao a leketle ka mahlakoreng a hau. Beha likhahla tsa hau li otlolohile, phahamisa matsoho a hao holimo ho hlooho ea hau ho fihlela li-biceps tsa hau li le haufi le litsebe tsa hau, u etsa tlhaku Y. Ka tlaase 'me u phete ka makhetlo a mahlano.

T: Etsa hore matsoho a hao a leketle ka mahlakoreng a hau. Ho boloka likhahla tsa hau li otlolohile, otlolla matsoho a hao ho ea ka mahlakoreng ho fihlela a lekana le mahetla a hao, a etsa tlhaku T. Ka tlaase 'me u phete ka makhetlo a mahlano.

HO: Koba litsoe tsa hau ka matsoho a hau a shebile ka hare, a bapile. Ho boloka ho kobeha litsoeneng tsa hau, phahamisa matsoho a hao holimo le morao, ho etsa tlhaku W. Penya likhahla tsa mahetla ka holimo ho chesa mesifa e ka morao. Theola 'me u phete ka makhetlo a mahlano.

L: Etsa hore matsoho a hao a leketle ka mahlakoreng a hau. Phahamisa ka mahetla a hao ka litsoe tsa hau tse supang ho etsa angle ea 90-degree ho fihlela matsoho a hao a ka holimo a bapile le fatše. Ha u ntse u itšetlehile ka litsoe, potoloha matsoho a hau holimo le ka morao, u etse tlhaku L. Fetola u khutlela fatše, lokolla matsoho a hao mahlakoreng a hao 'me u phete ka makhetlo a mahlano.

Boikoetliso ba 'mele o ka Holimo

1. Dumbbell Hammer Curl + Lehetla Tobetsa Combo

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla le matsoho ka mahlakoreng a hau, u tšoere dumbbell letsohong ka leng. Fetola liatla tsa hau hore li shebane joalokaha eka u tšoere hamore.
   
   
2. Beha likhahla tsa hau haufi le 'mele oa hau, kobetsa li-dumbbells ho fihla mahetleng a hao, u eme hanyenyane 'me u pete li-biceps tsa hau. Ebe o tobetsa li-dumbbells holim'a hlooho ea hau ho fihlela matsoho a otlolohile.
   
   
3. Ka mokhoa o laoloang, theola litekanyo ka tatellano e tšoanang 'me u phete.

2. Sefuba sa Dumbbell Press

1. Robala ka mokokotlo oa hao maoto a otlolohile kapa a kobehile hanyenyane, u tšoere dumbbell letsohong le leng le le leng ho ea ka mahlakoreng a mahetla a hao. Liatla tsa hau li lokela ho shebana le maoto a hau sebakeng sa ho qala.
   
   
2. Tobetsa litekanyo ka holim'a sefuba sa hau, u phahamise litsoe tsa hau ho fihlela matsoho a otlolohile. U se ke ua phunya mokokotlo oa hau. Kopanya mokokotlo oa hau hore mokokotlo oa hau o ka tlase o lule o bataletse fatše.
   
   
3. Tlas'a taolo, khutlisetsa litekanyo fatše butle ho fihlela u feta mahetleng a hao 'me u phete.

3. Mela e Kobehileng

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell letsohong ka leng. Mangole a hao a kobehile hanyenyane 'me mokokotlo oa hao o otlolohile, o ikamahantse letheka ho fihlela torso ea hau e shebile fatše.
   
   
2. Tsamaisa matsoele a hau holimo le morao ka mor'a 'mele oa hau ho fihlela boima bo se bo felile, kapa bo fetile hanyane,' mele oa hau. Kopanya mahare a mahetla holimo, joalokaha eka u leka ho petetsa ho hong pakeng tsa bona.
   
   
3. Ka ts'ebetso e laoloang, butle-butle fokotsa litekanyo ho khutlela sebakeng sa ho qala ebe u pheta.

4. Triceps Kickbacks

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell letsohong ka leng. Mangole a hao a kobehile hanyenyane 'me mokokotlo oa hao o otlolohile, o ikamahantse letheka ho fihlela torso ea hau e shebile fatše.
   
   
2. Koba matsoho a hau ho ea ka lehlakoreng la 90-degree le litsoele tsa hau li le haufi le 'mele oa hau. Phahamisa li-dumbbells holimo le morao, u ntse u itšetlehile ka litsoe, ha u ntse u otlolla matsoho a hao 'me u phahamisa, u kenya li-triceps tsa hau.
   
   
3. Ka mokhoa o laoloang, theola litekanyo ka tatellano e tšoanang 'me u phete.

Boikoetliso ba 'Mele o ka Tlase

5. Dumbbell Swings

*Haeba e fumaneha, o ka sebelisa kettlebell le mona.

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell e le 'ngoe ka matsoho a mabeli.
   
   
2. Ntle le ho pota mokokotlo oa hau, khumama mangole hanyenyane, u sutumelletsa letheka la hao morao 'me u sutumelletsa dumbbell fatše pakeng tsa maoto a hao.
   
   
3. Ha boima bo qala ho ea pele, koala li-hamstrings le li-glutes, sutumelletsa letheka la hao pele 'me u tsokele dumbbell ho ea fihla sefubeng. Tsamaiso ena e lokela ho tsamaisoa ka ho feletseng ke maoto a hau. Ha ua lokela ho sebelisa matsoho kapa mahetla ho phahamisa boima ba 'mele. Ka holimo ho mokhatlo ona, kenya letsoho la hau la mantlha, li-glutes le li-quads.
   
   
4. Lumella boima hore bo khutlele fatše pakeng tsa maoto a hao 'me u phete.

6. Li-RDL tsa Leoto le le Leng (Ma-Romanian Deadlifts)

* Boemo ba boima ba boikoetliso bona bo tla ipapisa le ho tenyetseha ha hamstrings ea hau. Haeba u hloka setulo (kapa motsoalle oa ho ikoetlisa) ho u thusa ho tsitsisa, e-ea bakeng sa eona.

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell e le 'ngoe letsohong la hao le letšehali ka pel'a serope sa hau.
   
   
2. Ka ho khumama hanyenyane leotong la hao le letona, romela leoto la hao le letšehali morao le holimo ha u ntse u fanyeha torso ea hau pele joalokaha eka e moleng o le mong. Boloka leoto la hao le letšehali le otlolohile 'me letsoho la hao le letšehali le le ka ntle ho lumella lebelo la dumbbell ho lebisa sefuba sa hau fatše.
   
   
3. Ho boloka mokokotlo oa hau o bataletse, tsoela pele ho khumama thekeng ho fihlela dumbbell e ka ba bolelele ba bohareng ba shin.
   
   
4. Kenya li-hamstrings tsa hau 'me u tsamaee ka serethe sa hau ho sutumelletsa letheka la hao pele ebe u khutlela sebakeng sa ho qala. Pheta 'me u fetole mahlakoreng.

7. Dumbbell Mohato-Ups

* Bakeng sa sena, o tla hloka ho qapa ka lisebelisoa tsa hau. Sebelisa bethe ea hau, setuloana sa litepisi, setulo se tlase kapa tafole e tiileng ea kofi ho nyoloha. (Mohato oa bobeli oa litepisi le ona oa sebetsa.)

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla le matsoho ka mahlakoreng a hau, u tšoere dumbbell letsohong ka leng.
   
   
2. Tsoha ka leoto la hao le letona, u hatelle ka serethe ho otlolla leoto la hau. Hlahisa leoto la hao le letšehali ho ea kopana le leoto la hao le letona holimo.
   
   
3. Koba lengole la hao le letona 'me u theohe fatše ka leoto la hao le letšehali. Tlisa leoto la hao le letona fatše ho kopana le leoto la hao le letšehali fatše. Pheta 'me u fetole mahlakoreng.

8. Goblet Squats

1. Qala u eme moo maoto a hao a leng pharalla hanyenyane ho feta sebaka sa noka se arohaneng 'me menoana ea hau e le ka ntle. Koba likhahla tsa hau 'me u tšoare dumbbell e le' ngoe ka matsoho ka bobeli bohareng ba sefubeng sa hau ka motheo oa palema e 'ngoe le e' ngoe ka lehlakoreng le leng la lehlakoreng le leng la dumbbell.
   
   
2. Ho qoba khatello ea maikutlo e sa batleheng mokokotlong oa hau, kenya letsoho la hau 'me u shebelle pele (u se ke ua sheba fatše). Tobetsa letheka la hao morao 'me u qale ho khumama mangole ho qala squat. Tsepamisa maikutlo tabeng ea ho boloka sefuba sa hao se le telele, sternum e shebile pele, litsoe li shebile ka ntle ha u ntse u tsoela pele ho hatella letheka la hao morao. Boemong bo tlaase ka ho fetisisa, letheka la hao le lokela ho fella hanyenyane ka tlas'a mangole a hau.
   
   *Khutsa moea! Etsa bonnete ba hore mangole a hao a lumellana le maqaqailana. Haeba li fetela ka nģ'ane ho menoana ea hau, atolosa boemo ba hau hanyenyane.
   
   
3. Tobetsa ka lirethe tsa hau ho fetola motsamao le ho khutlela sebakeng sa ho qala. Tobetsa li-glute tsa hau 'me u hatelle letheka la hau pele holimo.
   
   
4. Khutlela sebakeng sa ho qala 'me u phete.

Boikoetliso ba mantlha

9. Sefate sa patsi

1. Qala ka ho ema, maoto a hao a arohane ka bophara ba mahetla, u tšoere dumbbell e le 'ngoe ka matsoho a mabeli. Ho boloka mokokotlo oa hau o tsitsitse, khumama ka lehlakoreng la hao le letona ho fihlela dumbbell e le ntle le ka ntle ho shin ea hao e nepahetseng.
   
   
2. Sotha 'mele oa hau ka letsohong le letšehali 'me u phahamise boima ba' mele holimo le 'meleng oa hao ka matsoho a otlolohileng ho fihlela o le ka holim'a lehetla la hao le letšehali. Ha u ntse u phahamisa, sotha letheka le torso ho ea ka letsohong le letšehali ha u ntse u phahama holim'a menoana ea hau ea letsoho le letona 'me u pota-pota, joalokaha eka u phunya kokoanyana ka tlas'a leoto la hao. Sebelisa mesifa ea hau ea mantlha ho laola motsamao.
   
   
3. Fetolela ho sotha 'me u khutlisetse boima ka ntle ho shin ea hao e nepahetseng, u boloke matsoho a hao a otlolohile.
   * Se ke oa potlakela mona! Sena sohle se mabapi le taolo.
   
   
4. Khutlela sebakeng sa ho qala 'me u phete.

10. Serussia Sotha

1. Qala ka ho lula u lutse maotong a hao a otlolohile, u tšoere dumbbell e le 'ngoe ka matsoho a mabeli. Itšetleha hanyenyane e le hore torso le lirope tsa hao li etse sebopeho sa V, li hohela mokokotlo oa hau ho boloka mokokotlo oa hao, mahetla le hlooho e phahamisitsoe. Tšela maoto a hau maqaqailaneng 'me u tšoare dumbbell bohareng ba sefuba.
   
   
2. Ha u ntse u leka-lekanya, sebelisa li-oblique tsa hau ho sotha 'mele oa hau ho tloha ka lehlakoreng le leng ho fihlela boima bo le lisenthimithara tse seng kae ho tloha fatše. Boloka maoto a hau a khutsitse ka hohle kamoo ho ka khonehang.
   
   
3. Phallela 'me u phete.

11. Apple Pickers

1. Qala ka ho lula u lutse maotong a hao a otlolohile, u tšoere dumbbell e le 'ngoe ka matsoho a mabeli. Itšetleha hanyenyane e le hore torso le lirope tsa hao li etse sebopeho sa V, li hohela mokokotlo oa hau ho boloka mokokotlo oa hao, mahetla le hlooho e phahamisitsoe. Tšela maoto a hau maqaqailaneng 'me u tšoare dumbbell bohareng ba sefuba.
   
   
2. Ha u ntse u leka-lekanya, sebelisa li-oblique tsa hau ho sotha torso ea hau ka ho le letona, u phahamisa boima ka holim'a lehetla la hao ho fihlela matsoho a otlolohile, joalokaha eka u nka apole sefateng. Sotha ka letsohong le letšehali 'me u khutlisetse boima ka lethekeng la hao le letšehali, u hokahane le abs ea hau nakong eohle ea motsamao.
   
   
3. Phallela, fetola mahlakoreng 'me u phete.

12. Plank + Dumbbell Row

1. Qala ka maoto a mane sebakeng sa mapolanka ka dumbbell letsohong le leng le le leng 'me maoto a hao bonyane a arohane le hip-width.
   
   
2. Kopanya abs le maoto a hau ho boloka 'mele oa hau o khutsitse ka hohle kamoo ho ka khonehang. Qala mola ka ho khanna setsoe se le seng holimo le morao ka mor'a 'mele oa hau ho fihlela boima bo se bo lekana kapa bo fetile hanyenyane. Kopanya lehare la mahetla holimo 'me u leke hore u se ke ua itšetleha haholo ka letsoho la hao le emeng.
   
   
3. Ka ts'ebetso e laoloang, butle-butle fokotsa boima ba 'mele ho khutlela sebakeng sa ho qala. Fetola mahlakoreng 'me u phete.

Lisebelisoa tsa rona tsa Boikoetliso li Tlameha ho ba le:

Horoscope Ea Hau Hosane

Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang