BOIKOETLISO BO MOLEMOHALI BA 18 HO EKETSA BOPHAHAMO BA HAU - PAMPEREDPEOPLENY.COM

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Ho hola molelele kamora lilemo tse tloaelehileng tsa 18 ho haufi le ho se khonehe. Leha ho le joalo, ha ho bolele hore ho ke ke ha khoneha! Bolelele ba hau le tšebetso ea ho hola e hoholo e susumetsoa ke lintlha tse 'maloa joalo ka tikoloho, lihormone, liphatsa tsa lefutso le phepo e nepahetseng. Empa, ha e bolele hore ha ho na mekhoa e tla u thusa ho hola.

Ho ikoetlisa ke mohato oa pele le oa mantlha o o thusang ho fumana bophahamo bo eketsehileng. Ho eketsa bophahamo ba hau o hloka ho otlolla lesapo la mokokotlo, molala le mesifa ea maoto mme seo se ka fihlelleha habonolo ka boikoetliso bo bonolo ^[1] .

Mona ke tse ling tsa boikoetliso bo sebetsang ka ho fetisisa bo tla u thusa ho eketsa bophahamo ba hau ^[pedi] .

Boikoetliso Bakeng sa ho Eketsa Bophahamo ba Hau

1. Ho leketlisa

Sebelisa matsoho a hau e le tšehetso, leketlisa 'mele oa hau fatše. Sena se thusa ho otlolla mesifa ea hau, ka hona ho khothaletsa ho eketsa bophahamo ba hau ^[pedi] .

Mokhoa oa ho

Ema bareng u sebelisa matsoho.
Boloka matsoho le mokokotlo o otlolohile.
Lula boemong ba metsotsoana e 30.
Pheta se tšoanang bonyane makhetlo a mararo ka letsatsi.

2. Ho matha

E 'ngoe ea boikoetliso ba bohlokoahali ba ho eketsa bophahamo ba hau, ho matha ho thusa ho etsa hore maoto a hao a be malelele. E sebetsa hantle haholo ha e etsoa hang kamora ho kena bohlankaneng kapa boroetsaneng, empa e ka etsoa neng kapa neng bophelong ba hau ^[3] .

3. Ho tlola

Ka bobeli ho monate ebile ho molemo, ho tlola ho thusa ho eketsa bophahamo ba hau hobane ho kenyelletsa ho tlola. Ho qhomela ha o tlola thapo ho matlafatsa maoto a hao mme ho a etsa hore a teletsana qetellong ho o thusa hore o be molelele ^[pedi] .

Hlokomela : Ha o ntse o tlola le ho tlola, etsa bonnete ba hore maoto a hao ka bobeli a siea le ho oela holimo ka nako e le 'ngoe.

4. Litsela tse kobehileng

Ho ikoetlisa ho thusa ho etsa hore mesifa ea namane ea hau e hōle. Meeli e emeng, joalo ka ha lebitso le bontša, holisa mesifa ka lehlakoreng le emeng - ka tsela eo e etsa hore o be molelele.

Mokhoa oa ho

Ema 'me u boloke maoto a hao a arohane hanyane hanyane.
Inama fatše 'me u leke ho ama fatše.
U se ke ua khumama.
Pheta makhetlo a 7-8.

5. Ho phahamisa menoana

Boikoetliso bona bo bonolo haholo ho etsoa. Ha u sebelisa matla menoaneng ea hao 'me u nanabela holimo, mesifa e matsohong a hao, hammoho le maoto a hao aa phahama ^[4] .

Mokhoa oa ho

Ema ka menoana ea hao ea maoto le mokokotlo otlolohile.
Otlolla mesifa maotong ha o ntse o nanabela.
Ka nako e ts'oanang, beha matsoho holimo ho leka ho fihla siling.
E phete hape ho latela takatso ea hau.

6. Maotong a phahameng

E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho eketsa bolelele ba hau ke ka ho phahamisa maoto. Ha u ikoetlisa ka maoto, maoto a hau a feta ka mokhoa o boima oa ho otlolla - ho baka keketseho ea bophahamo.

Mokhoa oa ho

Robala ka sefahleho le liatla.
Beha liatla tsa hau mahlakoreng a sefuba sa hau.
Phahamisa maoto ka bobeli ka hohle kamoo ho ka khonehang, ha o ntse o boloka maoto a hao a otlolohile hape a kopane.
Ts'ehetsa mokokotlo oa hau ka matsoho, ha ho hlokahala.
Pheta se ts'oanang ka metsotso e ka bang 10 ka ho pheta-pheta nako le nako ha metsotsoana e 60.

7. Ho raha leoto le leng

E thehiloe ho tsoa 'Tae Kwon Do', mofuta oa bonono ba Korea, leoto le leng la ho raha leoto le thusa ho holisa mesifa maotong a hau. ^[pedi] .

Mokhoa oa ho

Ema o otlolohile holim'a mmete.
Otlolla 'mele oa hau ho fihlela o phahamisa leoto la hau le letona.
Boloka matsoho a hau a le haufi le sefuba 'me u boloke litebele tsa hao li tiile.
Qala ho raha leholimo ka metsotsoana e ka bang 30 ebe u pheta ts'ebetso ena ka leoto la hau le letšehali.

8. Qhomela squats

Ho etsa boikoetliso bona ho thusa boemo ba mesifa le manonyeletso a 'mele o ka tlase, e leng ho thusang ho ntlafatsa bophahamo ba hau ^[5] .

Mokhoa oa ho

Qala ka boemo bo tloaelehileng ba ho ema.
Ikhulelle ka mokokotlong ka ho theola letheka morao le tlase, ha o ntse o koba mangole.
Iphahamise ka maoto ha u tsoa ka squat ha u ntse u tlola.

9. Mermaid otlolla

Boikoetliso bona bo kenyelletsa ho otlolla li-intercostal tsa hau (lihlopha tse 'maloa tsa mesifa tse tsamaeang lipakeng tsa likhopo) le mesifa ea mahetla. Boemo ba 'mele bo hloka hore o boloke mmele oa hau o otlolohile mme o kenyelletsa lehetla la hau, moo ho otlolla mesifa ho thusang ho o etsa molelele.

Mokhoa oa ho

Lula fatše u khumame ka mangole ka tlase ka lehlakoreng le letšehali.
Tšoarella maqaqailaneng ka letsoho le letšehali.
Phahamisa letsoho la hao le letona, otlolla le ho fihlela hlooho ea hau.
Ikutloe u otlolohile hantle ka lehlakoreng le letona la 'mele oa hau.
Tšoara metsotsoana e 20 ho isa ho e 30.
Pheta ka lehlakoreng le leng hape.

10. Mapolanka a mahlakoreng

Boikoetliso bona bo thusa ho otlolla mesifa ea maoto, joalo ka boikoetliso bo bong bo sebetsang bakeng sa ho eketsa bophahamo ba hau. E boetse e thusa ho etsa hore maoto a hao a be matla le ho ba masesaane ^[pedi] .

Mokhoa oa ho

Robala ka lehlakore, u boloke mahetla a hao a otlolohile ka tlasa molala oa hau.
Otlolla maoto ebe u beha letsoho la hau le letšehali lethekeng la hao le letšehali.
Tšehetsa abs ea hau ha u ntse u phahamisa letheka fatše 'me u fihle boemong ba letsoho la hao le letona.
Etsa 'mele oa hau o kopane fatše.
Lula boemong ba metsotsoana e 30.

Boikoetliso Bakeng sa 'Mele oa Hau o ka Holimo

11. Phetoho ea 'mele

Boikoetliso bona bo thusa ho eketsa ho kobeha ha mokokotlo oa hau o ka tlase le mokokotlo o kaholimo, ka hona ho baka ho eketsa bophahamo ba hau ^[pedi] .

Mokhoa oa ho

Robala moseme 'me mahetla a hao a bataletse fatše.
Boloka matsoho a hau a otlolohile ka mahlakoreng le liatla tsa hau li shebile fatše.
Koba mangole 'me u atamele maoto a hau haufi le marako.
Hlakola mokokotlo oa hau, hore noka e phahamisoe.
Tšoara likotlo ebe u lumella maoto le mahetla hore a tšehetse boima ba hau.
Tšoara boemo bonyane metsotsoana e 30 ebe u pheta.

12. Ho saroloha ka lehlakore

Ho ema le ho otlolla boemong bona ho thusa mesifa ea hau ho hola le ho lelefatsa. Lehlakoreng le otloloha le ho matlafatsa mesifa ea intercostal. Sesebelisoa sena sa ho ikoetlisa se otlolla mesifa ho tloha ka morao ho ea mahetleng ^[6] .

Mokhoa oa ho

Ema o otlolohile mme o boloke maoto a hau hammoho.
Kopanya matsoho hammoho, o otlolla hlooho ea hau.
Koba 'mele oa hau o kaholimo ho le letona.
Tšoara metsotsoana e 20 'me u khutlele sebakeng sa pele.
Pheta habeli ebe u chencha mahlakore.

13. Sebaka se tlaase sa lunge

Boikoetliso bona bo hloka hore o khumame mokokotlo le mmele o kaholimo, e leng mokhoa o tobileng ka ho fetesisa oa ho eketsa bophahamo ba hau. Ho otlolla 'mele o kaholimo ho thata, empa ho etsa litulo tse tlase ho ka thusa ho tsamaisa mesifa.

Mokhoa oa ho

Notlela liatla tsa hau ka menoana ea hau.
Otlolla matsoho ka pele ho leoto la hao le letona.
Koba leoto la hao le letona 'me u otlolle leoto la hao le letšehali.
Otlolla hohle kamoo o ka khonang 'me u lule setulong metsotsoana e 30.

Tsamaea mokokotlo oa mokokotlo

Ka ho tsepamisa mohopolo mokokotlong oa hau, mesifa ea hau, le mpeng, mokokotlo oa mokokotlo o thusa ho otlolla likarolo tsena tsa 'mele oa hau, ho o thusa ho hola ^[pedi] .

Mokhoa oa ho

Lula u le molelele 'me u otlolohe maoto.
Abela maoto a hau hanyane mme o lule o le molelele kamoo o ka khonang ho tloha botlaaseng ba mokokotlo oa hau.
Otlolla matsoho mme u fihlelle ka lirethe tsa hao, u kenye mesifa ea maoto.
Etsa ka mokhoa oa hore mokokotlo oa hau o thehe C, o shebile mpa ea hau e tlase.

15. Lithoriso le borokho ba letheka

Ho etsa boikoetliso bona ho thusa ho ntlafatsa maemo le ho eketsa bophahamo ba hau. Ka ho otlolla maqhubu a letheka, mokokotlo oa hau o ka tlase oa phahama, hammoho le mokokotlo oa lirope tsa hau.

Mokhoa oa ho

Robala ka mokokotlo 'me u otlolle matsoho fatše ho tšoara maqaqailana a hao.
Phahamisa mangole le letheka le tšoanang le fatše.
Qetella ka ho phahamisa 'mele oa hao lethekeng, o otlolla mokokotlo oa hau.

16. Ho sesa ka mobu

Ho sesa hape ho bitsoang mobu o ommeng, ho sesa hoa etsoa ka sepheo sa ho eketsa bolelele ba hau le ho ntlafatsa maemo a mesifa ea 'mele.

Mokhoa oa ho

Robala holim'a sephara 'me u phahamise maoto, ka bonngoe.
Otlolla matsoho ka pele mme o etsise boemo ba hau ho ba ho sesa.
E etse metsotso e 10-15.

17. Ho khumama lehlakore

Boikoetliso bona bo shebile ho otlolla mesifa ea letheka. Hammoho le seo, e thusa ho matlafatsa lehlakore la hau la lebota, e tiisa mokokotlo mme e ntlafatsa boemo ba hau ba mmele e kentse letsoho ho eketsa bophahamo ba hau. ^[pedi] .

Mokhoa oa ho

Ema ka maoto o otlolohile fatše.
Koba 'mele oa hau ka lehlakore ebe o otlolla hohle kamoo o ka khonang.
Tšoara boemo metsotsoana e 30.
Pheta ka lehlakore le leng la mmele.

Ikoetlise Bakeng sa 'Mele oa Hao o Tlaase

18. Leppa le le leng

Motsoako oa boithabiso le boikoetliso, ho qhomela leoto le le leng ho tsepamisitse maikutlo ho ntlafatseng matla a mmele oa hau o tlase, ka hona ho thusa ho eketsa bophahamo ba hau. ^[7] .

Mokhoa oa ho

Emisa matsoho a hao ka ho otloloha o supile siling.
Hop ka leoto la hau le letšehali makhetlo a leshome.
Hop ka leoto la hau le letona makhetlo a leshome.
Pheta.

Sheba Litšupiso tsa Sengoloa

[1]Ho ea ho H.T .. G. H. (2016). Mokhoa oa ho matlafatsa Hormone ea kholo ea kholo hore o hole hofeta ka tlhaho. Naleli.
[pedi]Decathalaon. (ke). LITLHAKISO TSE 30 TSE LING TSA HO EKETSA BOPHELO [Blog poso]. E khutlisitsoe ho, https://sportsadvice.decathlon.in/advice-alias/30-best-exercises-increase-height-tp_14731
[3]Hermanussen, M., & Scheffler, C. (2019). Bophahamo ba 'mele e le sesupo sa sechaba. Litokomane tsa Anthropology, 28 (1), 47-60.
[4]Milgrom, C., Finestone, A., Levi, Y., Simkin, A., Ekenman, I., Mendelson, S., ... & Burr, D. (2000). Na boikoetliso bo matla ba tšebetso bo hlahisa mefuta e phahameng ea tibial ho feta ho matha?. Koranta ea Brithani ea bongaka ba lipapali, 34 (3), 195-199.
[5]Carvalho, A., Mourão, P., & Abade, E. (2014). Litlamorao tsa boikoetliso ba matla bo kopantsoe le boikoetliso bo ikhethileng ba plyometric ka popeho ea 'mele, bophahamo bo otlolohileng le nts'etsopele ea matla a maoto a maoto ho libapali tse phahameng tsa banna tsa letsoho: thuto ea linyeoe. Tlaleho ea kinetics ea motho, 41 (1), 125-132.
[6]Bobbert, M.F, & Van, A. S. (1994). Litlamorao tsa ho matlafatsa mesifa ho bophahamo ba paatsepama: thuto ea ketsiso. Bongaka le mahlale a lipapali le boikoetliso, 26 (8), 1012-1020.
[7]González-Ravé, J. M., Machado, L., Navarro-Valdivielso, F., & Vilas-Boas, J. P. (2009). Litholoana tse matla tsa boikoetliso bo boima, ho ikoetlisa, le ho ikoetlisa le ho ikoetlisa ka ho tlola ka squat le ts'ebetso ea ho tlola. Journal ea Matla le Patlisiso ea Boemo, 23 (2), 472-479.