U batla ho betla Abs ea hao le ho theola boima ba 'mele? Leka Li-Workout tsena tsa Rope

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

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Haeba u khathetse ke ho etsa li-cardio tsa khale tsa ho chesa mafura le ho aha mesifa, o lokela ho leka ho ikoetlisa ka liropo, boikoetliso bo phephetsang bo etsoang ka ho sebelisa likhoele tse telele, tse boima.

Boikoetliso ba Rope ea Ntoa ke Eng?

Ho ikoetlisa ka liropo tsa ntoa ke koetliso e phahameng ea nako e telele (HIIT). Boikoetliso bona bo matla bo thata hoo bo eketsang lebelo la pelo ea hau mme bo kenyelletsa ho sebetsa ha mesifa eohle ea mmele o holimo.

Koetliso ena e boetse e loketse ba batlang ho chesa mafura le ho aha boima ba 'mele. Liropo li tla ka bolelele le botenya bo fapaneng mme e ka tlamelloa habonolo palong mme e ka etsoa hae kapa setsing sa boikoetliso.

Ho ikoetlisa ka liropo tsa ntoa ho sebetsa letsohong le leng le le leng ka thoko, ka hona ho felisa ho se leka-lekane ha matla ha o ntse o betla mesifa.

Melemo ea ho ikoetlisa ka liropo ke efe?

Boikoetliso bo botle bakeng sa 'mele oa hau o kaholimo mme bo sebetsa mesifeng ea abs, morao le glutes. U ka eketsa 'mele oa hau o ka tlase ka ho kenyelletsa mekhatlo e kang mats'oafo, ho tlola le li-squats tse sebetsang le maotong a hao. E boetse e haha ​​mesifa mahetleng a hao, mantlha le li-biceps. Ka tsela ena o ka lebisa mmele oa hau o kaholimo le o tlase ka nako e le 'ngoe.

Phuputso ea 2015 e phatlalalitsoeng ho Journal of Strength le Conditioning Research e fumane hore boikoetliso ba ropo ea ntoa bo sebetsa hantle ho sebetsaneng le lits'oants'o tsa kantle le lesapo la mokokotlo ka har'a lumbar ea mokokotlo.

Mosebetsi oa Rope Rope o Chesa Mafura Joang?

Ho ikoetlisa ho potlakile ebile ho matla hoo ho tla thusa ho chesa likhalori tse pakeng tsa 300 le 350 ka halofo ea hora. Ha u chese lik'hilojule feela empa le metabolism ea hau e nchafatsoa ho fihlela lihora tse 36 kamora hore u qete ho ikoetlisa. Sena se bolela hore o tla chesa mafura ha o robetse le mosebetsing letsatsing le hlahlamang.

Mona ke mokhoa oa ho qala ka mefuta ena ea boikoetliso ba liropo tsa ntoa.

1. Maqhubu a Fapanyetsana

Maqhubu a fapaneng ke e 'ngoe ea lithupelo tse ratoang ka ho fetisisa tsa ntoa. Leqhubu le tloaelehileng le etsoa ka ho sebelisa matsoho e leng tsela e ntle ea ho tsepamisa maikutlo ho li-biceps tsa hau.

Mokhoa oa ho etsa: Ema o le molelele lehetla le maoto a arohane. Tšoara qetello ea thapo letsohong le leng le le leng 'me u khumame ka mangole hanyane ebe u hulela mahetla morao. Ebe o otlolla letsoho holimo ho theha motsamao o ts'oanang le leqhubu mme ha o ntse o tlisa thapo fatše, otlolla letsoho le fapaneng ho ea holimo.

2. Maqhubu a sephara a Arm

Boikoetliso bona ba letsoho le le leng le shebile mesifa ea hau ea mantlha, haholoholo mesifa e tebileng e tšehetsang mpa ea hau e ka hare e tsejoang hape e le mesifa e ka mpeng.

Mokhoa oa ho etsa: Lula boemong ba mapolanka ha u ntse u leka-lekanya ka letsoho le leng 'me u etse leqhubu la lateral ka thapo ea ntoa le letsoho le leng. Etela ebe o fetohela letsohong le leng. Letsoho la hau le lokela ho lula le phahamile empa thapo e ka ama fatše.

3. Maqhubu a Noha ea Ntoa

Koetliso ena e matlafatsa mesifa ea morao, matsoho le mesifa ea mpa.

Mokhoa oa ho etsa: Ema le maoto a hao arohane 'me mangole hao halofo squat. Bea matsoho 'me u tšoare thapo ka pel'a' mele oa hau. Otlolla matsoho le ho khutla ka potlako ho etsa leqhubu la lateral e le hore liropo li phunyeletse.

4. Rams Slams

Boikoetliso ba ropo slam bo ama mahetla a hao, matsoho, mokokotlo le mesifa ea hau.

Mokhoa oa ho etsa: Emisa maoto a hau a arohane 'me u tšoere thapo e le' ngoe letsohong le leng le le leng. Fokotsa matsoho ka bobeli ka holim'a mahetla a hau ka lehlakoreng le leng ha u ntse u otlolla mangole 'me u phahama ka maoto. Ho tloha boemong bona, o tla tlameha ho theola thapo fatše ka matla a felletseng mme o phete ketso eo.

5. Masapo a Ropo ea Ntoa

Sesepa sa ntoa ke tsela e ntle ea ho tsepamisa maikutlo mahetleng a hau kaha e thusa ho matlafatsa mesifa.

Mokhoa oa ho etsa: Qala sebakeng sa squat. Tšoara thapo ka matsoho ka bobeli 'me u etse selikalikoe se le seng ka lipheletsong tse peli tsa thapo. Ntlha ea pele, qala ka ho tsamaea ka lehlakoreng le leng ebe u tsamaea ka lehlakoreng le leng ho ea bohareng ba hora.

6. Lintoa tsa ntoa tsa ntoa

Thapo ea ntoa e fofa ke phapang e ngoe eo u ka e lekang mokokotlong oa hau kaofela. Ke boikoetliso bo thata bo tla matlafatsa mesifa ea hau ea morao.

Mokhoa oa ho etsa: Lula fatše 'me u shapole ntlha e' ngoe le e 'ngoe ea thapo joalokaha eka u otlolla matsoho joalo ka mapheo. Litseko tsa hau li lokela ho khumama hanyane.

7. Li-Twists tsa Russia

Boikoetliso bona bo tla phephetsa mesifa ea hau hore e tsitse ha o ntse o sebelisa mahetla le matsoho ho sisinya thapo. Sena se sebetsa hantle bakeng sa mesifa ea mpa, mahetla le matsoho.

Mokhoa oa ho etsa: Lula fatše maoto a hao a kobehile 'me u tšoare lipheletsong tsa thapo ka thata ho ea lethekeng la hao le letona. Butle-butle, itšetleha ka morao hore mokokotlo oa hau o kenelle 'me' mele oa hau o lule o otlolohile. Phahamisa matsoho ka bobeli ebe u tsoka lithapo ka lehlakoreng la hau le letona ebe u fetela ka lehlakoreng le letšehali.

Arolelana sengoloa sena!

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