Thupelo ea boikoetliso ba Dumbbell

A: sefuba
1. Mochine oa khatiso oa Recumbent: haholo-holo ikoetlisetsa botenya ba pectoralis kholo ea mesifa le sefuba.
Ketso: Robala bencheng ea hau u kentse li-dumbbells matsohong ka bobeli, u kentse li-dumbbells mahetleng a hao, liatla li shebile holimo, sutumetsa li-dumbbells ho fihlela matsoho a otlolohile, u etse khefu 'me u khutlele butle-butle boemong. , Ho lumella ho khutsufatsoa ka botlalo le katoloso e felletseng ea kholo ea pectoralis.
2. Push e phahameng ea oblique: haholo-holo ka mesifa ea sefuba.
Khato: ntlha ea mantlha ea ts'ebetso e ts'oana le mochini oa khatiso o sa fetoheng, phapang ke hore bokaholimo ba setulo bo fetoloa ho likhato tse 30 ~ 40 tsa tšekamelo, bo rapaletse ho e etsa.
3. Linonyana tse sa tsoa khutla: haholo-holo li ikoetlisetsa sefuba se bohareng.
Ketso: Robala bencheng, li-dumbbell tse peli, liatla tse fapaneng, matsoho a mabeli ka kotloloho ka holim'a sefuba, matsoho a mabeli a koba setsoe mahlakore ka bobeli a li-dumbbells ho fihlela boemong bo tlase, mesifa ea sefuba e atoloha ka botlalo, mesifa ea sefuba e qobella liphaka li phahamisa ho khutlisa.

Ya bobedi: lehetla
1. Keletso: Haholo-holo ikoetlisa ka lihlopha tse ka pele, tse bohareng le tse kamorao.
Khato: ho lula, li-dumbbell tse peli lehlakoreng la 'mele, likhahla tse peli kantle, palema ka pele, ka arc ho sutumelletsa li-dumbbells ho ea fihla ntlheng e phahameng, ema nakoana, o laole li-dumbbells ho latela tsela ea pele (arc). Tlhahiso: U ka e etsa e eme, ka matsoho ka bobeli ka nako e le 'ngoe, kapa ka letsoho le le leng ka ho le leng.
2. Ho phahamisa hamorao: haholo-holo ikoetlisa pampitšana ea deltoid e bohareng.
Ketso: Hang li-dumbbells ka bobeli ka pel'a maoto a hau, itšetleha pele hanyane, koba likhahla tsa hao hanyane, 'me u phahamise litšepe mahlakoreng a hao ho ea bophahamong ba mahetla. Kenya mesifa ea "deltoid" boemong ba "tlhoro ea tlhoro". Khefutsa, butle butle o khutlele taolong ea mahetla Hape ho ka etsoa ka letsoho le le leng, ho potoloha ha matsoho a mabeli.
3. Lembella lehlakoreng le phahameng: haholo-holo ikoetlisa kamorao ho deltoid.
Ketso: Tšoara li-dumbbells tse peli, liatla li shebane, khumama le mangole, 'mele o tsitsitse, matsoho ho fihlela mahlakoreng, ebe o laola ho khutla butle.
Ho hlabana ka mahetla: Tsepamisa maikutlo ho mesifa ea trapezius.
Khato: Tšoara li-dumbbells ka bobeli lehlakoreng la hau, khumama mangole hanyenyane, o kokotse mmele oa hau o kaholimo pele, phahamisa mahetla a hau ka botlalo, leka ho ama tsebe ka tsebe, emisa nakoana, ebe o laola le ho khutlisa butle butle.

Boraro: morao
Ho soka sekepe ka matsoho ka bobeli ho kobehile: Ho shebana le latissimus dorsi.
Ketso: Koba mangole a hau hanyane, ts'oara lesela matsohong ka bobeli, leketlisa ka pele le tlase 'meleng oa hau,' me u sebelise matla a khutsufatso ea latissimus dorsi ho phahamisa dumbbell ho ea setsoeng le bophahamong ba lehetla kapa ho phahama hanyane ho feta boemo ba lehetla, emisa Hlokomela: ha u soka seketsoana, mesifa ea latissimus dorsi e sebelisoa haholo le ho atolosoa. 'Mele o kaholimo ha oa lokela ho phahamisoa ho qoba matla a kalimo.
2. Ho koba letsoho le le leng: Haholo-holo ka mokokotlong o ka ntle le ka morao.
Ketso: Tšoara sekoti ka letsoho le shebile ka hare mme letsoho le leng le ts'ehetsa ankora lengoleng la leoto le le leng ho tsitsisa 'mele. khutla butle (otlolla ka botlalo ka morao), ebe u chencha ho tloha lehlakoreng le leng ho ea ho le leng.
3. Ho hula leoto le otlolohileng: Tsepamisa maikutlo mokokotlong o ka tlase, gluteus maximus, le biceps femoris.
Khato: ts'oara li-dumbbells matsohong ka bobeli 'me u leketlise ka pele ho' mele, maoto a bulehile ka tlhaho, bophara ba mahetla, maoto a otlolohileng, morao ka ho otloloha, 'mele pele, hlooho holimo, ho fihlela mmele o kaholimo o batla o lekana le lefatše. konteraka le ho qobella mmele o kaholimo hore o khutlele morao.


Nako ea poso: Jul-13-2021