Banana ba bang, ba qala ho koetlisa, ba ikhethela libaka tse ling, tse hlokang mosebetsi o sebetsang ka ho fetisisa le ho lebala ka ho feletseng hore 'mele oa motho ke ntho e le' ngoe, 'me nts'etsopele e le' ngoe e ke ke ea lebisa ho letho le molemo. Ha ho bonolo hore u fumane bonyane lenaneo le le leng la litsebi, le fanang ka mojaro o moholo maotong le mochine oa khatiso mme ha ho mojaro matsohong le ka morao. Hlaola 'mele oa hau e lokela ho ba o lekana, ke feela moo u tla finyella liphello tse ntle. Ke ka lebaka leo li-biceps li ikoetlisa bakeng sa banana li bohlokoa ho feta banna.
Mesebetsi ea mantlha ea li-biceps: likhothaletso bakeng sa ba qalang
Haeba u qalile ho ithuta, kapa u sa tsoa hlokomela hore ho hlokahala hore u ikoetlise ka li-biceps, ho bohlokoa ho hopola melao ea bohlokoa e tla etsa hore mosebetsi oa hau o sebetse o sireletsehile. Kahoo, lenane la bona le feletseng:
- U se ke ua ikoetlisa letsatsi le leng le le leng, hobane mesifa e ntse e fokola haholo bakeng sa mojaro o joalo. Ho eketsa e lokela ho ba butle-butle. Qala ka mosebetsi oa 2-3 ka beke, 'me u eketse lenane la bona butle-butle.
- Lisebelisoa tsa kgolo le terene e khōlō ea lichelete hang ka beke. Haeba sepheo sa hao ke ho tlisa matsoho a hau tonus, u se ke ua imela ka makhetlo a 'maloa ka beke.
- U ka fumana li-exercice tse ngata tsa ho itšehla thajana, moo li-biceps feela li sebetsang teng, empa lithupelo tsa motheo li sebetsa hantle. Ka mohlala, ho hula ka tlaase, kapa ho hula mohahong o tsitsitseng. Haeba u se u sa kopane nako e telele, u itokolla mekhoa ea boikoetliso ho li-biceps, u ke ke ua kenyeletsa lenaneong.
- Bakeng sa ho hōla ha mesifa, ho kgothaletswa ho etsa ditlhahiso tse 8-12, le ho eketsa matla a matsoho - 6-8.
- Koetliso e le 'ngoe ha ho hlokahale ho kenyelletsa litlhahlobo tse fetang 1-2 ho li-biceps. Leha ho le joalo, libeke tse ling le tse ling tse peli ho isa ho tse 'nè, ho ikoetlisa tsena ho buelloa hore ho fetoloe ho ba bang.
- Ho koetlisa biceps ho khothalletsoa hammoho le ka morao, sefuba, mahetleng, triceps le forearms.
Lokisa liketso tsa biceps
Ho na le mekhoa e mengata e fapaneng, re fana ka mohlala o tummeng ka ho fetisisa. Kenyelletsa mosebetsing oa bona bakeng sa 1-2 ho bona nako le nako.
- Hlahloba. E eme, mokokotlo o otlolohile, maoto a lehetla-bophara bo arohane. Hlakola, phahamisetsa matsoho holimo, ema moo ka metsotsoana e 15-20, theola matsoho. Pheta ka makhetlo a 10.
- Sebelisa li-biceps tse nang le bar ('mele oa' mele). Ho qala sebaka: ho ema, maoto a mahetla ka bophara, maoto a lekana, a matsohong a li-barbell kapa bodybard, a li tšoere ka morao (liatla tsa letsoho), mokokotlo o otlolohile. Etsa phefumoloho, tšoara phefumoloho ea hao 'me u phahamise sebaka ho fihlela boemong ba holimo sefubeng, khefu. Lihlopha li lokela ho lula ka mahlakoreng, 'me maqeba-a se ke a khutsa. Butle-butle fokotsa sebaka, empa u se ke ua hlokomoloha setlolo ka ho feletseng.
- Koetlisa "tsosoa ho tloha leboteng." Ho qala boemo: ho eme, ho itšetleha ka lerako kapa ho itšetleha leboteng la Sweden. Etsa lihlopha tse peli tsa li-push-ups tse 10.
- Koetlisa "tsubella ho tloha fatše ho tloha mangole". Ho qala setulo: phomola fatše ka matsoho a otlolohileng, lengole le likala tsa menoana e le hore 'mele o tsoang hloohong ho ea mangole ke mola o otlolohileng. Etsa lihlopha tse peli tsa li-push-ups tse 10.
- Koetlisetsa "ho sutumelletsa ho tloha fatše". Ho qala boemo: phomola fatše ka matsoho a otlolohileng le likala tsa menoana e le hore 'mele o tloha hloohong ho ea ka maoto ke mola o otlolohileng. Etsa lihlopha tse peli tsa li-push-ups tse 10.
- Koetlisa "ho hula". Utlolla sephahla (sefate sa palema ho uena) ka holim'a sefapano, e leng boemong ba hlooho. Ho kopa matsoho, hula 'mele. Etsa palo e kholo ea linako.
Boholo ba litlhahiso tse fanoeng ka morero o motle bakeng sa ba qalang le ho thusa hore lenaneo la koetliso le phethehe haholoanyane.