Banana ba bangata ka mor'a ho theola boima ba 'mele ba hlokomela hore matsoho a shebahala a le mabe, hobane letlalo lea phunyeha,' me mesifa e fosahetse. Ho lokisa bothata ho tla thusa ho ikoetlisa matsohong le mahetleng. Ho molemo ho itloaetsa holong, hobane ho na le lisebelisoa tse eketsehileng, tse u lumellang ho potlakisa ts'ebetso ea ho phunya. Kaha mesifa e matsohong e nyenyane, ho finyella sephetho ha ho nke nako e ngata.
Ke eng e etsang ho fokotsa boima ba 'mele?
Haeba u kenyelletsa litekong tsa hao tse rarahaneng matsohong le mahetleng, joale u ka bona pono e sa tšoanelang. U se ke ua tšaba hore matla a ho ikoetlisa matsohong a tla etsa hore e be a maholo, hobane ho nka nako e telele ho koetlisa le ho nka lipapali tsa lipapali. Etsa ka makhetlo a 2-3 ka beke, u ikoetlisa ka lihlopha tse 3 tsa linako tse 12-15. Ho etsa lithuto tsohle, ho etsa boiteko, ho emisa pululo.
Ho ikoetlisetsa matsoho holong ea boithabiso:
- Ho phunya matsoho ka li-barbell . Koetliso ena e etselitsoe ho pata biceps. Ema u otlolohile 'me u tšoare mohaho o tsoang ka tlaase matsohong a hau a otlolohileng, u supa matsoho. Etsa ho kokotseha / ho sa khelose setulong, ho phahamisa sefuba sefubeng. Ho bohlokoa hore u se ke ua etsa mehato e meng ea 'mele.
- Mochine oa khatiso oa benche oa French . Koetliso ena ea motheo matsohong a tla lumella ho hlahisa triceps. Etsa lipontšo ka dumbbells le barbell. Lula ka bencheng, u tšoere li-dumbbells ka matsoho a eketsehileng. Ntlha ea bohlokoa - palema e lokela ho lebisoa ho e mong. E kenyelletsa hanyenyane ho ea pele li-projectiles li behoa ka holim'a hlooho ea hau. Tšoara matsoho ka mahlakoreng e le hore li-dumbbell li ka morao hloohong ea hau, ebe o khutlela ho FE. Hlokomela hore matsoho a tsoang mahetleng le ho ea ho likhahla a lokela ho ema.
- Mochine oa khatiso . Ho ithuta triceps, u ka etsa mosebetsi ona, empa ho fumana sephetho, ho bohlokoa ho sebelisa boima bo boima. Ipehele bencheng 'me u boloke projectile matsohong a hao a matona ka holim'a sefuba. Fokotsa lebota ho ea fihla sefubeng le ka mor'a nako e khutšoanyane, khutlela ho FE. Lihlopha li lokela ho bolokoa e le haufi le 'mele kamoo ho ka khonehang.
- Tšoaea likoti ho senotlolo . Nka li-dumbbells mme o li boloke ka letsohong le letona ka tlas'a hau ka lethekeng. Liatla tsena li lokela ho lebisoa ho 'mele. Etsa ho hula ha li-dumbbells ho senotlolo, ha o ntse o tsamaisa likhahla ka hohle kamoo ho ka khonehang. Pele hoa hlokahala ho phahamisa mahetla le lihlopha 'me ke feela li-dumbbells. Etsa ntho e 'ngoe le e' ngoe hantle ntle le ho qeta. Etsa hore sefahleho sa hau se lule se le sephahla '