Bongata ba thobalano e loketseng, e leng ho iketsetsa bothata ba ho koetlisa, ka mabaka a mang a tlōla mekhoa ea ho ikoetlisa bakeng sa matsoho le ho etsa phoso e tebileng. Matšoao karolong ena ea 'mele e qala ho qeta nako e telele,' me letlalo le fetoha lefeela. E shebahala eka ha e khahlehe, esita le haeba u e-na le maoto a mabeli a monate le mochine oa khatiso. Ho hlokahala hore o tsebe ho apesa hantle mesifa ea matsoho, hobane ba bangata ba tšaba hore koetliso e tla lebisa ho thehoa ha phomolo e mpe joaloka banna. Tšabo ena e ke ke ea utloahala ka ho feletseng. Pele, basali ha ba na testosterone e ngata, mme ka bobeli, u lokela ho koetlisa ka thata le ho ja liprotheine le lisebelisoa tse ling bakeng sa sena.
Ho potlakile hakae ho phunye matsoho a hao a hatella?
Khatello ea khale . Batho ba bangata ba tsebahala ho tloha matsatsing a sekolo. Koetliso ena ha e thuse feela ho phunya matsoho, hape e sebelisa maoto, khatiso le morao. Ho na le mefuta e 'maloa ea li-push-up tse fanang ka mefuta e fapaneng e fapaneng. Ho etsa phetolelo ea khale, ho hlokahala hore u hatise leshano. Ke habohlokoa hore 'mele o thehe mola o otlolohileng. Inhale le ho teba haufi le fatše, ho khumama lihlopha e le hore 'mele o bapane le fatše. Khutlela sebakeng sa pele. Etsa litsela tse 'maloa ka makhetlo a mangata. Haeba u batla ho eketsa mojaro, joale u nke li-dumbbells le ho li hatisa pele. U ka boela ua beha leoto le leng ka le leng kapa ua li beha leralleng.
Ho hatella morao . Ho utloisisa ho potlakela ho phunya matsoho a ngoanana, ho bohlokoa ho bua ka ho sutumetsa ka morao. Etsa mosebetsi ona setulong kapa bencheng. Ka lebaka la hae o ka pompa marang-rang. Ema ka morao setulong, lula fatše 'me u phomole matsoho. Moto e fetela pele, e phomola lirethe. Lintlheng li lokela ho buuoa hape. Tšoara matsoho ho fihlela hole le coccyx ho ea fatše e ka bang 5 cm. Khutlela sebakeng sa pele. Palo ea pheta-pheta hape. Ho eketsa mojaro, beha lirethe tsa hau holimo.
Mokhoa oa ho phunya matsoho ka potlako hakae?
E le ho potlakela ho phunya mesifa ea matsoho, koetliso e tloaelehileng ka mocheso o arolelitsoeng ka hloko, hape, lijo tse nepahetseng, moo sebaka se ikhethang se lokelang ho abeloa liprotheine - thepa ea mohaho - ke ea bohlokoa. Ho potlakela ho fihlella liphello tse ikhethang ha ho sebetse, hobane setopo se hloka nako ho etsa mefuta e mecha ea mesifa.
U ka potlakela ho phunya matsoho a hau lapeng joang ka li-dumbbells?
Thepa ea lipapali e fumaneha ho bohle, empa e ka nkeloa sebaka ke mekhoa e ntlafalitsoeng, mohlala, libotlolo tsa metsi kapa lehlabathe. Ho na le mekhoa e mengata e fapaneng ea ho sebelisa li-dumbbells:
- Nka li-dumbbells, boima ba tsona bo sa lokelang ho feta lik'hilograma tse 3. Koala likhapha tsa hao ka lethekeng 'me u se ke ua li fetisetsa nakong ea boikoetliso bohle. Koola likhahla tsa hao, u hulele likobo tsa hao sefubeng. Etsa litsela tse 3 ka makhetlo a 12.
- Koetliso e latelang e thusa ho pompa li-triceps 'me e loketse ba nang le thahasello ea ho phunyeletsa mesifa ea matsoho. Ho kgothaletswa ho kopanya boikoetliso bona le e fetileng bakeng sa ho finyella diphetho tse ntle. Maoto ka bophara ba mahetla 'me a khumama mangole a mabeli,' me matsoho a nka likoboana tsa matsoho. Emela pele, boloka mahetleng ka boemo bo lekanang, mokokotlo o lokela ho bata. Lintlheng tsa likhama 'me u hule likoti tsa hau ho uena, ebe joale, beha matsoho a hao fatše mme u tsose hape.
- Tlanya ho lutse. Nka litšepe tseo u li khumamele liphahlo ho fihlela u fumana lehlakoreng le nepahetseng. Phahamisa matsoho mahlakore 'me u otlolohe, ebe u khutlela morao. Etsa ntho e 'ngoe le e' ngoe ka synchronously. Etsa lihlopha tse 3 tsa makhetlo a 15.
E le hore u finyelle liphello tse ntle, ho hlokahala hore u koetlise bonyane ka makhetlo a mararo ka beke, u fane ka boikoetliso karolo ea bobeli ea koetliso e akaretsang kapa ho etsa thuto e fapaneng, feela bakeng sa mosebetsi matsoho.