Joang ho pometsa mokokotlo oa hau ka li-dumbbells?

Basali ha ba thahaselle ho ikoetlisa tse thusang ho phunyeletsa mokokotlo oa bona, hobane mosali e mong le e mong o batla ho ba motho ea bonolo le ea fokolang 'me a ipate ka morao o motona. Maikutlo a hore ho ikoetlisa ka morao ho tla etsa hore e be khōlō, 'me u fositse bakeng sa banna. Ho ikoetlisa kamehla bakeng sa morao, u tla fumana boemo bo botle, matlafatsa mokokotlo mme, ka mokhoa o makatsang, tiisa mpa. Mele ea rona ho na le bahanyetsi ba mesifa, e leng se etsang ketso e fapaneng kamanong, e kenyelletsa mesifa ea mpa le lumbar spine. Ka mantsoe a bonolo, ho etsa hore mpa e lule e otlolohile, o lokela ho supa ka morao.

Boikoetliso

A re talimeng litsela tse 'maloa tsa ho phunya mesifa ea morao ka likoti tse nyenyane.

  1. Lethathamo la li-dumbbells ka slope. Maqeba a mahetla a mahetla a khumama ka mangole, a otlolohile ka morao, mahetleng a theoha, likoti tse matsohong. Etsa hore setopo se ka pele se fetele ka lehlakoreng la 45 °. Hona butle-butle hula li-dumbbells ho lethekeng, ebe u khutlela sebakeng sa pele. Etsa bonnete ba hore liphahla li khutlela morao ka ho hlaka, 'me li se ke tsa fapana ka litsela tse fapaneng, ho leka feela ho sebelisa mesifa ea morao.
  2. Ho lengoa ka sekhahla ka thōko. Matšoao a mahetla a sephara a khumama ka mangole, a khutla ka ho toba, mahetleng a theoha. Re theola kutu ho ea ho 45 °, mahlakoreng a sefubeng sefubeng a se a khumama ka likhahla. Butle-butle le otlolla matsoho ka mahlakore ka hohle kamoo ho ka khonehang, ebe o khutlela sebakeng sa bona sa pele butle-butle. Ka boikoetliso bona, o ka phunya mesifa e ka morao ka ho fetisisa ka sekoti.
  3. Ho phallela pele. Ema e otlolohile, maoto a lehetla a arohane, a khutlele ka ho toba, mahetleng a theoha, marotholi a matsoho. Butle-butle butle-butle ho kokotsetsa 'mele pele, o sa khumama maotong, joale, khutlela sebakeng sa pele. U se ke ua potoloha morao nakong ea boikoetliso.

Koetliso e 'ngoe le e' ngoe e lokela ho etsoa ka makhetlo a 20-25 'me u se ke ua lebala hore u ka boela ua khutlela lapeng ka li-dumbbells. Botle le bophelo bo botle matsohong a hau!