Litaba

Ho hula ka thata ke motsamao oa khale hoo re bonang batho ba bangata ba kileng ba ikoetlisa ba o kenyelletsa mekhoeng ea bona ea boikoetliso.Ho hula ka thata ho tsejoa ho sebelisa 80% ea mesifa ea 'mele, hobane ho hula ka thata ke ho ikoetlisa moo mesifa, batho ba bangata ba nang le maikutlo a fapaneng, kahoo u nahana hore ho hula ka thata ke ho ikoetlisa mesifa kapa maoto a morao?

Ho tloha mokhatlong ka boeona, ho hula ka thata ke ho koetlisa motsamao oa letheka
Le hoja ba fapaneng ba rona re ikutloa ka likhato tse fapaneng ha re hula ka thata, ba bang ba rona ba na le bohloko ba morao, ba bang ba na le mokokotlo, 'me ba bang ba na le mahlaba a noka le maoto.Empa bakeng sa ho sisinyeha ka boeona, ho hula ka thata ke ho itloaetsa ho sisinyeha ha marako.Ha re hula ka thata, 'mele eohle ea rona e lula e tsitsitse, ntle le lenonyeletso la noka.'Me hip joint flexes otlolla ketso, ke karolo ea mosebetsi o ka sehloohong oa mesifa ea coxal, kahoo ho hula ka thata ke ho itloaetsa liketso tsa buttock.

Empa u ka boela ua itloaetsa ho khutlela morao
Empa ka metsamao e fapaneng le maemo a fetoha, o ka hula ka thata ka phello ea koetliso ea morao.Tsela ea ho etsa sena ke ho hula mahare a mahetla morao 'me likhahla tsa hau li khutlela morao ha u ntse u hula.Ke hore, nakong ea ho hula ka thata, u se ke ua qeta ho roka li-barbell, kahoo ho hula ka thata ho na le phello ea koetliso ea morao.Empa ho bua ka kakaretso, e ntse e etelletsa pele ka buttock ea boikoetliso.

Mabapi le moralo oa boikoetliso, ho hula ka thata ho lokela ho bolokeloa letsatsi la morao
Ho hula ka thata ketso ena, le hoja koetliso ea maoto a ka tlaase e fuoa pele, empa ha u etsa moralo oa boikoetliso, u lokela ho itloaetsa leoto letsatsing leo?Che, haeba u ikoetlisa kamehla le ka matla a phahameng, u tla fumana hore ho phahamisa ka thata ha hoa lokela ho ba ka letsatsi la leoto.

Sebetsa ka mokokotlong le maotong a hao, u arohane ka hohle kamoo u ka khonang
Haeba ho hula ka thata le ho squat li lokela ho aroloa ka hohle kamoo ho ka khonehang, a re kenye sehlooho se seng mona, 'me re itloaetse ho khutlela morao le maoto le tsona li lokela ho aroloa ka hohle kamoo ho ka khonehang.Mananeo a setso a ho ikoetlisa, ho na le lenaneo la ho sutumetsa le ho hula leoto, ho hula le leoto ka tatellano, ha e le hantle sena ha se ntle.Haeba u etsa moralo oa ho sutumetsa le ho hula, u lokela ho o fetola ho "sututsa le ho hula" kapa "ho sututsa le ho hula ka leoto" ho e-na le mokokotlo le maoto a sa khaotseng.Lebaka le ka sehloohong le tšoana, letheka le ke ke la ema, 'me likarolo tsena tse peli ke tsa ketane e ka morao, tšusumetso e kopanetsoeng e kholo haholo.Haeba mokokotlo o se boemong bo botle, botsitso ba squatting bo futsanehile.Ntle le matla a leoto, barbell e ke ke ea ema e tsitsitse.

Koetliso e thata ea mokokotlo, phello e molemo
Le hoja ho hula ka thata ha ho senye phello ho ea morao, empa ho na le phello ea ho bokella, 'me ho bokella phello ho ntse ho le matla haholo.Kahoo haeba u etsa ho hula ka thata pele ho li-exercising tse ling tsa morao, u ka etsa hore mesifa ea hao ea morao e sebetse haholoanyane, e le hore maikutlo a matla, ho fokotseha le maikutlo a mesifa a be matla haholo.Kahoo ho hula ka thata ho na le phello e ntle haholo ea koetliso ea morao.Taba ea bobeli, pele u itloaetsa ho khutlela morao ho hula ka thata, bokhoni ba hau ba ho tšehetsa leoto la letheka bo tla ba matla, kahoo se latelang se etsa mola o lutseng, mola o kobehileng, mojaro oa liketso o moholoanyane, ketso e tloaelehile.