Litaba tsa indasteri
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Ho satalla ha mesifa ea maoto ho lokela ho etsa joang?U otlolla joang?
Ka mor'a boikoetliso bo bong, kamehla re ikutloa hore mesifa ea rona ea maoto e na le boima bo itseng, haholo-holo ka mor'a ho matha, maikutlo ana a hlakile haholo.Haeba e sa imolohe ka nako, e ka 'na ea etsa hore leoto le be le teteaneng le ho feta, kahoo re lokela ho otlolla boima ba leoto ka nako.Na ua tseba hore na u etse eng ka ...Bala haholoanyane -
Mokhoa oa ho etsa ho bula mahetla, mokhoa oa ho bula lehetla tlhokomelo
Koetliso ea mahetla e bulehileng ho sisinyeha ha mahetla mokhoa oa ho etsa 1, supine passive lehetla ho bula - bula lehlakore le ka pele la lehetla / sefuba Bakeng sa boholo ba mahetla a batlang a sataletse ba qalang ba ka sebelisa boikoetliso bo bonolo ba mahetla a bulehileng.Supine holim'a sebaka sa marang-rang, beha setopo sa yoga ...Bala haholoanyane -
Lenaneo la ho ikoetlisa ka li-dumbbell barbell
Mantaha: Karolo e ka sehloohong ea boikoetliso - sefuba Qetella lihlopha tse tharo tsa Super fitness.Super Fitness 1: Tlatsa lihlopha tse 3 tsa linonyana tse holimo tsa oblique dumbbell, 8-10 reps ka sete.Etsa lihlopha tse tharo tsa 8-10 reps ea mochine oa khatiso ntle le khefu.Super Workout 2: Tlatsa lihlopha tse 3 tsa 10-12 reps ka hora e le 'ngoe ...Bala haholoanyane -
Mochini oa koetliso ea letheka o koetlisa motsamao mme o susumetsa mesifa ea noka ka botebo
Li-buttocks ke karolo e bonahalang haholo ea 'mele, kahoo sebōpeho sa marako ke sa bohlokoa haholo.Batho ba bangata ba nahana ka mekhoa e fapaneng ea ho koetlisa letheka la bona.Ho boetse ho na le metsamao e mengata ea koetliso ea letheka, e se nang libetsa le lisebelisoa, joale ua tseba hore na ke metsamao efe ea koetliso ea lisebelisoa tsa hip?Smith squat Squ...Bala haholoanyane -
Boikoetliso ba li-dumbbell bo u thusa ho lahleheloa ke mafura a letsoho
Kaha hona joale batho ba bangata ba sebetsa ka pel'a k'homphieutha, ho lula nako e telele ho ka etsa hore ka hare ho matsoho a hao a hahe.Arm flab ha e lahlehe habonolo ha e se e holile, 'me e tla etsa hore' mele oa hau o ka holimo o shebahale o le moholo.Kahoo ho molemo hore re be le matsoho a mosesane.A na u tseba actio...Bala haholoanyane -
Melemo ea "barbell fitness" bakeng sa banana ke efe?Ke boima bo bokae bo loketseng banana?
Ha re bua ka lisebelisoa tsa boikoetliso, hangata re ka nahana ka li-dumbbells kapa li-barbells, bakeng sa banana, ho bonahala eka lisebelisoa tsena tse peli tsa ho ikoetlisa li boima bo fokolang, empa ha e le hantle, re ka 'na ra ba le ho se utloisisane ho itseng, li-dumbbells le li-barbells li na le litekanyo tse fapaneng tseo u ka khethang ho li khetha, barbell fitness ke ntho e ntle haholo ...Bala haholoanyane -
Metsamao ea khale ea "barbell fitness" ke efe?U ka etsa tse kae?
Barbell ke mofuta oa lisebelisoa tsa boikoetliso tseo re li sebelisang ha re ikoetlisa mesifa ea rona.Ha ho bapisoa le li-dumbbells, thepa ena e boima ho feta.Bakeng sa ho ikoetlisa hantle, hangata re sebelisa metsamao e meng ea khale ea "barbell".Joale na ua tseba hore na metsamao ea khale ea "barbell fitness" ke efe?Ho hula ka thata P...Bala haholoanyane -
Lisebelisoa tsa boikoetliso ba mahetla
Ha re koetlisa mesifa e meng, ho ke ke ha qojoa ho sebelisa thepa ea ho ikoetlisa ho re thusa ho ikoetlisa.Mosifa o moholo oa lehetla ke deltoid.Batho ba bangata ba koetlisa mahetla haholo-holo ho iketsetsa matla, e le hore ba ka apara liaparo tse nang le sebōpeho se eketsehileng.Joale u tseba eng ka mahetla t...Bala haholoanyane -
Joang ho haha mesifa e matla ea morao?Mekhoa ea ho ikoetlisa ea mesifa ea morao
Mokokotlo o lokela ho sebetsoa ho tloha holimo ho ea tlase le ho tloha mahlakoreng a fapaneng ho sebelisoa thepa e fapaneng, e le hore e be bophara le botenya, 'me e bonts'a ka botlalo boemo ba monna bo otlolohileng.Mesifa ea morao hase eona feela karolo ea 'mele e kholo ka ho fetisisa le e matla ka ho fetisisa.E entsoe ka ser e rarahaneng ...Bala haholoanyane -
Mokhoa oa ho tseba bokhoni ba ho phefumoloha ka boikoetliso ba 'mele
Batho ba bangata ba 'mele ba atisa ho hlokomoloha bohlokoa ba ho phefumoloha nakong ea boikoetliso, ka linako tse ling ke liphoso tsa ho phefumoloha tse etsang hore re se ke ra tsoela pele.Ka nako e ts'oanang ho tla ba le liketso tse mpe, tse kang ho tsekela, hypoxia joalo-joalo.Hangata ho feta moo, re tla ikutloa eka re lahleheloa ke ...Bala haholoanyane -
Ho nka nako e kae ho futhumatsa?
Ha lehlabula le fihla, batho ba bangata ba ntse ba ikoetlisa.Tsela ea ho qoba kotsi ha u ntse u thabela lipapali, lingaka li fana ka litlhahiso tse 'maloa."Nako e ka 'nang ea etsahala haholo ea kotsi ho batho ka kakaretso ke nakong ea metsotso e 30 ea pele.Hobaneng ha ho le joalo?Ha ho na ho futhumatsa."Litsebi tsa lipapali li re...Bala haholoanyane -
Ke lik'hilograma tse kae tsa li-dumbbells tse loketseng?
Ho kgothaletswa hore matla a pele a koetliso e be 5-7.5 kg bakeng sa biceps.Haeba triceps e etsoa ka li-dumbbells, ke 2.5-5 kg ka letsoho le le leng le 10 kg lehetleng.Ka hona, ha u nahana hore qalong u reka li-dumbbells tse nang le lik'hilograma tse 30 (ha e le hantle li feta 2 feela ...Bala haholoanyane