Lihlahisoa tsa rona

Dumbbell e fetolehang e entsoe ka rabara ea boleng bo phahameng e le hore e hane ho otloa, e ka shapuoang ka makhetlo a likete;tlhaloso ke 10kg/15kg/20kg/25kg/30kg/40kg/50kg/60kg;'mala o motšo;
Litaelo:
1. Khetha boima bo nepahetseng pele u etsa li-dumbbells.
2. Sepheo sa boikoetliso ke ho eketsa mesifa.Ho kgothaletswa ho khetha li-dumbbells tse nang le mojaro oa 65% -85%.Ka mohlala, haeba mojaro o ka phahamisoang ke 10 kg nako le nako, o lokela ho khetha li-dumbbells tse boima ba 6.5 kg-8.5 kg bakeng sa boikoetliso.Itloaetse lihlopha tse 5-8 ka letsatsi, sehlopha ka seng se tsamaea ka makhetlo a 6-12, lebelo la ho sisinyeha ha lea lokela ho potlaka haholo, nako pakeng tsa sehlopha ka seng ke metsotso e 2-3.Haeba mojaro o le moholo haholo kapa o monyenyane haholo, 'me nako ea nako e telele haholo kapa e khutšoanyane haholo, phello e ke ke ea e-ba molemo.
3. Sepheo sa boikoetliso ke ho fokotsa mafura.Ho khothalletsoa ho etsa makhetlo a 15-25 kapa ho feta ka sehlopha nakong ea boikoetliso, 'me nako pakeng tsa sehlopha ka seng e lokela ho laoloa ka metsotso e 1-2.Haeba u nahana hore boikoetliso ba mofuta ona boa tena, u ka itloaetsa ka 'mino oo u o ratang, kapa ua latela' mino ho etsa li-dumbbell aerobics.
Melemo ea boikoetliso ba nako e telele ea dumbbell:
1. Ho khomarela nako e telele ho ikoetlisa ka li-dumbbell ho ka fetola mela ea mesifa le ho eketsa mamello ea mesifa.Ho ikoetlisa kamehla ka li-dumbbells tse boima ho ka etsa hore mesifa e be matla, ea matlafatsa mesifa le ho eketsa matla a mesifa.
2. E khona ho sebelisa mesifa ea maoto a ka holimo, letheka le mesifa ea mpa.Ka mohlala, ha u etsa li-sit-ups, ho tšoara li-dumbbells ka matsoho ka bobeli ka morao molaleng ho ka eketsa mojaro oa boikoetliso ba mesifa ea mpa;ho tšoara li-dumbbells bakeng sa ho ikotla ka morao kapa ho ikoetlisa ho ka sebelisa mesifa ea ka hare le ea ka ntle ea oblique;ho ts'oara li-dumbbells ka ho otloloha Mesifa ea mahetla le ea sefuba e ka sebelisoa ka ho phahamisa letsoho pele le ka nqane.
3. A ka sebelisa mesifa ea maoto a ka tlaase.Joalo ka ho ts'oara li-dumbbells ho squat ka leoto le le leng, squat le ho tlola ka maoto ka bobeli, joalo-joalo.
Ha u kopanya, ka kopo beha likotoana tse kholo ka hare le likotoana tse nyane ka ntle ka bonngoe, 'me u behe palo ea likotoana tsa dumbbell ho latela litlhoko tsa hau tsa boikoetliso!Ka mor'a hore dumbbell e kenngoe, tiisa linate tse peli ebe u li sebelisa