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Hore na o ikoetlisa kapa oa fufuleloa lapeng, li-dumbbells ke hoo e ka bang motsoalle oa hau oa hlooho ea khomo. hobaneng? Li bonolo ho li tseba ho feta kettlebells ebile li thata ho feta boitlhakiso ba motho ka mong, e li etsang lisebelisoa tse ntle haholo tsa ho matlafatsa 'mele kaofela.
Habohlokoa le ho feta, ha ho tluoa lithulusi tsa boikoetliso, ke likarabo tsa lipotso tse atileng haholo. Ha ho na sebaka se lekaneng bakeng sa lisebelisoa tsa ho ikoetlisa lapeng? dumbbel. E tšositsoe ke tšepe? dumbbel. Ha u batle ho sebelisa li-prop tse tšeletseng tse fapaneng ka nako e le 'ngoe ho ikoetliseng hanngoe? dumbbel.
Ha ho tluoa tabeng ea ho khetha mojaro, khetha boima bo utloang ho le thata (empa bo ntse bo ka khonahala) ho bo phahamisa nakong ea makhetlo a mabeli ho isa ho a mararo a ho qetela. Ho ipapisitse le boemo ba hau ba boikoetliso, li-dumbbells tse 10 ho isa ho 20 lb ke sebaka se setle sa ho qala. Leha ho le joalo, ha feela u fihla ntlheng eo e khomarelang qetellong ea sete se seng le se seng, u ka atometsa kapa ho tima ka ho rata.
Hore na o novice koetlisong ea boima ba 'mele kapa mohlokomeli lefapheng la matla, ha feela o na le khetho e tšepahalang ea boikoetliso, o ka theha koetliso ea dumbbell e phephetsang mesifa eohle! Ha u nahana ka boikoetliso bona ba dumbbell bo khethiloeng ka letsoho, u ka etsa boikoetliso ba 'mele bo phethahetseng hohle kae kapa kae.
Fapanya metsamao e mecha e kaholimo le e ka tlase ea 'mele ho u boloka u le ncha-kapa u bapale morethetho oa hau (nahana ho fokotsa lebelo) ho etsa hore motsamao oo u o ratang o be thata. Ka tsela efe kapa efe, u tla chesa 'mele oohle oa hau mochesong!
Tlhaloso: Khetha mefuta e meraro e tlase ea 'mele. E etse makhetlo a 12 ka nako, phomola metsotsoana e 30, ebe u fetela nakong e tlang. Kamora ho qeta liketso tsohle tse tšeletseng, phomola motsotso o le mong, ebe u pheta mekoloko e meraro.
Joang: Ema u otlolohile 'me maoto a hao a arohane ka bophara ba mahetla. Tšoara dumbbell ka matsoho ka bobeli. Ka nako e ts'oanang, qhomela maotong a hau kantle ebe o sutumetsa li-dumbbells ka kotloloho ho ea pele 'meleng oa hau. Khutlela morao ho qala. Ebe u lula fatše ebe u otlolla matsoho le li-dumbbells fatše. Khutlela morao ho qala. Eo ke moemeli.
Joang: Qala ho ema, maoto a bophara, menoana ka ntle hanyane, 'me u tšoare li-dumbbells matsohong ka bobeli. Koba lengole la hao le letona, tsamaisa letheka morao, u kokotse 'mele oa hao ka ho le letona,' me u phahamise leoto la hao le letona ka li-dumbbells. Ha o qala hape ka ho ema, boloka hlooho le sefuba sa hao mme mokokotlo wa hao o bataletse. Pheta ka lehlakoreng le leng. Eo ke moemeli.
Joang ho: Qala ho ema, maoto a hao a le bophara ba letheka, tšoara litelu, otlolla letsoho la hao le letšehali holim'a hlooho ea hau, u ts'epetse li-biceps litsebeng tsa hau, koba letsoho la hao le letona, u sese litsoeng, 'me u be boima ho fihla mahetleng a hao. Fetola boemo ba letsoho hore letsoho le letona le phahamisoe holimo holima hlooho, letsoho le letšehali le kobehile, ebe tsela e khutlelang morao e khutlela qalong. Eo ke moemeli.
Joang ho: Qala ka ho khumama ka halofo, leoto la hao le letona le ea pele le leoto le letšehali morao, maoto a hau a kobehile likhato tse 90, a tšoere sekoti pakeng tsa matsoho a hau (ho fapana le bolo ea moriana joalo ka ha ho bonts'itsoe). Potlako fetisetsa boima ba 'mele ka tsela e kopaneng' meleng ho fihlela o le kapele ho serope sa leqele. Boloka 'mele oa hao o otlolohile ka mahetla le letheka li shebile pele. Butle-butle bolo ho ea boemong ba ho qala. Eo ke moemeli.
Joang ho: Emisa leoto la hao le letona pele le le letšehali morao, matsoho a hao mahlakoreng a hau, 'me u tšoere li-dumbbells. Koba mangole le 'mele o tlase ho fihlela maoto a hau a kobehile ho isa likhatong tse 90, ha o ntse o koba matsoho le ho tlisa boima sefubeng. Tšoara metsotsoana e 30, ebe u pheta ka lehlakoreng le leng. Eo ke moemeli.
Mokhoa oa ho etsa joalo: Ema ka maoto bophara ba letheka, ka morao ka kotloloho, sefubeng se otlolohileng, o tšoere li-dumbbells mahlakore ka bobeli. Lifate li lokela ho shebana ka hare. Ntle le ho tsamaisa letsoho le kaholimo, koba setsoe ebe o koba boima ho lehetla. Butle-butle khutlisetsa li-dumbbells sebakeng sa ho qala ka mokhoa o laoloang. Eo ke moemeli.
Mokhoa: Beha li-dumbbells ka pel'a lirope tsa hau, liatla li shebile 'mele oa hau, maoto a bophara ba letheka, mangole a kobehile hanyane. Etsa hore mangole a hao a kobehe hanyane, tobetsa letheka ho khutlela morao le hinge thekeng ho theola li-dumbbells fatše. Pepeta letheka ho khutlisa boemo. Eo ke moemeli.
Tlhahiso ea pro: itšetleha ka letheka, eseng mokokotlo oa hau o tlase (nahana ka ho sutumelletsa letheka morao ho fapana le ho theoha), 'me u boloke li-dumbbells li le haufi le' mele oa hau kamoo ho ka khonehang.
Mokhoa: Ema ka leoto la hau le letšehali, ts'oara sekoti letsohong la hao le letona, letsoho la hao le shebane le serope sa hao, le letsoho la hao le letšehali le bapile. Khutlisetsa leoto la hau le letona mokokotlong oa 'mele oa hau, phahamisa serethe, ebe u tobetsa monoana oa hau oa leoto fatše ho boloka botsitso. Boloka leoto la hao le letšehali le kobehile hanyane. Tlohela pele 'me u itšetlehe ka letheka (boloka mokokotlo oa hao o bataletse) ho theola boima ba' mele fatše. Tsamaea ka serethe se letšehali ho khutlela sebakeng se emeng. Eo ke moemeli.
Pro tip: Nahana ka ho sutumelletsa letheka morao (eseng tlase) ho fihlela torso ea hau e batla e ts'oana le fatše. Matheka ha a lokela ho ba tlase ho feta mangole.
Mokhoa oa ho etsa joalo: Ema maoto a hao a le bophara ba letheka, u behe li-dumbbells ka pel'a sefuba sa hau, 'me u supise litsoe tsa hau fatše. Sutumelletsa letheka morao 'me u khumame ka mangole ho theola squat. Khutlela qalong. Eo ke moemeli.
Joang: Robala ka mokokotlo u khumame ka mangole 'me maoto a hao a le fatše, hoo e ka bang leoto ho tloha thekeng. Tšoara dumbbell e bobebe letsohong le leng le le leng (kapa u tšoare sekoti se pakeng tsa matsoho a hau), 'me u otlolle matsoho holim'a mahetla a hao, liatla li shebane. Ena ke boemo ba hau ba ho qala. Butle-butle litsoeng, sutumelletsa boima fatše, haufi le tempele; khefutsa, ebe butle-butle khutlisetsa boima ba 'mele hloohong ea hlooho ea hau. Eo ke moemeli.
Joang ho: Qala ho ema u shebile bencheng kapa litepising, u tšoere sekoti letsohong le leng le le leng. Tsamaea bencheng kapa litepising ka leoto la hau le letona ebe o tobetsa serethe ho ema. Tlolela lengole le letšehali nqa ea sefuba kaholimo. Mokhahlelo o khutlelang morao o khutlela qalong. Eo ke moemeli.
Malebela a pro: Boloka mokokotlo o le thata, boloka metsamao ea hau e lieha ebile e laoleha. Fokotsa boima ba maoto a sa sebetseng ka hohle kamoo ho ka khonehang.
Joang ho: robala ka mokokotlo u khumame ka mangole ebe maoto a hau a le fatše. Tšoara sekoti letsohong le leng le le leng, otlolla matsoho holim'a mahetla a hao, liatla li shebane. Ena ke boemo ba hau ba ho qala. Butle-butle letsoho la hao le letšehali 'me u le theole lehlakoreng ho fihlela setsoe sa hao sa leqele se ama fatše. Letsoho le kaholimo le lokela ho ba ka lehlakore la likhato tse 45 ho 'mele. Khutlisa motsamao ebe o khutlela qalong. Pheta ka ho le letona. Eo ke moemeli.
Joang: Qala ho ema ka maoto le bophara le litebele ka bophara, mangole a kobehile. Tlohela pele hanyane, o tšoere dumbbell letsohong le leng le le leng, ka litsoe tsa hau ka lehlakore la 90 degree mahlakore ka bobeli. Tobetsa li-dumbbells morao le holimo ho otlolla matsoho le ho pepeta li-triceps. Khutlela qalong. Eo ke moemeli.
Joang: Robala fatše, leoto la hao le letšehali le letsoho le otlolohile fatše, ka lehlakoreng la likhato tse 45 ho 'mele oa hau. Koba lengole la hao le letona 'me u otlolle leoto la hao holim'a moseme. Tšoara sekoti letsohong la hao le letona 'me u tšoare litopo (setsoe se kobehile' me se haufi le sefuba). Ena ke boemo ba hau ba ho qala. Sutumelletsa boima holimo 'me u otlolle matsoho holim'a sefubeng. Ho shebella li-dumbbells, sutumelletsa kahare ka palema ea leqele, phunyeletsa mokokotlong ho lula. Hona joale, phahamisa letheka fatše ebe u fetisetsa 'mele oa hau boemong bo phahameng ntle le ho tlohela boima ba' mele. Qetella ho sutumetsa, ebe u khutlisetsa mokhatlo morao qalong. Eo ke moemeli.
Tlhahiso ea pro: Nahana ka ho phunya ka lehlakoreng ho e-na le ho phunya. Boloka mahetla a letsoho le boima a tsitsitse morao le tlase.
Joang: Tšoara li-dumbbells bophahamong ba mahetla, ka litsoeng li kobehile, liatla li shebane. Khutsa 'me u theole letheka ho ea sebakeng sa squat. Sutumelletsa maoto a hau ho ema hape, ebe o tobetsa boima ba hlooho ea hau ebe o potoloha torso ea hau ho ea lehlakoreng le leng. Khutlela squat, ebe u pheta li-compress le ho sotha ka lehlakoreng le leng. Eo ke moemeli.
Tlhahiso ea pro: Potoloha ka letheka ho sotha le ho hokahanya mahetla le mantlha le tsona ho qoba ho sotha ho tloha mokokotlong o ka tlase.
Nako ea poso: Jul-23-2021