Ho fana ka koetliso le dumbbells lapeng. boithapollo lenaneo lapeng le dumbbells

Home boithapollo le dumbbells lumella u ho etsa palo e ntle, e se nang thuso ea mokoetlisi ea botho, 'me ntle le simulators theko e phahameng. Ho na le mehahong e khethehileng ya dira dithutiso bakeng sa banna, basali le bana. Mojaro ka akarelletsa mesifa ea ka morao, liphaka, maoto, 'mele o tlaase. The ntho e ka sehloohong - ho khetha le sete tokelo ea lintlheng tsa boitlhakiso le o sebetsana le letsatsi le letsatsi kapa a mabeli.

Re etsa liphaka ntle, mahetleng le khutlela - qala ka mofuthu-up

Hlahiswa rarahaneng e etselitsoeng ho basali. Bakeng sa ho tla hloka feela sportswear ea khotsofatsa 'me dumbbells bekha lik'hilograma 1.5-2. Haeba u ha ba na dumbbells, o ka nka sebaka ba le libotlolo tsa metsi.

Qala ka fa setlhopha se kopane mofuthu tsoha. Ho tla u thusa hore mesifa ea hao ea ho mofuthu, 'me mosebetsi tla atlehang ka ho fetisisa.

Ho fana ka koetliso le dumbbells lapeng e qala ka boitlhakiso li pele mofuthu-up. Qalang maemo a - eme, maoto batsi ho feta bapileng bophara etelelitse. Drooping matsoho ka mahlakoreng phahamisa, hokela liatla phefumoloho. Ka exhale e, theola matsoho a hao fatše. Maoto le ha le eme e tšoanang le mong ho e mong. Lekane ho repetitions bane.

La bobeli le morago ga moo e mofuthu-up dira dithutiso di phethwa ka ho tswa ho tšoanang tshimololang maemo a. Ba qala ho fokotsa hlooho ea hao fatše, lateloa ke mahetleng, 'me matsoho le ke ka mangole', e le hore halofo ikemiselitse. Hatsele boemong ena bakeng sa bobeli se le seng, ka morao e lokela ho hanyenyane arched. Nka ho boemo tshimololang, phetha sena makhetlo a 5-7.

Ho ekelletsa moo potoloha synchronously mahetleng bobeli morao linako tse 10. Ebe etsa joalo pele ba chenchana makhetlo 8-10. Phahamisa letsoho la hao le letona, moo a tloha letsoho la ema, butle theola bona fatše. Mora repetitions robeli boithapollo fella, 'me a qala e le lehae la boithapollo le dumbbells.

E bonolo tsa boitlhakiso ea mokokotlo, mahetleng le matsoho

Nka e dumbbell le nka ho qala maemo a. Koba matsoho a hao ka elbows eo, maoto a ka mola ona ke kgolo ee bophara mahetleng, maoto a tšoanang le eo, mangole hanyenyane ikemiselitse. Morao ka kotloloho, maraong tightened.

Tsosa dumbbells holimo pululo. Ka hula moea ka, theola matsoho a hao ho maemo a qalang, ba kobang ka elbows ena. sena se bitsoa zhimom. Qala etsa ka makhetlo a 5, butle-butle eketseha palo ea phetang 10-15.

Joale ka tsela e hlollang ba phahamise matsoho hao le dumbbells holimo, exhaling. Ka hula moea butle-butle fokotsa libetsa tsa hao ho boemo qalang.

Ena le boitlhakiso li latelang di entseng le maqhubu a tšoanang. Ho qala ka makhetlo a mahlano ho bona ba butle-butle fetola ho 10-15. O tla u bolella kamoo ho etsa dira dithutiso le dumbbells, photo photo photo photo. Ho bontša mokhoa oa ho ema 'me ba tšoara tšobotsi.

More rarahaneng tsa boitlhakiso bakeng sa ho koetlisa 'mele oa ka holimo

Boemo ea pele ea 'mele tse kang maoto le. Matsoho le dumbbells lea ka la boleloa hammoho 'mele, ha u ntse u exhale, phahamisa ba a sa le hlaha ka lehlakoreng le ya likhato 90. Ka hula moea ka, theola matsoho a hao fatše. Qala ho ikoetlisa ena butle-butle, ka nako eo - habeli ka potlako.

Koetliso ena le dumbbells lapeng ka etsoa ka ho basali le banna ka bobeli. Ya e le hantle, ba ile ba tla lokela ho nka ka boima ba boima le ho feta. O ka sebelisa collapsible, e beha e nyenyane boima ka lekhetlo la pele. Butle-butle eketsa eona.

Boemo qalang ho bolokeng latelang e tšoana le eo ba skier o theoha ho tloha thabeng. Maoto a ikemiselitse ho mangoleng, le noka e sekamisoa morao, morao le otlolohileng, matsoho le dumbbells ba theolela. Ka exhale e, hula letsohong khutlela lesikeng la coccyx ena. Ka hula moea e, ba khutlele boemong ba bona ba pele. Ho phetha e mong ho ikoetlisa butle-butle.

Connect le lihlopha tse ling tse mesifa

Ho tsoela pele ho koetlisoa. Dumbbells lapeng, le ho phetha e tlang tla ba bonolo ho se finyella. E qala ho tswa ho a le boemong bo tšoanang le ea mehleng. Ka exhale e, hula letsoho le le boima bo ka letsohong, hula moea, theola fatše ka pel'a hae, hokela. Ka sena se feela mahetleng, libetsa, morao, empa leoto mesifa, maraong o tobetsa.

Ebe latela tilts pele ho tswa ho tšoanang tshimololang boemo theola borashe le dumbbell feela tlase lengole, 'me joale ho phahamisa ba ho fihlela ho boemo noka. U ikutloa hore ho mesifa ena oa tsitsipano oa ha maoto le.

Ho Matlafatsa maraong le hamstring

Koetlisa le ho bekha a lapeng ho tla thusa tighten likarolo tsena tsa 'mele, kahobane ha ba ka ho fetisisa bonolo hore cellulite.

Ema ka kotloloho, tsamaisa maoto hanyenyane tsesaane ho feta bophara ka mahetla. Matsoho le dumbbells lea ka la boleloa hammoho le 'mele. Nka mohato o sa pele le leoto la hao le letona, ba kobang lengole le hore tibia ne perpendicular ho fatse. Ka ho le letšehali lengole le hoo e ka bang e ama fatse kapa a laela ikutloeleng eona. Ka mor'a moo, etsa sena le leoto le leng. 'mele e lokela ho ba perpendicular ho fatse. Motheong oa lunge ena ea motheo ho ka etsoa, 'me batho ba bang, ho etsa mohlala, alternately springing e' ngoe, joale ka maoto tse ling.

Bakeng sa, tobetsa konopo e ntle

Ho fana ka koetliso le ho bekha a lapeng ho tla thusa basali ba fumane e sephara tummy, 'me motho e - etsa hore ea liphallelo hore e hlaha eo ho thoeng ke diboloko. Robala ka thaole kapa moseme, tšoara dumbbell mong ka matsoho ka bobeli, phahamisa ba ka pel'a hae. Tabeng ena matsohong a behoa amanang le ho fatše a sa le hlaha ka lehlakoreng le ya likhato 90. Morao, maraong le maoto a ka holim'a metsi, mangole ikemiselitse le hlooho tsosoa. Seo ke mesifa mpeng tla ameha phetha boitlhakiso li le dumbbells, photo photo photo photo e bontša.

Ka exhale e, phahamisa morao hao ho tswa ho tshehetso, thonaka 'me matsoho a tsoha, ha a ntse inhaling, ba khutlele boemong bo a simolla. Sena se tla akarelletsa ho pectoral le rectus abdominis. Ba matlafatsa le ho thusa di-pump fihlela phethwa latelang. lenaneo la koetliso le litekanyo tsa akarelletsa ho eona.

O tla hloka 2 dumbbells le ditomotsebe bataletse. Leshano fatše, feela prisognite mangole, maoto a beha ka heel le. Beha dumbbell plate, li nka matsohong a fapaneng. Based on lisebelisoa tsena, phahamisa hlooho ea hao, phahamisa mahetla a hao theoha fatse le ho phahamisa ea morao - exhale. Theohela ka pululelo. Etsa makhetlo a 3 ho 10 pheta. Ka tsela ena u ka di-pump fihlela mochine, ntle le ho tloha lapeng.

Banna ba - tsela ea hao!

Ha baemeli ba ho kopanela liphate le matla ho batla ho khahla ba mafumahali a le biceps bona, triceps, ka nako eo lenaneo lena le tla boela se ba thuse lapeng Workouts ka dumbbells.

Haeba u na le bencheng, a bua leshano ho khutlela hae, a nka le boima dumbbells loketseng. Maoto a ka nako e tšoanang ntle, maoto a ka tieo fatše. Ba ditshwani mabapi le mong ho e mong. Haeba lebenkele hase, u robale fatše, mangole prisognuv. Tabeng ena, matsoho ho tloha mahetleng ho elbows ho lula fatše. Ho bua leshano bencheng, feela koba matsoho a hao ka elbows e, tsamaisa bona ka karolo ho tloha mahetleng ho ea ho elbows e tšoanang le ho fatse. Halofo ea bobeli ea matsoho ke perpendicular ho tšehetso ea.

Ka hula moea ka, tlose dumbbells tsoha, otlolla matsoho a hao ka elbows, joalokaha le uena exhale, theola ba ho boemo tshimololang. Balla sena disete 3 of 8 reps bakeng sa e mong le e, empa pele, u lokela ho etsa mofuthu-up ka ho etsa bencheng mechine le boima ya data khanya hang makhetlo a 12-15.

Boitlhakiso latelang bakeng sa banna

Ho tsoela pele ho koetlisoa. Dumbbells lapeng bong matla le ho feta ka ho ntlafatsa palo ea hao, etsa hore e be taut le mabelo. Lula setulong, itšetleha 'mele oa hao ka khutlela hae, beha maoto a hao otlolohileng, ba kobang ka mangoleng.

Matsoho le mahlakoreng dumbbells tlaase. Ka exhale le, qala ho tsosa dumbbells ho fihlela ho boemong ba sefubeng ke ho tlosa ka seatleng sa oa letsoho ho ya hodimo, ba kobang elbows. The ka mahetla a letsoho la ka ka nako e tšoanang petelitsoe khahlanong le mahlakoreng a 'mele. Ka hula moea ka, theola matsoho a hao ho boemo ba qalang.

Bakeng sa ho sebedisa e tlang ha u tla lokela ho a boele a robale ka bencheng kapa fatše, koba mangole a hao. matsoho ka ho toba le dumbbells tsosoa. Qala ho lema bona ka thōko ho fihlela matsoho holimo ke ke ba e tšoanang le fatše, 'me carpal ke ke ba ka eena a sa le hlaha ka lehlakoreng le ya likhato tse 60. Repetitions latela se tšoanang. Ho bohlokoa a se ke a lula pakeng tsa metsotso e fetang tse peli ha e boima 'me ka motsotso ho feta feta a le mong, etsa ho ikoetlisa leseli. Joale e ntan'o ba sebetsa ho fana ka koetliso e phahameng.

Ho ikoetlisa le ho bekha a bakeng sa bana

Bakeng sa lipapali o tlameha ho tloaetse ho tloha ba sa le banyenyane. Ka ho tšoanang, ho na le tsa boitlhakiso tse sa tšoaneng bakeng sa bana. Ha lesea ntse e nyenyane haholo, le fane ntle ho ho sebelisa mebala-bala polasetiki dumbbell, ka lilemo boima eketseha bona. Etsa boitlhakiso hammoho le ngoana, ho akarelletsa le 'mino e be e hlabollang, kahoo, ho ne ho tla ba ho thahasellisa ho etsa.

Lenaneo la koetliso ea ho le boima bo hape e qala ka mofuthu-up. Boloka e monate, ho akarelletsa ho tsamaea, ho hema tsa boitlhakiso, "leloala" le ba bang.

Ka mor'a moo, tsoela pele ho e rarahaneng ka sehloohong. Qalang maemo a - eme, maoto a beha lehetleng-bophara ntle, ka matsoho theolela - dumbbells. Bolella ngoana oa hao, a ke a nehelana ka hore e lutse holim'a setulo. Tabeng ena, matsoho a tsosoa e le hore ba ne ba e tšoanang le ho fatse. Ho ho lekaneng ho e 8-10 joaloka squats.

Ho tswa ho tšoanang tshimololang boemo ba ngoana e tla phetha ho ikoetlisa tse latelang, feela maoto a hloka koba hanyane ka mangole a hao. Matsoho a tšoere dumbbells, liatla petelitsoe ho mahetleng ka. Ho ke ke ho hlokahala ho tsosa dumbbells ho fihlela linako tse 10-12.

Hape a eme, a re ke ngoana retelehela ka ho le letona, ho jala matsoho a hae ntle, ka nako eo jara 'mele oa retelehelang ho le letšehali. Ena sete ya dira dithutiso entseng.

Felisa mosebetsi oa ho tsamaea ka khotso ho tšoasa phefumoloho ea hao. ho fana ka koetliso e joalo e tla thusa ngoana oa hao a oa ka lerato le papali eo ho tloha ba sa le banyenyane le ho boloka 'mele oa hao ka sebopeho hantle' meleng.