Koetliso ea mesifa pectoral, morao le ka mpeng

Matla a ho fana ka koetliso - tsela e molemo ea ho tlisa 'mele oa hao le boemong bo botle. Di bontšitseng bakeng sa banna le basali. Haeba 'mele oa motho ke matla joaloka mesifa ea ka matla a bolela, basali - ha ba fumana e ntle ea liphallelo e nyenyane. Matla a ho fana ka koetliso lokela kenyeletsa tsa boitlhakiso tsamaiso mesifa: sefubeng ebe o tobetsa konopo, khutla.

Koetliso ea ho mesifa ea sefubeng hangata ho fella ka molumo oa senyepa kaofela ka mahetla. Sena ke ka ntlha ya go ha e le hantle hore tsa boitlhakiso tsena ebe o kenya tshebetsong ha feela mesifa pectoral, empa le matsoho a ka ho feletseng. E rarahaneng ya dira dithutiso tsa sefuba ho akarelletsa le tšebeliso ea likhetla tse eketsehileng: dumbbells, barbells. Hape ka mesifa ea pectoral ka angoa ke litšepe. Empa ho sebelisa ha bona ke khoneha feela ka maemo a sa ikoetlisetsa ho itseng. Ha mesifa ea ka koetliso litabeng sefubeng le hlaha ka lapeng, hore bathusi holimo ntse ke dumbbells. dumbbell Weight itšetlehile fuoa koetliso 'meleng tlhahla. U se ke ua sebelisa feela le boima ba 'mele e khōlō. Lokisetsa 'mele oa dumbbells bobebe.

Ema, beha matsoho a hao boemong sefubeng, ho atolosa liatla tobane e mong le tse ling. matsoho a Inspiratory tsoa le le dumbbell ka letsohong, ho fallela e tšoanang le ho holim mokatong, le ho bula sefubeng. Ka exhale e, pinch matsoho a hao hammoho hape. Fallela butle. Na 15-20 repetitions. Nka ba bang kaofela bakeng sa metsotso e 1. Lokelang ho etsoa 2-4 atamela. ho ikoetlisa Sena se ka ho phethwa ka boela ba maemong a tshekaletseng. Empa ketsahalong ena hakaalo ka e khethehileng lipapali bencheng Smith.

ho ikoetlisa bokahohleng, a loketse bakeng sa ba qalang hammoho le bakeng sa batho ba koetlisitsoeng, ke push. Koetliso ea ho pectoral mesifa feela ho ke ke nang le eona. Pepeta khonehang diphapano 'maloa: fatše a tsitsinkela likausi - liatla, mangole - palema, palema ka bencheng - ka likausi fatše, likausi ka bencheng - liatla fatše. Hape har'a baatlelete ba ne ba sebelisa mekhoa e tšoanang ea push-baholo, empa ka kgatello ka lehlakoreng le leng kapa menoana.

Haeba u na le le monyetla oa ho kopanela tlelabo lipapali, ho ntlafatsa boemo ba boithapollo ba hao. Hobane mona u tla fumana lisebelisoa tsohle tse hlokahalang 'me a bale makareche.

Koetlisa morao mesifa lokela tlatsana inflating sefubeng sa hae. Hobane ha 'mele o e pumped evenly, o fumana lipalo o mobe. Kenyelletsa dira dithutiso tsa morao ke ho hlokahala hore ka boithapollo tšoanang ha u sebetsa mesifa le sefubeng. Mona o ka boela sebelisa thepa tšoaneleha kapa e hlahise ho mesifa ea ka ho sebedisa boiteko ba hao. Ka mohlala, a bua leshano ya hao mala, matsoho, e ka tlaase, leoto tsomule. Ka hula moea ka nako e tšoanang fatše, phahamisa matsoho a hao, 'mele le maoto. Tšoare tsa metsotsoana e 25 boima ba 'mele. Exhale butle teba ho fatse. Ba bonnete ba hore ho etsa e mong wa katamelo 3. Butle-butle mele ho tshwarella nako e eketsehileng ea ho metsotso e 5.

Koetlisa mesifa mpeng e boetse ke karolo ea bohlokoa ea mojaro matla. Mpeng boitlhakiso li tla thusa ho matlafatsa ho eketsehileng tsamaiso mesifa. Leshano ka morao ea hao, matsoho a beha tlasa noka, maoto, hula ka. Hula moea, butle-butle susumelletsa maoto fatše fatše, khaotsang ho mokhatlo oo ka bang 5 cm, ka holimo holim'a metsi. Le pululo e qala le ho butle phahamisa maoto a hao ho fihlela. Na repetitions 10. phomole ka nakoana. Phetha disete 3 leha ho le joalo.

Lula fatše, maoto a hae a phahamisa theoha fatse, ba kobang hanyenyane ka mangoleng, matsoho a hae hula. Ka hula moea itšetleha morao hanyane ea 'mele' me a theola maoto hao ho fatse. Exhale hape tla sehlopha, hula maoto le 'mele e haufi haholoanyane. Na 20-30 tsa mekhatlo tsena springy. Theola leoto fatše 'me a phomole ho motsotso 1. Ebe etsa mong disete 3 of sena.

Tse ka holimo moo ba mesifa pectoral, morao 'me ho loketse ka mpeng bakeng sa motho e mong ea qalang ho tloaela ho etsa, ba leka ho matlafatsa tsamaiso ea mesifa. Empa hang ha u nahana hore u ka ba bonolo sebetsana le mojaro tšoanang, boima ba 'mele ho koetlisoa.