Nka dumbbells mele e lokisa: concentrated ho phomola hamonate joalo

Ke hobane'ng ha re kopanela ka dumbbells? Nka Lintho ka Botebo potso. Concentrated ho phomola hamonate joalo ha e ratoa haholo ke. Sena ke hobane feela ho bekha ho tighten mesifa e mahetla, mokokotlo le sefuba. Ka tlelaseng ho tšoaneleha tšoanang bakeng sa boiteko ba ho lahleheloa ke boima ba 'mele hangata sebelisoa ho thekeng le letheka. Leha ho le joalo, re hopole hore ho khutlela le mahetleng bohlokoa haholo bakeng sa ho hlaphoheloa. mofuta ona wa ea ho ikoetlisa se lokela ho etsoa ho boloka bophelo bo botle.

Sebedisa mahetla pele

Mahetla rotator mesifa thoeng rotators. Ntshetsa pele ba joalo. Nka boemo ba ho bua leshano ka lehlakoreng la hae le letšehali. Lehlakoreng le letšehali e tlas'a hlooho ea ka. Tokelo-letsoho nka dumbbell. Mangole ikemiselitse. Tobetsa litsoeng le letona ho ea ka lehlakoreng le ka mahlakoreng le letona. Palm tobane fatše. Mathata mochine, empa e se ka morao. Joale etsa letsoho la ka litsoeng, ho fihlela knuckles hao e tla se ke ua talima siling. Butle tighten ka letsohong la hae. Na ho phomola hamonate joalo concentrated makhetlo 8-12. Rōlela fetang le fetola matsoho.

Moo ba bobeli - Mahi ka letsohong

Lula ka setulo, maoto a ka tieo khahlanong le fatše, koba mangole hao, theola matsoho a hao ka bolokolohi. Dumbbells, ya e le hantle, u lokela ho hang-hang nka.

Joale, phahamisa letsoho la hao le nametse matsoho a otlolohileng, ba ikutloa ba le di-blades ba converge. Holimo ka mahetla bophahamo matsoho phahamisa le koba manonyeletso. Butle tlaase. Pheta joalo concentrated ho phomola hamonate joalo makhetlo 8-12. sena ho matlafatsa morao e ka holimo le mahetleng.

Sebedisa boraro - ka chenchana ka tšekamelo e

A lutse setulong, itšetleha pele ka matla ho fihlela mangoleng ama sefubeng. Matsoho le dumbbells ka nako e tšoanang o akhetse ho fatše, maborashe hetla. Koba elbows hao le le phahamisa e le hore ba ne ba ka mahetleng ka, knuckles ha batla fatše.

Connect le theola lehare le reteletse ikemiselitse ho elbows, ho fihlela knuckles hao ha e lebella. Khutlisa letsoho la ka, ba akhela bona fatše. Otlolla matsoho a hao.

Sena se tla matlafatsa morao e ka holimo, morao mahetleng ka.

Sebedisa bone, ho mesifa ea sefubeng

Otlolla. Nka ka e mong le e letsoho ka dumbbell ka. Hula bona (liatla fihlela) pele. Hula matsoho a hae ho mahetleng ho ea, koba bona ka elbows ena. Ba e lokela ho ba maemong a tshekaletseng. sena develops mesifa ea sefubeng le khutla. Pheta phomola hamonate concentrated makhetlo 8.

Ho ikoetlisa bohlano - "dikere"

Otlolla tsoha, le maoto a lōna ka mahetla-bophara ntle. Ka e mong le e letsoho nka ka dumbbell ka. Otlolla matsoho a hao pele boemong sefubeng. Latela mokhatlo, tšoanang ho ea "dikere". Ho ikoetlisa develops le matlafatsa mesifa ea sebakeng seo sefubeng. Etsa khobokellane ho ts'ehetsana dumbbells bakeng biceps ka makhetlo a 12.

Ho ikoetlisa tšeletseng - the dumbbell morao hlooho ea hao

Lula setulong. Maoto a beha, joalokaha u bona ho loketse. Ka morao e lokela ho ba otlolohile. Phahamisang dumbbell mong holim 'a hlooho ea hao. Elbows koba. Ka mor'a moo, ho ea fihla kamoo ho ka khonehang, mekhatlo lieha matsoho crank morao hlooho ea hae. Ka mor'a ho khutla ho boemo tshimololang. Ho ikoetlisa develops le matlafatsa mesifa ea sefuba. Pheta makhetlo a 10.

Ka mosebetsi le dumbbells u hloka ho nahana ka lintho tse tharo:

1. Weight dumbbells. Boima ts'ehetsana concentrated ka lehlakoreng le leng biceps feela batho ba batlang ho haha mesifa boima e mong letsoho la ka thoko ho. Ke hore, ke habohlokoa hore re bodybuilders motona. Le lakatsa ho matlafatsa mesifa le ho chesa litlhoko tsa mafura gantelki khanya, ha ho boima ho feta k'hilograma e le.
2. Palo ea repetitions. puso ea ke e bonolo: le ka tlaase ho moo boima ba dumbbell, ba baholo ho feta khobokellane hloka biceps. Empa hape ha ho isa bohōleng ba mokhathala.
3. Palo ea atamela. E tšoanang ho ikoetlisa baatlelete etsa makhetlo a 'maloa. Linakong tsena tse bitsoang e atamela. Empa bakeng sa bophelo bo botle kakaretso lekaneng ho e etsa mong le e ho ikoetlisa beha hang feela.

Tsena concentrated ho phomola hamonate joalo o ile a etsa ka nako efe kapa efe ea letsatsi kapa bosiu, empa eseng pele lijo kapa ke robala.