Tsela ea ho haha mesifa letsoho lapeng?

Likhothaletso tsa kamoo ba ka di-pump fihlela mesifa ea matsoho, malebana le phethahatso ea lintlheng tsa boitlhakiso loketseng ho ithuta mesifa deltoid, forearms, triceps le biceps. Le bonolo haholo ho eketsa boholo e khōlō ea mesifa e, empa hape lehlakoreng le leng libakeng tse ling ho hlokahala hore ho sebetsa, empa e mong le e le sehlopha ba se lintlheng tsa boitlhakiso kholo tse fetang tse peli o lokelang ho etsoa ka boithapollo ngoe.

deadlift

Tsela ea ho ka potlako di-pump fihlela mesifa ea libetsa tlelaseng ea boikoetliso e? Sebelisa deadlift ke e 'ngoe ea tsa boitlhakiso matla ka ho fetisisa bakeng sa eo tshebetso e ho hlokahala hore ho sebelisa boima le leholo. Ho sebelisa poso, o kopanela biceps hao, empa mosebetsi oa ho mesifa ea tsena e tla ho phethahatsoa ka mokgwa wa ee sa fetoleng boemo. Ka ho ikoetlisa deadlift terene hoo e batlang e mong le e mong mesifa ea 'mele oa motho, ho kopanyelletsa le pelo ea ka. sena ke ba bohlokoa haholo, ho akarelletsa le bakeng sa matsoho koetliso.

mesifa ea ka mahetla

Likhothaletso tsa kamoo ba ka di-pump fihlela mesifa ea mahetla, fana ka feletseng boithapollo mahetla mesifa, moo e mong le e sosobaneng mesifa hloka tsa boitlhakiso itseng. Bakeng sa ho qala nakong koetlisa lekane ka boitlhakiso li peli feela tsa motheo, tse kang bencheng dingolwa le hula melamu tloha eme. E le hore ba koetlise le makgobokgobo pele ka mahetla, ke ke ho hlokahala ho tsosa dumbbells ka pel'a hao, 'me ho sebetsa ka ntle ho makgobokgobo karolelano ke se hlokahalang ho tsosa dumbbells ho mahlakoreng feela.

Delta khutlela ho koetlisa matla le ho feta, hobane lintlheng tsa boitlhakiso li etsoa ka rack le tšekamelo. morero ona e ba tharollo e molemohali bakeng sa baatlelete ba nka anabolic steroid, kahoo haeba u na le le leqe ho sebelisa doping efe kapa efe lokela ho phethwa feela deadlift le bencheng o tobetsa le dumbbells ho tloha boemong bo lutse, 'me ka beke ke ka ho lekaneng le Workouts tse tharo.

biceps ithuta

Nahana ka tsela ya go di-pump fihlela mesifa ea matsoho a hae, ho qala ka ho ithuta ka botlalo biceps le ha e le mesifa boitlhakiso li fuoa koetliso qapa ka chelete bohlokoa. Haeba u na le ho hongata hoo ya thepa loketse lipapali, ho ke ke tse lakatsehang eseng ho fokotsa dumbbells phahamisa, etsa nakong ea koetliso ea nyollela, hula-khutlisetsang khotsofalletse, sebelisa e le tšekamelo ea bencheng ho tloaela ho etsa. Thusa le fofomoga concentrated ho tloha boemong bo lutse, sehlopha ka bencheng Lary-Scott, hammoho le tse ling tse ngata tsa boitlhakiso atlehang.

triceps ithuta

Ha re nahana ka potso ea kamoo ho ka di-pump fihlela mesifa matsoho, u se ke ua lebala hoo e ka bang sete ya dira dithutiso etselitsoeng ho sebetsa ka ntle mesifa kaofela letsohong, ho akarelletsa le triceps ena. Le triceps le atamela tokelo ea ho ka potlako eketseha ka boholo, e le sena ke mesifa kholo ka ho fetisisa. E le hore a ka potlako ya moya e tlala matsoho a hao, u lokela ho ba le banyalani ba bang ba tsa boitlhakiso kamehla, ho akarelletsa le o tobetsa French, sebelisa simulators fapaneng Lever, hammoho le ho sebelisa paatsepama le literata lithethefatsi.

Keletso ea kamoo ho di-pump fihlela mesifa ea matsoho a, 'me ho fana ka tsa boitlhakiso tse ling bakeng sa triceps, ho akarelletsa le dips le bencheng mechine. Bakeng sa push baholo o lokela ho khetha libalaka ka ho lekaneng e moqotetsane, hobane ho seng joalo moroalo o tla oela ka lihlopha tse ling tsa mesifa. 'Me ka bencheng, ebe o tobetsa sitoa ho hlahisa elbows hao ho ya mahlakoreng nakong phahamisa, kapa ho ikoetlisa le tla ho phethahatsoa ka botsebi fosahetseng.

Ho moroalo o ile behoa triceps, eseng ka mesifa pectoral, elbows lokela Slide hammoho moleng ea 'mele. Ha elbows hao nakong ho ikoetlisa ho ba le bang hlalane ka bophara, o sa tsoa hloka ho fokotsa boima ba 'mele ea bareng le e sebediswa. Ho ntshetsa pele mesifa ea forearm e ka thoko bakeng sa ba qalang ha se hakaalo hore e, ho tloha sehlopha sena ka boemo bofe kapa bofe tla sebelisoa nakong ea lintlheng tsa boitlhakiso a mang, mesifa fumana matla le ho feta ka potlako le ho butle-butle eketseha ka seemo.