Tsela ea ho Tlosa Mafura ka matsoho ka ho ikoetlisa

Basali ba bangata ba na le bothata ba ho tlosa mafura matsohong a bona le ka nako e le nngwe hore ba se ke ba e phunya. Bakeng sa sena, ho ikoetlisa le mekhoa e latelang ho buelloa. Bakeng sa koetliso, ho tla hlokahala hore u hloke lisebelisoa tsa lisebelisoa ka boima ba 'mele kapa lisebelisoa tse' maloa tse nang le boima bo fapaneng. Hape re hloka 'mino, e ka ba tekete ea tepi, empa mohlomong seea-le-moea kapa TV, feela ho latela pina le nako ea ho ikoetlisa. Pele u qala ho ikoetlisa e le hore u tlose mafura matsohong a hau, nka lisebelisoa tsa pele tse boima ba 0.5 lik'hilograma.

1. Mofuthu o mofuthu oa mesifa ea molaleng, seaparo sa mahetleng le matsoho. Mofuthu o lokela ho etsoa ka tatellano ena.

Bakeng sa molala:

1.1. Liphetoho pele ho tataiso e le 'ngoe, ka linako tse ling tse 4.

1.2.Polukrukom fetola hlooho ea hau ho tloha lehetleng le letšehali ho ea ka letsohong le letona, joalokaha eka o matha sefuba sefubeng makhetlo a mane.

Joale, re fetisetsa hlooho ea rona ka setempe ka morao, re tšoere hlooho ka makhetlo a mane. Koetliso ena e lokela ho lieha ho feta e fetileng.

1.4. Tlohela mahetleng sebakeng se seng, ebe o sutumelletsa monoana ka makhetlo a 8. Tabeng ena, hlooho e lokela ho behoa hantle.

1.5 Re tsamaisa molala o kang oa motjeko oa bochabela ho mahlakoreng a letšehali le ka ho le letona, mahetleng a lula a le teng, a etsa makhetlo a 8.

Ha u etsa lipapali tsena ho etsahala hore u utloe ho phunyeletsa kapa ho penya mokhoeng o ka holimo, hangata ha u fetola hlooho ea hau. Sena ke se tloaelehileng, mona ntho e ka sehloohong ke ho etsa lipapali hantle ka hohle kamoo ho ka khonehang. Ka botebo u lokela ho etsa boikoetliso bohle ba mofuthu le boikoetliso ba batho ba thahasellang ho tlosa mafura matsohong a hau.

Lebanta la mahetla.

1.1. Mafura a phahamisa ka matla le a theoha fatše, hammoho mahetleng ka makhetlo a 4, lehetla le leng le le leng ka lehlakoreng le le leng - lehetla le le leng, le le leng ka makhetlo a mararo bakeng sa lehetla ka leng.

1.2.Ke li-circles li khutlela mahetleng feela ka makhetlo a 8 le ho feta ka makhetlo a 8. Matsoho ka nako e le 'ngoe a itšetlehile ka' mele, haese mahetleng feela a sebetsang.

1.3. Ho hanyetsa mahlakoreng ka morao, ebe o fetisa makhetlo a 16. Matsoho a thekesela hanyenyane 'meleng.

1.4. Mahetla ka 'ngoe a lokela ho hlalosa li-circles: ka pele - ka morao-ka morao - ka ho le letona. Matsoho ho pholletsa le 'mele' me a kobeha hanyenyane.

Joale, ka ho potoloha, re khumama matsoho ka mokhoa o le mong: matsoho, joale marapo le letsoho ho tloha lehetleng ho fihlela u fufulela. Re kenya liphaka ka morao, 'me ka nako e le' ngoe re kopa sefuba ka hohle kamoo ho ka khonehang, re theola sekoti ebe re se lokisa metsotso e le 'ngoe. Re pheta boikoetliso bona ka makhetlo a 'maloa. Pontšo ea ho ikoetlisa hantle bakeng sa mesifa ke boikutlo bo bonolo le mofuthu ho bona. Koetliso e joalo e hlokahala e le hore mosebetsi oa hau oa ho tlosa mafura matsohong a hau o ne o etsoa hantle ka hohle kamoo ho ka khonehang.

Ho ikoetlisa ka mesifa ea pectoral.

1. Pele ntle le li-dumbbells le ho eketseha butle-butle mojaro, tlisa boima ba dumbbells ho 1.5 lik'hilograma. Re phahamisa matsoho ka mahlakoreng ho ea ka boemo ba mahetla, re fokotsa mahetleng, mahlakore. Matšoao a sternum ho khathatseha - phomola, khathatso - phomola.

2. Re beha matsoho a rona thapelong le ka matla matsohong a matsoho a rona, joalokaha eka re leka ho fetisa bohareng. Ka boiteko, re hana 'me re tlosa matsoho a rona pele ho ea ho le letšehali, re khutlela bohareng, joale ka ho le letona. Re etsa tsohle ka matla ka makhetlo a 8.

3. Re beha matsoho matsohong a mahetleng ebe re leka ho eketsa likhahla. Re etsa butle-butle mme ka makhetlo a 16.

4. Beha matsoho pakeng tsa litebele tsa hau. Tšoaea holim'a li-fist ebe u li tsamaisa le ho theosa ka matla. Ka nako e ts'oanang, re fokotsa likhahla ho ea holimo.

Ho etsa lipapali tse joalo ho thusa ho finyella mosebetsi oa ho tlosa mafura matsohong. Pontšo ea ho nepahala ha litlhahiso tsena e tla ba boikutlo ba mokhathala le kabelo e fetisisang ea mofufutso. Haeba lesela la hao le omme, joale ha u e-s'o finyelle sephetho. E le ho tlosa mafura a mangata ka matsoho ho hlokahala ho etsa se rarahaneng ka ho fetisisa ka khatello ea maikutlo le boiteko bo boholo. Hopola hore ho ikoetlisa ho lokela ho etsoa khafetsa 'me mojaro oa mesifa e lokela ho ba kholo haholo, empa u se ke ua o fetela: haeba u leka ho fetela pele, joale mesifa ea hao matsohong a hao e ka ba e bonahalang haholo.