Ntho eo ho thoeng ke koetliso ea lapeng mona ehlile e bua ka koetliso e se nang thepa e tsitsitseng, ‘me boholo ba bona ba koetlisetsoa hae ka matsoho. Haeba hangata u batla ho tsoa bakeng sa maeto, u ka boela ua tlisa mabanta a seng makae a rekere, ka nako ena, mosebetsi oa lebanta la elastic le tla chekoa ka ho feletseng, feela joaloka barbell, e ka sebelisoa bakeng sa squat, ho hula ka thata, khatiso ea benche. , rowing ka morao… Palo e ke keng ea lekanngoa ea menyetla.

Esita le haeba ho na le litšebeliso tse likete le kamoo, bohlokoa ba thapo ea rekere menahanong ea koetliso, mona, Bailing e ke ke ea khona ho etsa koetliso ea thapo e le 'ngoe ka bonngoe, empa e tla itšetleha ka moralo oa motho e mong le e mong oa koetliso, fana ka mokhoa oa ho nahana, ho ruta batho ho tšoasa litlhapi ho molemo ho feta ho ruta batho ho tšoasa litlhapi.

Bakeng sa ts'ebeliso ea lapeng, ho khothaletsoa lithapo tsa elastic tse nang le matsoho, empa hape li hloka ho khethoa ho latela ketso. Haeba u ikutloa hore boima ba 'ngoe ha boa lekana, reka tse ling tse seng kae, u ka fetola boima ba' mele joalo ka dumbbell barbell.

Ka tlase re arolelana sehlopha sa metsamao ea li-elastic band, motsamao o mong le o mong makhetlo a 8-12, 3-5 sete nako le nako, bakeng sa batho ba nang le litlhoko tsa sebopeho, sebelisa sehlopha se senyenyane sa ho hanyetsa rekere, makhetlo a 12-20 ka motsamao ka mong, 3-5 e beha e 'ngoe le e 'ngoe. nako, ha e le hantle, hopola ho otlolla sepheo sa mesifa ka mor'a koetliso ho ba thusa hore ba hlaphoheloe.

Ketso ea pele: Boemo ba ho ema ka letsoho le otlolohileng, hula lesela le otlolohileng Lokisa lebanta la elastic sebakeng se phahameng, ema ka pel'a lesela la elastic, lokisa sebaka sa 'mele, otlolla mokokotlo oa hau, tiisa mokokotlo oa hau, otlolle matsoho a hau holimo, o kobehele holimo. litsoele hanyenyane, 'me u tšoare lipheletso tse peli tsa lesela le leholo hanyenyane ho feta mahetla a hao ho boloka' mele oa hao o tsitsitse, boloka mokokotlo oa hao o otlolohile, boloka matsoho a hao a otlolohile, sebelisa mokokotlo oa hao ho sutumelletsa matsoho a hao maotong a hao 'me u hule vertex hanyenyane hore e eme. hokela mesifa ea mokokotlo. Ebe u khutlisetsa tataiso butle-butle, e le hore mesifa ea morao e atolosoe ka botlalo

Ketso ea 2: Boemo bo emeng ba lesela la rekere le sutumelletsa sefuba Ema maoto a arohane hanyane, letheka le otlolohile, mokokotlo o tiisitsoe, otlolla leqhama le rekere ka morao, tšoara lipheletso tse peli tsa bante ea rekere ka matsoho a hau, koba matsoho a hau mahlakoreng ka bobeli a 'mele oa hau ho boloka 'mele oa hao o tsitsitse, boloka mokokotlo oa hao o otlolohile, sutumelletsa matsoho a hao ho ea sefubeng sa hao ka matla a sefuba sa hao ho ea holimo ho ketso, emisa hanyenyane, fokotsa mesifa ea sefuba sa hao, ebe u laola lebelo ho fetola tsela butle-butle.

Bohato ba Boraro: Ho phunya ka lebanta la elastic le tsitsitseng sebakeng se tlaase, fetola boemo ba 'mele, maoto a arohane hanyenyane, letheka le mokokotlo o otlolohile, ho tiisa mokokotlo, matsoho a tšoara lipheletsong tse peli tsa lebanta la elastic ho boloka mokokotlo o otlolohile, letheka le khutlela ho squat ho ea tlase. tlhōrō ea motsamao, matsoho a otlolohile ka pele, setsoe se kobehile hanyenyane ho boloka botsitso ba 'mele, matla a ka morao ho khanna matsoho ho koba setsoe ho hula vertex ho ea ka mpeng, emisa hanyenyane, konteraka ea mesifa e ka morao, Ebe butle-butle e khutlela morao. tataiso, e le hore mesifa ea morao e atolosoe ka botlalo

Ketso ea bone: Li-pushup li inamela, matsoho a otlolohile ka tlas'a 'mele ho tšehetsa' mele, litsoe li kobehile hanyenyane, mokokotlo o otlolohile, maoto a kopane 'me a otlolohile ho boloka mokokotlo o otlolohile,' mele o otlolohile, butle-butle koba setsoe ho etsa se seholo. letsoho le torso ka 45 degree Angle ho sefuba hoo e ka bang kopana fatše ka mor'a hore letsoho otlolohile ho tsosolosa tlhokomelo ea mokhatlo oohle oa ho boloka mokokotlo o otlolohile. Hlokomela hore u se ke ua otlolla matsoho a hao ka ho feletseng ha u tsoha

Mohato oa Bohlano: Ho ema maoto a arohane hanyenyane, maoto a kobehile hanyenyane, maoto a eme sebakeng se bohareng sa lebanta le rekere, matsoho a tšoere lipheletsong tse peli tsa lebanta le rekere ho boloka mokokotlo o otlolohile, o kobehela letheka ka pele, matsoho a otlolohile ho boloka botsitso ba 'mele. , ka morao matla a ho khanna matsoho ho koba setsoe, e le hore matsoho a haufi le 'mele ho hula morao tlhōrō ea ketso hanyenyane emisa, konteraka ka morao mesifa, ebe ka mafolofolo laola lebelo butle-butle tsosolosa. Fana ka mesifa ea morao ka ho feletseng

Ketso ea botšelela: Boemo bo emeng ka lesela le le leng le tlamang sefubeng Lokisa leqhama le lehlakoreng la 'mele, u eme khahlano le leqhama le lehlakoreng, lokisa boemo ba 'mele, tšoara ntlha e le 'ngoe ea rekere ka letsohong le ka hare. 'me u e atolose ho lehlakoreng, u kobe setsoe hanyenyane ho boloka' mele o tsitsitse, boloka letsoho le otlolohile, 'me u sutumelle sefuba ka hare le ka pele ho hula tlhōrō ea ketso, emisa hanyenyane, konteraka ea mesifa ea sefuba, ebe u laola lebelo. ho hlaphoheloa butle-butle, e le hore mesifa ea sefuba e atolosoe ka botlalo

Ho futhumala ho kenya ts'ebetsong sehlopha sa mesifa se lebisitsoeng pele ho qala koetliso, etsa bonnete ba hore boleng ba motsamao nakong ea ho sisinyeha, 'me u utloe ho fokotseha le ho atolosoa ha mesifa e lebisitsoeng nakong ea motsamao o mong le o mong. Bakeng sa ba nang le tlhoko ea ho haha ​​​​mesifa, sebelisa sehlopha sa ho hanyetsa elastic.