Sebakeng sa boikoetliso, koetliso ea mesifa ea sefuba e 'nile ea e-ba karolo e tummeng ka ho fetisisa ea moithuti. Motho e mong le e mong o batla ho ba le mesifa e felletseng ea sefuba ho bontša 'mele oa bona oa toned. Leha ho le joalo, batho ba bangata ba hlokomoloha koetliso ea morao, e leng se bakang sefuba se tsoetseng pele le mokokotlo o batlang o fokola.

Seo ho thoeng ke: koetliso ea sefuba ea ba qalang, koetliso ea morao ea khale! Bohlokoa ba mesifa ea morao bo iponahatsa. Kajeno, re tla bua ka melemo e mengata ea boikoetliso ba mokokotlo:

1. Mesifa ea morao ke tsamaiso ea 'mele ea tšehetso' me e bohlokoa haholo bakeng sa ho boloka boemo bo botle le ho leka-lekana. Koetliso ea morao e ka kenya mesifa ea morao, ea ntlafatsa bothata ba bohloko ba morao, ea ntlafatsa index ea bophelo bo botle, 'me ea theha boemo bo otlolohileng.

2, batho ba lahleheloang ke boima ba 'mele ba matlafatsa mesifa ea morao, ba ka ntlafatsa dikahare tsa mesifa, ka katleho ba ntlafatsa boleng ba metabolism ea motheo, ba u lumella ho ja lik'hilojule tse ngata letsatsi le leng le le leng, ho thusa ho eketsa lebelo la ho chesa mafura, ho u lumella ho theola boima ba' mele ka potlako.

3, bashanyana morao ikwetlisetse ka eketsa bophara le botenya ba ka morao, bōpa inverted kgutlotharo palo, e le hore karolo eohle ea 'mele ke ho feta symmetrical. Banana ba itloaetsa ho khutlela ho khetha boima bo bonyenyane, ba ka ntlafatsa bothata ba nkoe mokokotlong, sebopeho se tšesaane le se setle ka morao, se u lumella ho apara liaparo hantle.

Joang ho itloaetsa ho khutlela morao saense? E le hore re koetlise mesifa ea morao, re tlameha ho qala ka ho hlakisa sebopeho sa mesifa ea morao, eo haholo-holo e kenyelletsang mesifa e meholo ea morao, mesifa ea trapezius, rhomboids le mesifa ea scalene.

Bakeng sa mesifa e fapaneng ea morao, re ka nka mekhoa e fapaneng ea koetliso, e le hore re sebelise mefuta e feletseng.

Mohato oa 1: Li-pull-ups

E 'ngoe ea mekhoa ea khale ea ho ikoetlisa ka morao ke ho hula-up, e tloaelehileng ho batho ba bangata ba chesehelang ho ikoetlisa. Ka ho tšoara bar ka holimo, sebelisa matla a mesifa ea mokokotlo ho hula 'mele ho fihlela selelu se le ka holim'a bar, ebe u theola' mele butle-butle. Koetliso ena e lebisa tlhokomelo ho mesifa ea mokokotlo, haholo-holo lats.

Ketso ea 2. Mola oa Barbell

Barbell row ke boikoetliso bo bong ba khale ba ho koetlisa mesifa ea morao. E eme ka pel'a bar, inama ho boloka 'mele oa hau o ka holimo o bapa le fatše, tšoara bar ka matsoho a mabeli, ebe u hulela sefubeng sa hau, u boloke mokokotlo oa hao o otlolohile. Boikoetliso bona bo sebetsa ka katleho mokokotlong o pharaletseng le mesifa ea trapezius ea mokokotlo.

Ketso ea 3, dumbbell ea letsoho le le leng

Mola oa letsoho le le leng la dumbbell ke mokhoa o motle haholo oa ho koetlisa morao. Ha u ntse u eme, beha letsoho le le leng holim'a dumbbell rack 'me u nke dumbbell ka e' ngoe, u khumame 'me u boloke' mele oa hao o ka holimo o bapile fatše, ebe o hula sefubeng sa hau 'me ue theole butle. Ho falla hona ho tla u thusa ho sebelisa hantle ho leka-lekana ha mesifa mokokotlong oa hau.

Ketso 4. Ho furalla nonyana

Reverse flying ke boikoetliso bo ka koetlisang mesifa ea mokokotlo ka katleho. Ka ho sebelisa li-dumbbells kapa lisebelisoa bakeng sa ho fofa ka morao, u ka tsepamisa maikutlo ho sebelisa mesifa ea morao e kang lats le trapezius mesifa. Ha u fofa ka morao, boloka 'mele oa hau o tsitsitse, boloka boima ba hau lirethe,' me u ele hloko ho boloka mokokotlo oa hau o otlolohile.

Sutha 5. Phooko ea ema

Ho phahamisa lipoli, ke boikoetliso bo akaretsang ba mesifa ea morao. Ha u ntse u eme, beha matsoho a hao maotong a hao ’me u kobelle ’mele oa hao o ka holimo pele, ebe butle-butle u otlolle ’mele oa hao o ka holimo ha u ntse u hula mahare a mahetla ka hare. Mokhatlo ona o ka haha ​​ka katleho matla a mesifa le botsitso ba mokokotlo.

Ntlha ea ho qetela:

1, pele ho koetliso leha e le efe ea boikoetliso, ka kopo etsa bonnete ba hore u na le boikoetliso bo nepahetseng ba ho futhumatsa esale pele 'me u koetlise tlas'a tataiso ea mokoetlisi oa setsebi ho qoba kotsi.

2, koetliso ea morao e boetse e hloka ho ela hloko palo e nepahetseng ea mojaro, ho ea ka boemo ba bona ba sebele ho tseba. Mojaro o bobebe haholo o tla etsa hore koetliso e se ke ea sebetsa hantle, 'me mojaro o boima haholo o tla eketsa kotsi ea kotsi.

3, ela hloko boemo bo nepahetseng ba koetliso. Boloka boemo bo botle nakong ea koetliso 'me u leke ho qoba mokokotlo oa katse kapa ho inama.