Hona joale batho ba bangata ba jiming ba khetha ho phahamisa li-barbell ha ba ikoetlisa, 'me bohle rea tseba hore hoa hlokahala ho roala mabanta a litsebi ha u ikoetlisa.ho phahamisa boima.A re bue ka mokhoa oa ho khetha lebanta la boima.Ha lebanta la boima le pharaletseng, le molemo?
Khetho ea lebanta bakeng sa ho phahamisa litšepe ke ea bohlokoa haholo 'me e phetha karolo ea bohlokoa ho koetlisa katleho le tšireletso ea' mele.
Ntlha ea pele, e sebelisetsoa ho ikoetlisa ka mokhoa o nang le meroalo e boima.Metsamao ea sebopeho e bua ka metsamao eo mokokotlo o hatelitsoeng ka ho toba 'me o tlas'a khatello e kholo kapa matla a ho kuta, joalo ka li-squats, deadlifts, sprints, joalo-joalo Ho phaella moo, meroalo e boima hangata e bolela meroalo e fetang 80% kapa 85% ea 1RM e hlokang. haholo tlhokomelo e tsitsitseng le e tiileng ya mokokotlo wa mmele le dibono.Ho ka bonoa hore ha ho na lebanta ho tloha qalong ho fihlela qetellong ea koetliso.Bakeng sa lihlopha tse le 'ngoe, lihlopha tse nyenyane tsa mesifa, kapa li-exercising tse se nang boima bakeng sa mokokotlo (mohlala, li-bends, pulldowns, li-presses tsa triceps), lebanta ha le hlokehe.
Ea bobeli, ha lebanta le pharaletseng, le molemo.Theka bophara bophara haholo (ho feta 15cm), e tla fokotsa mesebetsi ea torso, e na le tšusumetso e mpe ho kobang tloaelehileng fisioloji, hafeela bophara ka sireletsa likarolo tse ka sehloohong tsa mokokotlo tlaase.Mabanta a mang a 'marakeng a kenngoa ka har'a marang-rang ho fana ka tšehetso e eketsehileng bakeng sa letheka.Ka tsela ena, bophara bo itekanetseng (12-15cm) le mosamo o itekanetseng o ka sireletsa letheka le tlaase ka katleho.
A na ke tlameha ho tlama lebanta ho phahamisa litšepe?
Sebakeng sa boikoetliso, hangata re bona batho ba bang ba aperemabanta a boimanakong ea koetliso.Tšebeliso ke efe?Lebaka leo ka lona lebanta le sebelisoang ke hobane letheka le tla utloa bohloko haeba le le boima.Botsitso ba mantlha bo bohlokoa haholo koetlisong ea boima.Ke feela ka matla a mantlha a tsitsitseng le a tiileng, re tla ba matla haholoanyane koetlisong, 'me ka nako e ts'oanang, re ke ke ra tsoa kotsi habonolo!Sebelisa khatello ho matlafatsa sebaka sa rona sa mantlha, ho ntlafatsa botsitso ba rona ba mantlha, ho fokotsa khatello ho disc intervertebral, ho sireletsa mokokotlo le ho thibela kotsi.
Lokisa Maemo a Hao -- Metsamao e tloaelehileng ea ho phahamisa boima ba 'mele ke tšireletso e molemohali khahlanong le kotsi.
Boloka mokokotlo oa hau o tsepame ka linako tsohle, ebang ke ho ikoetlisa kapa ho beha lisebelisoa fatše, 'me u tsepamise maikutlo ho sebeliseng mesifa ea maoto ho e-na le mesifa ea morao.
Qoba ho ba mong ha u ntse u ikoetlisa.Ha u phahamisa litšepe, ho molemo ho ba le motho ea nang le uena.
Etsa bonnete ba hore u apara liaparo tse monyang mongobo 'me u se ke ua kena-kenana le koetliso ea hau.Lieta li lokela ho tšoara hantle e le hore maoto a hao a ka ama fatše ka ho feletseng 'me a boloke' mele oa hao o tsitsitse nakong ea koetliso.
Nako ea poso: May-16-2023