Joalokaha polelo e bolela, koetliso ea sefuba ea novice, koetliso ea morao-rao ea khale, sena ha se feela hobane mokokotlo o thata ho itloaetsa, empa hape hobane lebelo la ho ntlafatsa morao le lieha, 'me batho ba bangata ha ba bone phello ka nako e khutšoanyane ho bonolo ho e sebelisa. inehela.Ke 'nete hore ho ikoetlisa ho molemo, haeba e le lapeng, u se ke ua tseba mokhoa oo, feela u batla ho itloaetsa ho khutlela morao, e hlile e le bothata bo itseng.Empa ha se ntho e ka etsahalang.Tseba mekhoa e latelang, u e khomarele, 'me ka ho ja lijo tse phetseng hantle, u tla bona liphetho ka mor'a nako.
Mokhoa oa pele: li-push-ups tsa boemo ba ho khumama
Li-push-ups tsa ho khumama ke mokhoa o motle oa ho itloaetsa mokokotlo oa hau lapeng ka matsoho a sa roala letho.Ha ho tluoa tabeng ea ho khumama li-push-ups, bashanyana ba bangata ba ka 'na ba lahla, ba nahana hore ho bonolo haholo, ho thata ho e etsa, leha ho le joalo, le hoja boemo ba ho khumama li-push-ups li bonolo ho li etsa, bakeng sa boikoetliso ba morao le ho otlolla. , ho feta li-push-ups tse tloaelehileng kapa tse ngata tse thata tsa li-push-ups le tsona li ntle.Kahoo u se ke ua e khella fatše.Li-push-ups tsa ho khumama li boetse li ntle bakeng sa banana ba batlang ho ikoetlisa mekokotlong ea bona, kaha ha ho thata ho etsa joalo ka li-push-ups tse tloaelehileng.
Mokhoa oa bobeli: supine clip back
Itloaetse lapeng u sa roala matsoho, kapa u leke sekotwana sa supine.Hape ke ketso e bonolo haholo.Ka bethe e nyenyane e thata, kapa ho ata ha MATS ea yoga fatše ho ka ba, ho ea boemong ba supine, ho sebelisa maoto a kang li-sit-ups, qu, maoto a fatše, ebe 'mele oa matsoho, letsoho le ka khomarela fatše. , forearm ema, 'me fatše paatsepama, leka ho phahamisa' mele o ka holimo theoha fatše, tsitlella ka metsotsoana e seng mekae, e etsa hape nakong e tlang, mokhatlo ona haholo-holo ho ikoetlisa ka morao, Thusa ho eketsa bophara ka morao.
Mokhoa oa 3: Li-hull-ups
Ha u bua ka koetliso ea morao-rao ea lapeng, u ka boela ua sebelisa li-pull-ups, sena ke mokhatlo o batlang o le thata, bashanyana ba ka 'na ba se ke ba khona ho etsa lintho tse ngata, banana ba matla ba fokolang ba ka' na ba sitoa ho etsa.Empa ke boikoetliso bo boholo bakeng sa mokokotlo.Haeba u na le lisebelisoa tsa ho ikoetlisa sebakeng sa heno, li etse ka mekoallo ea litšoene, haeba ho se joalo, e etse monyako oa ntlo ea hau.
Nako ea poso: Oct-07-2022