Litaba

E mong le e mong o lokela ho thahasella mokhoa oa ho ikoetlisa, hobane hona joale batho ba bangata ba kena boemong ba ho ikoetlisa.Re ela hloko lipapali le ho ikoetlisa, 'me re tla ela hloko matla a bona a holimo nakong e tlang, ka mor'a moo, matla a holimo a' mele a ka ama ka ho toba papali ea rona lipapaling.Ts'ebetsong ea boikoetliso bo matla ba 'mele bo ka' na ba hloka ho sebelisa lisebelisoa tse ling tsa boikoetliso, joale a re utloisise setšoantšo sa koetliso ea matla a 'mele ea dumbbell!

Mola oa dumbbell o otlolohile
Dumbbell mahetla a sututsa
Boikoetliso bona bo lebisitsoe karolong e ka holimo ea 'mele ea rona, sefuba le mahetleng.Ka holim'a tsohle, re ka sebelisa boemo ba ho lula ha ho ikoetlisa, eketsa maoto a mabeli ho arola sehlaha, 'me u behe fatše, kutu e ntse e lokela ho lula e otlolohile.Tšoara dumbbell letsohong le leng le le leng, ebe u lumella palema hore e tsoele pele, lekhetlong lena menoana e lokela ho khumama ho likhato tse 90, le ho qobella, ebe o phahamisa dumbbell holim'a hlooho.Lebelo la dumbbell le molemo ka ho fetisisa ho fokotsa ba bang, butle-butle ho laola ho khutlela sebakeng sa pele ho ka phethahatsa motsamao.Koetliso ena e batla e le bonolo, empa e sebetsa hantle, 'me haeba re ikutloa re le mosesaane ha re e etsa hape, e ke ke ea tlatsa mesifa ea rona feela, empa e tla boela e re fe boikoetliso bo itseng.

Mola oa dumbbell o otlolohile
Dumbbell Upright rowing ke boikoetliso ba mahetla.Re nka boemo ba ho ema 'me re ala maoto a rona ka bophara ba letheka ka thōko.Mohato o latelang ke ho ema o otlolohile le ho tšoara li-dumbbells matsohong a mabeli.Beha li-dumbbells ka pel'a lirope tsa hau, liatla li shebile morao.Ka nako ena u ka khumama, 'me u phahamise lenonyeletso la setsoe ka mahlakoreng, dumbbell e tla phahamisoa ho ea bophahamong ba lehetla lenonyeletso,' me e phahame hanyenyane, e lule metsotsoana e seng mekae ebe butle-butle e khutlisetsa boemong ba pele.Koetliso ena e hlile e le ea khale haholo bakeng sa lehetla, empa e ka boela ea sebelisa mesifa ea deltoid 'me haholo-holo e sebelisa karolo e ka holimo ea mesifa ea trapezius.E ka u thusa ho lokisa botsitso ba lehetla le ho ntlafatsa bokhoni ba hau ba lipapali.

Koba holim'a dumbbell 'me u khumamele letsoho le le leng
Boikoetliso bona bo sebelisa mokokotlo oa letsoho le ka holimo.Pele ho tsohle, re lokela ho itšetleha fatše, ebe re beha letsoho le letšehali holim'a setuloana, leoto le letšehali le khumama setulong, ebe leoto le letona le hloka ho kobeha hanyenyane feela, ebe le behoa fatše, le tšehetsa ho leka-lekana ha mmele, e le hore mmele o ka hodimo o bapale le fatshe.Mohato o latelang ke ho tšoara dumbbell ka letsohong le letona, ka letsoho le ka holimo le khomarela lehlakoreng la 'mele' me letsoho le tlaase le leketlile ka tlhaho.Boloka letsoho le ka holimo le ntse le khutsitse, ebe butle-butle otlolla lenonyeletso la setsoe.Ha sena se etsoa, ​​​​dumbbell e tla phahama ka lehlakoreng le ka morao ea 'mele, ebe butle-butle e khutlela sebakeng sa pele, mokhatlo ona o lula o fetola mahlakoreng a letšehali le a nepahetseng.

Ke lumela hore ka mor'a ho bala tlhahlobo ea sengoloa, u boetse u tseba mekhoa e meng ea koetliso ea dumbbell e sebelisa matla a maoto a ka holimo, ke tšepa hore tlhahlobo ea metsamao e ka u fa litšupiso le likeletso tse itseng.