Litaba

Ha re koetlisa mesifa e meng, ho ke ke ha qojoa ho sebelisa thepa ea ho ikoetlisa ho re thusa ho ikoetlisa.Mosifa o moholo oa lehetla ke deltoid.Batho ba bangata ba koetlisa mahetla haholo-holo ho iketsetsa matla, e le hore ba ka apara liaparo tse nang le sebōpeho se eketsehileng.Joale u tseba eng ka lisebelisoa tsa boikoetliso ba mahetla?Ha re shebeng!

Kettle tšepe
Kettlebell ke sesebelisoa se senyenyane haholo sa lisebelisoa tsa ho ikoetlisa, kettlebell setsi sa matla a khoheli hole le ntlha ea ho ts'oara, boemo bona bo sa tsitsang ba ho tsokotsa le ho tšoara, 'mele o kopanya mesifa e mengata hore e sebetse hammoho.Ema maoto a hao a arohane ka bophara ba mahetla 'me a kobehile hanyenyane.Tšoara boima ba tlhaho ba kettlebell bo loketseng koetliso ena matsohong a mabeli 'me ue behe ka lehlakoreng la' mele oa hau.Boloka 'mele oa hau o ka holimo o otlolohile' me mahlo a hao a otlolohile ka pele 'me mokokotlo oa hau o tiisitsoe.Ts'ebetso ea ho sisinyeha: ka mor'a hore mokokotlo o matlafatsoe, liphutheloana tse ka pele le tse bohareng tsa mesifa ea deltoid li kopantsoe haholo ke sephutheloana se bohareng, se lebisang matsoho a jereng mojaro hore a phahamisoe bophahamong ba mahetla mahlakoreng ka bobeli a 'mele,' me a boloke peak contraction sebakeng se phahameng ka ho fetisisa, ebe butle-butle o khutlisetsa sebakeng sa ho qala.Ela hloko morethetho oa ho phefumoloha le ho sisinyeha nakong ea boikoetliso.Kahoo re ka fumana catenary ho mesifa ea deltoid.

Dumbbell
Robala ka mokokotlo oa hao bencheng 'me u tšoare li-dumbbells ka matsoho a mabeli.The core tightens up, next bundle in deltoid bundle and hend bundle, ha e le hantle e be deltoid hind bundle hair force, dumbbell ea matsoho ka bobeli e tsamaea butle ho tloha fatše ka mahetla a boemo bo phahameng bo tšoanang, e leng ketso ea nako ea seteishene sa nonyana, e tšoanang. ho boemo ba ho atoloha sefubeng motsamao oa boemo ba ho ema, ikutloeleng deltoid mesifa morao sephutheloana mesifa sehlopha moriri matla a khoheli maikutlo a.Ebe u khutlela butle-butle sebakeng sa ho qala.Ela hloko sehlopha sa mesifa se lebisitsoeng 'me u fetole phefumoloho ea hau nakong ea motsamao oa leru.

Li-push-ups frame
Sekhahla sa push-up ke sesebelisoa sa lipapali se sebelisoang ho etsa li-push-ups.Ka ho eketsa bothata ba ho sisinyeha, ho finyella karolo ea koetliso ea mahetla.Li-push-ups ke mokhoa o tloaelehileng haholo oa ho sebelisa mahetla a hao ka matsoho a se nang letho.Ha u sutumelletsa holimo, boima bohle bo fetela matsohong;Ho etsa push-up, u lokela ho beha maoto a hao holim'a boto ea push-up mme u kene sebakeng sa push-up.Ho hlokahala ho ela hloko ke, u se ke ua putlama ha push-ups;Qetella palo e lekaneng ea ho pheta-pheta;Ho eketsa boemo ba bothata, eketsa bophahamo ba boto ea push-up.