Litaba

Li-buttocks ke karolo e bonahalang haholo ea 'mele, kahoo sebōpeho sa marako ke sa bohlokoa haholo.Batho ba bangata ba nahana ka mekhoa e fapaneng ea ho koetlisa letheka la bona.Ho boetse ho na le metsamao e mengata ea koetliso ea letheka, e se nang libetsa le lisebelisoa, joale ua tseba hore na ke metsamao efe ea koetliso ea lisebelisoa tsa hip?

Smith squat
Ho qhekella ke mohato oa khauta oa koetliso ea buttock, empa batho ba bangata ba squat ea mahala ho thata ho laola ho leka-lekana, kapa e le ho laola ho leka-lekana le setsi sa botsitso ba matla a khoheli, ba ka nka feela squat ea mahala.Ho sebelisa foreimi ea Smith ho u lumella hore u tsepamise maikutlo haholoanyane lethekeng le lirope bakeng sa sebopeho se betere.

maoto
Lula holim'a boto e lutseng ea ho phahamisa leoto la sesebelisoa, mokokotlo o haufi le boto, 'me maoto a hata holim'a poleiti ea pedal;Matla a leoto la hip, pele ho maoto a kobehile hanyenyane haufi le ho phutholoha, utloa ho tsikitlanya ha sehlopha sa mesifa se lebisitsoeng, ho fokotseha ha tlhōrō metsotsoana e 1-2;Butle-butle khutlisetsa boemong ba pele.Pheta.

Ka morao ho molala barbell matšoafo
Beha barbell ka mor'a molala oa hau 'me u theole' mele oa hau ho fihlela mangole a ka morao a ama fatše, empa u se ke ua qobella fatše.Boloka mokokotlo oa hau o otlolohile le o pota-potile fatše ho fihlela u le sebakeng sa lunge, ebe u otlolla mangole a hao ho khutlela sebakeng sa ho qala.Squat bakeng sa metsotsoana e 4, ema metsotsoana e 2, tsoha metsotsoana e 4, 'me kamehla u latele tsela e tšoanang.

Phahamiso ea halofo ea squat
Phahamiso ena ea halofo ea squat e tšoana le halofo ea boima ba 'mele moo u tšoarang barbell ka matsoho a mabeli, e lateloa ke halofo-squat ka letheka la hao holimo.Butle-butle phahamisetsa tšepe ea tšepe holimo ho tseba moo sefuba sa hao se leng teng, ebe u se theolela tlaase.Sena se ke ke sa etsa molumo oa li-buttocks tsa hau feela, empa hape se tla theha phello ea toning le ho eketsa khatello holim'a marako a hau.Etsa sena ka makhetlo a 30.