Hang-hang bolela hore ha e le hantle ho ke ke ha khoneha ho atolosa sefuba ka thuso ea ho ikoetlisa, haeba u tšepisitsoe le ho tiisetsoa lintho tse joalo, tseba hantle hore na sefuba sa basali ke sefe. Ka thuso ea koetliso ea matsoele, u ka eketsa elasticity, tighten, 'me e hlile, e bonahale e etsa hore matsoele a hao a maholo. Empa boholo ba bra e tsoang ho sena u ke ke ua e fetola. E le hore re qobe ho siea ho sa hlokahaleng, re ke ke ra qala ka lenaneo la koetliso sefubeng, e leng ka sebopeho sa 'mele.
Anatomy
Mafuba a hau ke:
- mesifa e nyenyane le e kholo;
- mesifa ea li-intercostal;
- lisebelisoa tsa adipose;
- ho fela ha methapo le methapo ea mali;
- li-loble tsa liphatsa tsa mammary.
Ka kakaretso, sefuba ke lisele tse mafura, e bolelang hore e ke ke ea phunyeletsoa. U ka senya feela mesifa eo e khomaretsoeng (e nyenyane, e kholo, intercostal). Ka hona, e "hula".
Boikoetliso
Ha re ntse re koetlisoa ka matsoele bakeng sa basali, re tla sebelisa mesifa le mesifa ea matsoho, re hloka likobo tse peli le fitball .
- Sebaka sa ho qala se lutse holim'a bolo, li-dumbbells matsohong. Re phomola holim'a libaka tsa subcostal, re phahamisetsa matsoho a rona ka mahlakoreng a mahetleng, matsoho a fetiselitsoe sefahlehong - 8-16 ho pheta-pheta.
- Ho nyoloha ha li-skebelisoa re kenyelletsa mekhabiso e tsitsitseng ka maoto a rona - re otlolla leoto le le leng bakeng sa phahama e le 'ngoe.
- Sebaka sa ho qala - matsoho a nang le menoana mahetleng. Re ba phahamisa ka litsela tse peli: 1 - sebakeng sa mahetla, 2 - otlolla matsoho ka holim'a hlooho. Hape ka litsela tse peli 'me u khaotse - makhetlo a 8-16.
- Re koala matsoho ka sefubeng, re butse matsoho a rona ka lehlakore. Kopanya ho senoloa ha matsoho ka leoto le bulehileng lehlakoreng le lehlakoreng - makhetlo a 8-16.
- Re qala ho phahamisa molumo oa likobo-hloko - phahamisa letsoho lehlakoreng la mahetla, ho tšoana le ho otlolla leoto le lekanang - makhetlo a 8-16.
- Re phahamisa li-dumbbells ka matsoho a lekaneng ho fihlela boemong ba hlooho mme re etsa ho bula ha matsoho le maoto ka lehlakore - makhetlo a 8-16.
- Re pheta boikoetliso ba 2.
- Re pheta boikoetliso ba 3.
- Matsoho a nang le li-dumbbells a phahamiselitsoeng ho ea boemong ba likhopo tse bohareng, mokokotlo holim'a bolo, ka tsela e 'ngoe a otlolla leoto.
- Re etsa mehato e mene, ka la bone re phahamisa leoto le ka lehlakoreng le fapaneng re otla sekoti. Joale re khutlela, re etsa mehato e mene hape.
- Re pheta boikoetliso ba 9.
- Re pheta boikoetliso ba 10.
- Re qala ho tsuba ka molumo, ho hlahisa maoto ka tsela e le 'ngoe kapa e' ngoe.
- Phahamisa matsoho a otlolohileng ka holim'a hlooho, re li theolela ka lehlakoreng la mahetleng 'me re khutlela sebakeng sa pele.
- Sebaka sa ho qala, joalo ka ho ikoetlisa pele, matsoho ho ea ka lehlakore ka mokhoa o kobehileng.
Ho feta ho lekaneng ho etsa 2-3 ho sebetsa ka matsoele ka beke. Hape thusa ho totobatsa ho ntlafatsa sebopeho le boholo ba liketso tsa sefuba ka morao. Boemo bo botle bo etsa hore matsoele a hao a bonahale haholoanyane.