Koetliso ea selikalikoe , ha e le hantle, e ntle hobane e re lumella hore re hlophise 'mele ea rona ka hohle kamoo ho ka khonehang, ka bokhoni ba nako le sebaka.
Tabeng ena, re batla ho arolelana le uena kgetho e sebetsang ka ho fetisisa ea koetliso e chitja bakeng sa mafura a tukang - e tla etsahala holong ea boithabiso.
Haeba u e-ea koetlisong nakong ea lihora tse ngata, ke hore, ka mor'a mosebetsi, hammoho le baeti ba 90%, ho ntse ho le boima ho uena hore u fumane bongata ba li-simulators tse fapaneng mahala. Ka lebaka leo, re khetha li-simulator tse peli tse emeng ebe re matha ho tloha ho e 'ngoe ho ea ho e' ngoe, re khathetse mahlahareng a mangata a chesang a mafura.
Re u fa lihlopha tse 'maloa tsa boikoetliso bakeng sa koetliso e chitja.
Hlahloba
Ha ho letho le khethehileng - ho phalla holim'a treadmill.
Koetliso ea matla holim'a koetliso e chitja bakeng sa mafura a tukang
Ketsahalo ea rona e chitja bakeng sa tahlehelo ea boima ba 'mele e tla ba le litlhahiso tse peli, tseo re li phetang tse tharo ka tatellano. Ho tloha ho boikoetliso ho ea ho boikoetliso, 'me ho tloha selikalikoe ho potoloha e latelang, re feta ntle ho khefu. Ha re qeta melaetsa eohle ea boraro - phomola, metsotso e meraro, 'me u ee lihlopheng tse peli tsa boikoetliso kapa u pheta mekoloko e meraro ea lithupelo tse peli tsa pele bakeng sa koetliso e chitja.
Phomolo pakeng tsa boikoetliso ke phetoho ho tloha simulator e le 'ngoe ho ea bobeli. Sena se tla u fa hoo e ka bang motsotso oa phefumoloho, empa u lokela ho fallela simulator ea bobeli ka lebelo le potlakileng.
Mokhoa oa pele oa ho ikoetlisa - li-circles tse 3:
- Ho senya benche ea sekete ke boikoetliso mochineng oa khatiso o etsoang setulong sa Roma. Re lokisa maoto a rona tlas'a ba-rollers, re otla matsoho a rona, matsoho a rona a le ka pel'a rona, mekokotlo ea rona e fokotsehile hanyenyane, ha re e fokotse ho fihlela qetellong. Etsa likhahla le ho nyolohela ho exhale, tlase - phefumoloho. U se ke ua potlakela mona, o pheta-pheta 20-25 pele o chesa mesifa.
- Hyperextension - re ikamahanya le setšoantšo sa simulator, e le hore mapolanka a ka tlas'a masapo a letheka, 'me maoto a lokela ho otlolla. Boemo ba hau e lokela ho ba boikutlo bo joalo hoo u ikutloang hore ho bonolo haholo ho tsitsisa pele. Matsoho ka pel'a hao kapa ka mor'a hlooho ea hau (kahoo ho tla ba thata ho hloa). Re theohela ka lehlakoreng le letona 'meleng' me re ema ho lekana le fatše. Ho tsoa mouoane, ho nyoloha, ho theoha - ho inhaling. Re etsa makhetlo a 20-25 ho pheta-pheta, re sebetsana le ho robala.
Hona joale re etsa li-circles tse peli ho tloha lipapaling tsena tse peli. Koetliso e chitja ena e ntle bakeng sa ho omisa, ha ho e-na le khaello ea lik'habohaedreite le protheine ea protheine nakong ea lijo, o hloka ho chesa mafura le ho haha mesifa.
Boikoetliso ba bobeli bobeli - lihlopha tse 3:
- Ho oela ka li-dumbbells - re nka litlolo, maoto hammoho, matsoho a theoha. Re phahama pele, ebe re khutlela morao, leoto la bobeli ka pele le morao. Liqhoqho tsohle ha li se li le matsohong a tsona, kahoo u tlameha ho khetha boima bo holimo ba ho "phutha" e ne e le boima. Re etsa makhetlo a 15.
- Ho hatella dumbbells ka benche e sekametseng - re nka lits'ebeletso tsena ho rona ho ea sethaleng se sekametseng. Re lokisa maoto fatše e le hore maoto a se ke a tsoa mosebetsing, re itšetleha khahlanong le benche, re boloka botlalo boemong bo ka morao, matsoho a se nang matsoho, marapo a theoleloa morao. Re phahamisa li-dumbbells, ha re otlolle maqhubu ho isa bofelong, re theola li-dumbbells, re otlolla mesifa ea pectoral. Re phahamisa ka pululo, re theohela ho inhalation. Re etsa makhetlo a 15.
Joale etsa li-circles tse peli!
'Me ho ikoetlisa ka boraro bakeng sa koetliso ea sekhahla ea banana - re etsa li-circles tse 3:
- Ho khumama maoto ka simulator - re khetha boima ba boikhathollo bakeng sa ho pheta-pheta. Re itšetlehile ka bench, pelvis e hatelloa ka thata ho bencheng, matsoho a khomarela khohlo, le maotong a tlas'a lehare, e hlileng e fanang ka boima ba 'mele. Re phahamisa maoto, moqomo o ama likoti, 'me boima ba simulator bo phahama, re theola maoto, re sa li lahlele. Ho nyoloha, exhale, tlohela ho inhalation.
- Ho eketsa matsoho karolong e ka holimo - re atamela koloi ea mohala, re e lokisa karolong e ka holimo, re behe boima ba 'mele, re khutlele morao, leoto le leng pele. Re tšoara matsoho a rona ka thapo, re e otlolle e le hore likhahla li hatelletsoe 'meleng. Hona joale matsoho feela a sebetsa-holimo le ho theoha. Ha re otlolla matsoho, rea hlahisa 'me, ka tsela ea tšoantšetso, re lema mohala. Re pheta makhetlo a 15.