Rally Tube Squat
Ha u etsa li-squats tse boima, ho sebelisa tube ea tsitsipano ho tla eketsa bothata ba ho ema.Re lokela ho boloka boemo bo otlolohileng haholoanyane ha re ntse re loantša khanyetso.U ka ala maoto a hao ka bophara ka bophara kapa sebelisa aTension tubee nang le khanyetso e eketsehileng ho eketsa ho hanyetsa.
Mokhoa oa ho ikoetlisa
1. Arola maoto a hao ka bophara ba mahetla 'me u hate holim'a tšupu ea tsitsipano.
2. Hula letsoho laTension tubeho isa hodimo ho lehetla.Lipalesa ka pele (tube ea tsitsipano e lokela ho ba ka lehlakoreng le ka morao la letsoho, eseng ka lehlakoreng le ka pele la 'mele) (a).
3. Koahela fatše, u boloke mofeng ka holim'a lehetla (b).
4. Khutlela sebakeng sa ho qala.Pheta makhetlo a 20.
Lat hula tube petsoha leoto squat
Joalo ka squat e tebileng, ts'ebeliso ea aTension tubeha u etsa ho itšehla thajana ho tla eketsa bothata ha u ema.
Mokhoa oa ho ikoetlisa
1. Beha maoto a hao ka bophara ba letheka 'me u behe leoto la hao le letšehali holim'a moqomo.Khutlela morao ka leoto la hao le letona hoo e ka bang maoto a 2 (hoo e ka bang limithara tse 0.6), u boloke maoto a hao a leka-lekana.Hlooho le morao ka ho toba, ka boemo bo sa nke lehlakore (a).
2. Fokotsa noka le lengole le letšehali ho isa 'mele sebakeng sa ho tsubella ha serope se ka pele se bapile fatše le lengole le ka morao haufi le fatše ka hohle kamoo ho ka khonehang.'Mele o lokela ho theohela tlase (b).
3. Khutlela sebakeng sa ho qala.Etsa lihlopha tse 4 bakeng sa leoto le leng le le leng, ho pheta-pheta ha 10 ka sete.
Tension tubeqoela mola
The tension tube overhead rowing e ka sebelisa latissimus dorsi le mokokotlo o ka tlaase le o bohareng oa thoracic, ea matlafatsa mesifa ea mantlha, e boetse e thusa ho matlafatsa li-biceps.Molemo oa ho sebelisaTension tubeke hore re ka theha metsamao e fapaneng ka ho lokisa boemo ba matsoho le matsoho le bophahamo ba litsoe ha re ntse re boloka boemo ba 'mele.Boikoetliso bona ke e 'ngoe ea boikoetliso bo tloaelehileng boo re bo etsang le e' ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho koetlisa scapulae, ho lumella 'mele oohle hore o kenye letsoho mokhatlong ha o ntse o fokotsa mojaro.
Mokhoa oa ho ikoetlisa
1. Arola maoto a hau bonyane ka bophara ba noka 'me u hatelleTension tubeka ntlha ya leoto la hao.Tšoara mofeng kapa ka tlas'a molamu 'me u tšele tšupu ea tsitsipano hore e be sebopeho sa X.
2. Sekamisa 'mele oa hau o ka holimo pele ka likhato tse 45.Molala o otlolohile, mahlo a theoha, mahetla a phutholohile, le tlase ho ea ka tsela e hōle le litsebe (a).
3. Hula tšupu ea tsitsipano lethekeng, u suthiselitse litsoe morao u ntse u le hlokolosi hore u se ke ua li bula ka ntle.Boloka scapulae ea hau e tiile 'me e tebile ha u ntse u tsamaea ka sekepe (b).Pheta sete e 'ngoe le e' ngoe ka makhetlo a 20 'me u etse lihlopha tse 4.
Tension tubemotho ea remang lifate
Ho sebelisa tube ea tsitsipano bakeng sa boikoetliso bona ho eketsa ho hanyetsa ha rona ha re otlolla le ho fokotsa ho hanyetsa ha re khutlela sebakeng sa ho qala.Re ka eketsa kapa ra fokotsa khanyetso ka ho fetola boemo ba maoto a rona.The tension tube e boetse e re thusa ho boloka morethetho oa motsamao ka mokhoa o sireletsehileng haholoanyane le ho qoba ho etsa metsamao e phatlohang.TheTension tubeBoikoetliso ba mapolanka bo ka sebetsa mesifa e mengata ka nako e le 'ngoe.Ha re ntse re etsa boikoetliso bona, mesifa ea mahetla a rona, limpa, li-obliques, glutes, quads, mesifa e ka tlaase ea morao, mesifa e ka holimo ea morao, hamstrings, li-adductors le li-adductors kaofela li le boemong bo sebetsang.Ke boikoetliso bo botle ho mang kapa mang, haholo baatlelete ba lipapaling tsa ho potoloha.
Mokhoa oa ho ikoetlisa
1. Maoto a arohane le letheka-bophara ka thōko, leoto le letšehali holim'a tube ea tsitsipano e ka tlase ho halofo ea bolelele ba boemo.Qetello e 'ngoe ea ho sebetsana e fumaneha fatše haufi le leoto le letšehali.Matsoho a tšoara ntlha e 'ngoe ea molamu (kapa ka tlas'a mofeng).
2. Emisa 'mele oa hao fatše 'me u lelekise mofeng oo u o tšoereng leqaqailaneng la hao le letona (a).Ha u ema, hula mohele ho lehetleng la hao le letšehali e le horeTension tubee etsa mola o diagonal ka pel'a 'mele oa hau (b).
3. Motsamaong ona, maoto a ts'oaroe a sa sisinyehe mme re ka potoloha ka har'a torso.
4. Khutlela sebakeng sa ho qala, ebe o pheta motsamao.Etsa lihlopha tse 4, ho pheta-pheta ha 10 ka sete, mahlakoreng a fapanyetsana.
Nako ea poso: Mar-31-2023