Li-bumper plates li fumaneha sebakeng sa boikoetliso se ka sebelisetsoang ho ikoetlisa haholo, poleiti e le 'ngoe e u fa ho ts'oara hantle, hape e ka etsa metsamao e mengata ho thusa koetliso ea rona ea mantlha!Mona, re batla ho u tsebisa ho etsa metsamao ea khale e sebelisang li-bumper plates ho koetlisa.
1.Barbell benche ea khatiso
Ena ke koetliso e ntle e thusang e ka re thusang ho matlafatsa li-pecs tse ka hare.
Ts'ebetso:
Robala ka mokokotlo holim'a benche, tšoara poleiti ea bumper (boima bo itšetlehileng ka khetho ea hau) sefubeng, tiisa poleiti ea bumper ka matsoho a mabeli, ebe u qala motsamao.Qala ho sutumelletsa poleiti holimo, pepeta ka thata ha u fihla holimo.Nakong ea koetliso, o hloka ho boloka ts'ebetso eohle butle-butle.
2.Plate Row
Ke poleiti efe ea bumper eo u ka ratang ho e etsa pele u ikoetlisa?Mola oa poleiti o o thusa ho matlafatsa mesifa ea mokokotlo!Thusa hore u matlafatse mesifa ea hau ea morao hantle!
Ts'ebetso:
Khetha bumper plate (boholo bofe kapa bofe) 'me u tšoare mahlakore ka bobeli a poleiti ka matsoho a mabeli!Ema maoto a hao a arohane ka bophara ba mahetla, lula morao ka letheka (noka e tsitsitse), boloka mokokotlo oa hau o sa nke lehlakore 'me torso ea hau e kobehile ka tlhaho.Tiisa mokokotlo oa hau ho tsitsisa mokokotlo o sa nke lehlakore!Hula mahetla a mahetla morao, ebe o phahamisa litsoe, hula poleiti ea bumper ho ea ka mpeng, ela hloko ho honyela ha mokokotlo ha o hula, etsa ketso ea ho hula ka matsoho hape, e le hore bumper plate e be haufi le mpeng, 'me joale clamp ka di-blades mahetla ho pepeta mesifa morao, lula metsotsoana e' meli.Bapala poleiti butle, utloa mokokotlo o bulehile, ebe o romela letsoho kantle.ho fihlela letsoho le otlolohile.
3.Ho phahamisa poleiti e ka pele
Motho ha a rate li-dumbbell le li-barbell ha lithupelo li phahama, li-bumper plate ke khetho ea bona ea pele, ho ts'oara habonolo ho etsa hore koetliso ea rona e be bonolo haholoanyane.
Ts'ebetso:
Khetha bumper plate e loketseng, mokokotlo oa hau o bapa le lebota, tšoara poleiti ea bumper ka matsoho a mabeli, ebe u e phahamisetsa bophahamong ba mahetla, e tšoarelle motsotsoana, boloka tsitsipano, ebe o bapala o khutlela maemong a teng. butle butle.
4.Bumper Plate Farmer Walk
Bakeng sa matla a thata a ho tšoara, matla a "pinch" ea monoana a maholo!
Ts'ebetso:
Penya ntlha ea poleiti 'me u e jare bakeng sa ho tsamaea ka sehoai, e leng se ka sebelisang matla a menoana ea hau ka matla haholo.Ha u etsa motsamao, u ka phahamisa lehlakore le le leng kapa mahlakoreng ka bobeli, empa u lokela ho ela hloko ka ho khetheha boemo, eseng ka ho hlaka, ho kheloha, pele, hunchback, joalo-joalo.
5.Bumper Plate Squat
Ena ke thuso e ntle haholo ea koetliso ea squat.Li-squats ke morena oa boikoetliso, 'me ka linako tse ling lintlha tse nyane li ka mpefatsa boleng ba motsamao oa hau!Bothata bo tloaelehileng ka ho fetisisa ke hore 'mele o itšetlehile haholo ka pele, mokokotlo ha oa tsitsa ka ho lekaneng,' me tsitsipano ha e bolokehe ka ho lekaneng!
Ho thothomela ka poleiti e kholo, sefuba se bataletseng se sebelisetsoa ho boloka botsitso ba motsamao ha ho ntse ho boloka torso e otlolohile.Ha bar e sutumelletsa ka ntle, torso e hanyetsa ha e ntse e boloka tsitsipano 'me e sa lumelle torso ho itšetleha pele.
6.Bumper Plate deadlift
Ena ke boikoetliso ba ho iphuthumatsa boo re atisang ho bo etsa pele ho koetliso ea "deadlift".Ka mor'a ho otlolla ho silila, re nka sejana sa bumper ebe re tseba mokhoa oa ho tsamaisa li-deadlift, e le hore mohato o latelang e be koetliso ea ho qetela.
Nako ea poso: Apr-13-2022