Ho ba le li-angles tse hlalositsoeng ho bohlokoa ho mang kapa mang ea batlang ho boloka sebopeho sa 'mele se leka-lekaneng le se lekanang.Ha e ntlafatse botle ba 'mele feela empa e boetse e bontša boemo bo phahameng ba ho ikoetlisa le boitšoaro.Ho sa tsotellehe hore na u setsebi sa lipapali, setsebi sa 'mele, kapa u batla feela ho ntlafatsa ponahalo ea hau ka kakaretso, ho ba le li-angles tse hlalositsoeng e lokela ho ba ntho e tlang pele.
E 'ngoe ea libaka tse ka sehloohong tsa ho phehella li-angles tse hlalositsoeng ke mesifa ea hao ea mpa.Six-pack e lakatsehang ke mohlala oa mpa e nchocho.Ho finyella sena ho hloka motsoako oa ho ja lijo tse thata le boikoetliso bo lebisitsoeng bo matlafatsang mesifa ea hau ea mantlha.Mapolanka, li-sit-ups, le ho phahamisa leoto ke mehlala e meng ea boikoetliso bo thusang ho betla mesifa ea mpa le ho etsa li-angles tse hlalositsoeng.
Sebaka se seng moo li-angles tse hlakileng li phethang karolo ea bohlokoa ke mahetla.Mahetla a pharaletseng, a nchocho a fana ka thetso ea letheka le lenyenyane, ho etsa ponahalo e leka-lekaneng e ka holimo ea 'mele.Ho hatelloa ka mahetla, ho phahamisa lateral, le mela e otlolohileng ke tse ling tsa boikoetliso tse lebisang mesifa ea mahetla le ho thusa ho theha li-angles tse hlalositsoeng.Ho phaella moo, ho kenyelletsa boikoetliso bo matlafatsang mesifa ea hao e ka morao, e kang mela le ho hula, ho ka eketsa lebelo la mahetla le ho ntlafatsa boemo ba hau ka kakaretso.
Li-angles tse hlakileng ha li felle feela mesifa ea mpa le ea mahetla.Li ka finyelloa le likarolong tse ling tse sa tšoaneng tsa 'mele, tse kang matsoho le maoto.Li-biceps tse betliloeng le li-triceps li etsa ponahalo e khahlehang, haholo-holo ha e tsitsitse, e bonts'a li-angles tse hlalositsoeng le karohano ea mesifa.Li-curls tsa letsoho, li-tricep dips, le li-push-ups kaofela ke mehlala ea boikoetliso bo ka thusang ho matlafatsa mesifa ena le ho fihlela sekhutlo se lakatsehang.
Ka mokhoa o ts'oanang, li-angles tse hloekisitsoeng tsa maoto li tlatsetsa ponahalong ea liatleletiki ka kakaretso.Boikoetliso bo kang squats, matšoafo, le ho phahamisa namane ho ka thusa ho phahamisa li-quadriceps, hamstrings le mesifa ea namane, ho theha tlhaloso le tlhaloso ea mesifa.Boikoetliso ba 'mele bo tlaase ha bo ntlafatse boipiletso ba botle feela, empa hape bo matlafatsa matla a sebetsang le ho tsamaea.
Ho fumana li-angles tse hlalositsoeng sehlopheng leha e le sefe sa mesifa, ke habohlokoa ho latela mokhoa o nepahetseng oa ho ikoetlisa o kenyeletsang koetliso ea ho hanyetsa le boikoetliso ba pelo.Koetliso ea ho hanyetsa e thusa ho matlafatsa mesifa le ho theha li-angles tseo, ha boikoetliso ba pelo bo thusa ho chesa mafura a mangata le ho ntlafatsa tlhaloso ea mesifa ka kakaretso.
Ntle le boikoetliso, phepo e nepahetseng e boetse e phetha karolo ea bohlokoa ho fumana li-angles tse hlakileng.Lijo tse leka-lekaneng tse nang le liprotheine tse lekaneng, lik'habohaedreite le mafura a phetseng hantle li fana ka limatlafatsi tse hlokahalang bakeng sa nts'etsopele ea mesifa le ho lokisoa.Ke habohlokoa ho boloka tekanyo ea lik'halori ho netefatsa hore 'mele oa hau o fumana matla a lekaneng ho tšehetsa boikoetliso, empa eseng ho baka mafura a mangata a' mele.
Ka kakaretso, ho ba le li-angles tse hlakileng ke tšobotsi e lakatsehang ho mang kapa mang ea batlang ho ntlafatsa 'mele oa bona.Ebang ke mesifa ea mpa ea hao, mahetla, matsoho, kapa maoto, motsoako oa boikoetliso bo lebisitsoeng, phepo e nepahetseng, le boitlamo ba ho ikoetlisa hantle ke tsa bohlokoa.Le hoja ho finyella li-angles tse hlalositsoeng ho ka 'na ha nka nako le boiteko, moputso oa botle bo ntlafetseng le bophelo bo botle ka kakaretso ke oa bohlokoa.Kahoo qala ho kenyelletsa boikoetliso bo shebaneng le lihlopha tse itseng tsa mesifa le ho amohela leeto la ho fihlela li-angles tse hlalositsoeng.
Nako ea poso: Oct-21-2023