Jwalo ka e 'ngoe ya disebediswa tse sebetsang hantle tsa boikoetliso, di-dumbbell e ntse e le disebediswa tsa bohlokwa bakeng sa dijiminase tsa lapeng le tsa kgwebo ka lebaka la bokgoni ba tsona ba ho tenyetseha le bokgoni bo felletseng ba koetliso. Koetliso ya mahlale ya di-dumbbell ha e hahe feela tlhaloso e lekantsweng hantle ya mesifa empa hape e ntlafatsa metabolism ya motheo le bongata ba masapo. Leha ho le jwalo, koetliso ntle le tataiso e nepahetseng e ka lebisa dikotsing tsa dipapadi habonolo. Sengoloa sena se sekaseka ka mokhoa o hlophisehileng mekgwa ya mahlale le diprothokhole tsa polokeho bakeng sa koetliso ya di-dumbbell.
Ho Lebisa Tlhokomelo ka ho Nepahetseng: 'Mapa oa Thupelo ea Mesifa ea Dumbbell
Boikoetliso ba dumbbell bo akaretsa lihlopha tsohle tse kholo tsa mesifa ka meralo ea metsamao ea likhutlo tse ngata:
Mesifa ea 'Mele o ka Holimo:** Sehatsetsi sa dumbbell se bataletseng/se sekametseng (pectoralis major, anterior deltoids, triceps brachii), sehatsetsi sa lehetla (deltoids, upper trapezius)
Mesifa e Hulang ea 'Mele o ka Holimo: Mola o nang le letsoho le le leng (latissimus dorsi, rhomboids), li-curls (biceps brachii, brachialis)
Ketane ea Kinetic ea 'Mele o ka Tlase: Ho squats ea Dumbbell (quadriceps, gluteus maximus), lunges (quadriceps, hamstrings)
Sebaka sa Botsitso ba Motheo: Li-twist tsa Russia (li-oblique), li-crunches tse boima (rectus abdominis)
Patlisiso e entsoeng ke American College of Sports Medicine (ACSM) e bontša hore metsamao e kopaneng joalo ka li-dumbbell deadlifts ka nako e le 'ngoe e susumetsa mesifa e fetang 70% ea 'mele, e leng se nolofalletsang tšebeliso ea matla e sebetsang hantle haholo.
Thibelo ea Likotsi: Mokhoa oa Tšireletso e Meraro
Ho qoba likotsi tsa lipapali ho hloka ho theha maano a ts'ireletso a hlophisitsoeng:
1. Taolo ea ho nepahala ha motsamao
Boloka mokokotlo o lebile sebakeng se sa nke lehlakore, qoba mahetla a chitja kapa mokokotlo o ka tlase o kobehileng. Bakeng sa mela: Ikamahanya letheka ho fihlela ho 45°, hula morao 'me u hatelle mahare a mahetla, hula dumbbell ho ea likhopong tse ka tlase (eseng mahetleng), e leng se fokotsang khatello ea mokokotlo oa lumbar haholo.
2. Molao-motheo oa ho Imetsa ho Tsoelang Pele
Latela "Molao oa Keketseho ea 10%": Keketseho ea boima ba beke le beke ha ea lokela ho feta 10% ea mojaro oa hona joale. Ba qalang ba lokela ho qala ka boima bo bobebe bo lumellang lihlopha tse 3 tsa makhetlo a 15 ntle le mokhathala.
3. Taolo ea ho Pholosa Mesifa
Lihlopha tse kholo tsa mesifa li hloka linako tsa ho hlaphoheloa tsa lihora tse 72. Kenya tšebetsong mokhoa o arohaneng oa "Push-Pull-Legs". Batla tlhahlobo ea bongaka haeba bohloko bo bohale bo tsoela pele ka mor'a lihora tse 48 kamora koetliso.
Tekanyetso ea Khauta ea Khetho ea Boima: Phetoho e Ikhethileng
Ho khetha boima ba dumbbell ho hloka ho nahanoa ka botlalo ka lipheo tsa koetliso le bokhoni ba motho ka mong:
Mamello ea Mesifa: Khetha boima bo lumellang ho phethela ka thata makhetlo a 15-20/sete (50-60% ea 1RM)
Hypertrophy ea Mesifa: Boima bo fihlang ho hloleheng ka makhetlo a 8-12 ka sete (70-80% ea 1RM)
Ntlafatso ea Matla a Phahameng: Boima bo batlang bo le haufi le bo phahameng bakeng sa makhetlo a 3-6/sete (85%+ ea 1RM)
Teko ea Netefatso e Sebetsang: Nakong ea ho kobeha ha dumbbell, haeba ho sotha kapa ho lahleheloa ke sebopeho ho etsahala ka lekhetlo la bo10, sena se bontša boima bo feteletseng. Boima bo khothalletsoang ba ho qala: 1.5-3kg bakeng sa ba qalang ba basali, 4-6kg bakeng sa banna.
Ho ea ka Mokhatlo oa Kalafo ea 'Mele oa Amerika (APTA), litsebi tse nang le tsebo e nepahetseng ea mokhoa li na le sekhahla se tlase sa likotsi ka 68%. Ho khetha li-dumbbell tse thibelang ho thella tse nang le bophara ba ho tšoara bo ka bang 2cm ho feta bophara ba letsoho, hammoho le lenaneo le tsoelang pele, ho etsa hore li-dumbbell e be balekane ba bophelo bohle ba 'mele. Hopola: Boleng bo phethahetseng ba motsamao kamehla bo nka sebaka sa pele ho feta lipalo tsa boima.
Lintlha tsa Bohlokoa tsa Phetolelo:
1. Ho Nepahala ha Mantswe:
- Mantsoe a ka hare (mohlala, triceps brachii, latissimus dorsi) a bolokiloe
- Mantswe a tekheniki a tloaelehileng (mohlala, 1RM, ho fetella ho tsoelang pele, hypertrophy)
- Mabitso a mekhatlo a fetoletsoe ka botlalo (ACSM, APTA)
2. Melao-motheo ea Koetliso Paballo:**
- "Molao oa Keketseho ea 10%" o bolokiloe ka moelelo o hlalosang
- Likhothaletso tsa mefuta ea baemedi (%1RM) li fetoletsoe ka nepo
- Mekhoa ea ho hlaphoheloa le mantsoe a tloaelehileng a arohaneng li bolokiloe li sa fetohe
3. Ho hlaka ha Thupelo:
- Ho bopa matshwao a bonolo ntle le ho lahlehelwa ke dintlha tse hlakileng (mohlala, "ho hula le ho hatella mahare a mahetla")
- Tlhaloso ea teko e sebetsang e entsoe hore e sebetse ("ho thekesela kapa ho lahleheloa ke sebopeho")
- Litemoso tsa polokeho li hatisitsoe ("bohloko bo bohale bo tsoela pele ho feta lihora tse 48")
4. Ho Ikamahanya le Setso:
- Diyuniti (kg) di hlokometswe bakeng sa kutlwisiso ya lefatshe ka bophara
- "Push-Hula-Maoto" e tsejoa e le mantsoe a akaretsang a karohano ea koetliso
- Molao oa ho qetela oa polokeho o hlalosoa e le taelo e sa lebaleheng
Phetolelo ena e boloka matla a saense a qalong ha e ntse e netefatsa phihlello bakeng sa litsebi tsa boikoetliso ba machaba le barati ba tsona. Sebopeho sena se boloka phallo e utloahalang ho tloha ho shebaneng le mesifa ho ea thibelong ea likotsi le ho kenngoa tšebetsong ka mokhoa o sebetsang.
Nako ea poso: Phupu-30-2025
