Ke ka thabo e kholo ha ke ngola lingoliloeng tsena bakeng sa babali ba ka, uena. Ha ke amohele tefo bakeng sa ho ngola litlhahlobo, maikutlo a ka ka lihlahisoa ke a ka, empa haeba u fumana likhothaletso tsa ka li thusa ebe u qetella u rekile ho hong ka se seng sa lihokela nka fumana khomishene ho seo. Lintlha tse ling
Batho ba bangata ba batla ho ikoetlisetsa matla lapeng, ho fapana le ho ikoetlisetsa.
Ho iketsetsa 'gym' e nyane ea lapeng, o hloka lisebelisoa tsa mantlha.
E 'ngoe ea lintho tsa bohlokoa tse hlokahalang ke benche (e tiileng) ea boikoetliso.
Benche e joalo ea koetliso, eo hape e bitsoang benche ea boima, eu fa monyetla oa ho ikoetlisa ka tsela e sireletsehileng.
Ka lebaka la benche ea boikoetliso u tla khona ho ikoetlisa ka katleho le ho fihlela sepheo sa hau sa boikoetliso.
Ke hlahlobile le ho thathamisa libenche tse ntle ka ho fetisisa tsa ho ikoetlisa lapeng.
Molemo ka ho fetisisa ke benche ea boikoetliso e loketseng merero e fapaneng.
Leihlo la rona le ile la oela hanghang Rock Gym 6-in-1 benche ea boikoetliso: sesebelisoa se phethahetseng sa thuto e le 'ngoe ka potoloho bakeng sa motho ea chesehelang boikoetliso!
Bencheng ena ea boikoetliso u ka ikoetlisa ka botlalo, joalo ka boikoetliso ba mpeng, boikoetliso ba sefuba le boikoetliso ba maoto.
U ka bala ho eketsehileng ka benche ena ea boikoetliso tlhaiso-leseling e ka tlase tafoleng.
Bala pele ho fumana hore na likhothaletso ke eng!
Bala hape: Molemo o moholo oa motlakase | Litlhahiso tsa rona bakeng sa koetliso ea hau [tlhahlobo].
Ntle le benche ena e ntle ea boikoetliso e tsoang Rock Gym, ho na le libenche tse ling tse ngata tse loketseng tseo re ka ratang ho u bontša tsona.
Ka tlase re hlalosa libenche tse 'maloa tsa boikoetliso tse loketseng ho ikoetlisa ka matla hae.
Re hlahlobile likarolo tse 'maloa tsa bohlokoa, ho kenyeletsoa theko, monyetla oa ho fetola kapa ho mena benche le thepa.
Sephetho se ka fumanoa tafoleng e ka tlase.
| Libenche tsa boikoetliso | Litšoantšo |
| Libenche tse ntle ka ho fetisisa tsa boikoetliso ka sepheo se fapaneng: Lefika la boithabiso 6-in-1 | 
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| Benche ea boikoetliso bo botle ka ho fetisisa: FitGoodz | 
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| Libenche tse ntle ka ho fetisisa tsa boikoetliso: Benche ea Boikoetliso ba 'mele ea Gorilla | 
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| Benche e Molemo ka ho Fetisisa ea Boikoetliso: Setsi sa Booster Athletic Dept Multi Functional Weight | 
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| Libenche tse ntle ka ho fetisisa tsa ho ikoetlisa: Benche ea Boima ba Boithabiso | 
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| Libenche tse ntle ka ho fetisisa tsa boikoetliso tse nang le litekanyo: Benche ea boima e nang le boima ba lik'hilograma tse 50 | 
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| Libenche tse ntle ka ho fetisisa tsa boikoetliso tse entsoeng ka lehong: Boikoetliso ba Lehong Benelux | 
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Seo re se buang ka poso ena e pharalletseng:
- 1 U ela hloko eng ha u reka benche ea boikoetliso?
- 2 Libenche tse ntle ka ho fetisisa tsa boikoetliso tsa lapeng li hlahlojoa
- 2.1 Libenche tse ntle ka ho fetisisa tsa boikoetliso ka sepheo se fapaneng: Rock Gym 6-in-1
- 2.2 Benche ea boikoetliso bo botle ka ho fetisisa: FitGoodz
- 2.3 Benche e Molemo ka ho Fetisisa ea Boikoetliso: Benche ea Lipapali tsa Boikoetliso ba Gorilla
- 2.4 Benche e Molemo ka ho Fetisisa ea Boikoetliso: Booster Athletic Dept Multi Functional Weight Bench
- 2.5 Bench e Molemohali ea Folding Fitness: Benche ea Boima ba Boipheliso
- 2.6 Libenche tse ntle ka ho fetisisa tsa boikoetliso tse nang le litekanyo: Benche ea boima bo nang le boima ba 50 kg
- 2.7 Libenche tse ntlehali tsa boikoetliso tse entsoeng ka lehong: Houten Fitness Benelux
- 3 Ho ikoetlisa bencheng ntle le li-dumbbells
- 4 Ho ikoetlisa ka bencheng ka li-dumbbells
- 5 Ke eng hape eo u e elang hloko ha u reka benche e ntle ea boikoetliso?
U ela hloko eng ha u reka benche ea boikoetliso?
Banka e ntle ea boikoetliso e tlameha hore qalong e be e tsitsitseng le e boima.
Ehlile ha u batle ha benche e ka thekesela kapa ea oela ha u ikoetlisa ka matla.
Benche e tlameha ho tseba ho otla mme ho ka ba molemo haeba benche e fetoha, hore o tle o khone ho beha mokokotlo (le setulo) maemong a fapaneng.
Sena se eketsa menyetla ea koetliso.
Qetellong, benche ea boikoetliso e tlameha ho ba le theko e ntle.
Libenche tse ntle ka ho fetisisa tsa boikoetliso tsa lapeng li hlahlojoa
Ka litlhoko tsena kelellong, ke hlahlobile libenche tse 'maloa tsa boikoetliso.
Hobaneng ha lihlahisoa tsee li entse lenane la pele?
Libenche tse ntle ka ho fetisisa tsa boikoetliso ka sepheo se fapaneng: Rock Gym 6-in-1
Na u batla ho tseba ho koetlisa lihlopha tse ngata tsa mesifa ka sesebelisoa se le seng feela? Joale ena ke benche e phethahetseng ea boikoetliso bakeng sa boikoetliso ba hau ba lapeng!
Rock Gym ke sesebelisoa sa 'mele sa 6-in-1 se nang le boholo ba (lxwxh) 120 x 40 x 110 cm.
U ka etsa li-sit-up, boikoetliso ba ho phahamisa maoto (maemong a mararo), li-push-up, mefuta e meng ea koetliso ea matla esita le boikoetliso bo fapaneng ba ho hanyetsa le ho otlolla bencheng ena.
U koetlisa li-abs, lirope, manamane, marako, matsoho, sefuba le mokokotlo.
Sesebelisoa se boetse se na le likhoele tse peli tsa ho hanyetsa, ho khona ho fihlela boikoetliso ba 'mele bo felletseng.
Rock Gym ehlile e ka sebelisoa hantle joalo ka benche ea boikoetliso, ho ikoetlisa ka (kapa ntle le) li-dumbbells.
Sesebelisoa sena ke sesebelisoa sa ho ikoetlisa se nang le mesebetsi e mengata matšelisong a ntlo ea hau.
Lekola litheko tsa morao-rao mona
Qetella boikoetliso ba hau ba lapeng ka li-dumbbells tse nepahetseng mme ehlile moseme o motle oa lipapali!
Benche ea boikoetliso bo botle ka ho fetisisa: FitGoodz
Ka benche ea boikoetliso u ka ipoloka u le hantle lapeng ha e u tšoanela. Kahoo ho felile le ho tsoa ka ts'oarelo ea boikoetliso!
Benche ena ea boima bo fapaneng e tsoang FitGoodz eu fa likhetho tse ngata tsa koetliso bakeng sa mpa, mokokotlo, matsoho le maoto.
Ka lebaka la twist e kopaneng, o ka bulela le ho koetlisa mesifa ea hau ea letheka. Ho bohlokoa hape hore o ka fetola tšekamelo ea benche ho ikoetlisa.
Benche ea boikoetliso e boetse e boloka sebaka: ha o qetile koetliso, o mena benche ebe oa e boloka.
Sofa e na le boima ba boima ba lik'hilograma tse 120 mme e khubelu ebile e ntšo ka 'mala. Litekanyo li (lxwxh) 166 x 53 x 60 cm.
Lekola litheko le ho fumaneha mona
Benche e Molemo ka ho Fetisisa ea Boikoetliso: Benche ea Lipapali tsa Boikoetliso ba Gorilla
Na u rerile ho se etse maqheka a bohlanya haholo, 'me na u batla benche e bonolo, e theko e tlase empa e le matla?
Ebe Lipapali tsa Gorilla li ka u thusa ka benche e tiileng ea boikoetliso ka theko e ntle.
Benche ea Gorilla Sports Flat Fitness e ka jarisoa ho fihlela ho 200 kg mme e ka fetoloa ka bolelele (maemong a mane).
Benche e fana ka likhetho tse ngata tsa koetliso, haholoholo ka li-barbells kapa li-dumbbells.
Hobane benche e hahiloe ka thata, o ka phahamisa boima. Benche e na le bolelele ba cm cm 112 le bophara ba 26 cm.
Sheba litheko tsa morao-rao mona
Benche e Molemo ka ho Fetisisa ea Boikoetliso: Booster Athletic Dept Multi Functional Weight Bench
Banka ea boikoetliso e tlameha ho ba mang le mang ea batlang ho ikoetlisa ka botebo hae.
Ha e le hantle, benche ea boikoetliso e khona ho fetoha, hore o tle o tsebe ho ikoetlisa ka boiketlo le ka polokeho.
Sebaka sena sa booster Athletic Dept se khona ho fetoha maemong a supileng a fapaneng.
Kahoo o ka etsa mefuta e fapaneng ea ho ikoetlisa 'ho theoha' le ho 'sekamela'.
Benche e ka jara boima ba boima ba lik'hilograma tse 220 mme setulo se ka fetoha maemong a mane.
Litekanyo tsa benche li tjena (lxwxh): 118 x 54,5 x 92 cm.
Bench e Molemohali ea Folding Fitness: Benche ea Boima ba Boipheliso
Haholo-holo bakeng sa batho ba nang le sebaka se fokolang se fumanehang ka tlung, benche ea boima ba boima e hlile e se mabothobotho a sa hlokahaleng.
Sebaka sena se tiileng sa bo-'mampoli ba boikoetliso ha se khone ho buloa feela, empa se boetse se fetoleha ka botlalo (libaka tse 'ne tse fapaneng). Ts'oarello ea leoto le eona e ea fetoha.
Ka benche ena u khona ho koetlisa ka matla lihlopha tsohle tsa mesifa tse lakatsehang, ntle le hore u tlohele lehae la hau bakeng sa sena.
Ntle le moo, benche ea boikoetliso e na le mokoetlisi oa letsoho le leoto, moo o ka behang boima ba 'mele le sehlaba sa mesifa ea mpa.
Sebaka sena sa boikoetliso se boetse se na le sebaka sa phomolo sa barbell. Ho tšoana le ho ba setsing sa boikoetliso!
Sofa e fumaneha ka mebala e khubelu le e ntšo ebile e na le boima ba boima ba 110 kg. Sesebelisoa se na le boholo ba (lxwxh) 165 x 135 x 118 cm
Lekola litheko le ho fumaneha mona
Libenche tse ntle ka ho fetisisa tsa boikoetliso tse nang le litekanyo: Benche ea boima bo nang le boima ba 50 kg
Ba bang ba lona le kanna la nahana: bencheng ea boikoetliso ntle le boima ba 'mele?
Leha ho le joalo, ho na le boikoetliso bo sebetsang hantle boo o ka bo etsang bencheng ea boikoetliso ntle le litekanyo (o ka bala ho eketsehileng ka sena hamorao!).
Ka lehlakoreng le leng, rea utloisisa hore batho ba bang ba nang le boikoetliso ba 'mele ba khetha ho reka tsohle tseo ba li hlokang ka lekhetlo le le leng; benche ea boikoetliso ho kenyeletsoa le litekanyo tsa litekanyo.
Sena ke benche e ts'oanang ea boikoetliso joalo ka ea pejana eo re buileng ka eona, feela lekhetlong lena o fumana litekanyo le li-barbells tse ngata haholo!
Ho nepahala, ho kenyelelitsoe tse latelang:
- 4 x 10 lik'hilograma
- 2x 5 lik'hilograma
- 2x dumbbell bar (0,5 kg le 45 cm bolelele)
- barbell e otlolohileng (7,4 kg le 180 cm cm)
- bar bar bar super curls (5,4 kg le 120 cm bolelele).
U boetse u fumana liloko tsa tšepe ka eona! Sehlopha se felletseng sa thupelo e felletseng.
Lekola litheko tsa morao-rao mona
Libenche tse ntlehali tsa boikoetliso tse entsoeng ka lehong: Houten Fitness Benelux
Ena ke benche e phethahetseng ea boikoetliso bakeng sa ts'ebeliso ea kahare le kantle!
Ka lebaka la patsi ea boleng bo holimo, benche ena e loketse maemo ohle a leholimo.
Ho khothalletsoa ho koahela benche ka ntle ka seile ho lelefatsa bophelo ba eona.
Benche e loketse ho ikoetlisa ka boima hape e bonolo ho e boloka.
Benche ea boikoetliso e ka laeloa ho fihlela ho 200 kg mme litekanyo li (lxwxh) 100 x 29 x 44 cm.
Ka benche ena ea mapolanka e tsoang Houten Fitness Benelux u na le eona ea bophelo bohle!
Lekola litheko le ho fumaneha mona
Ho ikoetlisa bencheng ntle le li-dumbbells
Hooray, benche ea hau ea boikoetliso e fihlile!
Empa koetliso e ka qala joang hona kae?
Re u fa boikoetliso bo bonolo empa bo sebetsa hantle bo tla u thusa ho matlafatsa mesifa ea hau.
Haeba ha u na li-dumbbells leha ho le joalo 'me u batla ho qala joalo, ho na le boikoetliso bo' maloa boo u ka bo etsang bencheng ea boikoetliso.
Boikoetliso ba mpeng - abs
Joalo ka ha o ka e etsa mmeteng.
Robala bencheng 'me u hule mangole u phahamisitse maoto bencheng. Hona joale etsa li-crunches tse tloaelehileng, li-crunche tsa libaesekele, kapa mefuta e meng e fapaneng.
ina - triceps
Boikoetliso bona ke ba litlhahiso tsa hau.
Lula lehlakoreng le lelelele la benche mme o tlise matsoho a hao ka menoana pele pela hau bencheng, bophara ba mahetla bo arohane.
Joale theola menoana ea hau bencheng 'me u otlolle maoto pele. Joale otlolla li-triceps tsa hau 'me u lule u kobehile likutung tsa hao.
Hona joale theola 'mele oa hao butle butle ho fihlela litsoe li le ka lehlakoreng la likhato tse 90.
Boloka mokokotlo oa hau haufi le benche. Joale ikitlaetse ka matla ho tsoa litulong tsa hau hape.
U pheta mehato ena bakeng sa palo ea reps ('repetitions') eo u batlang ho e etsa.
Li-push-up - Biceps / Pecs
Sebakeng sa ho hatella fatše, beha matsoho bencheng menoana ea hau e le fatše 'me u tsamaee ho tloha moo.
Kapa ka lehlakoreng le leng, ka menoana bencheng le matsoho fatše.
Ho ikoetlisa ka bencheng ka li-dumbbells
Haeba u na le li-dumbbells, ehlile u ka etsa liikoetliso tse ling tse fapaneng.
Bench o tobetsa (ho bua leshano kapa oblique) - mesifa pectoral
ponahalo ea naha: Otlolla bencheng ea boikoetliso, koala mokokotlo hanyane ebe o beha maoto fatše.
Tšoara dumbbell letsohong le leng le le leng 'me u otlolle matsoho a hao holimo moeeng, li-dumbbells li atamelane.
Ho tloha mona, butle-butle theola li-dumbbells mahlakoreng a torso ea hau. Tšoarella likotla tsa hau 'me u sutumetse li-dumbbells morao, u li tlisetse haufi.
Qetellong ea motsamao, li-dumbbells ha li thetsane habobebe.
oblique: Benche ea boikoetliso e se e le pakeng tsa likhato tse 15 le tse 45. Boikoetliso bo ntse bo tsoela pele ka tsela e ts'oanang.
Kamehla etsa bonnete ba hore hlooho, marao le mahetla a phomotse bencheng.
Pullover - triceps
Otlolla bencheng ea boikoetliso 'me u tšoare sekoti se le seng ka matsoho ka bobeli. Eketsa matsoho holim'a hao 'me u theole tšepe e ka morao ho hlooho ea hau.
Mona u koba litsoeng ka hanyane. U khutlisetsa tšepe morao sebakeng sa ho qala joalo-joalo.
Hape, etsa bonnete ba hore hlooho, marako le mahetla a phomotse bencheng.
Ho soka - mesifa ea morao
Ema pela benche ea hau ea boikoetliso 'me u behe lengole bencheng. Tlohela leoto le leng fatše.
Haeba u lula bencheng ka lengole la hao le letona, beha letsoho le letona bencheng ka pel'a hao. Ka lehlakoreng le leng, nka dumbbell.
Tenya mesifa ea hao ea morao 'me u phahamise tšepe ka ho phahamisa setsoe morao ka hohle kamoo ho ka khonehang.
Boloka mokokotlo oa hao o otlolohile. Khutlisetsa tšepe sebakeng sa ho qala ebe u pheta.
Lekhoba la letsoho - li-biceps
Lula bencheng ea hau ea boikoetliso ka maoto a arohane le maoto fatše.
Tšoara dumbbell ho le leng la matsoho a hau, tlisa letsoho la hau holimo 'me u khumame pele ka mokokotlo o otlolohileng.
Beha letsoho la hao le letšehali seropeng sa hao sa leqele e le tšehetso. Joale koba setsoe sa hao se letona hanyane 'me u se tlise seropeng sa hao se letona.
Hona joale tlisa barbell sefubeng sa hau, u boloke setsoe.
Pheta makhetlo a 'maloa' me u chenche matsoho. E ke e be motsamao o laoloang.
Ke eng hape eo u e elang hloko ha u reka benche e ntle ea boikoetliso?
Litekanyo bencheng ea boikoetliso
Ha u khetha benche e nepahetseng ea boikoetliso, litekanyo (bolelele, bophara le bophahamo) li bohlokoa haholo.
Mabapi le bolelele, mokokotlo o lokela ho ba molelele ho lekana ho phomola le ho ts'ehetsa mokokotlo oa hau kaofela.
Bophara ba benche ha ea lokela ho ba moqotetsane haholo, empa ho hlakile hore le eona e se pharaletseng haholo, hobane ka nako eo e ka kena tseleng ea matsoho a hau nakong ea boikoetliso bo itseng.
Bophahamo le bona ke ba bohlokoa haholo hobane ha u rapaletse u kentse mokokotlo bencheng, u hloka ho theola maoto fatše u tsebe ho a beha fatše.
Sofa e tlameha ho fana ka ho tiea ho lekaneng ka morao.
International Powerlifting Federation (IPF) e supa hore litekanyo tse latelang li loketse benche ea boikoetliso:
- Bolelele: 1.22 metres kapa bolelele le bataletse.
- Bophara: Pakeng tsa 29 le 32 cm.
- Bophahamo: E pakeng tsa fatshe ho isa hodima mosamo le pakeng tsa cm cm 42 le 45.
Ke hloka benche ea boikoetliso?
Haeba u ikemiselitse ho phahamisa litekanyo lapeng la hau la boikoetliso, u hloka benche ea boikoetliso.
Ka benche ea boikoetliso u ka ikoetlisa ka mefuta e fapaneng hofeta ka moo u emeng teng. U ka tsepamisa mohopolo hamolemo ho koetliseng lihlopha tse itseng tsa mesifa.
Na benche ea boikoetliso e loketse?
Benche ea boleng bo botle e ts'ehetsa boikoetliso bo eketsang boholo ba mesifa, matla le mamello.
E ka u thusa ho etsa koetliso e matla ea lapeng.
Na ke lokela ho reka benche e bataletseng kapa benche ea boikoetliso?
Molemo o ka sehloohong oa ho etsa mechine ea khatiso e sekametseng (mechini ea benche e bencheng e sekametseng) ke nts'etsopele ea mesifa e kaholimo ea sefuba.
Ka bencheng e bataletseng u tla haha boima ba mesifa sefubeng kaofela. Libenche tse ngata tsa boikoetliso li ka beoa ka mokhoa o sekametseng (o sekametseng) hammoho le boemo bo bataletseng.
Ho monate hape ho ba le liatlana tse ntle tsa boikoetliso bakeng sa koetliso ka litekanyo. Bala tlhahlobo ea rona e felletseng ea ho e fumana tlelafo e ntle ka ho fetisisa ea boikoetliso | Li-5 tse holimo li lekantsoe bakeng sa ho ts'oara le letsoho.
