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Bophelo bo botle Lijo tse matlafatsang Lijo Fitness oi-Neha Ghosh Ka Neha Ghosh ka la 30 Phato, 2018 Washboard abs kapa abs-pack abs e le mpa e bataletseng e bonts'ang abs ea hau e sitsoeng, e etsang ho fetang feela ho holisa X factor ea hau. Jennifer Lopez ke e mong oa batho ba tummeng ba tummeng ba Hollywood ba khabisitseng absboard ea hae hantle, ba etsa hore u mo khalle.
Boikoetliso boo a bo etsang ho boloka lipakete tse tšeletseng tse khahlehang ke mahlakore a mapolanka a li-oblique crunches a tsejoang hape e le mahlakore a mapolanka a sothehileng kapa mapolanka a lehlakoreng. Empa, ho na le boikoetliso bo fetang bo le bong bo kenang ho fihlelleng li-abs tsa 'washboard' tse bonahalang.
Ha re shebeng boikoetliso ba ho fumana absboard kapa lipakete tse tšeletseng tsa abs.
1. Mekoti
Boikoetliso bo bobebe bo nepahetse bakeng sa ho matlafatsa mokokotlo oa hau kaha o ikemiselitse ho sebetsa bohareng ba karolo ea mpa ea hau.
Mokhoa oa ho etsa:
- Robala ka mokokotlo 'me u otlolle maoto fatše.
- Beha matsoho lehlakoreng le leng la hlooho ea hau ho tšehetsa boima ba eona.
- Joale butle, phahamisa 'mele oa hau o kaholimo ka ho phunya mpa le ho ntša moea.
- Inhale 'me u theohe.
- Pheta sena bakeng sa lihlopha tse 2-3.
2. Polanka
Boikoetliso ba lepolanka bo matlafatsa mesifa ea mantlha, bo fokotsa ho tsoa ka mpeng mme bo sebetsa ho abs, mesifa ea kahare le kantle, mpa e fetohang, matsoho, mahetla, mesifa ea morao le ea letheka.
Mokhoa oa ho etsa:
- Khumama 'me u behe liatla tsa hau ka pel'a hau.
- Koba fatše 'me u behe matsoho a hao fatše fatše' me u otlolle maoto ka morao.
- Tšoara boemo bona metsotsoana e 10 ho isa ho e 20.
- Pheta makhetlo ana a mararo.
3. Ho lula fatše
Li-sit-ups ke boikoetliso bo bong ba basali ba ho fumana li-pack tse tšeletseng. Ho lula ho sebetsa mesifa ea mpa le mesifa e kantle.
Mokhoa oa ho etsa:
- Robala ka mokokotlo 'me u khumame mangole ka sekhahla sa likhato tse 90' me u otlolle maoto fatše.
- Tšela matsoho hloohong.
- Butle-butle phahamisa hlooho le mahetla ho boloka mpa e sebetsa.
- Lula boemong bona motsotsoana ebe u khutlela morao.
- Pheta sena bakeng sa lihlopha tse 2-3.
4. Ho leketlisa Ab Curl
Boikoetliso bo bong bakeng sa basali ba ho hlahisa abs ea bona, e sebetsang mesifa e ka tlase ea mpa, abs ea kahare le mesifa ea trans.
Mokhoa oa ho etsa:
- Tšoara mohala oa hau oa ho hula 'me u lumelle maoto a hao hore a thekesele.
- Koba mangole, 'me u hulletse maoto sefubeng ebe u tsoa ka nako e le' ngoe.
- Inhale ha u ntse u theola maoto a hau butle ebe oa a khutlisa.
- Etsa lihlopha tse 2 tsa makhetlo a 10.
5. Leoto le Bolelang Phahamisa
Boikoetliso bona bo thusa ho nts'etsapele mesifa ea hau ea mpa e bohlokoa hobane mesifa ena e tsitsisa 'mele oa hau nakong ea motsamao mme e ka o thusa ho boloka botsitso.
Mokhoa oa ho etsa:
- Robala ka mokokotlo liatla li shebile fatše.
- Phahamisa maoto butle butle ka lehlakore la likhato tse 90 'me u li boloke li otlolohile metsotsoana e seng mekae.
- Ebe u theola maoto a hau butle butle butle.
- Etsa lihlopha tse 2-3.
6. Mosadi e moholo
Ke boikoetliso bo matla bo mahareng bo matlafatsang mesifa ea hau ea morao le ea mantlha.
Mokhoa oa ho etsa:
- Thetsa ka sefahleho fatše.
- Boloka maoto a hao a otlolohile mme menoana ea maoto e tlameha ho supa pele, matsoho a hao a otlolohile ka pele.
- Phahamisa matsoho le maoto joalokaha eka u fofa 'me u tšoare boemo ka metsotsoana e 5 ebe u lokolla.
- Etsa lihlopha tse 2 tsa makhetlo a 10.
7. Li-crunches tse nang le mapolanka a mahlakoreng
Boikoetliso bona bo sebetsa mokokotlong oa hau kaofela ha o ntse o shebile mesifa ea hau ea ka hare le kantle ea oblique.
Mokhoa oa ho etsa:
- Robala fatše 'me butle-butle u shebe lehlakoreng leo u phutholohileng ho lona.
- Butle-butle letsoho la hao ho ts'ehetsa 'mele oa hau ebe o beha letsoho le leng holim'a hlooho ea hau.
- Tšoara boemo bona ba mapolanka 'me u otlolle maoto.
- Tlisa setsoe sa hao se letona ka mpeng ebe oa khutla.
- Etsa makhetlo a 15 ka lehlakoreng le leng makhetlo a 3 ka beke.
Ntle le boikoetliso bo boletsoeng kaholimo, malebela ana a lijo a tla u thusa ho fumana li-pack tse tšeletseng tse phethahetseng.
1. Fokotsa 'mele oa hau liphesente
U hloka ho boloka mafura a 'mele oa hau lipakeng tsa 16 le 19 lekholong ho fumana absboard abs. O ka fokotsa liperesente tsa mafura a 'mele ka ho theola phepelo ea lik'halori tse metsi, ho ja mafura a phetseng hantle, ho noa khalase ea metsi ka sejo se seng le se seng, ho ikoetlisa ka pelo le koetliso ea matla joalo joalo.
2. Jarolla Haholo ka Liprotheine tse Lean
Sebelisa protheine e se nang mafura joaloka sefuba sa khoho, li-mushroom, lensisi, tlhapi, linaoa, soya, jj, ho fa mesifa phepo e hlokahalang. Protheine e boima hape ke mokhoa o motle oa ho lokisa le ho aha mesifa hape.
3. Palo e phethahetseng ea liprotheine, li-carbs le mafura
Ho fumana lipakete tse tšeletseng ab, motho o boetse o hloka ho tsepamisa mohopolo ho sekhahla se phethahetseng sa protheine, mafura le lik'habohaedreite. Liprotheine li lokela ho ba ka mofuta oa protheine e omeletseng (25% ho 35%), lik'habohaedreite ka mokhoa oa fiber (40% -60%) le mafura ka mokhoa oa mafura a phetseng hantle (15% -25%).
Arolelana sengoloa sena!
