Litsela tse 10 tsa ho Lahleheloa ke Mafura a Matsoho a Holimo

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Na matsoho a holimo a holimo a u etsa hore u ikhathatse? Na ha u phutholohe ho bontša mafura a letsoho la hau? Lihlomo ke se seng sa libaka 'meleng se nang le mafura a sa batleheng ao batho ba bangata ba nang le ona. Matsoho a nona ha o nona ka ho ja lijo tse mafura tse nang le lik'halori.

Hangata batho ba nona boima liropeng, mpeng le thekeng empa bongata ba tsona le tsona li ba le mafura a mangata matsohong. Haeba mofuta oa 'mele oa hau o tloaetse ho beha boima matsohong, o tla nona sebakeng seo.

Ho ja tsoekere e ngata haholo le lijo-thollo tse ntlafalitsoeng joalo ka thepa e besitsoeng, bohobe bo bosoeu le pasta e tšoeu ho eketsa likhalori 'meleng. Boikoetliso bo bonolo le phepo e nepahetseng e kenyelletsang likarolo tsa protheine e omeletseng, meroho le lithollo li ts'ehetsa sebopeho sa 'mele se phetseng hantle le kholo ea mesifa.

Ho na le boikoetliso bo itseng bo ka holimo ba letsoho bo tla thusa ho khutlisa ho tiea ha mesifa. Kahoo, bala ho tseba haholoanyane ka mekhoa e 10 ea ho theola mafura a letsoho le holimo ka ho ikoetlisa.

1. Li-curls tsa Bicep

E 'ngoe ea litsela tse bonolo ka ho fetisisa tsa ho lahleheloa ke mafura a letsoho le holimo ke ka ho kenyelletsa li-bicep curls tloaelong ea hau ea boikoetliso. U ka nka li-dumbbells, tse tla felisa mafura a manganga a letsoho. Hape, haeba u sa batle ho nka li-dumbbell, u ka ea koetlisong ea boima ba 'mele.

2. Bongata ba protheine ea hau e kenang

Ho eketsa liprotheine tse eketsehileng lijong tsa hau ho tla phahamisa mesifa ea letsoho la hau kapele. Ho paka liprotheine ho eketsa mesifa ka liperesente tse 25, ho bolelang hore o ka haha ​​mesifa e matla kapele. Qala ho kenyelletsa lijo tsa protheine lijong tsa hau!

3. Etsa Dip

U batla ho fumana matsoho a boima kapele? Leka ho ina ka tlung. U ka e etsa ka thuso ea setulo kapa bareng e tšoanang hape. Ho koba litsoeng ha u ntse u ikoetlisa ho ke ke ha thusa feela ho haha ​​litsebe tse matla, empa hape ho tla hlalosa mesifa ea hau ea pectoral.

4. Boikoetliso ba Lat Pulldown

Luts pulldown e lutseng ke e 'ngoe ea boikoetliso bo botle ka ho fetesisa ba ho phahamisa matsoho a holimo. Ho sebelisa mochini o hulang fatše ka thuso ea matsoho a hau ho tla hlahisa matsoho 'me boikoetliso bona bo tla haha ​​li-biceps tsa hau kapele. E tla matlafatsa le ho hlahisa mahetla a hau, e leng ho tla etsa hore matsoho a hau a shebahale hantle.

5. Lero la Morara oa Morara

Lipatlisiso li re ho eketsa lero la litholoana tsa morara kemisong ea hau ho tla fokotsa mafura a letsoho la hau kapele. Ho noa halofo ea senoelo sa lero la litholoana tsa morara pele ho lijo ho tla thusa ho fokotsa boima ba 'mele le BMI. Kahoo, karolong efe kapa efe ea 'mele ho na le mafura a mangata, noa feela khalase ea lero la tholoana ea morara.

6. Boikoetliso ba Cardio

Boikoetliso ba Cardio ke e 'ngoe ea boikoetliso bo sebetsang mabapi le ho tšolla mafura. Boikoetliso ba Cardio bo tla u thusa ho tlosa mafura a manganga a letsoho. Kahoo, haeba u batla ho phahamisa matsoho le 'mele o kaholimo, boikoetliso ba pelo ke khetho e ntle.

7. Li-push-up

Li-push-up li ntle haholo ho tlosa mafura a manganga a letsoho hobane mesifa ea mantlha le matsoho a lula a sebetsa ho chesa mafura. Ke e 'ngoe ea mehato ea mantlha empa e sebetsang ea matla le maemo. Boikoetliso bona bo koetlisa mesifa sefubeng, mahetleng, triceps le abs.

8. Likhatiso tsa Tricep

Mechine ea khatiso ea Tricep ke boikoetliso bo bong ba bohlokoa bo thusang ho felisa mafura a manganga a letsohong. Boikoetliso bona bo tla tiisa le ho tiisa sebaka sa letsoho kapele. U ka etsa boikoetliso bona u lutse u le setulong kapa u eme hantle.

9. Ho Hanela Koetliso

Koetliso ea ho hanyetsa e akaretsa ho ikoetlisa le boima ba 'mele. Koetliso ena e sebetsa haholo ho feliseng mafura a manganga kapele. Koetliso ea ho hanyetsa ha e chese mafura a mangata matsohong feela empa e boetse e chesa le 'mele oa hau.

10. Qala Pele ho Nako

Ho qala letsatsi la hau hoseng haholo ka ho ikoetlisa ho tla boloka 'mele oa hau o le ncha, hobane ho ba bonolo ho' mele ho tloaela tloaelo. Kahoo, haeba u batla ho tlosa mafura a manganga matsohong, qala mokhoa oa hau oa ho ikoetlisa kapele.

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