Malebela a 15 A Pholohileng Ho Theola Boima Linotong le Maotong

Mabitso A Makaletseng A Bana

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Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

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Basali ba Maindia ba na le tšekamelo ea ho beha boima ba 'mele karolong e tlase ea' mele ea bona. Ho ea ka litsebi, ho theola boima ba letheka le lirope e ka ba phephetso. Tsela feela eo u ka felisang boima boo ka eona ke ka ho ikoetlisa hora letsatsi le leng le le leng le ho shebella seo u se jang. Mokhoa o motle oa ho theola boima ba 'mele ke ho etsa bonnete ba hore ha u lutse nako e fetang lihora tse peli ka letsatsi. Ho lula u le mafolofolo motšehare hoa hlokahala ho boloka mmele oa hau o lekana le ho chesa mafura ka tlhaho. Sehloohong sena, Boldsky o arolelana le uena mekhoa ea ho theola boima ba 'mele thekeng le liropeng.

NA U BATLA sekontiri se khutsitseng?

Lebaka leo u lokelang ho theola boima ba letheka le lirope ke hobane ha u ntse u tsofala, 'mele o ea fokola libakeng tsena mme ka hona o ikutloa o khathetse haholo ho feta tloaelo. Hape ha e na bophelo bo botle kaha e ka baka khatello maotong a hau, e ka lebisang methapong ea varicose le ramatiki. Ho theola boima ba 'mele sebakeng sena sa' mele oa hau ho nka phepo e leka-lekaneng le boikoetliso bo bongata ba pelo le methapo.

Boldsky o arolelana le uena malebela a phetseng hantle ka ho fetisisa ho theola boima ba 'mele thekeng le liropeng, sheba:

Li-squats

Emang le arohane maoto le matsoho a lona a otlolohile ka pele bakeng sa ho leka-lekana. Joale, ikokobetse ka ho koba mangole ho fihlela a batla a le ka lehlakoreng le letona. Ena ke e 'ngoe ea litsela tse molemohali tsa ho theola boima ba' mele thekeng le liropeng.

Marang-rang

Ema ka mokhoa o arohaneng ka leoto la hao le letona pele le leoto le letšehali morao. Hona joale, khumama mangole butle-butle, u theohele ka tlung ho fihlela maoto a hao ka bobeli a batla a le likhutlong tse nepahetseng. Ho etsa mats'oafo ana metsotso e 15 letsatsi le letsatsi ho tla u thusa ho theola boima ba 'mele kapele lethekeng le thekeng.

Lijo tse fokolang tsa khalori

Litholoana le meroho kamehla ke likhetho tse phelisang hantle ha ho tluoa ho seneke. Li na le likhalori tse ka tlase ho 100 ha ho sebetsoa tse ke keng tsa u etsa hore u kenye li-kilos tse ling.

Meroho

Ha u ja lijo tse phetseng hantle, ho tla ba bonolo haholo hore u theole boima ba 'mele maotong, tlase le' meleng kaofela.

Metsi

Mokhoa o motle le o bolokehileng oa ho theola boima ba letheka le lirope ke ka ho noa bonyane ba li-ounise tse 64 tsa metsi letsatsi ka leng. Metsi a thusa ho tlatsa mpa ea hao, ka hona e u sitisa ho binging ka lijo tse phahameng tsa lik'halori.

Baesekele

Ha o ntse o potoloha haholo, o ntse o boloka letheka le lirope li sebetsa haholoanyane. Ho palama baesekele khafetsa ho tla u fa le maoto a toned.

Ropo e tlohang

Qalong, ho tlola thapo ho tla bonahala ho le thata haholo, hobane o le boima lethekeng le liropeng. Empa, ke e 'ngoe ea litsela tse phetseng hantle ka ho fetisisa tsa ho theola boima ba' mele lethekeng le lethekeng.

Yoga

Le ha e le ts'ebetso e liehang ea ho theola boima ba 'mele, ke eona tsela e ntle ea ho tlosa li-kilos. Haeba u sa potlakele ho theola boima ba 'mele, ena ke khetho e nepahetseng ea ho leka.

Aerobics

Ingolise setsing sa aerobic ho theola boima ba 'mele lethekeng le thekeng. Mofuta ona oa boikoetliso o tla eketsa mesifa, mme o tla fokotsa ponahalo ea cellulite karolong e ka tlase ea mmele oa hau.

Faeba e Thusa

Lijo tse nang le fiber e ngata li na le molemo oa ho theola boima ba 'mele hobane hangata li na le mafura le likhalori tse tlase. Ho fumana faeba e ngata lijong tsa hau ho tla u thusa ho theola boima ba 'mele ka lebelo le potlakileng.

Ho tsamaea

Ho tsamaea ka potlako ke tsela e molemohali ea ho theola boima ba 'mele holim'a lirope le letheka. Ha u ntse u tsamaea ka potlako, u otlolla matsoho ho ea koana le koana, ena ke boikoetliso bo botle bakeng sa letheka la hao.

Ho matha

Ho matha ka metsotso e 15 hoseng ho lekane ho u theola 'mele lethekeng le seropeng.

Liprotheine tse itshetlehileng

Likhoho tse otileng haholo tse fumanehang ke nama e tšoeu e se nang letlalo e tsoang sefubeng sa kana. Lifuba la kana le na le liprotheine tse ngata tse omeletseng tse tla u fa matla a mangata, a lekaneng ho u etsa hore u sebetse kapele ho ikoetlisetsa.

Qoba The Carbs

Ho molemo ho qoba mefuta eohle ea li-carb haeba u batla ho theola boima ba 'mele lethekeng le thekeng. Carbs ke tsona tse eketsang liponto hanghang.

Nka ho sesa

Haeba u batla ho theola boima ba 'mele holim'a lirope le letheka, ntlha e molemohali eo u ka e latelang ke ho sesa. U hloka ho otlolla maoto haholo nakong ea ho sesa, haholo ha o etsa mokokotlo.

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Ho Tseba

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang