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Sebaka seo se lipakeng tsa likhalase tsa hau le halofo e ka tlase e ka ba mpa, mpa ea biri, lerato le sebetsana, kapa eng kapa eng eo o e bitsang - ke manganga ka ho fetesisa ebile e hana ho theola boima ba 'mele. Leha ho le joalo, re na le litaba tse monate bakeng sa hau!
Ho lahleheloa ke mafura a mpeng ho hlile ho mabapi le ho ja ka mokhoa o hloekileng, o leka-lekaneng, ho ikoetlisa ka mokhoa o ts'oanang, le boroko bo tloaelehileng le bo khuthatsang. Ke phetho! Lahlela tsela eo u phelang ka eona ea ho lula fatše hona joale 'me u itokisetse ho khalemeloa hore haufinyane u fumane mpa e sephara, e tiileng-letšoao le kantle le bontšang hore u lula u phetse hantle' me u shebile seo u se jang.
Esita le ka n the'ane ho likarolo tsa lefeela, 'mele o chekiloeng o boetse o etsa hore o be matla le ho feta o le bonolo ho tsoa likotsi. Seo se bakoa ke ho kenyelletsa mesifa e meng le e meng eo u e etsang mesifa e mengata lipakeng tsa mahetla le letheka.
Boikoetliso ba 5 ba ho chesa mafura a Belly
Ho etsa thekeng e thata, e thata joalo ka lefika u lokela ho qala ka mehato e nepahetseng. Rona, ho Boldsky, re khothaletsa lithupelo tsena tse 5 haeba ka tieo u lakatsa ho otlolla mesifa lipakeng tsa mahetla le letheka, hammoho le ho fumana metabolism e betere.
1. Burpee- Ho sebetsa mesifa e mengata kamoo ho ka khonehang ke senotlolo sa ho lahleheloa ke mala. Burpee e ntle haholo ho etseng joalo. Ho tloha ho sutumelletsa holimo ho tlola hape ho khutlela boemong ba pele-ho e etsa ho otla mesifa eohle 'meleng oa hau.
Kamoo U ka Etsang: Qala ka boemo bo tloaelehileng ba ho sutumetsa, etsa push-up, potlakela morao ebe o tlola ho ema. Ke rep.
2. Thaba-thaba- Motho ea hloang thaba a ka bitsoa lepolanka le tsamaeang. Empa se etsang hore motsamao ona o be thata ke hore nako le nako ha o phahamisa leoto fatše, mokokotlo oa hau o sebetsa nako e fetang nako ho boloka mmele oa hau o tsitsitse ebile o otlolohile.
U ka e etsa ka mokhoa oa karohano: etsa li reps tse ngata kamoo u ka khonang metsotsoana e 20, phomola bakeng sa tse 10 tse latelang ebe u pheta tse tšoanang ka metsotso e 4. Ka tsela ena, e thusa ho nyolla lebelo la pelo ea hau, ntle le ho chesa lithane tsa likhalori.
Kamoo U ka Etsang: Nahana boemo ba ho sutumetsa matsoho a hau ka tlase ho mahetla le 'mele o etsang mola o otlolohileng. Ho tloha boemong bona ba ho qala, phahamisa leoto la hau le letona fatše 'me u khanne lengole la hau le letona ho leba sefubeng. Tlanya fatše ka leoto le leng le le leng, khutlela sebakeng sa ho qala, 'me u phete.
3. Kettlebell Swing- Ena ke e 'ngoe ea mekhoa e metle ka ho fetisisa ea ho chesa likhalori ka linako tsohle. Ho tsamaisa bolo eo e boima ea tšepe, 'mele oa hau o na le lihlopha tsa mesifa tse chesang mafura, tse kang glutes, letheka le quads. Ka lebaka leo, e nyolla lebelo la pelo ea hau hanghang, e otlolla mokokotlo oa hau.
Ha re bua ka mahlale, matla a tšepe ha a le kaholimo ho swing a leka ho u hulela pele, a koala abs ea hau e ts'oanang le ho etsa lepolanka le emeng.
Kamoo U ka Etsang: Tšoara kettlebell, u thekesele morao hanyane, ebe u nyolla kettlebell lipakeng tsa maoto. Kamora moo, pepeta maqhubu a hau, otlolla letheka pele, 'me u phahamise boima ho fihlela bophahamo ba mahetla.
4. Bongaka ba Slam- Ho etsa metsamao e phatlohang, joalo ka 'med-ball slam', ho hloka hore mesifa eohle ho tloha molaleng ho ea thekeng e sebetse hammoho. Haeba u khothaletsa bolo ka matla a mangata, u tla phahamisa lebelo la pelo ea hau, 'me ka nako e le ngoe u chese flab e tebileng ea mpa.
Kamoo U ka Etsang: Tšoara bolo ka holim'a hlooho ea hau, ebe oe otlanya fatše ka thata kamoo u ka khonang. Tšoara ha e ntse e eketseha hape.
5. Dumbbell Holimo Lunge- Kenya dumbbell holim 'a hlooho ea hau nakong ea lehlaka,' me u utloe u se u khabisitse ka tšohanyetso. Ha mojaro o fetoha karabelo e ngoe le e ngoe, mesifa eohle ea hau ho torso e hloka ho sebetsa 'moho hore boima bo lule bo le kaholimo ho uena. E boetse e kenyelletsa mokokotlo oa hau le mokokotlo oa hau, hobane mahetla a khutsitsoeng le maqhubu a fokolang le ona a kenya letsoho mpeng.
Kamoo U ka Etsang: U hloka li-dumbbells tse mahareng / tse bobebe. Li suthele ka holim'a hlooho ea hau, hata pele ho theha boemo ba marapo, emisa nakoana, ebe u tsamaisa leoto la hau pele. Tsoela pele ho tsamaea ka maoto a mang, ka tsela eo.
Tabeng ea potso efe kapa efe, ka kopo lahlela maikutlo karolong e ka tlase 'me ka sebele re tla khutlela ho uena.
