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Ranveer Singh o latela melao ena ea Lijo le Workout kamehla ho shebahala a lekana. BoldskyRanveer Singh oa morao-rao oa pelo ea Bollywood hajoale o na le letoto la lifilimi tse makatsang mme o ntse a tsoela pele ho hohela bamameli ba hae ka sebopeho sa hae se makatsang.
Ranveer Singh o ile a khethoa maemong a 12 lenaneng la Forbes India's Celebrity 100 mme ho tloha ka nako eo, o tsoa hole.
Mohloli oa Setšoantšo Sebapali nakong e fetileng o ile a ngola karolo ea mohlabani ea khopo filiming ea Padmavat. O fetile thupelong e matla ho fetola 'mele oa hae bakeng sa karolo ena. 'Mele oa hae o mosesane le li-biceps tse hahoang le lihora tse boima boikoetlisong ke tsona tse ileng tsa etsoa.
Ranveer Singh o etsa kemiso e boima ea ho ikoetlisa le lijo ho fihlela boemo bona ba ho ikoetlisa. Kamehla o bonoa a tšeha ebile a thetsa le batho bohle. Mme ho etsa sena sohle ka pososelo e kholo sefahlehong sa hau, ho bohlokoa ho lula u phetse hantle 'meleng.
Mokoetlisi oa hae Mustafa Ahmed o ile a etsa hore a tsamaee haholo, a ikoetlise, joalo-joalo, a neng a kenyelletsa koetliso ea matla le ho ikoetlisa.
Ho fihlella 'mele ona o lekaneng le o nang le molumo ho hloka boitelo bo boholo. Ka letsatsi la hae la tsoalo, sheba lijo tsa Ranveer Singh le malebela a ho ikoetlisa bakeng sa 'mele o phethahetseng o sothehileng.
1. Lijo tse hahang 'mele
Ho ea ka Ranveer Singh, lekunutu la phepo e nepahetseng ke ho ja lihora tse ling le tse ling tse tharo hang le hore le ka mohla u se fose lijo motšehare. Lijo tsa hae tse leka-lekaneng li entsoe ka liprotheine tse ngata joaloka konyana, lik'habohaedreite tse ling le mafura a phetseng hantle joalo ka salmon. Letsoai le oli lijong lia fokotseha hape ho bohlokoa ho tlatselletsa phepo ka liprotheine tse sisinyehang.
2. Lijo tsa hoseng ke tsa bohlokoa
Ho na le lebaka leo ka lona lijo tsa hoseng li bitsoang lijo tsa bohlokoahali tsa letsatsi. Ranveer o eletsa hore le ka mohla u se fetoe ke lijo tsa hoseng, hobane ho bohlokoa ho fepa 'mele oa hau. Letsatsi la hae le qala ka ho ja lijo tse ngata haholo ho fepa sisteme ea hae. E na le likhoho, makhooa a mahe, litholoana tse ncha le meroho.
Lijo tsa hoseng: Letsatsi la Ranveer le qala ka phepo e phahameng ea lik'habohaedreite ho fepa sistimi ea hae. Hangata e na le makhooa a mahe, likhoho, litholoana tse ncha le meroho.
Lijo tse bobebe O na le lijo tse bobebe joalo ka lialmonde le walnuts pele ho lijo ka 'ngoe bakeng sa phepo e nepahetseng.
Lijo tsa mots'eare le lijo tsa mots'eare: Haholo-holo e kenyelletsa lijo tse nang le protheine tse ngata tse kang khoho e halikiloeng ka thyme, salemone le konyana e halikiloeng e nang le sekotlolo sa meroho e halikiloeng.
3. Koetliso ea Cardio
Ho ikoetlisa ha sebapali ho kenyelletsa thupelo ea hora ea hora ea hoseng ho chesa mafura le koetliso ea hora e le 'ngoe mantsiboea. Boikoetliso ba hae bo qala ka metsotso e 10 ea mofuthu bo lateloang ke metsotso e 20 ea koetliso e phahameng ea nako e phahameng (HIIT). Koetliso ena e na le boikoetliso bo matla joalo ka ho inela, ho sututsa le ho hula.
4. Matla a Hlokahala
Haeba o sebetsa o sa emise, ho hlokahala matla. Ho latela Ranveer, ho fihlela boemo boo ba metsotso e 25 ea ho ikoetlisa ka thata, motho o tlameha ho qala butle ebe o ntse a hatella meeli. Motho a ke ke a ea feela ho ea ikoetlisetsa HIIT ka letsatsi la pele la 'mele oa hae oa boikoetliso.
5. Mekhahlelo e tšeletseng ea Abs Workout
Lekunutu la Ranveer ho lipakete tse tšeletseng ke hore ha ho thata feela ho sebeletsa ho fumana li-abs empa hape ho thata haholo ho li boloka. O hloka ho itokisetsa likhoeli pele ho nako mme o tlameha ho laola ka matla ts'ebeliso ea lijo le metsi. Kamehla o lokela ho latela moralo o nepahetseng oa lijo joalo ka ha morupeli oa hau a khothalelitse mme o ikoetlise khafetsa bakeng sa liphetho tse ntle.
6. Liprotheine Bakeng sa Lijo tsa Mantsiboea
Haeba u ea holong ea boithabiso mantsiboea, Ranveer o fana ka tlhahiso ea ho boloka lijo tse nang le protheine e ngata lijong tsa mantsiboea. Sebapali se itšetleha haholo ka mehloli ea tlhaho ea protheine ho feta liprotheine tsa maiketsetso. O ja meroho e phehiloeng, linaoa, chapatti le salate kapa limela tsa lijo tsa mantsiboea, e le hore e silehe habonolo.
7. Linako tse sa fetoheng tsa lijo
Ranveer o eletsa hore lijo li bapala karolo ea bohlokoa kholong ea hau ea 'mele mme li lokela ho ba le phepo. Kahoo, kamehla o lokela ho ja lijo tse nepahetseng ka nako e nepahetseng 'me ho ja lijo tsa mots'eare le lijo tsa mots'eare ha ho a loka bakeng sa bophelo bo botle mme ho ka baka botenya le mathata a pelo.
8. Mesebetsi ea kantle
Ntle le ho thula boikoetliso, Ranveer o rata ho ikakhela ka setotsoana mesebetsing ea kantle. 'Mele oa hae o tenyetsehang ke litholoana tsa ho ikakhela ka setotsoana mesebetsing e kang ho sesa, ho palama baesekele le ho bapala lipapali tsa kantle. Kahoo, o eletsa balateli ba hae le bona!
9. Qoba Joala
Ranveer ha a noe mme sena se mo thusitse haholo ho fihlela mmele ona. Joala bo tloaetse ho fokolisa sesole sa hau sa 'mele' me bo fokotsa litlamorao tsa boikoetliso bofe kapa bofe boo u bo entseng pele. Kahoo, tlohela ho noa haeba u batla ho fumana litholoana tse lakatsehang.
10. Litakatso Tse Monate Nakong ea Mafelo-beke
Molao o moholo oa khauta bakeng sa Ranveer ke ho khaola tsoekere morerong oa hae oa lijo. O ne a ja lijo tse matla ntle le tsoekere empa o ne a ka khetha ho ba le lipompong hang ka beke. Kahoo, o eletsa motho e mong le e mong ho ba le letsatsi la ho qhekella le ho itšela tsoekere le lijo tse se nang phepo ebe o le chesa ka le hlahlamang holong ea boithabiso.
Malebela a Ranveer Singh a Boikoetliso
- Boemo bo thabileng ba kelello ke senotlolo sa ho boloka bophelo bo botle ka kakaretso.
- O fana ka tlhahiso ea ho ja lijo tse bonolo tse entsoeng hae ka bongata bo itekanetseng.
- Ho se noe joala ke tsela e molemohali ea ho boloka 'mele oa hau o lekana kaha o fokolisa sesole sa hau sa' mele.
Re u lakaletsa haholo letsatsi le monate la tsoalo Ranveer Singh!
