Litsela Tsa U ka Fumana Slimmer serope

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

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Na u ntse u ikoetlisa letsatsi le leng le le leng empa u ntse u sa khone ho thella ka li jeans tse mosesane? Ho ka nyahamisa, haholo-holo kajeno, ha batho ba amehile ka ho felletseng ka lirope tse tšesaane le tse nang le lithane le lekhalo le thata la serope.

Basali hangata ba tloaetse ho bokella mafura haholo bohareng ba 'mele ea bona mme ba leka ka matla ho a fokotsa. Empa o hloka ho utloisisa hore phokotso ea mabala haele hantle ke tšōmo. Ha ho hlile ha ho khonehe ho sebetsa liropeng tsa hau feela le ho fokotsa mafura a tsoang sebakeng sena feela. Kahoo, ho fumana mekhoa ea lirope tse bobebe o hloka ho qala ho sebetsa ka botlalo. Ha nako e ntse e feta, u tla qala ho bona sephetho le liropeng tsa hao.

Boikoetliso bo Bonolo bo 10 Ho Etsa Hore Maoto A Sone

Le ha phokotso ea mabala e sa khonehe, motho o hloka ho tsepamisa mohopolo sebakeng seo a se batlang nakong ea boikoetliso bakeng sa ho theola mesifa. Ka phepo e nepahetseng le ho ikoetlisa ka nepo, ho ke ke ha nka libeke tse 'maloa hore u bone liphetoho tse etsahalang bophelong ba hau. Ke feela ka ho kopanya tse peli ke hore, puso e nepahetseng ea lijo le ho ikoetlisa moo motho a ka fihlelang sepheo sa bona. Kahoo, ho u thusa ho tsoa, ​​re na le malebela a monate bakeng sa lirope tse bobebe. Latela malebela ana a bonolo mme o fihle lirope tsa hau tse nyane tse o li batlang.

• Lijo tse nepahetseng

Ona ke mohato oa bohlokoa haholo o lokelang ho o latela hang ha o qala ho rala kemiso ea boikoetliso. Ho sa tsotelehe hore na o ikoetlisa hakae, haeba o sena boikemisetso ba ho laola ho noa lijonyana tse sa hlokahaleng le tse seng kotsi, o ke ke oa khona ho fihlela seo o se lakatsang. Etsa qeto ea khalori ea hau hape u fumane li-carb, mafura, protheine le phepelo ea fiber. Hopola ho ja ho latela litlhokahalo tsa hau. E kanna ea bonahala e le ngata haholo qalong empa bakeng sa 'mele o betliloeng hantle, o tla tlameha ho etsa boiteko.

• Noa Metsi Joaloka Tlhapi

Noa metsi a mangata bonyane lilithara tse 3 ka letsatsi. Hoo e ka bang, 70% ea 'mele ea rona e entsoe ka metsi mme ha re fufuleloa, re lahleheloa ke e ngata. Ho bohlokoa haholo ho boloka hydrate e nepahetseng 'meleng ea rona.

Boikoetliso bo holimo ba 5 bakeng sa mofeng o mosesane le o nang le litone

• Boikoetliso ba Cardio

Boikoetliso ba Cardio bo tla beha lebelo mme mafura a tuke. O ka kenyelletsa Cardio ka mofuta ofe kapa ofe oa ho ikoetlisa ka mohlala baesekele, ho matha, ho sesa, ho tlola thapo kapa ka ho bapala papali efe kapa efe e hlophisitsoeng. Sena se tla phahamisa sekhahla sa pelo ea hau mme se tla u thusa ho tlosa mafura a manganga liropeng tsa hau le likarolong tse ling tsa 'mele oa hau. Haeba u sena nako ea ho tsoa, ​​u ka kenyelletsa mesebetsi e kang ho matha le ho theoha litepisi, ho etsa lijeke tse tlohang kapa ho tants'etsa merethetho eo u e ratang. Etsa bonnete ba hore ue etsa nako e telele ho lekana mofufutso o motle.

• Ho ikoetlisa ka matla

Qetellong, tsena li tla u thusa ho fokotsa mesifa e bobebe e etsang hore lirope tsa hau li shebahale li le bobebe hape e bakang matšoao a mabe a shebahalang hampe haeba o ka theola boima ba 'mele ka nako e khuts'oane. Ho ikoetlisa ka matla ho fa 'mele oa hau matla. Li u thusa ho etsa litšepe tse boima le ho bapala karolo ea bohlokoa ho u boloka u phetse hantle 'meleng. Bakeng sa tsena, o ka ea bakeng sa squats, lunges, kick crescent, senqanqana le serurubele. Tsena ke tse ling tsa boitlhakiso bo matla ba 'mele tse tla etsa meeka ea lirope tsa hao.

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