5 Kakaretso ea 'Mele e Tsamaea ho U Thusa Hore U Ikutloe U Hlotse U hlobotse

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Le ha o sa nke selfie e hlobotseng ho la Kim Kardashian, ho monate ho shebahala o hlobotse. Kahoo re ile ra tlanya Rebecca Kennedy, mokoetlisi ea hloahloa oa Nike le morupeli oa Barry's Boot Camp, bakeng sa boikoetliso bo felletseng ba 'mele bo tla etsa hore pelo ea hau e otle le ho betla mesifa e matla. (ICYMI: Matla ohle a 'mele oa Kennedy le ho ikoetlisa ka pelo ho u thusa ho cheka liaparo tsa sebopeho le tsona ke' molai.)

Kamoo e sebetsang kateng: Etsa setulo se seng le se seng se ka tlase ho metsotsoana e 45, u phomole metsotsoana e 15 lipakeng tsa boikoetliso. Kamora hore u qete ho ikoetlisa kaofela, phomola metsotsoana e 60 ho isa ho e 90 ebe u pheta makhetlo a mang a mararo bakeng sa lihlopha tse 'ne.

Seo u tla se hloka: Dumbbells (liponto tse 10-15)

1. Phahamiso ea bafuka Wide-Grip Row

Ho tloha boemong ba ho ema, khanna letheka morao, u boloke bokapele bo kaholimo bo bataletse le ho khumama bonolo lengoleng. Etsa mela e 'meli, ebe u ema ho qala boemo.

2. NtlafatsoSututsa-Burpee

Qala boemong ba mapolanka ka matsoho ho li-dumbells. Etsa mola o le mong ka lehlakoreng le leng, ebe o sutumelletsa holimo. Qetella ka ho etsa burpee, ho boloka li-glutes li tiile le ho khutlela morao ha u ntse u qhomela maoto ho khutlela sebakeng sa mapolanka.

3. Borokho ba Lehata

Ha lirethe li le haufi le glute, tobetsa holimo ho ea fihla borokhong ka litsoeng fatše le li-dumbell tse emisitsoeng ka lehlakoreng le leng. Ha u ntse u boloka letheka le phahame ka borokho, tobetsa li-dumbell ho fihlela siling ho etsa mochini oa sefuba, ebe u eketsa li-dumbbell ho ea sebetsa li-triceps. Phahamisa li-dumbbells morao, o supa lilofo ho fihlela siling, ebe o theola morao ho ea boemong ba ho qala.

4. Skater Wood Chop

Ho tšoara dumbell e le 'ngoe sefubeng ka mahlakoreng ka bobeli ka maoto a pharalletseng, lula morao lirethe ha u ntse u tsubella ka lehlakoreng le leng 'me u rema patsi. Khutlela bohareng, ebe u pheta ka lehlakoreng le leng.

5. Sututsa leoto le le leng

Ho leka-lekanya ka leoto le le leng, inamela pele ho matsoho, ho phahamisa serethe se emeng. Khutlela morao, qhomela holimo, 'me u phete. Fetohela maotong a mang bohareng ba lona.

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