Litsela tse 6 tsa ho sisinya mokhoa oa hau oa ho ikoetlisa bakeng sa Lehlabula

Litaba

• Sculpt Tank Top Ready Arms
• Fumana Abs ea hao ka Gear
• Itšoare kahare-hare
• Kenya Selemo se seng mohatong oa hau
• Tloha Tloaelong ea Hau ea Boikoetliso
• Se ke oa itlhahisa feela
• Tlhahlobo bakeng sa

U se u ntse u sebetsa ka thata e le hore u ka thabela li-indulgences tseo u li ratang haholo (hello, hora ea thabo!). Empa haeba u batla ho e nyolla bakeng sa nako ea bikini, ho fetola mokhoa oa hau ntle le ho fetela ka sekepeng ho ka makatsa kelello (u ka kena limaele tse kae !?). Ke ka hona re kopileng melemo ea maemo a holimo bakeng sa maqheka a 'nete le a' nete ho fokotsa boikoetliso ba hau. Bala pele ho theola liponto tse 'maloa, hlahisa libaka tse nang le mathata,' me, qetellong, u utloe eka ke rockstar ka har'a swimsuit ea hau.

Sculpt Tank Top Ready Arms

Litšoantšo tsa Corbis

Debora Warner, mothehi le motsamaisi oa lenaneo la Mile High Run Club, studio sa NYC se rutang litlelase tsa treadmill le koetliso ea matla a mamello bakeng sa limathi. Haeba u semathi, eketsa koetliso ea matla u sebelisa boima bo phahameng le makhetlo a tlase makhetlo a mabeli ho isa ho a mararo ka beke ho tloaelo ea hau ea pelo ho aha mesifa e boima e tla u thusa ho chesa likhalori tse ngata, oa hlalosa. O re: "Ho monate ho ba le mesifa le 'mele o tiileng lebōpong la leoatle,"' me ha rea ​​ka ra lumellana haholoanyane - ke ka lebaka leo u tla re fumana re le ka kamoreng ea boima ba 'mele nakong ea Sehopotso sa Letsatsi la Sehopotso. (Leka Boikoetliso ba Boima ba Boima ba 'Mele ho qala!)

Fumana Abs ea hao ka Gear

Litšoantšo tsa Corbis

Ha re shebane le eona: Ha ho tluoa nakong ea lehlabula, 'mele oa rona o amehileng haholo ke hore na li-abs tsa rona li se li loketse li-bikini. Empa u tlōle likhohlano, fana ka maikutlo a Jillian Lorenz le Ariana Chernin, bathehi-'moho le The Barre Code. Ho e-na le hoo, leka ho tsamaea bakeng sa li-abs tse loketseng OMG: Tšoara lepolanka la metsotsoana e 30 hoseng ho hong le ho hong ha u tsoha le bosiu bo bong le bo bong pele u robala, u eketsa metsotsoana e 15 kapa 30 beke ka 'ngoe. Qetellong ea khoeli, u tla hlokomela ntlha e matla, e tiileng. "Ha u ntse u e-na le boemo bo mafolofolo, joaloka lepolanka, qala ho bona 'mele oa hao o ntse o le bobebe, o ntse o le matla,' me o matlafala motsotsoana o mong le o mong o fetang, o hlahisa khokahanyo e bonahalang ea 'mele ho pholletsa le ho tšoara," bathehi-'moho ba fana ka maikutlo a joalo. Tsamaiso e fetoha makhetlo a mabeli ho kenyelletsa le litlhaloso tse ling, o tla ba le mokhoa o motle oa ho sheba hore na o shebahala joang ka bikini eo ha o qetella o fihlile lebopong.

Itšoare kahare-hare

Litšoantšo tsa Corbis

Lebala lipane tsa fafatsa le li-bikinis tse ncha-joale ke nako ea ho itlhoekisa ho tsoa kahare, ho fapana le kantle. Ho hlaseloa ke yoga ho ea bootcamp kapa barre ho monate, hobane o sebetsa lihlopha tse fapaneng tsa mesifa, empa tsohle tseo boikoetliso bo ka lebisa ho acic acid. Natalie Uhling, mokoetlisi ea hloahloa oa Radius o re: "Batho ba nahana hore ba hlokomela 'mele ea bona nameng, empa ba lebala lintho tsa ka hare." "Ho ikoetlisa ka lipapali kapa mesifa e tebileng ho ka thusa ho senya mesifa ea mesifa. U ke ke ua sebetsa hantle ka ho fetisisa 'me u rue molemo o moholo ho ikoetliseng haeba u le bohloko ka lebaka la asiti ea lactic e hahiloeng." Haeba u sa khone ho etsa li-massaging tse tloaelehileng tsa lipapali, ho roala foam le hona ho ka thusa ho kokobetsa mesifa e bohloko. (Leka ho ikoetlisa ka 4 Foam Roller ho Chesa Mafura le ho Fokotsa Cellulite.)

Kenya Selemo se seng mohatong oa hau

Litšoantšo tsa Corbis

Matla a hau a tlhaho a eketseha nakong ea selemo ka keketseho ea motšehare, ka hona, mocha o matla o eketsehileng ho ikoetliseng ka matla le ho feta, ho fana ka maikutlo a Grace Menendez, mokoetlisi Crunch Gym ho NYC. Plyometrics, kapa koetliso ea ho qhomela, e tla u fa chelete e ngata bakeng sa buck ea hau ka ho eketsa karolo ea aerobic thupelong ea hau ea matla, ka tsela eo e eketsa lebelo le matla a hau, o re. Morero ke ho fana ka matla a mangata ka nako e khuts'oane, ka hona kopanya mekotla e mmaloa ea plyometric (joalo ka mabokose a tlohang kapa kettlebell swings) ka ho phahamisa boima kapa boikoetliso ba bodyweight bakeng sa melemo e imenneng habeli. (Qala hona joale ka Moralo ona oa Matla a Plyometric.)

Tloha Tloaelong ea Hau ea Boikoetliso

Litšoantšo tsa Corbis

Ho khomarela boikoetliso bo le bong feela ho ke ke ha u fa 'mele oo u o batlang nakong ea lehlabula. Ho ikoetlisa ho bohlokoa ho thusa ho haha ​​​​mesifa e fokolang le ho eketsa mamello bakeng sa mesebetsi ea cardio, ho bolela Alex Isaly, mokoetlisi ea hloahloa oa Radius. Leha ho le joalo, seo ha se bolele ho rema lihora tse eketsehileng sebakeng sa boikoetliso. Sebetsa ka makhetlo a mararo kapa a mane a ho ikoetlisa ka potlako a kopanyang mosebetsi oa mantlha, boikoetliso bo mahlahahlaha, ho otlolla, le ho sisinyeha o sebelisa li-dumbbell tse boima ba lik'hilograma tse 5 ho isa ho tse 8 ho kemiso ea hau ea beke le beke e le hore u ntlafatse hohle, libaka tse ntseng li fokotseha tseo u tla batla ho li bontša ka mekhoa ea lehlabula e kang ea backless. mese le marikhoe a makhuts'oane. (Exhale's Core Fusion Extreme Workout ee kopanya kaofela.)

Se ke oa itlhahisa feela

Litšoantšo tsa Corbis

E, ho bonts'a boikoetliso ba hau ke halofo ea ntoa, empa ho ikamahanya le 'mele oa hau ho bohlokoa joalo, ho bolela Jackie Dragone, motsamaisi oa FLEXBarre ho FLEX Studios. Haeba kelello ea hau e sebakeng se seng (joalo ka ho lora mabopo a lehlabathe le lesoeu), mohlomong ha o behe liperesente tsa 100 boikoetlisong bo bong le bo bong. Tšepa hore na u tla shebahala u kula hakae hlabula ha sekolo se qetile, empa boloka kelello ea hau lipakaneng tsa nako e khuts'oane nakong ea boikoetliso. "Ho tsepamisa mohopolo ho phefumoloha ha hao le ho hokahanya phefumoloho ea hau le motsamao oa hau ke tsela e bonolo ka ho fetisisa ea ho etsa bonnete ba hore u rua molemo ka ho fetisisa sehlopheng," ho bolela Dragone. Kopano ena ea kelello e eketsa ntlha e 'ngoe ho ikoetliseng-'me e tiisa hore ha u nke khefu ha u sa e hloke!

Tlhahlobo bakeng sa