Sengoli: Ellen Moore
Letsatsi La Creation: 14 Pherekhong 2021
Ntlafatsa Letsatsi: 22 December 2024
Anonim
Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.
Video: Yoga complex for a healthy back and spine from Alina Anandee. Getting rid of pain.

Litaba

Haeba u ikoetlisa ka ho lekana, u tiiselitsoe 'mele o mosesane o motšo o mosesane. Empa ho na le ho hongata ka ho ba mafolofolo ho feta melemo ea botle. Ho ikoetlisa kamehla ho thibela boima ba 'mele le ho theoha ha masapo, ho matlafatsa mesifa le manonyeletso, 'me ho bontšitsoe ho thusa ho thibela mafu a mang a sa foleng.

Mme leha e se e le morao haholo hore o ka ba sebopehong se setle, o tla ba le monyetla oa ho shebahala le ho ikutloa o le betere ha o ka tsepamisa maikutlo holima boikoetliso bo itseng methating e fapaneng ea bophelo ba hau.

Ke ka lebaka leo SHAPE e ngolisitseng mokoetlisi e moholo oa Palm Beach, Fla.-based Reebok University Joy Prouty ho rala moralo oa lilemo-leshome o etselitsoeng uena feela. Prouty o re: "Ha lilemo li ntse li feta, basali ba bangata ba ikamahanya le mesifa e fokolang. "Lenaneo le sebetsanang le mathata ao 'mele oa hau o tobaneng le oona hona joale ke tsela e molemo ka ho fetisisa ea ho thibela seo."

Setsi sa mantlha sa moralo ona oa boikoetliso ke mokhoa o sebetsang oa ho hanela mesifa e mengata. Kopanya seo le litaelo tsa rona tsa cardio, li-bonus tse tsamaeang le litataiso tse lebisang litlhoko tsa hau tse ikhethang lilemong tsa bo-20, 30 le 40, 'me u tla shebahala le ho ikutloa hantle ho feta selemo ho isa ho se tlang.


LEANO

Iphuthumatsa Qala boikoetliso bo bong le bo bong ka metsotso e 5 ho isa ho e 10 ea cario e tlase haholo, mochini o sebetsang ka matsoho le maoto.

Tataiso ea boithapollo Matsatsi a mabeli ho isa ho a mararo ka beke matsatsing a sa latellanang, etsa matla a mantlha a fetela kaholimo mme sepheo se fallele sehlopha sa hau lilemong tse latelang. Etsa lihlopha tse 2-3 tsa ts'ebetso e 'ngoe le e' ngoe, u phomole motsotso o le mong pakeng tsa lihlopha. Ka letsatsi la 1, etsa li-reps tsa 8-12 ka litekanyo tse boima ho aha matla; ka letsatsi la 2, etsa makhetlo a 12-15 ka litekanyo tse bobebe ho aha mamello. Haeba u khetha letsatsi la boraro, latela li-set le reps bakeng sa letsatsi la 1 kapa la 2. Kamehla sebelisa boima bo lekaneng ho khathala mesifa ea hau ka karabelo ea hoqetela ea sete ka seng.

Ab Rx Kamora ho qeta matla ohle a tsamaeang, etsa lihlopha tse 2 tsa 15-20 tsa boikoetliso ba mpeng boo u bo khethileng, joalo ka li-crunches, li-curls tse khutlisitsoeng le li-oblique twists.

Theola maikutlo Qetella boikoetliso bo bong le bo bong ka ho otlolla mesifa eohle ea hau e meholo, u tšoare sebaka se seng le se seng sa tsitsipano e bobebe bakeng sa metsotsoana e 30.


Motlatsi oa Cardio Ikemisetsa ho fumana metsotso e 20-45 ea cardio, matsatsi a 3-5 ka beke, matla a fapaneng, nako le tšusumetso ho thibela kotsi le ho sebetsa 'mele oohle. Kenyelletsa matsatsi a 1-2 a koetliso ea nakoana (linako tse fapanyetsanang tsa mosebetsi o potlakileng le o tsamaeang butle). Mekhahlelo e u lumella ho sutumelletsa meeli ea hau le ho ntlafatsa bokhoni ba aerobic, ho matlafatsa metabolism le ho chesa likhalori. Sheba moralo oa lilemo tsa hau bakeng sa maano a khethehileng.

Ke qala feela? Haeba o sa tsoa ikoetlisa, etsa lenaneo la matla ntle le ho eketsa lintlha tse tobileng tsa lilemo, hammoho le ho ikoetlisa ka li-cardio tse 3-5 tse hlalositsoeng ho Cardio Complement (kaholimo), libeke tse 6. Kamora moo, o tla ba le matla a lekaneng ho latela litlhahiso tsa matla le cardio bakeng sa sehlopha sa hau sa lilemo.

Lintlha tsa tsoelopele Le ha morero ona o etselitsoe ho u fa mofuta oa boikoetliso boo 'mele oa hau o bo hlokang ho tloha lilemong tsa bo-20 ho isa ho tsa bo-40, ho bohlokoa ho fetola boikoetliso ba hau likhoeli tse' maloa. Sebelisa lenaneo lena bakeng sa libeke tse 8, ebe u kopanya lintho bakeng sa libeke tse 8 le lithupelo tse ling tsa matla tse kang tse fumanoang ho SHAPE.


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