Metsamao yohle e nepahetseng

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Squat, lunge, crunch. Squat, lunge, crunch. U batla 'mele o mocha? Mohlomong u hloka boikoetliso bo bocha! Haeba u ntse u etsa liteko tse tšoanang tse lekiloeng le tsa 'nete ka likhoeli tse tharo (kapa, ho hobe le ho feta, lilemo tse tharo!) Ka tatellano ntle le phetoho leha e le efe kemisong ea hau, re ka tiisa haholo hore sebaka sa hau sa abs, butt le lirope ke' E fetohile haholo. 'Me mohlomong u jeoa ke bolutu ha bohle ba tsoa, ​​hape.

Tharollo? Liphetoho tse ncha mehatong e metle ea ho betla 'mele. Bakoetlisi ba bararo ba ka sehloohong ba fana ka lithupelo tse ncha tse tšeletseng tse tla u ntša ka har'a bubble ea hau ea boikoetliso, 'me li phahamise mesifa ea hau ea mpa, serope le lirope hang ha borokong ba bona.

Motho ea tloaelehileng o khaotsa ho tsoela pele ka mor'a libeke tse 'nè ho isa ho tse tšeletseng a ntse a ikoetlisa. 'Me ha ho na tsoelo-pele e bolelang hore ha ho na phetoho ea' mele kapa ea mmele. Kenyelletsa tsena tse tsamaisang lenaneo la hau habeli kapa hararo ka beke ho phephetsa mesifa ea hau le ho thibela tedium e etsang hore batho ba tlohele ho ikoetlisa, ho bolela Brian Newman, MS, CSCS, mohokahanyi oa mananeo a thuto bakeng sa National Strength and Conditioning Association (NSCA) . U tla bona - le ho utloa - liphetho nakong ea libeke tse 'maloa.

Ka nqa ea mantlha

Ha ho tluoa ho matlafatseng 'mele oa hau, Debbee Sharpe-Shaw, mokoetlisi Crescent Spa e Dallas ea hlahang ho Health Network's "Fit in 15," o nahana hore ho itšehla thajana (glute lift) le kompone (leoto le le leng) li bohlokoa. "Boikoetliso ba ho itšehla thajana bo sebetsa mesifa e itseng ka botebo," ho bolela Sharpe-Shaw. "Metsoako e kopaneng e sebelisa likhalase tsa hau hammoho le maoto le abs ho boloka 'mele oa hau o tsitsitse." Li kopanye 'me u sebelitse mesifa ea hau ka hohle kamoo u ka khonang.

Bakeng sa butt ea mantlha etsa Squat ea Leoto le le leng le Phahamiso ea Leoto le Le leng (sheba "Boikoetliso bo nepahetseng bo sisinyeha").

Ho ea liropeng tse tšosang

Hangata ho fumanoa libaesekele ho pholletsa le Central Park kapa ho theosa matsoapo a Colorado, Carey Bond, moamoheli oa "Health Targeted Health" ea Network Network, "o lumela hore likhoto tsa likamore tsa boima li ka ithuta ntho e le 'ngoe kapa tse peli ho tsoa jokeng, leha ho tluoa tabeng ea ho nchafatsa maoto. O re: "Koetlisong ea liatleletiki, o ka qala ka ho sisinyeha ka matla joalo ka marapo, ebe o tsoela pele ho ea ho mats'oafo a tsamaeang, ho tlola ha lunge le ho tlola ka morao." Boikoetliso bo bonts'itsoeng mona bo tsoetse pele 'me bo tla etsa phapang maotong a hau haeba o its'etlehile holima matšoafo kapa mechini ho sebetsana le lirope tsa hau.

Bakeng sa lirope tse tšabehang etsa Side Lateral Leap le leoto le le leng la Russia Lunge.

E ntle haholo

Na u lokela ho etsa boikoetliso ba 'mele letsatsi le leng le le leng? Ho latela John Boyd, ea rutang "Just Abs" ho The Sports Center e Chelsea Piers, New York City, karabo ke che: Matšoao a mpa a hloka ho phomola, joalo ka mesifa e meng. Metsotso e mehlano ho isa ho e 10 ea boikoetliso ba 'mele bo etsoang ho isa bohōleng ba mokhathala makhetlo a mabeli kapa a mararo ka beke e lokela ho holisa abs ea hau, Boyd o re.

"Boikoetliso bo bontšitsoeng mona bo nka mohato o le mong kapa tse peli ho feta," ho bolela Boyd. "Ba hloka botsitso bo bongata, ka hona ho thata ho ts'oara 'mele oa hau maemong ana, le pele o qala ho sisinyeha - ebe qholotso e hlile e qala."

Bakeng sa li-abs tsa The Hookand Full Plank to Dive.

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