Koetliso ea Barre ea ho khothaletsa 'mele oa hau o holimo ka metsotso e 20
Litaba
Ha u ntse u batla boikoetliso bo bocha ba ho kenya lintho ka gear hape sehleng sena, barre a ka e etsa kaofela. Metsamao e menyenyane, ea ho phunya e ka sebetsa ntho e 'ngoe le e' ngoe ho tloha butt ho ea ho biceps ea hau (sheba sena At-Home Barre Workout bakeng sa Butt ea Hao). Kemiso ena e tla arola le ho matlafatsa 'mele oa hau o kaholimo ka mekhoa e potlakileng, e monate le e sebetsang ea sehlopha sa barre. Michelle Rahlves oa Grokker o fana ka litholoana tse ntle mosebetsing ona o thata o tsepamisitseng maikutlo ho toning le ho boloka mmele oa hau o lekana hantle le mehato e etselitsoeng ho chesa mesifa eo ho leng thata ho e fihlela. Tobetsa papali ebe u fufuleloa! (Bakeng sa ho feta, leka mehato ena e mehlano ea ho betla matsoho a hau.)
Lintlha tsa ho ikoetlisa: Boima ba matsoho bo bonyenyane ke boikhethelo.
Iphuthumatsa:
Ho tloha moo u emeng teng, qala ka sekontiri se ka lehlakoreng le sothehileng, sutumelletsa setsoe + ho ea setulong sa khatiso ea lengole le lehlakoreng le leng. Robala holim'a moseme 'me u phahamise maoto le letheka.
Boikoetliso:
Qala boemong ba lepolanka ka matsoho a hau bareng, ka bophara ho feta bophara ba mahetla ka thoko. Etsa li-push-up tse felletseng, li-push-up tse felletseng, le li-push-up ka ho phahamisa leoto mahlakore ka bobeli. Tsamaea ka boemo ba Superman ka mpa ea hau 'marakeng ebe o phahamisa matsoho le maoto. Fetohela ntja e eang tlase bakeng sa ho ikotlolla. Tsamaea sebakeng se emeng bakeng sa matsoho: li-biceps curls, ho kobeha le ho tobetsa, ho otla ha letsoho, li-shimmies, lintsintsi tse nyane, le mokokotlo oa mokokotlo. Otlolla litlhahiso tsa hau. Qetella ka ho tants'a morao, ho qala ka borokho le pulse, tuck ebe o tobetsa ka lirethe tse phahameng, mme qetellong leoto lea pepeta. Pholisa 'me u otlolle mokokotlo oa hau le li-hamstrings.
Kena le Phephetso ea rona ea Pherekhong!
U khahloa ke lihlopha tse ling tsa ho ikoetlisa lapeng? Ho na le lihlopha tse likete tsa boikoetliso, yoga, ho thuisa le ho pheha ka bophelo bo botle tse u emetseng ho Grokker.com, e leng sesebelisoa se le seng sa marang-rang sa bophelo bo botle le bophelo bo botle. Hape Sebopeho babali ba fumana theolelo e khethehileng-ho feta karolo ea 40 lekholong! Sheba kajeno.