Katleho e matlafatsang ea Belly: Morero

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boemo ba tlhokomeliso

Ena ke lenaneo la bohareng / le tsoetseng pele la ab bakeng sa batho ba ntseng ba sebetsa ka mpeng likhoeling tse 3-6 tse fetileng. Haeba u sa qala, ea ho "Ba qalang: Mokhoa oa ho Itšireletsa ho Koetlisa Hona," leqephe la 2, ho qala. Haeba esale u etsa mosebetsi oa ka mpeng ho feta likhoeli tse 6, latela khetho e thata: qetellong ea motsamao o mong le o mong.

tataiso ea ho ikoetlisa Boikoetliso bona ba matsatsi a 4 ka beke bo na le boikoetliso bo 6 bo arotsoeng ka lihlopha tse 2. Etsa sehlopha sa 1 ka matsatsi a 1 le a 3, 'me sehlopha sa 2 ka matsatsi a 2 le a 4, u etse bonnete ba hore u nka letsatsi la phomolo lipakeng tsa boikoetliso bo matla. Etsa lihlopha tse 2-3 tsa makhetlo a 10-15 bakeng sa e 'ngoe le e' ngoe ea lintho tse tharo, u phomole motsotso o le mong lipakeng tsa li-sets. Haeba o ka pheta makhetlo a fetang a 15, eketsa khanyetso ea hau; haeba o sa khone ho etsa makhetlo a 10, fokotsa palo ea ho hanyetsa.

iphuthumatsa Kamehla qala ho ikoetlisa ka matla ka metsotso e 5 ea ts'ebetso e tlase ea boikoetliso. Ebe u etsa lipotoloho tsa torso le setšoantšo sa 8 ka bolo ea meriana. (Ho tšoara bolo ka pel'a hao ka matsoho ka bobeli, tsamaisa bolo ka paterone ea 8, o theola bolo ho ea lethekeng le letona, ebe o nyolla lehetleng le letšehali, ebe o theosa letheka le letšehali, ebe o nyolohela lehetleng le letona. Pheta 4-6 makhetlo.)

theola maikutlo Qetella boikoetliso ba hau ka ho otlolla bokapele ba 'mele oa hau ka borokho: Thetsa sefahleho ka mangole a kobehile le maoto a otlolohile fatše, ebe o phahamisa letheka ho fihlela' mele o theha mola o otlolohileng ho tloha mahetleng ho ea mangoleng; tšoara metsotsoana e 20-30, ebe u theola le ho lokolla, 'me ka bonolo u hule mangole sefubeng.

ho hatela pele Hang ha o ka qeta lihlopha tse 3 tsa motsamao o mong le o mong, etsa boikoetliso bohle ba 6 ka tatellano e thathamisitsoeng ntle le ho phomola; ena e lekana le potoloho e le 1. Pheta bakeng sa li-circuits tse 2-3 kaofela.

aerobic Rx Ho fokotsa boima ba 'mele, etsa bonyane metsotso e 30 ea boikoetliso ba cardio matsatsi a 3-5 ka beke. Ho etsa sets'oants'o sa 'mino oa hau hantle, khetha lintho tse hatisang abs ea hau, joalo ka koetliso ea elliptical ea liketso tse peli, ho ohla, ho matha, ho tlola thapo, kickboxing kapa ho bapala tenese.

BATHO: mokhoa oa ho nolofatsa mokhoa ona oa ho ikoetlisa

Pele ba etsa boikoetliso bo boima maqepheng ana, ba qalang ba tla hloka ho theha motheo o tiileng oa matla. Leka mehato e latelang, e lokelang ho nka libeke tse 3-4:

mohato oa 1: Li-push-ups Etsa li-push-up tse 10-15 ka mokhoa o fetotsoeng (ka mangole) kapa ka botlalo (ho leka-lekanya menoaneng ea hau) boemo ba ho sututsa. Ha o ntse o theoha, sebelisa abs ea hau ho boloka torso e otlolohileng mme o qobe "ho fofa ha mpa." Itloaetse ho fihlela u ka etsa li reps tse 15 u sebelisa foromo e phethahetseng.

mohato oa 2: Plank pose Kena maemong a fetotsoeng, ka matsoho le liatla tse bataletseng fatshe, litsoeng ka mola le mahetla, ebe o otlolla maoto kamora hao, o leka-lekanya menoaneng, abs e huleloa kahare, o etsa mola o le mong o otlolohileng ho tloha hloohong ho ea ho lirethe; ikemiselitse ho tšoara boemo ba metsotsoana e 30-60. Itloaetse mokhoa ona matsatsi a 5-6 ka beke, ho fihlela u khona ho o boloka metsotsoana e 60.

mohato 3: crunches Basic Ho bua leshano sefahleho, mangole a kobehile, maoto a leoto le le leng ho tloha lethekeng. Beha matsoho ka mor'a hlooho, menoana e sa phutholoha. Contract abs, ho phahamisa hlooho, molala le mahetla a mahetla joalo ka yuniti e le 'ngoe ho lipalo tse 2. Emisa, fokotsa ka lipalo tse 2 'me u phete. Etsa li-crunches matsatsi a 3 ka beke, ho qala ka lihlopha tse 2 tsa reps tse 10 e 'ngoe le e' ngoe 'me butle-butle u sebetse ho fihlela ho lihlopha tse 3 tsa reps tse 15.

mohato 4: Etsa "Moralo" ka ho hanyetsa hanyane kapa ho hang. Latela kemiso ea kamehla ea ho ikoetlisa ka letsohong le letšehali ka khanyetso e fokolang ho feta kamoo e khothalletsoang kateng. (Bakeng sa thapo e phahameng ea thapo le thapo e phahameng ea cable, sebelisa liponto tse 5-15.) Qala ka lihlopha tse 2 tsa reps tse 10 ka 'ngoe, ebe hanyane ka hanyane u sebetse ho fihlela ho li-3 tsa li-reps tse 15. Hape, sebelisa khetho e Bonolo haholoanyane: e thathamisitsoeng qetellong ea mongolo o mong le o mong. Tsepamisa maikutlo ho boloka sebopeho se setle. Hang ha u se u ka tsamaea hantle, u se u loketse ho qala lenaneo le felletseng.

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