Boikoetliso ba 'Mele Bohle Mosali e Mong le e Mong o Lokela ho Sebetsa Bakeng sa Matla a Phahameng

Litaba

• L-Sit
• Seemo sa letsoho
• Windshield Wiper
• Rola ea Kandelare
• Sehlopha sa lithunya
• Sututsa
• Tlhahlobo bakeng sa

Ka nako ea hae e le mokoetlisi ea hloahloa-e kenyeletsang ho shapela bahlolisani (le ba lutseng likobong) sebopeho sa li-NBC Molahlehi e Moholo ka ho Fetisisa bakeng sa lilemo tse peli tse fetileng-Jen Widerstrom o khethile lethathamo le lekhutšoanyane la boikoetliso ba mega bo bulang tsela ea 'mele o lekaneng haholo. Ha se li-classics tsa lisebelisoa empa hape ke tseo a boneng basali ba bangata ba sokola ho li khokhothela ka foromo ea libuka. Ikemisetse ho hlola motswako ona oa batlatsi, Widerstrom o re, "mme o tla ikutloa o le matla ho feta neng kapa neng." Ke hobane mehato e phephetsang e kang ena e betla ketane ea hlooho ho isa monoaneng ea mesifa le ho haha ​​​​maatlelete a hau le tsebo ea 'mele bakeng sa ho thunngoa ho hoholo ha' mele oa ho itšepa. (Ho ba matla ka matla ho tla etsa hore u shebahale le ho ikutloa u le mothating oa AF.)

Ho etsa bonnete ba hore o ace kaofela tse tšeletseng, Widerstrom e qhekella metheo ea boikoetliso bo bong le bo bong. Fokotsa matla a mesifa ea hau pele ho seteishene se seng le se seng se nang le papali ea kelello e fetohang papaling: Ipone u ipapisa le boikoetliso boo u batlang ho bo leka, 'me u tla ikutloa u matlafala matleng a hao ho fihla ho liperesente tse 24 ntle le ho sebetsa. mesifa e le 'ngoe, ho ea ka phuputso e entsoeng ka North American Journal of Psychology. Ho ka etsahala hore litšoantšo tse joalo li khantše boko ba hau ka tsela e etsang hore libaka tse amehang ho tsebo ea makoloi li sebetse. "Tšepa 'nete ea hore' mele oa hau o matla haholo," Widerstrom o re. "Mme o e fumane hantle." U na le sena. Mme o haufi le ho fumana mmele ho o paka.

L-Sit

Lula fatše maoto a hao a le malelele 'me liatla li bataletse ka lirope, ebe u phahamisa' mele oa hao ka ho o tobetsa ka liatleng tsa hao. hula abs ea hau ka botebo 'me u phuthele mokokotlo oa hau ka thata ho phahamisa' mele oa hau," Widerstorm e re. "Haho tsela ho potoloha." Mahetla a hao le glutes le tsona li fumana tekanyetso e tiileng ea ho betla litšoantšo, hobane lia u phahamisa 'me li u boloka moo. Mehato e meraro ke ena e tla o thusa ho e kokotela.

1. E nolofatse hore e be bohareng ka ho qala ka ho lula ka leoto le le leng la L. Lula fatše ka maoto 'me u atolosoe, maoto-a phutholohile,' me matsoho a fatše ka ntle ho lirope tsa hau, menoana ea 2 ho isa ho 3 cm ka mor'a mangole, menoana e meholo ka tlas'a lirope, le matsoho a tšoara ka ntle ho maoto a hao. Ka menoana ea hau e atolositsoeng, hatella liatla tsa hau fatše, u koale mokokotlo oa hau, 'me u otlolle matsoho ho phahamisa sekoti le leoto le letona. Tšoara metsotsoana e 15 ho isa ho e 30. Pheta makhetlo a 2 ho isa ho a 3. Fetola maoto 'me u phete.

2. Arola maoto ka bophara bakeng sa ho ts'oara straddle ho etsa hore li be bobebe le ho li phahamisa habonolo ha li ntse li fihlella lihlopha tse tšoanang tsa mesifa. Lula fatše le bophara ba maoto, maoto a kobehile, 'me matsoho a tobetse fatše pakeng tsa lirope le bophara ba leoto. Tobetsa liatla tsa hau fatše, u kokotse mokokotlo oa hau, 'me u otlolle matsoho ho phahamisa leoto le maoto, empa u siee lirethe fatše. Tšoara metsotsoana e 15 ho isa ho e 30. Pheta makhetlo a 2 ho isa ho a 3. (Tlohela li-sit-ups; mapolanka ke tsela e betere ea ho kopanya motheo oa hau.)

3. Etsa sebaka se eketsehileng ho feta ha mokatong o lumella ho fumana mesifa e mengata e kenyelletsang ho phahamisa ka ho lula L mabokoseng kapa libencheng tsa 2 (kapa mekoallo ea li-palallette!). Beha mabokose a tiileng kapa libenche li arohane hanyane ho feta bophara ba noka, 'me u eme pakeng tsa tsona ka maoto hammoho. Jala letsoho le le leng lebokoseng le leng le le leng, koala mokokotlo oa hau, 'me u otlolle matsoho a hao ho phahamisa maoto a hao holimo kamoo u ka khonang. Tšoara metsotsoana e 15 ho isa ho e 30. Pheta makhetlo a 2 ho isa ho a 3.

Ea Phethahetseng L Lula: Lula fatše maoto a hao a le malelele 'me u kopane, maoto a kobehile, matsoho fatše ka ntle ho lirope tsa hao, menoana ea menoana e 2 ho isa ho e 3 kamora mangole a hao, menoana e metona ka tlasa lirope tsa hao, le manonyeletso a amang karolo e kantle ea maoto a hau (morao ho feta le u ke ke ua khona ho theoha fatše). Exhale, boloka mahetla a hao a le sephara, tobetsa liatla tsa hau fatše, u koale mokokotlo oa hau, 'me u phunye maoto. Ebe o otlolla matsoho ho phahamisa sekoti sa hau ebe maoto le lirethe tsa hau tse ka bang 1/4 inch ho tloha fatše. Tšoara nako e telele kamoo u ka khonang. "Ha o tsoa ho phahamisa moea, e etse joalo ka ha eka o tima kerese, e o lumellang ho thatela corset thekeng la hao e hulang mesifa e 'ngoe le e' ngoe ho e kopanya."

Seemo sa letsoho

Ke uena ea khahlano le matla a khoheli, a lekanyang boima ba 'mele oa hao liatleng tsa matsoho a hao. Litaba tse monate ke hore motho e mong le e mong o na le matla a ho etsa sena, Widerstrom o re. Ke boiphihlelo bo ka morao ho bona bo hlokang nako e ngata ho li tseba: "O tlameha ho ikoetlisa ka li-handstand-haholo ho li tseba." Karolo e kholo ea tloaelo eo e hloohong ea hau, ho ithuta ho loka ka mohopolo oa ho kheloha. O re: "Empa ha u hlōla boikoetliso bona, u tla fetola pono ea hau eohle ka se bonahalang se le thata ho uena, u ipotse, Ke eng hape eo nka e khonang?" Mona ke moo u qalang teng. (Hape leka phallo ena ea yoga e tla etsa hore 'mele oa hau o be matla bakeng sa ho khokhothela letsoho.)

1.Ikutloe u lokolohile ho khelosoa 'me u ithute ho beha matsoho ka ho qala ka ho ema letheka la 90-degree ka lipompo tsa mahetla. Ema o shebile hole le lebokose kapa benche e tiileng. Phutha pele ho jala matsoho fatše, 'me u nyolohele holimo ebe u kena ka lebokoseng e le hore' mele oa hau o thehe sebopeho sa L se shebileng holimo. Ebe u kenya boima ka letsohong le letšehali 'me u tobetse letsoho le letona ho isa lehetleng le letšehali.Fetola mahlakore; pheta. Etsa lihlopha tse peli ho isa ho tse 3 tsa li-reps tse 10 ho isa ho tse 12, mahlakoreng a fapaneng.

2.Na marako a tsamaea ho qala ho otlolla seluloana sa hau sa letsoho ha e ntse e tšehetsoa. Qala fatše sebakeng sa lepolanka, maoto a hatelle leboteng. Butle-butle u tsamaee u lebile leboteng ka litepisi tse bolelele ba lisenthimithara tse 3, u tsamaee ka maoto ho ea holimo moo u phutholohileng (sepheo ke ho tlisa 'mele oa hau ho ama lerako ka botlalo). Khutlisa motsamao ho khutlela tlase. Etsa lihlopha tse 2 ho isa ho tse 3 tsa makhetlo a 5 ho isa ho a 6.

3.Ithute mokhoa oa ho raha ka ts'ehetso ka ho beha matsoho leboteng. Ema o shebile lebota, maoto a 2 ho isa ho tse 3 hole le eona. Potoloha kapele ho tloha thekeng ho jala matsoho fatše ka pela lebota, o raha maoto a hao ka bonngoe ho fihlela ba phomola leboteng. Tšoara boemo boo halelele kamoo u ka khonang, u tlohele lirethe tsa hau li tlohe leboteng nakoana hore o se ke oa itšetleha ka tsona ka botlalo. Ebe u khutlisetsa motsamao ho khutlela fatše. Etsa lihlopha tse peli ho isa ho tse 3 tsa metsotsoana e 25 ho isa ho e 45.

Seemahale se phethahetseng: Ema ka maoto a bophara ba letheka le matsoho a atolositsoeng holimo. Fumana ntlha fatše e ka bang maoto a 3 ka pel'a hau. Eketsa pele, u otlolle matsoho ntlheng eo, u raha leoto la hao le letšehali holimo (makhetlong a mabeli a pele, qala ka ho sutumetsa ho feta kamoo u tsebang hore ho tla u nka ho ea holimo, e le hore u ka hlaolela kutloisiso ea hore na ke eng. mofuta oa matla o hlokahalang ho o fihlisa moo). Ebe hang-hang u latele ka leoto le letona, u tlohelle maoto a phahamise holim'a letheka, a koaletsoeng mahetleng, a koaletsoeng holim'a matsoho: "Ak'u nahane 'mele oa hau e le moaho oo mateano ao a maholo a kopaneng a leng mokatong o arohaneng empa a ntse a koaletsoe hantle ho etsa hore ho be le ho leka-lekana. unit, "Widerstrom o re. Tšoara nako e telele kamoo u ka khonang, ebe u theola leoto le le leng ka nako hore u khutlele setulong ka mokhoa o sireletsehileng.

Windshield Wiper

O paqame o shebile, swaela maoto a hao hammoho ka ho le letšehali le ka ho le letona ka har'a arc ea 180-degree. Khopolo-taba ke hore basali ba tloaetse ho thaotha maoto le letheka ho etsa boikoetliso bona. "Ha o lokolla letsoho la hau ho mesifa eo e fosahetseng hore o kenye tse nepahetseng-tabeng ena mantlha oa hau o ka fihlella mefuta eohle ea ho sisinyeha le matla, 'me ka tšohanyetso motsamao ona oa fumaneha ebile o sebetsa hantle bakeng sa ho bopa' mele oa hau," Widerstrom o re. (E tseba hantle, ebe u ikoetlisa ka makhetlo a 10 ho leka matla a hau.)

1.Ruta 'mele oa hau ho sisinyeha, ho rema mariki le ho fetola tsela ka mokhoa o phoroselang ka "barbell twist". Ema ka maoto 'moho, u kentse molamu o se nang letho (kapa lefielo la mafielo) mokokotlong oa hao mahetleng a hau, u sa ts'oare habonolo bareng ka litlamo tse feteletseng, likhahla li kobehetse tlase. Boloka torso e telele le letheka le le leng, ebe u potoloha torso ho ea ka ho le letona ho fihlela u se na mokhoa o mong oa ho tsamaea ho ea ka lehlakoreng la hao le letona. Fetola mahlakore; pheta. Etsa lihlopha tse peli ho isa ho tse 3 tsa li-reps tse 10 ho isa ho tse 12, mahlakoreng a fapaneng.

2.Tsamaisa maoto joaloka ntho e le 'ngoe empa u se na boima bo boholo-ka li-wipers tsa maoto a kobehileng. Lala sefahleho fatše matsoho a otlolletsoe mahlakoreng le mangole a kobehile thekeng. Ho boloka maoto a le hammoho ka likhato tse 90, u khumame ka mangole ho ea ka letsohong le letšehali, u tlohelle letheka la hao le letona le theohe fatše, ho theosa ka lisenthimithara tse 1 ka holim'a fatše. Phahamisa mangole ho qala, ebe o a theola ka ho le letona. Etsa lihlopha tse 2 ho isa ho tse 3 tsa reps tse 10 ho isa ho tse 12, mahlakoreng a fapanyetsana.

3.Etsa li-wipers tsa leoto le le leng ho ithuta ho laola motsamao ka botlalo. Robala ka sefahleho fatše matsoho a otlolletsoe ka mahlakoreng, leoto le letona le otlolohile holimo mme le khumame ka mangole holim'a letheka. Ho boloka mangole a kopane, lahlela maoto ka lehlakoreng le letšehali ho sesa ka lisenthimithara tse 1 ka holim'a mokato, o tlohella letheka la hao le letona hore le tlohe fatše. Phahamisa maoto a hau ka tsela eo a tlileng ka eona, ebe o e theola ka ho le letona. Etsa lihlopha tse 2 ho isa ho tse 3 tsa reps tse 10 ho isa ho tse 12, mahlakoreng a fapanyetsana.

Wiper e phethahetseng ea Windshield: Robala ka sefahleho fatše matsoho a otlolletsoe mahlakoreng le maoto a otlollotsoe lethekeng. Ka likhopo tse kenang fatše le maoto hammoho, theola maoto ka lehlakoreng le letšehali ha letheka la hao le letona le phahama fatše, ho phahamisa 1 cm ka holim'a fatše. Tsamaisa maoto a hau morao ho qala, ebe o a theolela ho le letona. "Ha maoto a hao a fihla hole le mokokotlo oa hau, 'mele oa hau o ba thata haholo molemong oa ho o boloka o tsitsitse mme o hokahane le fatše," Widerstrom o re. "Joale ha maoto a hau a khutlela bohareng, u utloa ho lokoloha ha tsitsipano ha nakoana."

Rola ea Kandelare

Tšoaea ka botebo, khutlela mokokotlong o kaholimo ebe o otlolla maoto a hao ho ea siling, o fetela pele maotong, squat ka botebo ebe o ema hape. Etsa tsohle ntle le ho emisa, 'me u iphumanele moqolo oa lebone. Widerstrom o re: "Moqolo oa kandelare oa tuka mme o hokahanya mesifa e meng le e meng mokokotlong oa hau ha o tloha ho tloha ho ema o ea mafolofolo ho ea ho emeng hape." Boikoetliso bona bo bululetsoeng ke boikoetliso bo atisa ho ba thata hobane ntle le ho bitsa matla, ho tsamaea le tšebelisano, ho hloka hore o phutholohe ho tsamaea o sa bone. O re: "U kanna oa tšoha hanyane ho ea morao - ha u le ho eona, lebella hore e utloe e makatsa - empa joale ua e fumana ebe u tseba hore na u ka lebella eng," o re. "Ha e le hantle e qala ho ba monate, 'me ka tšohanyetso u ba hantle ho eona." Tloha ho tloha ho newbie ho ea ho pro ka mehato e meraro e bonolo.

1.Ruta boemo ba ho reketla(ho thata ho feta kamoo e shebahalang ka teng) ka ho ts'oara sekoti. Lala sefahleho fatše matsoho a otlolletsoe ka morao ho hlooho le maoto le ho pepeta ka thata hammoho. Tlolela abs ea hau ka thata 'me u tobetse mokatong o ka tlase fatše, ebe u phahamisa matsoho, hlooho, molala, mahetla le maoto lisenthimithara tse 8 ho isa ho tse 12 fatše (leka ho etsa hore' mele oa hau o tšoane le sebopeho sa leoto la setulo se sisinyehang). Tšoara metsotsoana e 15 ho isa ho e 30. Pheta makhetlo a 2 ho isa ho a 3.

2.Ithute ho sebelisa matla ho reketla ha o ntse o boloka boemo ba mokoti ka ho imela ntlha e nngwe le e nngwe. Tšoara boima ba lik'hilograma tse 2 ho isa ho tse 5 ka matsoho a mabeli ka mor'a hlooho ea hau le e 'ngoe pakeng tsa maoto a hao. Qala ka mokhoa o ts'oarellang, joale, ntle le ho fetola sebopeho sa 'mele oa hau, thekesela morao le morao, u tlohele boima bo u hulele koana le koana. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 10 ho isa ho a 15.

3.Ho tsoha ke karolo e thata, kahoo, mekhoa e 'meli ea ho u thusa ke ena. Qalo e lula e tšoana: Ema ka maoto hammoho, matsoho a nanabela pele. Tšoaea fatše, 'me ha setlolo sa hau se ama fatše, khutlela morao ka morao holimo, u romelle maoto holimo le hanyane morao. Haeba u thatafalloa ke ho tsamaea, tšela maoto a hao holim'a moqolo o eang pele hore u eme, ha u ntse u sebelisa matsoho a hao ho hatella fatše ka mahlakoreng a mabeli a letheka. Haeba e le matla ao u a hlokang, ts'oara boima matsohong a moqolo ka morao, 'me o o sutumetse pele tseleng e nyolohang ho o thusa ho o matlafatsa. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 10.

Moqolo o Phethahetseng oa Kandelare: Emang ka maoto hammoho le matsoho a nanabelang pele. Tšoaea fatše, 'me ha setlolo sa hau se ama fatše, khutlela morao, u fihla matsohong a hao ka mor'a hlooho, u phallela mokokotlong oa hao o ka holimo, u lumelle maoto a hao a otlolohileng hore a nyolohe lethekeng ho etsa hore u be matla. Ntle le ho emisa, phuthela pele, o tlisa lirethe tsa hau haufi le mofeng oa hau kamoo o ka khonang ha o ntse o hokela maoto fatše; nanabela matsoho a hau pele ho khutlela squat e tlase ho ema ho ema. "Nahana ka mokhatlo ona e le lehare," Widerstrom o re. "Matla a fetisoa ho tloha maotong ho ea hloohong ho khutlela maotong a hau." Kahoo haeba u na le bothata ba ho e theola fatše, khutla hape ka cheseho e nyane. (Sebetsana le boikoetliso bona bo bululetsoeng ba gymnastics haufi le ho chorisa tsebo ea hau le ho phephetsa mesifa ea hau.)

Sehlopha sa lithunya

Widerstrom o re: "Squat ena e tebileng ea leoto le le leng ha e fuoe naleli matla a e tšoanelang, kahoo basali ba bangata ha ba e leke le ho e leka." Empa melemo ea 'mele e bohlokoa haholo bakeng sa reps: U matlafatsa leoto ka leng ka boikemelo, le emisang ho se leka-lekane, hape u haha ​​mesifa e matla, e otileng ho tloha mokokotlong oa hau ho ea tlase, Widerstrom o re. Mona ke mokhoa oa ho haha ​​​​ho eona.

1.Etsa lithunya u sebelisa palo ho thusa ho bebofatsa mojaro oa hau: Ema ka leoto le letšehali le shebaneng le palo 'me ue tšoare ka letsoho le letšehali. Lumella letsoho la hao hore le thelle fatše ha u ntse u suthisa letheka, u otlolle leoto le letona pele, 'me u theohele mokokotlong oa leoto le le leng ka leqhubu la letheka ka tlase ho lengole. Sebelisa thuso e nyane kamoo u ka khonang ho ema. Etsa lihlopha tse 2 tsa makhetlo a 8 ho isa ho a 10 leoto ka leng.

2.Sebetsa ho ntlafatsa botebo ba hau ka ho etsa sethunya setulong se phahameng. Ema hoo e ka bang leoto ka pel'a lebokose kapa benche e tlaase, u shebane le eona. Finyella boima ba leoto ho leoto le letšehali, ebe o koba leoto la leqele, o romela letheka morao le tlase ho ea bencheng ha o ntse o otlolla leoto le letona le matsoho pele. Hang ha setono sa hau se ama benche, otlolla leoto le letšehali ho khutlela ho eme. Etsa lihlopha tse 2 tsa makhetlo a 8 ho isa ho a 10 leoto ka leng, u theole bophahamo ba benche kapa lebokose ha u ntse u ntlafatsa.

3.Ho eketsa boima mokhatlong ona e hlile e etsa hore e be bonolo ka ho lekanyetsa motsamao, kahoo pele o leka sethunya sa boima ba 'mele, etsa se boima. Tšoara dumbbell e le 'ngoe (qala ka liponto tse 15; fokotseha ha u ntse u matlafala) ka ho otloloha ka matsoho ka bobeli, matsoho a fetisetsoa pele. Fetolela boima ho leoto le letšehali, ebe u romela letheka morao le tlase ha u ntse u theola letheka ho feta likhato tse 90, ha u ntse u phahamisa leoto le letona pele. Hang ha u se u otlile ka tlase ho ho ts'oana-ntle le ho theola leoto le letona le letona ho ea fihla ho le emeng. Etsa lihlopha tse 2 tsa 8 ho isa ho tse 10 ka leoto, u fapanyetsana maoto. (Etsa sena kamora phephetso ea hau ea letsatsi le letsatsi ea squat bakeng sa liphetho tsa babolai.)

Sehlopha se Phethahetseng sa Sethunya: Ema ka leoto le letšehali ka khatello e lekanang mahlakoreng ohle a leoto la hao, leoto le letona le phahamisitsoe hanyane pele. Koba lengole le letšehali 'me u romele letheka morao, u fihlele matsoho pele ha u ntse u atolosa leoto le letona pele, u theola' mele ho fihlela letheka le le ka tlase ho bapisa. Ebe u pepeta glutes le hamstring ho emisa ho theoha ha hau, 'me u li lumelle hore li sebetse e le seliba ho u khutlisetsa boemong ba ho ema. "Ak'u nahane u sutumelletsa leoto la hao le emeng fatše ka maoto a 6," Widerstrom o re. "Seo se tla kopanya mesifa e meholo ea leoto le setsi sa hau sa matla ho feta ho nahana feela ka ho otlolla lengole la hau ho ema."

Sututsa

Ha e le hantle, sefuba sa hau se lokela ho fula fatše nako le nako ha u theoha bakeng sa ho sutumetsa. Haeba u tloaetse ho e tsuba, ha u mong. "Setsi sa rona sa boima ke letheka la rona," Widerstrom o re. (Bakeng sa banna, ke sefuba.) "Ke ka hona maoto a rona a tiileng joalo ka lihele, empa re haelloang ke matla a mmele o holimo." Litaba tse monate ke hore u ka sebelisa butt le maoto a hau a matla ho thusa ho tsamaisa motsamao ona o felletseng oa 'mele. Ka nako e ts'oanang, aha matla a 'mele oa hau o kaholimo' me u letse ka tatellano eo e felletseng ka tsoelo-pele ea mehato e meraro ea Widerstrom. (Ebe u sebetsana le phephetso ena ea matsatsi a 30 ho e ntlafatsa.)

1.Ho ntlafatsa motsamao o hatellang le ho matlafatsa sefuba le matsoho, etsa mochini oa khatiso oa benche (li-dumbbells li ke ke tsa e khaola mona hobane u li tsamaisa ka thoko, ho fapana le fatše). Qala ka bara e se nang letho, ebe u eketsa boima ha ho hlokahala. Robala sefahleho bencheng maoto a bataletse fatše. Tšoara barbell ka letsoho le feteletseng ka matsoho le bophara ba mahetla ka thoko. Otlolla matsoho ka holim'a sefuba ho qala. Sebaka se ka tlase ho fula sefubeng, ebe u hatella morao. Etsa lihlopha tse 2 ho isa ho tse 3 tsa reps tse 10 ho isa ho tse 15.

2.Rekisa li-push-up li kenya mantlha ea hau 'me u tsamaee ka botlalo empa u se na boima bohle ba hau. Etsa li-push-ups tse feletseng ka matsoho holim'a benche e tiileng kapa lebokose le maoto a hao fatše. Etsa lihlopha tse peli ho isa ho tse 3 tsa makhetlo a 8 ho isa ho a 10.

3.Li-push-up tsa ho lokolla ka letsoho li fa 'mele oa hau nako ea ho fola 'me u hlophise bohareng ba karabo e' ngoe le e 'ngoe ha u ntse u matlafatsa matla a hau ho tsoa botebong ba push-up ho tloha setopong se shoeleng. Qala fatše ka lepolanka. 'Mele o ka tlase fatše. Phahamisa matsoho hanyane, ebe o a jala fatše hape hape o sutumelletsa boemong ba lepolanka. Etsa lihlopha tse 2 ho isa ho tse 3 tsa reps tse 8 ho isa ho tse 10. O re: "Le bahlolisani ba ka ba Biggest Loser ba nang le 80- ho isa ho 100-plus ponto ho lahleheloa ke ho ithuta ho etsa li-push-ups tsa 'nete ka tsela ena. "Ka linako tse ling ba tlameha ho phunya fatše, empa ho molemo haholo bakeng sa mesifa le mechine ea bona ho feta ho theola mangole."

Push-Up e Phethahetseng: Qala fatše sebakeng sa mapolanka ka matsoho a hao ka tlas'a mahetla le maoto a arohaneng ka lisenthimithara tse 8 ho isa ho tse 12 (bakeng sa motheo o matla). Widerstrom o re: "Ak'u nahane u ka penya sesebelisoa se fetolang mesifa ho tloha mahetleng, sefubeng, matsoho, abs, ho ea maotong." "Bona ka mahlo a kelello ho khantša lihlopha tseo tsa mesifa tse tla u tsamaisa nakong eo." Ebe u qala ho theola, u koba matsoho a hao hore ho be le sebaka sa 4- ho 6-inch pakeng tsa setsoe sa hao le ribcage, ho etsa bonnete ba hore mesifa e mengata e kena ka hare. u nolofalletsa mesifa e mengata ea sefuba. " Hang ha sefuba sa hau se hlatsoa fatše, matlafatsa ho fihlela lepolanka.

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