Boikoetliso bo Molemohali ba ho Chesa Mafura a Belly

Litaba

• Row ea ho bolaoa Triceps Kickback
• Biceps Curl le Front Lunge
• Squat ka Push Press
• Khutlisetsa Lunge ka Serussia Twist
• Borokho bo nang le Close-Grip Chest Press
• Libaesekele
• Tlhahlobo bakeng sa

Tšōmo ea pele ea boikoetliso: Ho ikoetlisa ho shebaneng le sebaka se itseng ho tla fokotsa mafura sebakeng seo hantle. ICYMI, ke leshano ka ho felletseng (joalo ka litšōmo tse ling tsa mesifa le mafura tseo u li hlokang ho otloloha). Seo se bolela hore li-crunches tsena li ka 'na tsa haha ​​​​sete e matla ea mpa, empa li ke ke tsa chesa mafura a mpa. hodimo ya mesifa eo.

Empa ho batla ho tlosa mafura a mpa ke sepheo se tloaelehileng le sa ho ikamahanya le maemo ... joale ngoanana o lokela ho etsa'ng ha a batla ho chesa mafura a mpa?

Karabo: Chesa mafura hohle. Tsela e molemohali ea ho etsa joalo? Ka ho haha ​​​​mesifa, motsoako o chesang lik'halori o susumetsa 'mele oohle oa hau - eseng sehlopha se le seng se senyenyane sa mesifa. Mokoetlisi ea hloahloa oa Nike Rebecca Kennedy o teng mona ka mehato e mengata eo a ka e eketsang kemisong ea hau bakeng sa melemo e mengata ea ho chesa mafura a mpa. Hase feela hore u tla bona liphello ka mpeng ea hau, empa u tla haha ​​​​meomo e matla, matsoho le mokokotlo hape. (Mme che, u ke ke ua bokella bongata.)

Kamoo e sebetsang kateng: Etsa lintho tsena kaofela hammoho bakeng sa palo ea li-sets le li-reps tse bontšitsoeng bakeng sa boikoetliso ba 'mele o felletseng, kapa o li kenye ts'ebetsong ea hau ea hajoale.

O tla hloka: Sehlopha sa li-dumbbells tse boima bo bohareng

Row ea ho bolaoa Triceps Kickback

A. Ema ka maoto le bophara ba letheka ka thōko u tšoere dumbbell letsohong ka leng ka mahlakore.

B. Itšetleha ka letheka ka mangole o kobehile butle, o theola li-dumbbells ka pele ho lihlaha.

C. Ka mokokotlo o ts'oanang le mokatong, beha li-dumbbells sefubeng, o taka litsoeng haufi le likhopo tse nang le liatla tse shebileng kahare.

D. Penya li-tricep ho otlolla matsoho, matsoho a ntse a shebile ka hare.

E. Khutlisa motsamao ho khutlela boemong ba ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 8.

Biceps Curl le Front Lunge

A. Ema ka maoto hammoho u tšoere dumbbell letsohong le leng le le leng ka mahlakoreng.

B. Tsamaea pele ka leoto le letona, u theohele ka har'a mokoloko o ka pele ho fihlela serope se ka pele se bapa le fatše. Ka nako e ts'oanang, potoloha liatla ho ea pele, 'me u kobe dumbbells ho fihlela mahetleng kahoo liatla li shebile' mele.

C. Tobetsa leoto le letona ho khutlela morao ha u ntse u theola li-dumbbells ka taolo, u khutlela boemong ba ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 8.

Squat ka Push Press

A. Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka, li-dumbbells li koahetsoe mahetleng ka liatla tse shebileng kahare.

B. Ka tlase ho squat ho fihlela lirope li bapile le fatše.

C. Ema 'me u tobetse dumbbell e ka ho le letona holimo, letsoho le shebile ka hare. Fokotsa mokokotlo butle ho ea sebakeng se matsutla.

D. Hang-hang theohela ka tlung e 'ngoe, ebe u ema ebe u tobella hlooho e kaholimo ea dumbbell. Fokotsa butle-butle ho ea sebakeng se kolobileng.

E. Hang-hang theola squat e 'ngoe, ebe u ema 'me u hatelle li-dumbbells ka bobeli holimo. Butle morao tlase ho qala boemo. Ke rep.

Etsa lihlopha tse 3 tsa makhetlo a 5.

Khutlisetsa Lunge ka Serussia Twist

A. Ema ka maoto hammoho u tšoere dumbbell ka holimo ka matsoho a mabeli ka pel'a konopo ea mpa.

B. Khutlela morao ka leoto le letona, o theohele ka mokokotlong ho fihlela serope sa ka pele se ts'oana le lefatše. Ka nako e ts'oanang, sotha torso ka letsohong le letšehali, e fihlella dumbbell haufi le letheka le letšehali empa e ntse e shebile pele.

C. Sotha 'mele ho ea bohareng ebe o tobetsa leoto le letšehali ho ea pele le ho khutlela boemong ba ho qala. Pheta ka lehlakoreng le leng. Ke rep.

Etsa lihlopha tse 3 tsa makhetlo a 8.

Borokho bo nang le Close-Grip Chest Press

A. Leshano o shebile fatše le maoto a bataletse 'me mangole a supa siling. Li-triceps li petelitsoe fatše ka likhama tse kobehileng ka maqhubu a likhato tse 90, li tšoere sekoti letsohong le leng le le leng ka liatla tse shebileng.

B. Tobetsa lirethe ho phahamisa letheka tumellanong le mangole ha u ntse u hatella li-dumbbells ka kotloloho mahetleng.

C. Butle butle letheka le li-dumbbells ho khutlela boemong ba ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 8.

Libaesekele

A. Robala u shebane fatše u phahamisitse maoto le matsoho ka mor'a hlooho, litsoe ka bophara.

B. Phahamisa maoto ho theosa fatše, u hatelle ka morao fatše le ho hula mokhubu ho ea mokokotlong.

C. Hula lengole le letona ho leba sefubeng, 'mele o potolohang ho ama setsoe se letšehali ho ea ho lengole le letona.

D. Fetoha, o otlolla leoto le letona ho hover le ho taka setsoe le letona ho ea lengoleng le letšehali. Ke rep.

Etsa lihlopha tse 2 tsa makhetlo a 15.

Tlhahlobo bakeng sa