Sengoli: Eugene Taylor
Letsatsi La Creation: 13 Phato 2021
Ntlafatsa Letsatsi: 1 November 2024
Anonim
My Secret Romance Episode 8 | Multi-language subtitles Full Episode|K-Drama| Sung Hoon, Song Ji Eun
Video: My Secret Romance Episode 8 | Multi-language subtitles Full Episode|K-Drama| Sung Hoon, Song Ji Eun

Litaba

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Ho ikoetlisa ke e 'ngoe ea lintho tsa bohlokoahali tseo u ka li etsang bakeng sa bophelo bo botle ba hau ka kakaretso. E thusa ho laola boima ba 'mele le ho fokotsa menyetla ea ho fumana maemo a fapaneng a sa foleng, joalo ka lefu la tsoekere, lefu la pelo le' dementia '. Ho ikoetlisa khafetsa ho thusa ho ntlafatsa maikutlo mme ho ka ba le litlamorao tse ntle ho khatello ea maikutlo le khatello ea maikutlo.

Empa ho ba bangata ba rona, ho ba thata ho boloka mokhoa oa ho ikoetlisa. Bophelo le - leha re ka mpa ra se bo amohele - ho hloka tšusumetso ho ka re sitisa. Ka linako tse ling o hloka ho bululeloa hanyane hore o tsebe ho tsamaea. Le ha o ke ke oa fetoa ke boikoetliso, o ka teneha ho etsa tloaelo e tšoanang beke e 'ngoe le e' ngoe. Malebela a ho ithuta le maqheka a ho e fetola li ka u thusa ho fumana litholoana tse ntle.


Khetho ena e fa motho e mong ntho e nyane. Ho tloha ho ikoetliseng ka thata ho fihla moo u ka khothatsang, libuka tsena tsa boikoetliso li tla u thusa ho tsepamisa maikutlo lipakaneng tsa hau le ho ithuta mekhoa e mecha.

Lekunutu la Boikoetliso

Mokoetlisi ea tummeng Vinnie Tortorich o sebetsa le sengoli le moetsi Dean Lorey ho pheta pale ea bophelo ba hae e le moshemane oa Hollywood ea tsamaeang hantle. Ntle le ho araba lipotso tsa boikoetliso, ka likarabo tse tsoang ho boiphihlelo ba hae ba lilemo tse fetang 20, "Fitness Confidential" e boetse e na le lintlha tse ngata tsa batho ba tummeng! Ke karolo ea tataiso ea boikoetliso le karolo ea memo. Tortorich e pepesa tse ling tsa litšōmo tse tummeng tsa boikoetliso le kamoo li sebelisetsoang ho jala litaba tsa bohata.

Boikoetliso ba Motsotso o le Mong: Saense e Bontša Mokhoa oa ho Fumana Boemo bo Bohlale, bo Potlakileng, bo Khuts'oane

Qalong ea mosebetsi oa hae oa ho etsa lipatlisiso, Martin Gibala, PhD, o ile a iphumana a le maemong a makatsang. E ne e le mofuputsi lekaleng la boikoetliso ba 'mele ea neng a se na nako e ngata ea ho ikoetlisa. O ile a qala ho ba le tjantjello ea koetliso ea nako e phahameng (HIIT) hobane e mo lumelletse ho fumana melemo ea bophelo bo botle ntle le ho tsetela nako e ngata. "The One-Minute Workout" e hlahisa lipatlisiso tsa Gibala ho HIIT mme e hlalosa kamoo o ka fumanang liphetho ka boikoetliso bo bokhutšoaane bo matla. Ho boetse ho na le ho ikoetlisa ha nako ho kenyelelitsoe.


Workout: Liphiri tsa mantlha tse tsoang ho # 1 Trainer ea Hollywood

Ho na le lebaka leo Hollywood A-listers a shebahalang a le motle haholo: ba hira barupeli ho thusa. Gunnar Peterson, mokoetlisi oa batho ba tummeng le baatlelete ba litsebi, o fana ka tataiso ea koetliso eo u ka e sebelisang lapeng. "The Workout" e ngotsoe ho u thusa ho ba mokoetlisi oa hau, ka likeletso, malebela le khothatso e ipapisitseng le lilemo tse 20 tsa Peterson tsa ho ba mokoetlisi.

'Mele oa lihora tse 4: Tataiso e sa Tloaelehang ea Ho Lahleheloa ke Mafura ka Potlako, Ho Kopanela Liphate ka Tsela e Tsotehang le Ho ba Motho ea Matla Haholo

"The 4 Hour Body" e ngotsoe ke Timothy Ferriss, sengoli se ikarabellang bakeng sa "The 4 Hour Work Week," sehlooho se seng se rekisoang haholo. E koahela lihlooho tse fetang 50 tse amanang le boikoetliso, Ferriss o hlalosa mekhoa eo ka eona ho etsa liphetoho tse nyane tsa mmele ho ka hlahisang litholoana tse ntle. Mokhoa o mong le o mong o nka metsotso e 30 kapa ka tlase ho ithuta. Malebela a bophelo bo botle a kenyelletsa ho ntlafatsa nako ea ho matha le mamello, le ho nolofatsa tloaelo ea hau ea ho phahamisa litšepe.

Ha ho Mofufutso: Saense e Bonolo ea Khothatso e Ka U Tlisetsa Bophelo Bohle Joang

Ka linako tse ling ha se boikoetliso boo e leng karolo e thata. Ke ho ipoloka u le tšusumetso ea ho lula tseleng e qetellang e le phephetso ea 'nete. Leha a tseba melemo ea bophelo bo botle ba ho ikoetlisa, setsebi sa boits'oaro Michelle Segar, PhD, o re batho ba ikemiselitse ho batla khotsofalo hang hang. Haeba e sa utloahale motsotso ona, mohlomong re ke ke ra lula re e etsa. "Ha ho Mofufutso" e shebaneng le karolo ea kelello ea boikoetliso, ho u ruta mokhoa oa ho natefeloa ke ho ikoetlisa le ho fetola tsela eo u nahanang ka eona ka boikoetliso.


Ho Itšepa Haholoanyane: Saense e Bonolo ea Ho Aha 'Mele oa Pele oa Monna

"Leaner Stronger" e kholo e ngotsoe bakeng sa banna ba batlang ho aha mesifa ntle le ho qeta lihora tse ngata ba ikoetlisa. Michael Matthews o fana ka malebela bakeng sa kholo ea mesifa, lijo le mokhoa oa ho boloka chelete ho li-supplement. O boetse o hlalosa litšōmo tsa boithapollo le mabaka a hobaneng banna ba sa bone phaello. Ho ikoetlisa ka matla a Matthews ho shebana le ho aha mesifa hohle 'meleng ntle le lihora tse fetang tse tharo ho isa ho tse tšeletseng jiming ka beke.

100 No-Equipment Workouts Vol. 1: Litloaelo tsa Boikoetliso U ka Etsa Hohle, Nako efe kapa efe

Ha u hloke litekanyo kapa thepa e majabajaba ea boikoetliso hore u lule u phetse hantle. "100 Workout No-Equipment" eu ruta mefuta e fapaneng ea boikoetliso u sebelisa boima ba 'mele oa hau. Boikoetliso bo na le maemo a fapaneng a mathata a mararo mme a ka kopanngoa ho etsa mekhoa e mengata e fapaneng. Boikoetliso bo bong le bo bong le maemo a teng li hlalositsoe ka hloko. Ba bangata ha ba hloke hore o apare liaparo tsa boikoetliso, ka hona o ka isa buka ofising bakeng sa ho matlafatsa mmele kapele lipakeng tsa liboka!

Buka ea Boikoetliso ba Basali e Kholo ea Basali: Libeke tse 'ne ho ea Leaner, Sexier, U phela hantle!

Ha ho tluoa boitekong, basali le banna ba na le litlhoko tse fapaneng. "Bukana e kholo ea Boikoetliso ba Basali" e shebana le se sebetsang ho basali. E kenyelletsa boikoetliso bo 100 bo kentsoeng boikoetliso bo ikhethang ba 20 bo neng bo etselitsoe 'mele oa basali feela. Ho na le linepe tse ngata ho u thusa ho utloisisa metsamao hape!

Tataiso e Felletseng ea Navy Seal Fitness, Khatiso ea Boraro: E ntlafalitsoe bakeng sa Bahlabani ba Kajeno ba Mohlabani

Haeba u batla ho ikoetlisa boemong bo bocha, "Tataiso e Felletseng ea Navy Seal Fitness" e tla u fihlisa moo. Buka ena ke tataiso e u tataisang, eu rutang ho koetlisa tsela eo Lits'ireletso tsa Sesole sa Metsing li etsang ka tsona. E ngotsoe ke morupeli oa Litiiso, Stewart Smith, mme e ka sebelisoa ke ba thaothiloeng ba batlang ho feta tlhahlobo ea boikoetliso. Khatiso e ncha e ntlafalitsoe ho kenyelletsa ho ikoetlisa ho eketsehileng bakeng sa ba qalang le tlhaiso-leseling ka tahlehelo ea boima ba 'mele ho tsoa ho setsebi sa phepo e nepahetseng.

Ultimate Plank Fitness: Bakeng sa Core e Matla, Killer Abs - le 'Mele o bolaeang

Planking ke e 'ngoe ea litsela tse sebetsang ka ho fetisisa tsa ho matlafatsa mokokotlo oa hau. "Ultimate Plank Fitness" e kenyelletsa mefuta e 100 ea mapolanka le litsela tseo u ka thatafatsang boikoetliso ka ho sebelisa libolo tsa botsitso le lisebelisoa tse ling. Boikoetliso bo bong le bo bong bo na le linepe tsa mehato le mehato le litaelo tsa hore na u ka tseba joang hore foromo ea hau e fosahetse. Ho boetse ho na le boikoetliso ba metsotso e leshome le metso e mehlano ho sebelisoa mapolanka a 'maloa a hlalositsoeng bukeng.

Ho phela hantle 'meleng: Lenaneo la Tlhoro ea kelello le matla a mmele - Le matlafatsoa ke Lijo tse Hloekileng, tse ipapisang le limela

Brendan Brazier ke moeletsi oa phepo e nepahetseng ea faneng ka tataiso ho lihlopha tse ngata tsa litsebi, ho kenyeletsoa NHL, MLB, NFL le baatlelete ba Liolimpiki. Hape ke setsebi sa pele sa katleho sa litsebi. "Thrive Fitness" e hlahisa mekhoa ea Brazier ea ho boloka baatlelete ba le matla, ba otile ebile ba phetse hantle. Malebela a hae a kenyelletsa lifoto le litataiso tsa mehato le mehato. Brazier e boetse e shebile lijo tsa limela tse etselitsoeng ho fokotsa litakatso tsa tsoekere le ho boloka bophelo bo botle ka kakaretso.

Re khetha lintho tsena ho latela boleng ba lihlahisoa, 'me re thathamise melemo le mathata a tsona ho u thusa ho tseba hore na ke eng e tla u sebeletsa hantle. Re sebelisana 'moho le lik'hamphani tse ling tse rekisang lihlahisoa tsena, ho bolelang hore Healthline e ka fumana karolo ea lekhetho ha o reka ho hong o sebelisa lihokela tse kaholimo.

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