Sengoli: Roger Morrison
Letsatsi La Creation: 17 September 2021
Ntlafatsa Letsatsi: 1 November 2024
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Lose Belly Fat But Don’t Do These Common Exercises! (5 Minute 10 Day Challenge)
Video: Lose Belly Fat But Don’t Do These Common Exercises! (5 Minute 10 Day Challenge)

Litaba

Bicep stretches ke tsela e ntle ea ho tlatselletsa boikoetliso ba hau ba 'mele. Litsela tsena li ka eketsa ho tenyetseha le ho sisinyeha ho fapaneng, ho u lumella ho kenella hare le ho feta ka boiketlo bo boholo.

Hape, li thusa ho fokotsa mesifa le tsitsipano ea mesifa, e leng molemo ho thibela kotsi le ho ntlafatsa ts'ebetso.

Ha u ntse u leka likarolo tsena, mamela 'mele oa hau e le hore u tsebe hore na u tlohella morao neng le hore na u ka teba neng. Boloka moea o boreleli, o tsitsitseng, o phutholohileng. Se ke oa notlela litsoeng kapa ua qobella maemo afe kapa afe, 'me u qobe ho sisinyeha, ho otlana, kapa ho sututsa metsamao.

1. Bicep e emeng e otlolohile

U tla utloa ho otloloha li-biceps, sefuba le mahetleng.

Ho etsa sena:


  • Kenya matsoho a hau botlaaseng ba mokokotlo oa hau.
  • Otlolla matsoho 'me u shebe liatla tsa hau li shebile fatše.
  • Phahamisetsang matsoho a lona holimo kamoo le ka khonang.
  • Tšoara boemo bona ho fihlela motsotso o le mong.

Pheta makhetlo a 1 ho isa ho a 3.

2. Lutseng bicep otlolla

Bakeng sa ho otlolla hona, boloka hlooho, molala le mokokotlo oa hau moleng o le mong. Qoba ho thetsana kapa ho itshunya mokokotlong. Ntle le li-biceps tsa hau, u tla utloa le ho otlolla mahetla le sefuba.

Ho etsa sena:

  • Lula ka mangole a kobehileng 'me maoto a hao a le fatše fatše ka pel'a letheka.
  • Beha matsoho fatše ka morao ka menoana ea hau e shebile hole le 'mele oa hau.
  • Le fa boima ba hau bo lekana pakeng tsa maoto, marako le matsoho.
  • Butle-butle mekotla ea hau pele, maotong a hau, ntle le ho tsamaisa matsoho.
  • Tšoara boemo bona ho fihlela metsotsoana e 30.
  • Khutlela sebakeng sa ho qala 'me u phomole nakoana.

Pheta makhetlo a 2 ho isa ho a mane.


mofuta o mong

Haeba e phutholohile haholoanyane, o ka ikotlolla ka mokhoa o ts'oanang ka ho ema le ho beha matsoho tafoleng ka mora hao. Qhekella halofo ho utloa ho otloloha.

3. Bicep ea monyako e otloloha

Tsela ena ea monyako ke tsela e ntle ea ho bula sefuba sa hau ha o ntse o otlolla li-biceps tsa hau.

Ho etsa sena:

  • Ema monyako ka letsoho la hao le letšehali le tšoere monyako thekeng.
  • Tsamaea pele ka leoto la hau le letšehali, koba lengole, 'me u fe boima ba hau pele.
  • Ikutloe u otlolohile letsohong le mahetleng ha u ntse u kobehile setsoeng sa hao.
  • Tšoara boemo bona ho fihlela metsotsoana e 30.
  • Pheta ka lehlakoreng le leng.

4. Wall bicep otlolla

Ena ke tsela e bonolo eo u tla e utloa sefubeng, mahetleng le matsohong. Hlahloba boemo ba letsoho la hao ka ho le suthisetsa hodimo kapa tlase ho bona hore na le ama ho otlolla jwang.

Ho etsa sena:

  • Tobetsa letsoho la hao le letšehali leboteng kapa ntho e tiileng.
  • Butle-butle 'mele oa hau o furalle lebota.
  • Ikutloe u otlolohile sefubeng, lehetleng le letsohong.
  • Tšoara boemo bona ho fihlela metsotsoana e 30.
  • Pheta ka lehlakoreng le leng.

5. Lisebelisoa tse otlolohileng tsa letsoho

Lisebelisoa tse otlolohileng tsa letsoho li kopanya motsamao o mafolofolo le ho otlolla. U ka etsa sena ha u lutse kapa u eme.


Ho etsa sena:

  • Eketsa matsoho a hau ka lehlakoreng hore a tšoane le fatše.
  • Theola menoana ea matsoho e le hore liatla tsa hao li shebane le uena.
  • Tšoara boemo bona metsotsoana e 30.
  • Tsoela matsoho morao koana le koana metsotsoana e 30.

Etsa lihlopha tse 2 ho isa ho tse 3, butle-butle ho eketsa nako eo u tšoereng boemo ka eona.

6. Ho potoloha ha matsoho ho otlolohileng

Liphetoho tsena tsa letsoho li kanna tsa se utloe haholo, empa li thusa ho aha matla letsohong la hao ha u ntse u otlolla li-biceps tsa hao ka bonolo.

Ho etsa sena:

  • Fetola mahetla a hao pele ka ho theola menoana ea hao ea maoto.
  • Khutlela sebakeng sa ho qala.
  • Fetola mahetla a hau morao ka ho phahamisa menoana e meholo.
  • Khutlela sebakeng sa ho qala.

Etsa lihlopha tse 2 ho isa ho tse 3 ho fihlela motsotso o le mong.

Lintho tseo u lokelang ho li boloka kelellong

Ho otlolla hangata ho khothaletsoa kamora ho ikoetlisa ho thibela bohloko ba mesifa. Bopaki bo hanana le hore na ho otlolla ho hlile ho thusa ho fokotsa bohloko ba mesifa. Haeba e etsoa ka mokhoa o sa fetoheng e tla thusa ho eketsa maemo le ho ntlafatsa motsamao oa hau.

Lintlha tsena kaofela li tla thusa ho etsa hore motsamao o be bonolo hore o se ke oa ba le khatello ea maikutlo kapa khatello.

Bua le mofani oa hao oa tlhokomelo ea bophelo pele u qala lenaneo le lecha la boikoetliso, haholo-holo haeba u na le likotsi tse ka holimo tsa 'mele. Haeba ha o ntse o ikotlolla o ba le bohloko bofe kapa bofe bo fetang ho feta bohloko bo bobebe mme bo sa fole matsatsing a 'maloa, khaotsa ho ikotlolla.

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