Boikoetliso bona bo bululetsoeng bo bululetsoeng bo tla ba le mollo

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Ho kula ho etsa li-crunches kapa mapolanka ho bapatsa nauseam? Mokoetlisi ea tsebahalang Lauren Boggi, mothehi oa Lauren Boggi Active, na u kile ua bua ka tsona. Ts'ebetso ena e huleloa ka kotloloho ho tsoa ho mokhoa oa hae oa Cardio-Cheer-Sculpting-mmele o felletseng oa 'mele oa HIIT-met-dance-cardio-meets-Pilates-empa ka choreography e thehiloeng ho cheerleading. Ntle le ho sebetsa abs ea hau, ts'ebetso ena e tla boela e shebane le mokokotlo oa hau, li-delts, le lirope tse ka hare le tse ka ntle. (Ka mor'a moo, leka mekhoa ena e makatsang ea barre le Pilates.)

Mokhoa oa ho e etsa ke ona:

A. Qala ka lepolanka le lehlakoreng ka letsoho le letona tlasa lehetla. Ha u e-na le li-abs le selelu 'metsong, hula lengole le letona ho leba sefubeng sa hau, u eme ha leoto le fihla lengoleng le letšehali ho ea tokolohong. Ka nako e ts'oanang, koala bicep ea hau ho tlisa letsoho le letšehali sebakeng sa thipa, feisi ka pel'a lehetla, palema e shebile ka hare.

B. Phefumoloha, 'me u ntše moea,' me u otlolle letsoho la letsohong le letšehali ka botlalo ho fihlela u le boemong bo phahameng ba "V" ha u ntse u khutlisetsa leoto le letona ka morao ho 'mele, u suthele fatše.

C. Tšoara metsotsoana e meraro, ebe u khutlela lehloeng le tokolohong.

Etsa 10-15 reps, ebe u fetola mahlakoreng.

Re lumele, ho boloka leoto la hau moeeng ka metsotsoana ea 3 ke tsela e thata hofeta kamoo e utloahalang kateng.

Ho thata haholo?

Sebetsa ho fihlela mohato ona ka ho qala ka lepolanka la letsoho le otlolohileng, kapa leka ho phahamisa lengole la hau le ka hare tokolohong ebe o khutlela fatše, ntle le katoloso.

Ho bonolo haholo?

Eketsa boima ba 'mele (lik'hilograma tse 3-10) ho phahamisa mocheso.

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