Mekhoa ea Boikoetliso ea Kamore ea Dorm

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Qoba ho paka liponto ka ho etsa khetho e bohlale ea lijo le ho khomarela lenaneo la boikoetliso.

Ho ba le phepelo e sa feleng holong ea ho jella le ho hloka boikoetliso ho lebisa ho nona ho baithuti ba bangata ba koleche - empa seo ha sea lokela ho u etsahalla. Amie Hoff, New York Sports Clubs Master Trainer, o hlahisitse lenaneo lena la boikoetliso le ka etsoang ntle le ho hata ka ntle ho kamore ea hau ea dorm. Haeba ha u na nako ea ho fihla holong ea boikoetliso lipakeng tsa litlelase le mesebetsi ea tlatsetso, leka ho pepeta metsamao ena ea toning joalo ka khefu ea ho ithuta.

Tloaelo ea ho ikoetlisa # 1: Beha tafole ea hau hore e sebelisoe

Sebetsa matsoho a hau ka phetoho e thata ea ho sutumetsa maemo. Ha deske ea hau e le holim'a lebota, beha matsoho a hau ntlheng e sephara hanyane ho feta bophara ba mahetla ka thoko. Boloka maoto a hau fatše, mokokotlo o bataletse le sefuba moleng oa deske. Butle-butle sefuba sa hau fatše, o khumame likobe ho fihlela o le bolelele ba lisenthimithara tse 6 ho tloha tafoleng. Sutumelletsa 'mele oa hau ho khutlela sebakeng sa ho qala. Leka ho sebetsa ho fihlela ho lihlopha tse 3 tsa 15.

Mokhoa oa ho ikoetlisa #2: Chesa seneke seo sa bosiu haholo

U hloka matlafatso? Ho e-na le ho hahamalla lijo, khetha ho phatloha ho potlakileng ha cardio ka ho fapanyetsana lihlopha tse 3 tsa li-run tse 20 tsa lipapali le li-jacking tse 20. Bakeng sa lipapali tsa lebala la lipapali, qala ka matsoho fatše le maoto ka bophara ba mahetla. Sebelisa ho sisinyeha ho kenya lengole la hao le letona sefubeng. Ha leoto le letona le khutlela morao ho qala boemo, phahamisa lengole la hau le letšehali. Etsa bonnete ba hore o kobehile hanyenyane setsoeng 'me u boloke abs ea hao e le thata.

U ka latela lenaneo lena la boikoetliso ntle le ho tsoa kamoreng ea hau ea dorm; moralo o phethahetseng haeba o na le kemiso e phathahaneng. Mona ke mehato e tobileng bakeng sa lenaneo la hau la koetliso ea koleche:

Mokhoa oa ho ikoetlisa # 3: Fumana six-pack abs

Senya mpa ea hau ka thuso ea libuka tsa hau tsa thuto. Robala ka sefahleho holimo holim'a moseme kapa thaole ka mangole a kobehileng le maoto fatše. Tšoara buka ea hau e boima ka ho fetesisa ka holim'a hlooho ea hao ka matsoho ka bobeli. Ho boloka abs ea hau e le thata, phahamisa hlooho le mahetla butle butle holim'a thaole, o phahamisetsa buka moeeng. Tšoara motsotsoana o le mong ebe u lokolla butle, u sebetsa ho fihlela lihlopha tse 3 tsa 20.

Tloaelo ea ho ikoetlisa # 4: Sebelisa bethe ea hau ho feta ho robala

Iketsetse matsoho ka boiketlo ba bethe ea hau ka ho ina. Lula pheletsong ea bethe ka matsoho a hau haufi le letheka. Tsamaisa letheka ka pel'a bethe, koba litsoe tsa hao 'me u theole li-inch tse seng kae ha u ntse u boloka sekoti sa hau se le haufi le bethe. U se ke ua teba ka mahetleng kapa ka tlase ho feta likhato tse 90. Khutlela morao 'me u phete bakeng sa lihlopha tse 3 tsa 15.

Mokhoa oa ho ikoetlisa #5: Tloha butle

Sebelisa setulo sa hau sa deske e le prop bakeng sa ho bopa mokokotlo oa hau ka li-squats. Beha maoto a hao ka bophara ba mahetla 'me u lule fatše butle ha u lula lirethe. Theola hohle kamoo o ka khonang ha o ntse o khumama ka mangole mme o sa tsamaee ka tlase ho likhato tse 90, ebe o khutlela maemong a qalang. Leka ho beha setulo ka mor'a hao 'me u itšoare joalokaha eka u mothating oa ho lula fatše, u hule pele u lula. Etsa lihlopha tse 3 tsa 10. U batla phephetso e eketsehileng? Sebelisa ho qhoma ho phatloha ho phahama sebakeng se kobehileng 'me u tla chesa likhalori tse ngata.

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