Malebela a Boikoetliso ho Tsoa

Litaba

• Haeba ho utloahala haufinyane tjena u ntse u tsamaea ka boithapollo ba 'mele, leka malebela ana a boikoetliso ho tsoa ho mokoetlisi oa New York City Christa Bache.
• Sebakeng sa crunch, leka mehato ena ea boikoetliso ...
• Sekhahla se boima se nang le boloko ba yoga
• Sebakeng sa mochini o hatellang oa mahetla, leka mehato ena ea boikoetliso ...
• Ho eketsa sehlopha sa khanyetso
• Sebakeng sa squat, leka lits'ebetso tsena tsa boikoetliso ...
• Squat se tebileng se lateloang ke halofo ea squat
• Sebakeng sa ho ema li-curls tsa biceps, leka mehato ena ea boikoetliso ...
• Beha li-curls holim'a benche e feto-fetohang
• Tlhahlobo bakeng sa

Haeba ho utloahala haufinyane tjena u ntse u tsamaea ka boithapollo ba 'mele, leka malebela ana a boikoetliso ho tsoa ho mokoetlisi oa New York City Christa Bache.

U tla eketsa phephetso ea lintho tseo u li batlang-'me u bone liphetho tse potlakileng. (Etsa li-reps tse 10 ho isa ho tse 20 tsa boikoetliso bo bong le bo bong.)

Sebakeng sa crunch, leka mehato ena ea boikoetliso ...

Sekhahla se boima se nang le boloko ba yoga

Tšoara dumbbell ea boima ba lik'hilograma tse 1 ho isa ho tse tharo ka matsoho a mabeli ka mor'a hlooho ea hau ebe u beha sebaka se pakeng tsa lirope tsa hao, maoto fatše. Boloka boima ka mor'a hlooho ea hau ha u ntse u phunya.

Matlafatsa boikoetliso "Ho eketsa dumbbell ho phahamisa khanyetso, ho etsa hore motsamao o be thata le ho feta, mme boloko bo tlisa mokatong oa hau oa noka le mesifa ea kahare ea serope."

Sebakeng sa mochini o hatellang oa mahetla, leka mehato ena ea boikoetliso ...

Ho eketsa sehlopha sa khanyetso

Ema bohareng ba sehlopha mme u tšoare bofelo le sekoti letsohong le leng le le leng mahetleng. Tobetsa litekanyo holimo, tšoara lipalo tse 2, ebe u khutlela sebakeng sa ho qala ebe u pheta.

Matlafatsa boikoetliso "Ha u sebelisa lihlopha tsa ho hanyetsa ka litekanyo, u qobella mesifa ea hao hore e sebetse ka thata le ho feta."

Sebakeng sa squat, leka lits'ebetso tsena tsa boikoetliso ...

Squat se tebileng se lateloang ke halofo ea squat

Ema ka maoto a bophara ba mahetla le squat ka tlase kamoo o ka khonang. Tšoara metsotsoana e 5, ebe u ema.Etsa halofo ea squat (theoha halofo ea botebo) 'me u tšoare metsotsoana e 5 ho qeta 1 rep.

Matlafatsa boikoetliso "Ho fetola tsela eo u tsamaeang ka eona ho etsa hore mesifa ea hau e be phephetso le ho feta."

Sebakeng sa ho ema li-curls tsa biceps, leka mehato ena ea boikoetliso ...

Beha li-curls holim'a benche e feto-fetohang

Tšoara dumbbell ea boima ba lik'hilograma tse 3 ho isa ho tse 5 letsohong le leng le le leng 'me u lule bencheng e sekametseng ka matsoho a otlolohileng fatše, liatla li shebile pele. Boima ba maqhubu mahetleng a hao, theoha, 'me u phete.

Matlafatsa boikoetliso "Ho tloha boemong bona, ho thata ho qhekella ka ho tsoka letheka la hau pele kapa ho itšetleha ka morao."

Khetha Sebopeho e le mohloli oa likeletso tsa hau tsa boikoetliso, ho kenyelletsa le mekhoa ea ho ikoetlisa eo u e hlokang ho matlafatsa boikoetliso le matla.

Tlhahlobo bakeng sa