Sengoli: Sara Rhodes
Letsatsi La Creation: 18 Hlakubele 2021
Ntlafatsa Letsatsi: 5 November 2024
Anonim
Глянем, такой себе,  свежачок ► Смотрим Werewolf: The Apocalypse - Earthblood
Video: Глянем, такой себе, свежачок ► Смотрим Werewolf: The Apocalypse - Earthblood

Litaba

U batla flat abs le Sebopeho e u fa liphiri tse hlano tsa katleho ea flat ab:

Keletso ea # 1 ea mahala ea ho ikoetlisa: Lula u laola. Se ke oa sebelisa lebelo (mohlala, ho tsitsinya 'mele oa hau o ka holimo le holimo) ho fapana le abs ea hau ho etsa mosebetsi. Etsa hore mesifa ea hau ea bohareng e sebetse ka hohle hohle. Ba lumelle hore ba hule mahetla le/kapa letheka fatše.

Keletso ea # 2 ea mahala ea ho ikoetlisa: Tseba nako ea ho phomola. Rectus abdominis ea hau, e leng mesifa e kholo ea ab, e arabela hantle ho koetlisoa e matla haholo (ho etsa boikoetliso bo boima, eseng hakaalo ho pheta-pheta). Empa haeba u e otla ka thata letsatsi le leng le le leng, mesifa e tla khathala 'me u ke ke ua bona litholoana. Sebetsa abs ea hau makhetlo a 2 kapa a 3 ka beke ka matsatsi a sa latellanang.


Keletso ea mahala ea ho ikoetlisa ea # 3: Eketsa baesekele ho tloaelo ea hau. Ho ea ka phuputso e entsoeng ke Lekhotla la Amerika la Boikoetliso, baesekele (e lutseng sefahleho, tlisang lengole le letona le setsoe ka ho le leng, ebe o chencha mahlakore) ke boikoetliso bo matla ka ho fetisisa ba ho tiisa letheka hobane bo sebelisa mesifa e meng le e meng ho abs.

Keletso ea mahala ea ho ikoetlisa ea # 4: Tsamaea bolo. U khetha li-crunches tse tloaelehileng? Ho li etsa ka bolo ea botsitso ho sebetsa ho feta ho li etsa fatše hobane abs ea hau (le core) e tla tlameha ho sebetsa ka thata ho tsitsisa boemo ba hau mme o khone ho tsamaea ka mefuta e mengata ea ho sisinyeha.

Keletso ea mahala ea boikoetliso ea # 5: Fire 'em up. Ho kopanya mesifa e tebileng ka ho fetesisa nakong ea boikoetliso-kapa ho lula tafoleng ea hau letsatsi lohle leka sena: Inhale, ebe o tsoa le ho hula konopo ea hao ea mokokotlo mokokotlong oa hau, ntle le ho tsoma mahetla a hau pele - se ke oa anya feela mpa.

Sebopeho e u fa mekhoa eohle ea ho ikoetlisa - ho kenyelletsa le mekhoa ea ho ikoetlisa - eo u e batlang le eo u e hlokang bakeng sa 'mele oa' molai!


Tlhahlobo bakeng sa

Papatso

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