Mokhoa oa lapeng oa Barre o sebetsang butle ba hau ka botebo

Litaba

• Tlhahlobo bakeng sa

U nahana ho e letsetsa bakeng sa boikoetliso ba hau ba letsatsi le letsatsi? Se ke oa leba betheng hajoale. Tloaelo ena e tla u raha (le mats'oao) ho sohle seo u se hlokang ke metsotso e 20 ho boloka. Ho sisinyeha ha barre ho ka thusa ho leka-lekana, ho fokola le ho matlafatsa lirope tsa hau, 'me u bue abs ea hau ka metsamao e menyenyane e laoloang. U sebelisa setulo le litekanyo tse bobebe tsa letsoho, boikoetliso bona bo etselitsoe ho etsa molumo le ho betla 'mele oohle oa hau.

Haeba u rata video ena, etsa bonnete ba hore u shebile Sarah Kusch's Tight in 28, lenaneo la boithapollo le etselitsoeng ho u thusa ho theola boima ba 'mele le ho aha matla a mmele kaofela.

Lisebelisoa li Hlokahala: Li-dumbbells tse bobebe, sehlopha sa ho hanyetsa, setulo le moseme oa boikoetliso.

Qala ka mofuthu o matla ka metsotso e seng mekae, ebe u qala mokhoa oa ho ikoetlisa oa metsotso e 20 ka tlase o lateloa ke ho phomola hakhutšoanyane.

• Circuit One: Qala ka ho sekamela pelvic le ho fapanyetsana li-crunches tse sothang fatše.
• Potoloho ea Bobeli: Fetohela ho fofa ha sumo, mefuta e fapaneng ea sumo lunge le litebele tse holim'a hlooho tsa sumo tse nang le litekanyo tse nyane tsa letsoho.
• Potoloho ea boraro
• Potoloho ea Bone: E qalelle ka hohle ka li-extension band band.

Mabapi leGrokker

U khahloa ke lihlopha tse ling tsa ho ikoetlisa lapeng? Ho na le lihlopha tse likete tsa boikoetliso, yoga, ho thuisa le ho pheha ka bophelo bo botle tse u emetseng ho Grokker.com, e leng sesebelisoa se le seng sa marang-rang sa bophelo bo botle le bophelo bo botle. Hape Babali ba SHAPE ba fumana theolelo e khethehileng-liphesente tse fetang 40! Sheba kajeno!

Tse ling tse tsoang hoGrokker

Beta Butto ea Hao ho Tsoha Lekaleng le leng le le leng ka Boikoetliso bona ba Quickie

Boikoetliso bo 15 bo tla u fa lihlomo

Boikoetliso ba Cardio bo Potlakileng le bo Halefileng bo Felisang Metabolism ea Hao

Tlhahlobo bakeng sa