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