Boikoetliso ba 'mele o Chesang: Leano la Hao le sa Feleng la ho Lokisetsa Beach

Litaba

• Hot Body Workout: Kamoo e Sebetsang kateng
• Ho ikoetlisa ka 'mele o chesang: Seo u tla se hloka
• Eya ho Workout e Chesang ea 'Mele
• Tlhahlobo bakeng sa

U batla u le bohareng ba Palo ea 'Mele ea Bikini, ho bolelang hore u tseleng ea ho makatsa motho e mong le e mong ka sebopeho sa hau se secha. Ho ikoetlisa ka 'mele o chesang ho tsoa ho mokoetlisi oa New York City, Dominique Hall, ho fana ka tlhokomelo e eketsehileng mokokotlong oa hau o thata ha o ntse o betla' mele oohle oa hau le li-oodle tse tukang. Haeba u ntse u ikopanya le rona, ikakhela ka setotsoana lipakeng tsa mekhoa ena le lenane la hau le lecha la katleho, re u koahetse hore o tle o be teng une koahetsoeng lehlabuleng lena.

Hot Body Workout: Kamoo e Sebetsang kateng

• Etsa mokhoa ona matsatsi a 2 kapa a 3 ka beke (eseng ka matsatsi a latellanang). Futhumala ka bonyane metsotso e 5 ea cardio.
• Etsa lihlopha tse 3 tsa li-reps tse 8 ho isa ho tse 12 ka litekanyo tse boima ka matsatsi a 1 le a 3. Ka letsatsi la 2, sebelisa litekanyo tse bobebe 'me u etse li-sete tse 3 empa u pheta-pheta habeli (ikemisetse ho 16 ho isa ho 20).
• Etsa lintho ka tatellano, u phomole metsotsoana e 45 lipakeng tsa li-sets. Khetha boima bo u lumellang hore u boloke sebopeho se setle empa ho thata ho se phahamisa ka li-reps tse seng kae tsa ho qetela tsa sete ka 'ngoe.

Ho ikoetlisa ka 'mele o chesang: Seo u tla se hloka

Libanka tse 5 ho isa ho tse 8 le li-dumbbells tse 10 ho isa ho tse 12, benche, sehlopha sa ho hanyetsa le bolo ea botsitso. Li fumane kaofela lebenkeleng lefe kapa lefe la lipapali.

Eya ho Workout e Chesang ea 'Mele

Tlhahlobo bakeng sa