Mokhoa oa ho Phahamisa Maoto ka nepo bakeng sa Koetliso e Atlehang haholoanyane ea Abs

Litaba

• Mokhoa oa ho etsa leoto le phethahetseng
• Tlhahlobo bakeng sa

U ka khoasolla lepolanka le ho phahamisa leoto - empa haeba u sa etse metsamao ena ka nepo (le ho e kopanya le bophelo bo botle), mohlomong ha u na ho bona tsoelo-pele haufinyane. (Mme bakeng sa rekoto, matla a mantlha a bohlokoa ka mabaka a mangata ho feta ho fumana lipakete tse tšeletseng.)

Ho phahamisa maoto ke boikoetliso bo botle ba mantlha empa bo sebetsa hantle. Empa ho bonolo ho ba senya. (Ditto with biceps curls.) Ke ka lebaka leo Jen Widerstrom (SebopehoMotsamaisi oa 'mele oa boikoetliso le moetsi oa Phephetso ea Matsatsi a 40 ea Crush-Your-Goals) o arolelana liphoso tse atileng haholo tsa ho phahamisa leoto le tsela ea ho phahamisa leoto hantle, hore o tle o ntlafatse tloaelo ea hau ea tloaelo ho fapana le ho senya nako Boikoitliso. Shebella moemo oa hae mofuta o nepahetseng le o fosahetseng videong e kaholimo, ebe o leka ka boeena motsotsong ona oa metsotso e 10 ha o le lapeng.

Phoso ea mantlha ke ho koala mokokotlo oa hau o ka tlase, o lumellang mesifa ea hau hore e fokotsehe ebe e beha khatello e eketsehileng ho letheka la hao la letheka le mesifa ea morao ea extensor ho laola le ho etsa motsamao. Pele o akhela maoto a hao hohle, fumana boemo bo tiileng bo lutse ka sefahleho matsoho a okametse ka holim'a hao le maoto, 'me u tobetse mokokotlo oa hau fatše ka tlase. (Sena se bitsoa hollow body hold; shebella Bob Harper a e bontša mona.) Hang ha u ka tšoara seo ka metsotsoana e 15 ka mokokotlo oa hao o hatelletse ka thata fatše, leka ho phahamisa leoto ka malebela a Jen.

Mokhoa oa ho etsa leoto le phethahetseng

Litekanyetso:

• Tlanya tlaase tlaase fatše. Ha u ntse u theola maoto, emisa hang ha u utloa mokokotlo oa hau o phahamisa fatše.
• Boloka maoto hammoho le lirope tse ka hare li kopane.
• Inhale tseleng e theohelang, tsoa ka moea ha u nyoloha.

Seo u sa lokelang ho se etsa:

• Lumella mokokotlo o tlase ho theola fatše.
• E-re maoto a arohane.
• Tšoara moea.

Tlhahlobo bakeng sa