Sengoli: Judy Howell
Letsatsi La Creation: 6 Phupu 2021
Ntlafatsa Letsatsi: 1 November 2024
Anonim
Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.
Video: Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.

Litaba

Seo o ka se etsang

Haeba o hloka regimen ea boikoetliso e nang le tšusumetso e tlase, o se ke oa sheba hole. Re ntšitse khakanyo ea lintho ka ho theha potoloho ea pelo ea metsotso e 20 e ntle haholo bakeng sa motho e mong le e mong - mangole a mabe, letheka le lebe, 'mele o khathetseng, le bohle.

Ka tlase ke boikoetliso bo tšeletseng boo u lokelang ho bo etsa motsotso o le mong, o tlolela ho o latelang ha motsotso o felile.

Kamora hore u qete lithupelo tsohle tse tšeletseng u khutlela morao, phomola motsotso o le mong ebe u qala ho potoloha hape. Pheta makhetlo a mararo bakeng sa boikoetliso bo tlase ba tšusumetso e tlase ea pelo.

1. Jack e nang le tšusumetso e tlase

Boikoetliso bo botle ba ho futhumala, li-jacks tse nang le tšusumetso e tlase li tla etsa hore pelo ea hau e pompe le mesifa e sisinyehe. U ka fetelletsa mehato ea matsoho ho chesa likhalori tse ngata.

Ho tsamaea:

  1. Qala ka ho ema u kentse matsoho mahetleng a hau.
  2. Tlosa leoto la hau le letona, 'me ka nako e ts'oanang u phahamise matsoho ka holim'a hlooho ea hau. Boloka boima ba hau leotong la hao le letona ho pholletsa le mokhatlo ona.
  3. Khutlela sebakeng sa hau sa ho qala.
  4. Hang-hang hata leoto la hau le letšehali. Hape, ka boima ba hao leoto la hao le letšehali, tlisa matsoho a hau ka holim'a hlooho ea hau.

2. Li-skaters

Tsamaisa skater ea lebelo ha u qeta ho tsamaea. Mofuta oa litlamorao tse tlase o tlohella ho tlola empa o ntse o tla o etsa hore o sebetse.


Ho tsamaea:

  1. Qala maemong a kobehileng a kobehileng ka maoto a mabeli a kobehileng, leoto la hau le letona ka morao le 'meleng oa hau. Letsoho la hao le letšehali le lokela ho otloloha ho ea tlase le le letona le kobehile hantle lehlakoreng la hau bakeng sa teka-tekano.
  2. Ho sutumetsa leoto le letšehali, qala ho ema, ho tlisa leoto le letona ho ea pele le ho tsoka leoto la hau le letšehali morao le koana, o fapanya matsoho ha o ntse o tsamaea. Sebetsa kapele, empa ho boloka mokhoa o nang le tšusumetso e tlase, u se ke oa tlola.

3. Squat ho jab

Sehlopha sa boima ba 'mele se kopantsoeng le papali ea litebele se tla u roba le ho ohla bakeng sa boholo bo tlase.

Ho tsamaea:

  1. Qala ka ho ema maoto a hao a le sephara hanyane ho feta bophara ba mahetla 'me matsoho a hao a le tlase mahlakoreng a hau.
  2. Lula fatše, u netefatse hore sefuba sa hau se phahame, mofeng o khutlile hape mangole a kantle.
  3. Ema, 'me ha maoto a hau a atolosoa, lahlela setebele sa' mele ka letsoho le leng le le leng.
  4. Qhekella hape, ema, 'me u phunye.

4. E eme oblique crunch

Re ne re tlameha ho etsa mosebetsi o mong oa mantlha ka mokhoa o motle. Etsa bonnete ba hore mokokotlo oa hau oa kenella 'me motsamao o laoloa bakeng sa sephetho se phahameng.


Ho tsamaea:

  1. Qala ka ho ema maoto a hao a arohane ka bophara ba mahetla 'me matsoho a hau a kobehile, matsoho ka morao hloohong ea hao' me likhahla li hlasetsoe ka lehlakore.
  2. Ho qala motsamao, khumamela ka lehlakoreng la hau le letona, o theola setsoe ha u ntse u tlisa lengole la hao le letona hore le ame.
  3. Khutlela sebakeng sa hau sa ho qala. Pheta mehato e ts'oanang ka lehlakoreng le letšehali.

5. Shuffle ea morao

Ho sebetsa lifofaneng tse ka pele le tsa sagittal (lehlakoreng le lehlakoreng) ho tla etsa hore matla a hau a mesifa a be hantle.

U batla ho netefatsa hore u sebetsa maoto ka bobeli ka ho lekana, ka hona, hula ka ho lekana bakeng sa sebaka kapa nako e behiloeng, ebe u sututsa ka ho le letšehali ka ho lekana, u tlatse nako ea hau ea ho sebetsa ea 1.

Ho tsamaea:

  1. Qala ka ho ema maoto a hao a arohane ka bophara ba mahetla, mangole a kobehile hanyenyane, letheka le kobehile hanyane hore o lule o eme hantle, mme matsoho a hao a phutholohile ka pela hao.
  2. Finyella boima ba hao ka lehlakoreng la hao le letona, nka leoto la hao le letona, 'me u suthele hōle le leoto la hao le letšehali ho ea' meleng oa hao ka ho le letona. Tsamaea kapele kamoo u ka khonang nakong ea mokhatlo ona ha u ntse u boloka foromo ea hau.
  3. Khutlisa maoto a hau hape, 'me u phete, u tsoelepele ho "fereha" ka ho le letona, u its'etleha ka leoto la hau le letšehali ha u ntse u tsamaea.

6. Reverse-lunge front kick

U tla utloa ho cha le motsamao ona oa combo. Re khothaletsa ho arola motsotsoana ka halofo, ho sesa ka leoto la hau le letona bakeng sa metsotsoana e 30 ea pele, ebe leoto la hau le letšehali bakeng sa metsotsoana e 30 ea bobeli.


Ho tsamaea:

  1. Ema ka maoto a bophara ba mahetla 'me matsoho a hao a kobehile' me a tšoarella mahlakoreng a hao ka sefuba.
  2. Ho qala, raha leoto la hao le letona ka ho otloloha ka pel'a hau, 'me ha u theohela fatše, khutlela morao kahare.
  3. Ema 'me u tsoele pele ho raha e' ngoe, ebe u hula karolo e 'ngoe hape.

Lintho tseo u lokelang ho li nahana

Ke mohopolo o motle ho futhumala pele o qala - ho tsamaea sebakeng sa metsotso e mmaloa ho tla etsa hore mali a phalle.

Hobane tloaelo ena e na le tšusumetso e tlase, o ka khona ho e qeta makhetlo a 'maloa ka beke ntle le litlamorao. U ka sebelisa sena joalo ka ho futhumala ha nako e telele moetlong oa ho ikoetlisa ka matla.

U ka fetola koetliso ena ho ipapisitse le boemo ba hau ba boikoetliso.

Haeba u sa khone ho qeta motsotso o le mong oa motsamao o mong le o mong ntle le ho emisa, nka khefu kamoo u li hlokang.

Haeba tloaelo e ba bonolo haholo, o hloka ho qala ho bona sephetho. Kenya dumbbell e bobebe letsohong le leng le le leng, kapa eketsa nako ho sete ka seng ho boloka phephetso.

Joalo ka mehla - mamela 'mele oa hau. Emisa haeba ho na le ho hong ho utloang ho fosahetse.

Haeba u batla ho leka ho hong ho fapaneng

Ho na le lithane tsa likhetho tse tlase tse amang pelo tse ipatileng ka hohle. Haeba u kula ka lipotoloho 'me u cha ka lebaka la ho tsamaea kapa ho etsa selikalikoe, nahana ka e' ngoe ea mesebetsi ena e tla u amang hanyane:

  • Ho palama baesekele / ho palama baesekele. Boikoetliso bona bo se nang boima bo ka fana ka boikoetliso bo bong bo phahameng ka ho fetisisa ba nako e phahameng ea koetliso (HIIT).
  • Rollerblading. Skate hammoho le jarring e nyane ea lenonyeletso ha u ntse u tonne maoto. Bonus? E hlile e monate.
  • Ho soka sekepe. Hop ka mochini oa seketsoana bakeng sa koetliso ea pelo le matla.
  • Ho sesa. Ka metsi a hohelang, boikoetliso bona ba 'mele kaofela ke morena oa boitlhakiso bo kopanetsoeng.
  • TRX. U sebelisa likhoele tsa ho fanyeha ho phethela boikoetliso ba TRX, bo tlisang khatello ea manonyeletso a hau - haholoholo ka boikoetliso ba mmele o tlase.

Ntlha ea bohlokoa

Tlatsa potoloho ea pelo ea rona e nang le tšusumetso e tlase makhetlo a 'maloa ka beke ho bona lintlafatso mamellong ea pelo le methapong ea hau ka khoeli kapa tse peli feela - ha ho na li-sprint tse hlokahalang.

Nicole Davis ke sengoli se thehiloeng Boston, mokoetlisi ea netefalitsoeng ke ACE, le motho ea chesehelang bophelo bo botle ea sebetsang ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Filosofi ea hae ke ho amohela li-curve tsa hau le ho iketsetsa ho lekana - eng kapa eng eo e ka bang eona! O ile a hlahisoa makasineng ea Oxygen "Bokamoso ba Boikoetliso" tokollong ea Phuptjane 2016. Mo latele ka Instagram.

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