Moriana oa 10 oa Bongaka o Tsamaea ho Tšoara Mosifa o Mong le o Mong 'Meleng oa Hau

Litaba

• Tloaelo ea metsotso e 20
• 1. Batho ba hloang lithaba
• 2. squat e ka holim'a hlooho
• 3. Masakana
• 4. Ho sotha ha Russia
• 5. Lehlakoreng lunge
• 6. Pushups
• 7. Lefu le le leng le shoeleng
• 8. Superman
• 9. Ho hlaba
• 10. Ho ama menoana
• Ntlha ea bohlokoa
• Mohlala oa tloaelo oa metsotso e 20
  

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Na o hloka ho etsa hore notch e be teng lapeng? Bolo ea moriana e ka ba motsoalle oa hau oa hlooho ea khomo.

Kajeno, ke libolo tsa rabara tse kholo, tse tiileng tse boima ba boima ho tloha ho 2 ho ea ho liponto tse fetang 20, empa libolo tsa meriana li nahanoa hore li bile teng ho tloha popong ea Hippocrates lilemong tse likete tse fetileng. Ho boleloa hore ngaka e ne e kentse matlalo a liphoofolo ka lintho tse boima mme bakuli ba eona ba a sebelisa ho folisa likotsi.

Mme ka lebaka la ho tenyetseha ha eona, mohopolo ona o eme tekong ea nako le matla. Bolo ea moriana e ka phephetsa matla a hau, mamello le botsitso.

Melemo e meng? Ha li theko e tlaase ebile ho bonolo ho li boloka.

Ka tlase, re koetlisitse boikoetliso ba bolo ea meriana e 10 ho netefatsa ho phephetsa 'mele oohle oa hau.

Ho khetha liaparo tse nepahetseng Khetha bolo ea moriana o bobebe bakeng sa boikoetliso bona kaofela, haholo haeba o sa qala. Liponto tse 'ne kapa tse tšeletseng ke qalo e ntle. Mofuta oa mantlha o kang ona kapa o nang le mehele ea ho ts'oara habonolo o tla sebetsa ka mokhoa o ts'oanang.

Tloaelo ea metsotso e 20

Ho futhumala metsotso e 10 kapa ho feta pele o qala boikoetliso bona - ho tsamaea ka potlako kapa ho tsamaea sebakeng ho tla sebetsa hantle. Hang ha u ntse u ikoetlisa ka nakoana, qala ho sebelisa bolo ea meriana e boima ho tsoela pele ho phephetsa matla le mamello ea hau.

Kopanya bonyane mehato e mehlano e ka tlase ebe o potoloha ka eona metsotso e 20 bakeng sa tloaelo e sa reng letho, ea 'mele oohle.

1. Batho ba hloang lithaba

Boikoetliso bo botle ho etsa hore mali a hao a phalle, ba hloang lithaba ke motsamao oa 'mele oohle o thatafalitsoeng ka ho kenyelletsa bolo ea moriana.

Litsela:

1. Kena lepolankeng ka bolo ea moriana ka tlasa matsoho a hau.
2. Ho boloka mokokotlo oa hau le molala o otlolohile, khanna lengole la hau le letona ho leba sefubeng. E atolosa 'me hang-hang khanna lengole la hao le letšehali ho ea fihla sefubeng. Netefatsa hore mokokotlo oa hau o sebetsa hohle.
3. Tsoela pele, tsamaea kapele kamoo o ka khonang ntle le ho sekisetsa foromo, metsotsoana e 30. Phomola metsotsoana e 30. Pheta habeli hape.

2. squat e ka holim'a hlooho

Li-squats tse kaholimo li kopanya mokokotlo oa hau - haholoholo mokokotlo oa hau o ka tlase - mme li phephetsa botsitso ba hau ho feta squat back back. U ntse u sebetsa mokokotlo oa hau o ka holimo, mahetla le matsoho ka ho ts'oara bolo ea moriana ka holim'a hlooho ea hau. Tsela eo u tsamaeang ka eona e tla fapana le mofuta ona oa squat, ka hona, ela hloko sebopeho sa hau haholo.

Litsela:

1. Ema ka maoto a pharaletse hanyane ho feta bophara ba mahetla, u tšoere bolo ea moriana e otlolohile hloohong ea hau ho pholletsa le motsamao oohle.
2. Qhekella fatše: Qala ho koba mangole 'me u suthele letheka morao joalokaha eka u tla lula setulong. Emisa ha lirope tsa hau li tšoana le mobu 'me u netefatse hore mangole a hau ha a khumamele ka hare.
3. Phunya lirethe tsa hau ha li ntse li phahama, 'me u phunyeletse holimo.
4. Etsa lihlopha tse 3 tsa makhetlo a 12.

3. Masakana

Mochini o chesang mahetla, li-circles li tla u phephetsa. Tsamaea butle le ka taolo ho etsa hore mohato o atlehe.

1. Ema ka maoto a bophara ba mahetla, u tšoere bolo ea meriana ka holimo.
2. Lokisa mokokotlo oa hau 'me u qale ho tsamaisa matsoho ka nako e ts'oanang, "u hula" selikalikoe ho tloha qalong ho fihlela qetellong. Sotha mokokotlo oa hau ho amohela motsamao, empa boloka maoto a hao a eme.
3. Pheta liphetohelo tse 8 ho isa ho tse 10 u ea nqa e le ngoe, ebe u chencha ho etsa tse ling tse 8 ho isa ho tse 10 ka lehlakoreng le leng. Seta tse 3 tse felletseng.

4. Ho sotha ha Russia

Koetliso ke eng ntle le mosebetsi o itseng oa ab? Etsa bonnete ba hore o sotha torso eohle ea hau lehlakoreng ka leng bakeng sa molemo o moholo.

Litsela:

1. Lula maoto a hao a kobehile ka lehlakore la likhato tse 45 ka pel'a hao, maoto a ama fatše. Ka matsoho a otlolohileng, tšoara bolo ea meriana ka pel'a hao.
2. Tšoaea mokokotlo oa hau, u sotha 'mele oa hau,' me u tsamaise bolo ea meriana ka lehlakoreng le letona ho fihlela e batla e ama fatše.
3. Khutlela bohareng. Pheta ka lehlakoreng le letšehali.
4. Etsa lihlopha tse 3 tsa makhetlo a 20, tse 10 ka lehlakoreng le leng.

5. Lehlakoreng lunge

ka Gfycat

Tsamaiso ea ho sebetsa ho tloha ka lehlakoreng le leng e bohlokoa joalo ka ho sebetsa ka pele ho ea morao, ke ka lebaka leo marang-rang e leng boikoetliso bo botle ho a kenyelletsa.

Litsela:

1. Ema ka maoto a bophara ba mahetla, u tšoere bolo ea meriana sefubeng sa hau.
2. Nka mohato o moholo lehlakoreng la hao le letona. Ha leoto la hau le fihla mobung, khumama lengole la hau le letona 'me u lule letheka morao sebakeng se leoto le le leng. Boloka leoto la hao le letšehali le otlolohile.
3. Phunya leoto la hau le letona 'me u khutlele sebakeng sa ho qala.
4. Etsa lihlopha tse 3 tsa makhetlo a 10 ka lehlakoreng le leng.

6. Pushups

Joalokaha eka pushups e tloaelehileng e ne e se phephetso e lekaneng - lahlela bolo ea moriana! U tla otlolla sefuba ha u sebelisa bolo ea moriana bakeng sa boikoetliso bona. Joalo ka linako tsohle, o ka nolofatsa khato ena habonolo ka ho khumama ka mangole.

Litsela:

1. Qala sebakeng sa pushup, empa ho fapana le hore letsoho la hau le letona le phomole fatše, beha bolo ea moriana ka tlase. U ka phunya litsoeng ho feta kamoo li neng li ka etsa pushup e tloaelehileng, empa etsa bonnete ba hore mokokotlo oa hau ha o thellehe mme molala oa hau ha o nke lehlakore.
2. Qetella pushup. Rōlela bolo ea moriana letsohong la hao le letšehali ebe u pheta.

7. Lefu le le leng le shoeleng

ka Gfycat

Ho bolaoa ke leoto le le leng ho phephetsa botsitso ba hau ha o ntse o arola leoto le le leng ka nako ho thusa ho sebetsana le ho se leka-lekane hoo u ka bang le hona.

Litsela:

1. Ema ka maoto hammoho 'me bolo ea moriana e otlolohile ka pel'a hao.
2. Ho boloka leoto la hao le letona le kobehile hanyenyane, koba lethekeng ho etsa hore 'mele oa hau o oele pele,' me u otlolle leoto la hao le letšehali ka morao. Etsa bonnete ba hore mokokotlo oa hao o otlolohile, mokokotlo o tiile, letheka le lisekoere fatše, 'me molala ha o nke lehlakore.
3. Ha mmele oa hau o tšoana le mobu, khutlela sebakeng se otlolohileng.
4. Etsa lihlopha tse 3 tsa makhetlo a 10 ka lehlakoreng le leng.

8. Superman

ka Gfycat

Ho shebella mokokotlo oa hau o ka tlase le ho khanya, boikoetliso bona bo thata haholo. Ho eketsa boima ba bolo ea moriana 'meleng oa hau o kaholimo ke phephetso.

Litsela:

1. Robala ka mpeng u phahamisitse matsoho holimo u tšoere bolo ea meriana 'me menoana ea hao e supile leboteng ka mor'a hao. Etsa bonnete ba hore molala oa hau o lula o sa jele paate ha o ntse o tsamaea.
2. Ho kenya mokokotlo oa hau, sebelisa mesifa ea hau ea mokokotlo le e phatsimang ho phahamisa 'mele le maoto a hau a holimo fatše ka hohle kamoo u ka khonang.
3. Emisa motsotsoana o le mong ka holimo ebe o khutlela ho qala.
4. Etsa lihlopha tse 3 tsa makhetlo a 10.

9. Ho hlaba

ka Gfycat

E sebelisetsoa ho nts'etsapele matla le matla, li-slams tsa bolo ea meriana le tsona ke mosebetsi oa pelo le pelo. Haeba u na le bolo ea meriana e boima haholo, ona ke mokhoa oa ho e sebelisa.

Litsela:

1. Ema maoto a hao a arohane ka mahetla 'me bolo ea meriana e otlolohile ka holim'a hlooho ea hau.
2. Koba lethekeng 'me, ha u ntse u otlolla matsoho, otlolla bolo ea meriana fatše ka thata kamoo u ka khonang.
3. Nka bolo ea meriana 'me u khutlele sebakeng sa ho qala.
4. Etsa lihlopha tse 3 tsa makhetlo a 10.

10. Ho ama menoana

ka Gfycat

E tlose ka mosebetsi o mongata, o nka monoana o ama notch.

1. Robala ka mokokotlo u phahamisitse matsoho le maoto, u tšoere bolo ea meriana matsohong a hau.
2. Ho kenya mokokotlo oa hau, phahamisa matsoho le maoto ka ho otloloha ho kopana kaholimo ho 'mele oa hau, o ntse o phahama holimo ho netefatsa hore lia ama.
3. Butle-butle theohela tlase ho qala. Etsa makhetlo a 12 ho isa ho a 15.

Ntlha ea bohlokoa

Mohlala oa tloaelo oa metsotso e 20

• 1 min hloa lithaba
• Phomolo ea metsotso e 20
• 1 min ka holim'a squat
• Phomolo ea metsotso e 20
• 1 min Russian Twists
• Phomolo ea metsotso e 20
• Metsotso e 1 Superman
• Phomolo ea metsotso e 20
• 1 min Toe tšoara
• Phomolo ea metsotso e 20
• Pheta 3x

Tlatsa mekhahlelo ena e 10 ka bolo ea moriana ho tiisa, ho bua le ho eketsa matla ka kakaretso. Hippocrates o ne a tla ba motlotlo!

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.