Sengoli: Mark Sanchez
Letsatsi La Creation: 7 Pherekhong 2021
Ntlafatsa Letsatsi: 1 November 2024
Anonim
Mosebetsi o Nepahetseng oa Koetliso ea Sefapanong ho Silakanya Lipakane tsa Hao tsa Boiketlo - Mokhoa Oa Bophelo
Mosebetsi o Nepahetseng oa Koetliso ea Sefapanong ho Silakanya Lipakane tsa Hao tsa Boiketlo - Mokhoa Oa Bophelo

Litaba

Hore na o rata ho palama baesekele, ho matha, kapa ho bapala tenese, hoa hohela ho etsa papali eo u e ratang haholo kaofela ea ho ikoetlisa. Empa ho fetola kemiso ea hau ea nako ho bohlokoa, ho bolela mokoetlisi le moprofesa oa thuto ea mahlale Jessica Matthews. Ha e fokotse feela kotsi ea ho tsoa likotsi, empa ho ikoetlisa ho thusa ho matlafatsa 'mele oa hau - hape ho ka u ntlafatsa mesebetsing eo u e ratang haholo. Finyella lipheo tsa hau tsa boikoetliso ka ho khetha mekhoa e meng e nepahetseng ea ho ikoetlisa. (Ebe, sheba Lieta tse Molemohali tsa ho Senya Mekhoa ea Hau ea Boikoetliso.)

Haeba u batla: Tsamaea kapele

Leka: HIIT

Koetliso e phahameng ea nako e phahameng, kapa boikoetliso ba HIIT, e tla u thusa ho fumana lebelo, ho bolela Matthews. " Mme ha se kamehla o tlamehang ho matha ho etsa likhaohano tsa ho etsa phaello ka baesekele kapa elliptical kapa sehlopheng sa HIIT ho tla thusa ho matlafatsa lebelo la hau tseleng.


Ha o batla ho: Tlolela Hodimo

Leka: Pilates

Hore na u sebapali kapa u sebapali sa basketball, haeba u batla ho fumana bophahamo bo eketsehileng, leba sehlopheng sa Pilates. Ho qhomela ho hloka matla mme sehlopha sa Pilates se tla matlafatsa mesifa ea hao ea leoto hape se matlafatse bokhoni ba hau ba ho sebetsana le mesifa ea hau le ho e lelefatsa kapele - ke sona seo o hlokang ho tlolela moeeng.

Haeba u batla: Phahamisa ho feta

Leka: Plyo

Hore na o sefapano sa sefapano sa CrossFit kapa o mpa feela o batla ho phahamisa litekanyo tse phahamisang matla a hau, koetliso ea plyometric e ts'oaroang joalo ka li-squats tse tlolang, li-burpees le li-jump-box li tla u thusa ho fihla moo. Matthews o re: "U koetlisetsa matla ho etsa metsamao e potlakileng." Mekhatlo e potlakileng, e phetoang (joalo ka e leng leanong la plyometric) ha e sebelise khanyetso ea kantle, empa e tla etsa hore mesifa ea hau e sebetse ka thata le ho etsa phaello e kholo.

Ha o batla: Tsamaya hole

Leka: Koetliso ea nako


Ha u ikoetlisetsa ketsahalo ea mamello, joalo ka ho palama baesekele ea lik'hilomithara tse 100, u hloka mokhoa o kopantsoeng oa sebaka se tsitsitseng sa boemo bo tsitsitseng hammoho le linako tse khutšoanyane. Haeba ketsahalo ea hau ea hole ke ho palama baesekele, theoha baesekeleng 'me u ikoetlise ka nako e khuts'oane ho thibela motsamao o pheta-phetoang haholo. Haeba u ikoetlisetsa ho matha lik'hilomithara tse 50, palama baesekele bakeng sa boikoetliso boo ba nakoana.

Haeba u batla ho: Etsa ka potlako

Leka: Ho lokisa lipapali

Lipapaling tse kang tenese, nako ea karabelo le matjato li bohlokoa. "Lithuto tsa maemo a lipapali ke khetho e ntle," ho bolela Matthews. "Likoetliso li tla matlafatsa bokhoni ba 'mele oa hau ho potlakisa le ho fokotseha ka potlako, kahoo o ka bula dime." Haeba u sebetsa u le mong, etsa mosebetsi o potlakileng mme matšoafo a tsamaea joalo ka boikoetliso bo thehiloeng ka lere.

Haeba u batla ho sesa ka nepo

Leka: Yoga

Phefumoloho e tsitsitseng, e nang le morethetho eo ho sesa ho e hlokang ke karolo ea se etsang hore ho be thata hore batho ba seng ba lekane ho sebetsa hantle ka letamong. Ho fumana taolo e eketsehileng, leka ho kenyelletsa yoga kemisong ea hau. Matthews o re: "Khatello ea ho hema mekhoeng e fapaneng ea kelello / 'mele e fetolela boikoetliso bofe kapa bofe bo tsoelang pele," ho bolela Matthews. "Ho phefumoloha ho tsitsitseng hona ho ka thusa ka letamong." Limathi le baesekele, ba atisang ho eketsa ho sesa ho sebetsana le triathalon, le bona ba tla rua molemo koetlisong ea matla, hobane ho sesa ke ho ikoetlisa ka botlalo.


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