Boikoetliso ba balekane ba 5 ba Tone It Up Girls ho Leka ka BFF ea Hau

Litaba

• 1. Sehlopha sa ho khutlela morao
• 2. Tlhatlhobo ea Bongaka ea Bongaka
• 3. Bongaka ba Bongoli ba Ho Laela
• 4. Borokho ba Balekane
• 5. Phahameng-Hlano Plank Hold
• Tlhahlobo bakeng sa

Ho thata ho fumana khothatso ea ho otla boikoetliso nakong ea lehlabula, kahoo re tobetse banana ba Tone It Up bakeng sa metsamao e meng e monate eo u ka e eketsang kemisong ea hau ka bolo ea moriana kapa boima ba 'mele oa hau-le motsoalle oa boikoetliso. Hobane ke mang ea betere ho re fa molekane e mocha ea tsamaeang ho feta metsoalle le barupeli ba nnete ba bophelo, Karena le Katrina? (E amanang: Leka Tone It Up Girls 'Quickie Kakaretso ea' Mele oa Matla a 'Mele)

1. Sehlopha sa ho khutlela morao

A. Ema ka morao, maoto a arohane ka bophara ba mahetla 'me matsoho a otlolohe fatše ka mahlakoreng ka matsoho a kopantseng a molekane oa hau.

B. Ho its'etleha ho molekane oa hau bakeng sa teka-tekano, ts'ehetsa abs ea hau, sutumelletsa letheka morao, 'me u khumame mangole, u theole' mele ka mokokotlong. Emisa hanyane ka tlase, ebe u sutumelletsa morao sebakeng sa ho qala.

2. Tlhatlhobo ea Bongaka ea Bongaka

A. Ema o shebile molekane oa hau ka maoto a pharaletse hanyane ho feta bophara ba mahetla, a ts'oere bolo ea meriana ka pela sefuba.

B. Hinge ka lethekeng 'me u khumame mangole, u theohele ka har'a squat ha u ntse u boloka bolo ea meriana sebakeng se le seng.

C. Atolosa maoto ha ka nako e le 'ngoe u otlolla matsoho ho akhela bolo ho molekane oa hau, ea tla fihla sebakeng sa squat ha a tšoasa bolo.

3. Bongaka ba Bongoli ba Ho Laela

A. Robala fatše u shebile molekane oa hao u khumame ka mangole 'me u kentse maoto.

B. Ka bolo ea moriana e ka pela sefuba sa hau, etsa setulo, u akhele molekane oa hau ha u ntse u fihla sehlohlolong sa hau.

4. Borokho ba Balekane

A. Robala fatše u shebane le molekane oa hao u khumame ka mangole 'me litulo tsa liteki tsa hao li hatelletsoe hammoho.

B. Boloka maoto a hau a ama 'me mangole a khumama, otlolla matsoho a hao mahlakoreng a hao' me u hatelle matsoho fatše ha u ntse u sebelisa abs ea hao ho phahamisa likoti fatše.

5. Phahameng-Hlano Plank Hold

A. Qala boemong bo phahameng ba mapolanka bo shebaneng le molekane oa hau.

B. Ho boloka letheka la hao le bapile, otlolle letsoho la hao le letona ho molekane oa hao ea holimo-limo. Khutlela letsoho le letona fatše ebe u pheta ka letsoho le letšehali.

Tlhahlobo bakeng sa