Cardio le Weights ho Tone Underarms

Litaba

• 1. Pushup
• Liphetoho
• 2. Katse-khomo
• 3. Ntja e shebileng tlase
• 4. Triceps tobetsa
• 5. Katoloso ea litriceps
• 6. Tobetsa sefubeng
• 7. Bicep kobeha
• 8. Ho kenella bencheng
• 9. Triceps khatello
• 10. Lula moleng
• Cable pulldown mochini
• Row mochini
• Malebela bakeng sa boikoetliso ba matla
• Malebela bakeng sa boikoetliso ba cardio
• Tsela
• 3 HIIT e Tsamaea ho Matlafatsa Lihlomo

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.

Ho phahamisa matsoho a hau a kaholimo le sebaka se haufi le likhahla tsa hau ka boikoetliso bo ikhethang ho tla matlafatsa mesifa ea hau. Empa ho lahleheloa ke mafura a ka tlas'a letsoho ha ho hlokahale hore e be feela ka ho phahamisa boima ba 'mele.

Ho na le maikutlo a fosahetseng a hore o ka fokotsa mafura sebakeng se le seng sa 'mele oa hau ka nako. Khopolo ena hangata e bitsoa "ho fokotsa mabala."

Liphuputso tse ngata li fumane mokhoa ona o sa sebetse. Mohlala, ho batho ba 104 ba fumane hore lenaneo la koetliso ea ho hanyetsa libeke tse 12 le shebaneng le matsoho le ekelitse tahlehelo ea mafura ka kakaretso, ntle le phello e nyane sebakeng se itseng.

Mokhoa o sebetsang haholoanyane ke ho shebana le tahlehelo ea boima ba 'mele ka kakaretso. U ka etsa sena ka ho kenyelletsa boikoetliso ba pelo le methapo le matla.

Mona ke boikoetliso bo 10 bo shebileng matsoho a kaholimo, mokokotlo, sefuba le mahetla. U ka li kopanya le boikoetliso bo bong, ho kenyelletsa mesebetsi ea Cardio, bakeng sa lenaneo le felletseng la boikoetliso. Tse ling tsa boikoetliso bona ha li hloke lisebelisoa, ha tse ling li sebelisa lisebelisoa tse fokolang.

1. Pushup

Boikoetliso bona bo sebetsa mesifa e mengata ka nako e le 'ngoe, ho kenyeletsoa e matsohong a hao a kaholimo, mahetleng le sefubeng.

1. Qala fatše. Beha matsoho matsohong a hau hore a be sephara hanyane ho feta mahetla a hau.
2. Beha hlooho ea hau hloohong hore o tle o shebe ka ho otloloha.
3. Eketsa maoto a hau ka morao ho uena e le hore u be menoaneng ea hau.
4. Sebelisa matsoho a hau ho theola 'mele oa hau fatše ebe oa khutla.
5. Pheta makhetlo a 'maloa.

Liphetoho

U ka etsa pushup e fetotsoeng ka ho khumama fatše ho fapana le menoana ea hau ea maoto kapa ka ho etsa pushup e emeng khahlano le lebota.

2. Katse-khomo

Ena ke boemo ba yoga bo lelefatsang 'mele oa hau mme bo shebile mokokotlo le sefuba sa hau.

Melemo: moseme oa yoga

1. Tsamaea ka maoto ohle a mane ka yoga. Matsoho a hau a lokela ho beoa ka tlasa mahetla a hao mme mangole a hau a lokela ho ba tlasa letheka la hao.
2. Exhale phefumoloho le ho eketsa mokokotlo oa hau mokokotlong (kat). Hlooho ea hau e lokela ho qoela fatše ho hokahana le mokokotlo oa hau.
3. Ebe o hula moea mme o tlohele mahareng a hau a theohe ha o "phahamisetsa" sefuba sa hau holimo, mokokotlo oa hau le mpa li kobehetse ntlheng ea mokato (boemo ba khomo).
4. Tsamaea lipakeng tsa maemo ka bobeli ha u hema ka matla, ebe u tsoa.
5. Pheta makhetlo a 'maloa.

3. Ntja e shebileng tlase

Ntja e shebileng tlase ke boemo ba yoga bo shebaneng le matsoho, mokokotlo, marao, letheka le maoto.

Melemo: moseme oa yoga, thaole

1. Qala bohareng ba moseme, u khumame.
2. Ebe u beha matsoho a hau ka pel'a hau holim'a moseme, bophara ba mahetla, 'me u fetele matsohong le mangoleng (hape ke sebaka sa ho qala khomo ea katse).
3. Itlama matsohong a hao, otlolla maoto ho phahamisa letheka butle ho ea holimo.
4. Lumella maoto a hao le ho otlolla menoana ea hau ea maoto ho u thusa hore u lule u tsitsitse. Lumella boima ba hau ho khutlela thekeng le maotong, hammoho le matsohong a hau.
5. Hlooho ea hau e lokela ho hokahana le mokokotlo oa hao o otlolohileng. O tla ba ka sebopeho sa kgutlotharo.
6. Tšoara boemo bona metsotso e 'maloa ha u khona' me butle-butle u tsoe ka ho khutlisa metsamao e entseng ntja e shebileng tlase.

U kanna oa utloa matsoho a hau a thellela butle ha u ntse u sutumelletsa mateng a hao a yoga. Haeba mofufutso liatleng tsa matsoho a hau o kenya letsoho, ho ba le thaole e nyane haufinyane ho ka thusa.

4. Triceps tobetsa

Li-triceps ke mesifa letsohong le kaholimo. O ka hlahisa mesifa ena ka litsela tse 'maloa. E 'ngoe ke ka khatiso ea triceps.

O hloka boima ba letsoho kapa ntho e bonolo joalo ka koti ea linaoa ho etsa boikoetliso bona.

Melemo: litekanyo tse lekanang letsohong la hao

1. U tšoere boima letsohong le leng le le leng, lula fatše setulong 'me u phahamise matsoho ka holim'a hlooho ea hau.
2. Koba litsoeng hore u tlise boima ho ea fihla hloohong ea hau ha u ntse u sisinyeha.
3. Phahamisa litekanyo morao ka holim'a hlooho ea hau.

Qala ka ho etsa lihlopha tse peli tsa ho pheta-pheta tse 10 ho isa ho tse 15. Phomola metsotsoana e ka bang 10 lipakeng tsa li-sets.

5. Katoloso ea litriceps

Boikoetliso bona bo ts'oana le khatiso ea triceps, empa ue etsa fatše kapa bencheng.

Melemo: boikoetliso kapa benche ea boima, litekanyo tsa mahala

1. Thetsa ka mokokotlo ebe u nka boima ba 'mele mahala. E tšoare ka holim'a lehetla la hao, lehlakoreng la hlooho ea hau. Koba setsoeng kahoo letsoho la hao le likhato tse 90 ha setsoe se supa siling.
2. Eketsa boima bo letsohong la hao ho ea fihla siling ho fihlela letsoho la hao le otlolohile.
3. Ebe oe khutlisetsa maemong a kobehileng butle butle. Etsa boikoetliso bona makhetlo a 'maloa ebe u pheta ka letsoho le leng.

U ka sebetsa letsoho le le leng ka nako kapa u tsamaee ka matsoho ka bobeli ka nako e le ngoe.

6. Tobetsa sefubeng

Boikoetliso bona bo sebetsa ka matsoho, sefuba le mahetla. U hloka benche ea ho ikoetlisa le litekanyo tse ling tse lekanang letsohong la hau ho etsa boikoetliso bona.

Melemo: benche ea boikoetliso, litekanyo tsa mahala

1. Robala ka mokokotlo bencheng.
2. U tšoere litekanyo tse sa lefelloeng, tlisa litsoeng tsa hau moo 'mele oa hau o leng bencheng (ha ho tlase). Matsoho a hau a kaholimo a tla ba maemong a ts'oanang le mmele oa hau kaofela ha a tlase a tla shebana le siling.
3. Butle-butle phahamisa matsoho 'me u phahamise litekanyo ho fihlela letsoho la hao le batla le otlolohile. Se ke oa notlela litsoeng.
4. Khutlisetsa litekanyo boemong ba pele ka matsoho a kobehileng ebe u pheta.

7. Bicep kobeha

Boikoetliso bona bo ka etsoa u lutse kapa u eme ka litekanyo tsa mahala. Ho boetse ho na le metjhini ea bicep curl libakeng tse ngata tsa boikoetliso, empa boemo bo kanna ba se u lumelle ho sisinyeha ka tlhaho.

Melemo: litekanyo tsa mahala

1. Ema 'me u tšoare boima bo sa lefelloeng letsohong le leng le le leng u otlolletse matsoho fatše.
2. Butle butle litsoeng ebe u tlisa litekanyo mahetleng a hao.
3. Lokolla boemo 'me u tlise litekanyo fatše hape.
4. Boloka litsoeng le liatla tsa hao li tsamaellane nakong eohle ea boikoetliso. Pheta.

8. Ho kenella bencheng

Boikoetliso bona bo ka etsoa kae kapa kae, ho tloha moeling oa sofa ea hau ho ea bencheng ea boikoetliso boikoetlisong.

Melemo: benche ea ho ikoetlisa, setulo kapa sebaka se phahamisitsoeng

1. Lula bencheng 'me u behe matsoho bencheng e haufi le letheka la hao.
2. Tšoara bohale ba benche ka liatla tsa hau bencheng le menoana ea hau moeling oa eona.
3. Tlosa 'mele oa hau bencheng ka mangole a kobehile le maoto hammoho.
4. Theola 'mele oa hau fatše ka ho koba matsoho ho fihlela matsoho a ka holimo a tšoana le fatše.
5. Sebelisa matsoho a hau ho itlhahisa butle butle 'me u phete.

9. Triceps khatello

Melemo: cable-pulley boima mochini kapa sehlopha sa ho hanyetsa

1. Ha u shebile mochini oa thapo kapa moo u sirellelitseng sehlopha sa ts'ireletso, ema u otlolohile u khumame ka mangole hanyane.
2. Tšoara mohala kapa sehlopha sa ho hanyetsa sebakeng sa eona se phahameng ka ho fetisisa.
3. Hula thapo kapa lebanta ho ea fatše le litsoeng ka mahlakoreng a hau. U lokela ho hula thapo ho fihlela matsoho a hau a atolositsoe ka botlalo.
4. Khutlela sebakeng sa ho qala. Ebe u pheta.

10. Lula moleng

Cable pulldown mochini

Boikoetliso bona bo kenyelletsa mochini oa "pulley cable" mme o sebetsana le mokokotlo le matsoho.

1. Lula mochini oa thapo ebe o tšoara pulley ka matsoho a atolositsoeng.
2. Khutlela thapo morao 'meleng oa hau ka litsoeng tsa hao tse tsamaeang mahlakoreng a' mele oa hau ho fihlela matsoho a fihla sefubeng.
3. Khefutsa hanyane ebe o khutlisetsa matsoho maemong a ona a pele.
4. Pheta.

Row mochini

Ho kopanya cardio le motsamao oa ho soka sekepe, leka ho sebelisa mochini oa mola o emeng. Tsena li tloaelehile libakeng tsa boikoetliso 'me li ka ba ntle hae hobane li nka sebaka se fokolang bakeng sa mochini oa ho ikoetlisa.

O ka reka bakeng sa mechini ea li-compact compact inthaneteng.

Malebela bakeng sa boikoetliso ba matla

Koetliso ea matla e ama 'mele oohle oa hau. O lokela ho tsepamisa maikutlo ho mesifa e meholo pele hobane tsena li tla u thusa ho chesa mafura a mangata ha nako e ntse e tsamaea.

Le ha ho ikoetlisa ka mesifa e menyenyane ho boetse ho le molemo ho khothaletsa 'mele oa hau le ho aha matla, etsa tsena hamorao boithapisong ba hau haeba o ka felloa ke matla' me o sitoa ho fihla ho tsona.

Boikoetliso ba matla bo ka kenyelletsa tse hlokang feela 'mele oa hau, joalo ka li-pushups, situps, squats le mapolanka. U kanna ua batla ho sebelisa lisebelisoa tse kang litekanyo le lihlopha tsa ho itoanela bakeng sa koetliso ea matla.

Khetho e 'ngoe ke ho leka yoga. E shebana le ho aha matla 'meleng oohle oa hau,' me sohle seo u se hlokang ke moseme.

Ha ua lokela ho etsa koetliso ea matla ho feta matsatsi a 'maloa ka beke. Sena se tla fa mesifa ea hau nako ea ho fola.

Malebela bakeng sa boikoetliso ba cardio

Mokhoa o sebetsang ka ho fetesisa oa ho lebisa mafura a ka tlas'a letsoho ke ho fokotsa palo e felletseng ea mafura 'meleng oa hau. U ka etsa sena ka ho ntlafatsa boemo ba hau ba boikoetliso.

Haeba u na le boikoetliso bo phahameng, 'mele oa hau o tla chesa mafura a mangata letsatsi lohle. Ka lehlakoreng le leng, haeba u sa sebetse haholo, 'mele oa hau o tla chesa mafura a fokolang ha nako e ntse e tsamaea.

Ho ikoetlisa ha pelo ho etsa hore 'mele oa hau o tsamaee nako e telele. Boikoetliso bona bo shebana le mamello ea hau mme bo eketsa lebelo la pelo ea hau. Li ka fapana ho tloha mefuteng e itekanetseng ho ea ho e matla ea boikoetliso.

Mehlala ea boikoetliso ba pelo le methapo e kenyelletsa:

• ho tsamaea (eketsa matla ka ho nyoloha moepa)
• mathang
• baesekele
• ho sesa
• ho bina
• ho bapala lipapali tse kang basketball, tenese le bolo ea maoto

Ho ikoetlisa khafetsa ka koetliso ea pelo le methapo ho ka fokotsa mafura a 'mele.

U lokela ho etsa bonyane boikoetliso bo itekanetseng ka beke, ho latela Lefapha la Bophelo le Litšebeletso tsa Botho la U.S.

U tla hloka ho eketsa nako ena ka beke ho eketsa tahlehelo ea mafura. Lefapha la Bophelo le Litšebeletso tsa Botho la U.S. le lona le khothaletsa ho etsa boikoetliso bo matlafatsang mesifa ka beke.

Tsela

Lijo tse nepahetseng le boikoetliso bo tloaelehileng bo kenyelletsang mesebetsi ea pelo le methapo ea koetliso li tla u thusa ho fokotsa mafura a se nang matsoho ka ho fokotsa mafura a 'mele. Ho ikoetlisa ka molumo oo le ho matlafatsa matsoho a ka holimo, mokokotlo, sefuba le mahetla ho tla thusa ho betla sebaka seo.

3 HIIT e Tsamaea ho Matlafatsa Lihlomo