Lefisa hoseng - tsela e bonolo ea ho ba ho loketse

Ke eng e ka ba molemo ho feta e le boithapollo hanyane hoseng? Probably letho. Ntlha ea pele, qoso hoseng re fa matla a letsatsi lohle, 'me bobedi ho, ba ntlafala bophelo bo botle le mahlahahlaha; boraro, ka lebaka la ho sebelisa' mele ea rōna shebahala slimmer le e ntle ho feta. Ho phaella moo, ho ke ke le phello e ntle haholo ka bophelo ba phelang eohle.

Mokhoa oa ho etsa dira dithutiso? Pele re lokela ho utloisisa phapang pakeng tsa mejaro cardio le tjhaja. Ho matha kapa a tsamaea ka baesekele ho nkoa e boithapollo le boima, 'me ba ile ba ba molemo ka ho fetisisa entseng feela ka mor'a ho koetlisoa. Lefisa - le boithapollo tse nyenyane tse tla u thusa 'mele oa hao ea ho tsoha. Ka ho etsa hoseng ho ikoetlisa ntlafatsa metabolism hao, kahoo, ho ka ba molemo haholo bakeng sa batho bao e seng motho ea mafolofolo haholo bophelo, har'a lintho tse ling, tjhaja thusang ha ipokellela lik'hilojule hoseng, ke habohlokoa haholo bakeng sa batho ba batlang ho theola 'mele.

E le hore ho fumana sephetho li lakalitseng, ho tjhaja lokela ho phethahatsoa letsatsi le letsatsi. Esita le haeba ka lebaka le itseng u sa na le nako, ho molemo ho fokotsa palo ea ho ikoetlisa ho feta ka ho feletseng lahla mokhoa o le. Bakeng sa simolleng ka e tla ba ka ho lekaneng, 'me metsotso e 15 hamorao u ka eketsa nako ea ho metsotso e 30, ho itšetlehile ka litakatso tsa hao le bokhoni.   Tjhaja ho lokela ho etswa ka hoseng pele lijo tsa hoseng. Pele ho ka noa khalase ea metsi, hobane nakong robala 'mele ea rōna e dehydrated,' me e tla thusa ho tsosolosa teka-tekano mokelikeli. Ba ratang kofi kapa tee ena le metsi a ka noa khalase ea seno u li ratang.

hoseng boitlhakiso li lokela ho qala ka mokokotlo. Ho etsa boithapollo nyenyane. Boitlhakiso ho fetisisa bonolo le e atlehang lehlakoreng bends. Maoto a ka mahetla bophara ntle, letsoho le le leng ka lebanta la, letsoho bobeli fihla ka nģ'a tšekamelo 'mele ka hlooho, kahoo le uena u otlolle le oblique mesifa mpeng. Itšetleha alternately ka litaelo fapaneng ka linako tse 10-15. Ka mor'a sena, o ka tsoela pele ho tlang: Emang le otlolohileng, maoto hammoho, matsoho hokela qhobosheaneng holimo hlooho 'me leka ho otlolla ka phahameng ha ho khoneha, ka nako e tšoanang u se ke ua lebala ho hema ka ho teba ka nko ea hao' me exhale ka molomo. E le hore ho phutholoha lesapo la mokokotlo oa hao, nka boemo ba pele ba tafole (le mangole) ebe lula fatše ka heel maraong, 'me matsoho a hula pele, Fokotsa khatello ea kelello ka mokokotlo. Lula ba le boemong ena metsotsoana e 15 'me ho phahama. Ka boithapollo ena mokokotlo e qetile. Hona joale u ka qala ho ikoetlisa e khōlō.

Hoseng tsa boitlhakiso - sete ya dira dithutiso tsa lihlopha tsohle mesifa

Pepeta - sa ho sebedisa atlehang ka ho fetisisa seo se akarelletsa lihlopha tsohle mesifa. Bohlokoa ka ho ikoetlisa le - ho boloka leihlo ka thekeng ho ea, ha ea lokela ho sag, 'mele e lokela ho ba mola o otlolohileng ha u sheba u le seipone. Etsa ho ikoetlisa e le ka makhetlo a mangata kamoo ho ka khonehang. Ebe butle-butle u tsoele pele ho tobetsa. The tsela ee motlhofo ya - sotha. Leshano ka morao ea hao, maoto a - ka e le bophara ba noka ya, e ka tlaase morao petelitsoe fatše, matsoho ka morao a hlooho ea hae. Ka bonolo phahamisa lehare ho tloha fatše, e lieha ke Ntho ea bobeli eo le e boetse e theola 'mele fatše hantle. ho ikoetlisa e lokela ho ba bonyane ka makhetlo a 30. Ho ikoetlisa ho ka thatafatsa leoto ts'ehetsana, kahoo u sa ago bleed feela e ka holimo 'me a bohareng ebe o tobetsa konopo, empa hape e ka tlaase. Mohato ho qetela ea mofuthu-up o ka etsa lula baholo - sena ke ho ikoetlisa e molemohali ea ho matlafatsa gluteal mesifa. Maoto a ka mahetla bophara ntle, ka morao otlolohileng, Squat ha etsa bonnete ba hore mangole hao ha ke tsotelle ho likausi line, u lokela ho ikutloa joalokaha eka o lutse ka setulo, tsamaisa ka maraong morao, mangole ka nako e tšoanang ba e tsitsitseng 'me le se ke la fetela ka pele.

Jwalo qoso tse nyenyane hoseng e tla u thusa ho boloka 'mele oa hao ka sebopeho e ntle, o tla tlisa ho feto-fetoha e ntle bakeng sa letsatsi lohle' me esita le ho intša ho lekana ka maemo!