Lehlakoreng ntle ea tobetsa - e se feela craze, empa hape le ho etsa bonnete ba le 'mele oa ka bophelo bo botle

basali ba bangata ba lora ya e ntle e bataletse tummy le mecha ea phatlalatso balla. Ke mesifa sehlopha (e ka holimo 'me o tobetsa ka tlaase). Ka nako e tšoanang, mokhoa oa ho ballon dingolwa lehlakoreng, bakeng sa batho ba batlang ho fihlela palo phethahetse e ntse e le sephiri. E lokela ho ba hlokolosi haholo hore le phethe tsa boitlhakiso 'meleng ka Abs. Ka mor'a hore tsohle, ka lebaka la keketseho le matla haholo ka mojaro le sete tse ka holimo tsa boitlhakiso li ka eketsa boholo thekeng. Ka hona, le boitlhakiso li tsohle bakeng sa lehlakore le o tobetsa ho ho phethwa ka boima ba 'mele fokolang haholo le repetitions haholoanyane.

Boitlhakiso latelang ho tla re thusa ka potlako le ka tsela e atlehileng fumana lehlakoreng ntle ea tobetsa. E lokela ho a hopola hore ba ka phetha ka tlelaseng ea boikoetliso, a sebelisa e boima bo loketseng ho tse kapa dumbbells le mahae. Ho feta moo, ena sete ya dira dithutiso phethile ka mora e ntle "mofuthu ho fihlela" sehlopha sohle sebelisa matha nyenyane kapa tlōla ropo, 'me o lokela ho qala ka boitlhakiso li phethile le ha le eme,' me ke qete boitlhakiso, ho bua leshano fatše ( "holimo-fatše").

Ho ikoetlisa 1. Nka boemo qalang: maoto a ka mahetla bophara ntle eme, elbows hae morao leqeba hae hloohong. Ho ekelletsa moo, ka tlaase kamoo ho ka khonehang e le ho hlokahala hore ho itšetleha alternately setse le letona. Hakaalo e lokela ho etsa bonnete ba hore ka morao ntse otlolohile. palo ea repetitions ho leka ho tlisa ho fihlela ho 20 ka e mong le e tataiso.

Haeba ho khoneha ho di-pump fihlela lehlakoreng la tobetsa ka tlelaseng ea boikoetliso, ka nako eo ho ntlafatsa phello ea ho ikoetlisa ena, o ka lata ka dumbbell.

Ho ikoetlisa 2: The phahama ka maoto lehlakoreng matha ka ema ka leboteng le tloaelehileng la ntlo, 'me ka leboteng Seswedishe. Alternately phethile upgrades ho ntlafatsa mojaro ka e nkang ho bekha, lokisa le tsona ka maoto a bona. sena e sebetsa ka ho phethahetseng tobetsa lehlakoreng tlaase. Palo ea repetitions - makhetlo a 30 bakeng sa ho disete 3.

Ho ikoetlisa 3 e sebetsa hantle oblique mesifa mpeng. A eme ka maoto a hao ka mahetla-bophara ntle, 'me a beha mahetleng a molala oa bareng (o ka boima ba' mele ea bareng ea dipanekuku tse seng kae). Tšoere molamu hlapolotsoeng loana e le hore mahlakoreng ho leka ho potoloha le molumo phahameng ka ho fetisisa ea ba chenchana ka lehlakoreng le matlo. Palo ea atamela - 5 ho tse 30 chenchana tsa e mong le e-morao.

Ho ikoetlisa 4. Ho phetha ho phahamisa 'mele ho bua leshano ka bencheng tlameha ho behoa lehlakoreng lona bencheng, lokisa maoto. Haeba a lakatsa, eketsa mojaro, o ka sebelisa dipanekuku tswa bareng kapa dumbbell, boloka boima bo ka matsoho tse ka morao hlooho. Matha dikelaka 4 of 20 repetitions.

Ho ikoetlisa 5: Ho bua leshano fatše, retelehela thoko, kwa, otlolla litsoeng fatše, 'me letsoho la ka ho thusa tšoare u ithata. Qala ho tabola meomo theoha fatse, ho boloka bona hammoho. Palo ea repetitions ho fihlela ho ka makhetlo a 25 ka disete 3.

Ho ikoetlisa 6 bitsoa "sotha". O lokela ho bua leshano ka morao ea hao fatše, ba kobang mangole a hao. Hanyenyane hlahisa 'mele, otlolla matsoho a hao pele le ho phetha e sotha retelehelang ho setse le letona, o leka ho boloka boima ba' mele on. Palo ea phetang - makhetlo a 30 ka 'ngoe tataiso disete 3.

Ho ikoetlisa 7 ka etsoa ka ho ba teng ha ka bareng tshekaletseng. Qalang maemo a: ke ke ho hlokahala hore a fanyehe ka bareng ka matsoho le otlolohile. Ka mor'a moo, ho qala mokhatlo rotational ea 'mele ho tloha lehlakoreng le leng ho e mong. Palo ea repetitions - ho fihlela ho ka makhetlo a 40 ka disete 2.

The lisengisi ya yambo mpenza ka sehloohong mosebetsing ona oa rarahaneng ke tiisetso, ke hore,, Feela ho ikoetlisa kamehla ho tla u thusa ho tlisa palo hae e be ba phethahetseng le fumana lehlakoreng o tobetsa ka utloa ho re kokololo e ntle. Kahoo ho hlokahala hore ho hlokomela e matla le maqhubu a ya dira dithutiso ena. Ka mor'a hore tsohle, sena itšetlehile sephetho hore mosali e mong o batla ho bonang ka seiponeng feela. Hoa hlokahala ho ela hloko taba ea hore mesifa ea lehlakoreng o tobetsa ke ho le thata haholo amenable ho thupelo, cheego ha boleloa se mochine holimo.