Tsela ea ho haha mesifa lehlakoreng mpeng?

Tsela ea ho haha mesifa , tobetsa konopo, ntle le ho senya chelete ka maeto a bitsang chelete e ngata le ho tšoaneleha 'me webkataloge -clubs makareche lefile? Re tla leka ho araba potso ena ka tsona sehloohong sena le khutšoanyane.

Loketseng palo - le mahlomoleng taba ena, eseng feela bakeng sa basali, empa le bakeng sa batho. Botle, bophelo bo botle, bohlale le bohlale ba mehleng ea rōna e ka re thusang ho fihlela liphello tse babatsehang ka ho fetisisa bophelong, kahoo mong le e mong o batla ho qoba ho feteletseng Zhirkov ka tummy kapa sagging maraong, ha e se batho bohle ho ea tsebang, ho etsa mohlala, mokhoa oa ho haha lateral mesifa mpeng. Haeba u etsa qeto ea ho kopanela le wena le boloka ka ka tšoaneleha mokoetlisi, joale u lokela ho tseba e nyenyane hanyenyane ka terminologicos e amanang le mesifa, 'me tsa boitlhakiso hlokahala.

A sehloohong sena a re sekaseka ka ho qaqileng tshebetso ya ho ikoetlisa mesifa lateral, ho hantle bitsoa mesifa oblique. Ba bapala karolo e khōlō ka ho kenngwa tshebetsong ha ba bangata ba tsa boitlhakiso, hammoho e le karolo ea mesifa ea ea khubu ea. ho ikoetlisa efe kapa efe le sebaka sa pele, ho qala ka koetlisa mesifa oblique, 'me joale feela mosebetsing oa mesifa butle-butle e ne e akarelletsa likarolo tse ling tsa' mele (mesifa ea mahetla, mokokotlo le maoto). Ho phaella moo, mesifa ea lateral tsa lumbar ho netefatsa polokeho ha ho sebetsa le boima haholo, ka hona, potso ea kamoo ho ka di-pump fihlela lehlakoreng mesifa mpeng, karabo e lokela ho ba hlokomela moatlelete ofe kapa ofe.

Kaha ile a etsa qeto ho ka ho teba kopanela ho ikoetlisa, u moseme ka tlelaseng ea boikoetliso, expander le 2 gymnastic bencheng, ka lebaka leo tshebetso fuoa koetliso e tla fapana hakaalo litlelase ka tšoaneleha tlelabo, 'me o tla ja chelete o theko e tlaase haholo.

Ha ho phetha ea ho ikoetlisa pele, u lokela ho lula fatše le ho otlolla maoto a hao ka pel'a hae. Hook theipi expander sa maoto le matsoho a hae, liphaka le otlolohileng ho tšoara le ho tshwara pel'a sefubeng, e le hore le expander mathata haholo. Boloka maoto le maraong ema, butle-butle retelehela ho le letšehali 'me ka ho le letona, ha a ntse a leka ho otlolla mesifa ea' mele. Fihla gagamalo lebetsoeng le nakong chenchana, leka ho lokisa boemo ho metsotsoana e seng mekae 'me joale butle-butle o kgutlele ho boemo ba bona ba pele. 8 -10 atamela ka e mong le e ntataisang e tla ka ho lekaneng.

Tlang boitlhakiso li tse seng kae e tla ba hantle karabo ea potso e, kamoo ho ka di-pump fihlela lehlakoreng mesifa mpeng, haeba u latela litaelo tsohle. Ka ho ikoetlisa ena, leshano fatše tobana le ho fihlela, ha a ntse a ho boloka libetsa tsa atoloswa hammoho 'mele. Mona, ea sebetsang ho ho maoto a, e leng lokela ho tsosoa le ikemiselitse ho mangoleng, shins ne e tšoanang le ho fatse. Tšoare mangole ka thata, butle-butle, butle-butle, Shebisa maoto bobeli ka le letšehali, ka nako eo ka ho le letona, ka ntle ho emisa.

sena sebedisa libenche tse peli, o ile a lokisetsa ka tsela eo ka eona e mong a ka robala, phomotse noka ea hae, 'me ka bobeli e ne ho ka khoneha ho otlolla maoto. Ho tlosa matsoho a hae ka mor'a hlooho ea hae, elbows le deploying lehlakoreng, butle-butle Shebisa mele fatše, moo, ho ea fihla kamoo ho ka khonehang ntle le ho emisa, leka ho tsosa 'mele kaofela e ngata kamoo ho ka khonehang ka holimo' mele, ho lokisa sena eachother tsa metsotsoana e seng mekae. About 10 behetsoeng e mong le e lehlakoreng e tla lekana.

A ho ikoetlisa ka tsela e tšoanang ho bontša kamoo ho di-pump fihlela lehlakoreng mesifa ka mpeng, ka sebelisoa ntle libenche. Har'a baatlelete le, e bitsoa "lehlakoreng bareng". Ho na le boetse ho hlokahala hore a bue leshano le ka lehlakoreng la hao, empa fats'e, ba siea ya maoto hammoho. Butle-butle, straining morao mesifa le Abs, u lokela ho butle nka noka hao theoha fatse, pausing boemong ena e ka bang ka 20 metsotsoana e.

Ha u ntse u se ke ua le tseba ho haha Abs tlaase, ho hopola hore e tloaelehileng le ho phahamisa ba 'mele, ho boloka maoto a ikemiselitse le eme, e tla thusa ho fihlela liphello tse babatsehang. Lingaka li re hore ho ikoetlisa efe kapa efe e sebetsang kenya letsoho hore ho phahama ha theko ea mochine le mahlakoreng.