Hangata malapa a rōna a hloka ho khalemeloa, empa boholo ba rona re tla qala ho kuta moriri hloohong ha re bua karolo e ka tlase ea mpa - sebaka se hloiloeng ka ho fetisisa sa basali. Ha e le hantle, bohle rea tseba hore ho na le moo ho sebetsang ho feta kae kapa kae moo mohloli oa mafura o ntseng o chechisetsoa morao. Empa, kaha re ke ke ra fetola ts'ebetso ena ea tlhaho, 'me ra tloaela ho qetella ho ba fokolang le ba fokolang, re fana ka maikutlo a hore u retelehele ketsahalong e tiisitsoeng - ho ikoetlisa bakeng sa banana ka mochine o ka tlaase.
Ke hobane'ng ha ho le boima haholo?
Mochine o ka tlaase ha o kotsi feela bakeng sa banana ba nang le boima ba 'mele bo boholo, empa ba nang le bokooa ba bona ba khotsofetse. Bothata ke hore haeba ho na le phoso leha e le efe nakong ea ho ja, mafura ha aa lokela ho kenngoa kae kapa kae, e leng karolo e ka tlaase ea mpa. Ka hona, litlhahlobo tse karolong e ka tlaase ea mochine oa khatiso li lokela ho kopanngoa le lijo tse sa tsitsang, tse nang le:
- kemiso ea lijo - hoseng le ho se je, bosiu ba sheba;
- ho fokotsa lijo tse mafura;
- ho lahla lihlahisoa tse feliloeng ka bobeli, li-preservatives, li-carcinogens;
- lijo tsa meroho hammoho le nama ea nama, likhoho, lijo tsa leoatle;
- seno se monate.
U ka koetlisa joang?
Nkhopole, ho tloha ha u tla etsa liketso tsa khatiso e ka tlaase ho basali letsatsi le leng le le leng, mochine oa hau o ke ke oa khaotsa ho ba bothata. Ho feta moo, mesifa bakeng sa ntshetsopele e hloka ho fuoa nako ea ho phomola le ho tsosolosoa, kahoo ho fapanyetsana le matsatsi a phomolo bakeng sa sehlopha sena sa mesifa.
Haeba mochine oa hau o koahetsoe ka mafura a mangata, u se ke ua lebala ka tlhokahalo ea "gyrating" cardio.
Boikoetliso
- Koetliso ea pele e sebetsang bakeng sa mochine o ka tlaase o bitsoa "Garmoshka" - re sebetsa le rectus abdominis mme re e bitsa ho futhumatsa ha mesifa ea mpa pele re etsa seo re lokelang ho se etsa. Re lula fatše, re phomotse liatleng tsa matsoho a rona, re robala maoto a otlolohileng ho tloha fatše ka cm 20 - 30, 'mele o khutlisetsa hanyenyane. Koba maoto ebe o hula 'mele ka mangole ka pululo, otlolla maoto ebe o khutlisetsa' mele ho IP ka pululelo. Re se ke ra theola maoto a rona fatše, re etsa makhetlo a 30.
- Re etsa phetoho e rarahaneng - re boloka litekanyo feela likoti, matsoho re a qhaqha fatše. Re khumama ka mangole ebe rea li kopa ka matsoho, re otlolla maoto, re otlolla matsoho. Re etsa makhetlo a 25.
- Koetliso e latelang ke "Mehato ea boima" - re robala fatše, re hatella ka morao fatše, matsoho hammoho le 'mele, maoto a tabola fatše. Li-socks li otlolletse ho tsona, u se ke ua khumama. Re tsamaea ka boima - ho pheta-pheta 35.
- Khetho e rarahaneng - etsa butle "mehato", lokisa mohato ka mong ka motsotsoana. Re etsa makhetlo a 25.
- Re robala ka morao, matsoho hammoho le 'mele, maoto a lutse ka lehlakoreng le letona. Ka matla a mochine oa khatiso re lahlela maoto a rona holimo holimo, re li otlolla 'me re qhaqha mapolanka fatše. Re etsa makhetlo a 25.
- Bakeng sa boikoetliso bo latelang, o tla hloka molekane - o robala fatše, o otlolla maoto a hau litsebeng tsa hau. U tšoara matsoho ka maoto, phahamisetsa maoto a robeli ka molao. Molekane oa hao o tšoara maoto a hao mme o etsa hore e be "ho thothomela" molemong oa ho phutholoha. Joale o lumella ho tsamaea, 'me u li lahlela likarolong tse robeli. Re etsa ka makhetlo a 8 - 4 re phahamisa 'me re theoha 4.
- Tsoela pele ho ikoetlisa le molekane. PI e ts'oana, o phahamisa maoto, a ba phehella, 'me uena ka ho hanyetsa o tsoelapele ho phahama. Maoto a mokhutšoane, a hlabang. U lokela ho etsa li pheta-pheta tse 40.
- Koetliso ea ho qetela - maralla a maoto mahlakoreng. Robala fatše u shebane le molekane, matsoho a arohane, maoto a phahama ka lehlakoreng le leng. Molekane o tsamaisa maoto a hao ka ho le letona mme ka ho le letšehali, mosebetsi oa hau ke ho laola tsamaiso ka matla a mochine oa khatiso, o sa lumelle ho fokola. Mosebetsi oa hau - ho theola maoto ka lehlakore, molekane oa hau o ba romela. Re etsa makhetlo a 25.