Thelevishene e ntse e phetha karolo e kholo bophelong ba rona. Ntho ea sebele e bontšang "Ho lekanngoa le ho thaba", e phatlalatsoang linaheng tse 'maloa, ha e lumelle feela ho khothalletsa mokhoa o phelang oa bophelo bo botle, empa hape e fana ka tsebo ea bohlokoa haholo ka phepo e nepahetseng, mokhoa o phelang oa bophelo bo botle le koetliso e nepahetseng ea lipapali. E mong oa baetapele ba morero oa TV, Igor Obukhovsky, o fana ka boikoetliso bo boima bakeng sa tahlehelo ea boima ba 'mele, eo katleho ea eona e pakoang ke litho tsa lenaneo. Hona joale, o ka fumana livideo tse ngata tse bonts'ang ho bapala lipapali ho theola 'mele. E 'ngoe ea livideo tsena u ka li bona sehloohong sena.
Complex ea boikoetliso ke Igor Obukhovsky
Ho ikoetlisa le Igor Obukhovsky ho bonolo haholo ebile hoa monate: mohlankana ea mafolofolo mme o tšoaetsa mehato ea hae: u batla ho etsa le eena mme u ntlafatse! Ak'u nahane ka e 'ngoe ea li-complexes tsa eona, e leng se u lumellang ho beha sebaka se joalo sa bothata, joalo ka letheka le menoana:
- Ho futhumatsa pele ho koetliso e ka ba metsotso e 15, kapa lenaneo la tantši, kapa koloi ea boikoetliso, kapa, haeba nako e lumella, baesekele.
- Koetlisa " Li-squats tse ngata " . Sebaka sa ho qala: maoto a le bophara ho feta mahetleng, ha a tšoane, empa a sebelisoa likhato tse 45. Ha u bululeloa, theohela fatše, u hule pelvis ho fihlela likhama li lekana le fatše, 'me u sutumelletsa' mele hanyane ka pele. Ha u tsoa ka ntle, nyoloha, empa u se ke ua otlolla mangole ho fihlela qetellong. Etsa libeke tse 3-4 tsa linako tse 15-20.
- Ho ikoetlisa "Ho lla ka leoto le le leng" . Ho qala boemo: leoto le letšehali ka pele, boima bohle ba 'mele ho eona, ka morao le ho ama fatše, morao ke esita le. Inhale, itšetlehile ka pele, ama fatše ka letsoho la hao le letona. Ka pululo - ho phahamisa. Etsa lihlopha tse 3 tsa litsela tse 20 ka tsela e le 'ngoe. Haeba ho le thata hore u boloke mokokotlo oa hao o otlolohile, sebelisa setulo kapa lerako bakeng sa tšehetso.
- Koetlisa "Ho beha leoto la hau" . Ho qala boemo: emeng ka leoto le letšehali, o khutlisetse morao 'me ue behe e le hore fatše e ama feela leotoana. Ha u tsoa mouoane, nka leoto le letona ka morao. Seeta sena se lokela ho lula! Ka ho phalla - khutlisetsa leoto ho ea sebakeng sa lona sa pele. Etsa mosebetsi ona ka makhetlo a 20, o ama fatše, ebe o mong oa 20 - ntle le ho ama, ho potlakisa tempo le selemo. Pheta bakeng sa leoto le leng. Ho lokela ho ba le litsela tse tharo ka maoto. Haeba ho le thata hore u boloke mokokotlo oa hao o otlolohile, sebelisa setulo kapa lerako bakeng sa tšehetso.
- Koetlisa seeta . Ho qala boemo: robala ka morao, matsoho ka mor'a hlooho ea hau, hlooho le mahetla li tsosoa, li khumama le ho li hula. Ha u otloloha, fokotsa maoto, u ama lirethe tsa fatše le ha u tsoa phalong - khutlisetsa maoto a hau sebakeng sa bona sa pele. Khutlisa mokokotlo oa hau ho ea fatše. Etsa lihlopha tse 3 tsa linako tse 15-20.
- Koetlisetsa mochine oa khatiso . Ho qala boemo: robala ka morao, matsoho ka mor'a hlooho ea hau, hlooho le mahetla li tsosoa, li khumama le ho li hula. Ha pululo e otloloha maotong, tlosa scapula fatše, otlolla matsoho maotong. Ka ho phalla - khutlela ho ea pele, empa hlokomela hore u se ke ua ama hlooho ea fatše. Etsa lihlopha tse 3 tsa linako tse 15-20.
Ho etsa lipontšo tse joalo kamehla (bonyane ka makhetlo a mararo ka beke), u tla tlisa takatso ea hau habonolo ka tatellano. Ho loantša mafura a mafura likarolong tse ling tsa 'mele ho tla u thusa lithuto tsa video ka ho ikoetlisa bakeng sa tahlehelo ea boima Igor Obukhovsky. Ho kopantsoe le phepo e loketseng kapa lijo tse khethiloeng hantle, ho ikoetlisa ho joalo ho fana ka liphello tse potlakileng haholo. Matsatsing a koetliso, leka ho ja lijo tse ngata tsa protheine tse se nang mafura.