Liqhomane ke, mohlomong, thepa e ntle ka ho fetisisa ea lipapali. Li batla li le theko e tlaase, u se ke ua nka sebaka leha e le sefe, u ka qala ka sebete le bona esita le bakeng sa ba e-s'o ka ba etsa letho.
Ho koetlisoa le litlolo tsa matlo malapeng ke tsela e ntle ea ba se nang nako ea ho etela litsi tsa bophelo bo botle , ha ho na lehae la thuto ea bona e hlometseng ka ho feletseng, empa ke batla ho hula 'mele oohle.
Khethollo
Basali ba atisa ho tšaba litlolo, joaloka libano tsa diabolose. Leha ho le joalo, khethollo ena ea "mehleng e bohareng," hobane ho koetlisa metsotso e 30 ka beke ho ke ke ha u etsa Arnold Schwarzenegger. Li-hormone tsa rona li kena-kenana le mohaho o motona oa banna, 'me lenaneo le bonolo la ho ikoetlisa lapeng le lits'ebotsi li tla thusa feela ho theola' mele empa leha ho le joalo o se ke oa fumana letlalo la flabby.
Khetho ea dumbbells
Haeba sethaleng sa tšabo se hlōtsoe, 'me u na le kelello e loketse lenaneong la koetliso le li-dumbbells lapeng, mantsoe a seng makae mabapi le ho khetha pokello: kamehla khetha li-dumbbells tse senyehang, hobane ha nako e ntse e ea' mele o tla hloka keketseho molemeng, 'me u ka lula u reka li-diski.
Boikoetliso
A re qaleng lenaneo la rona la koetliso ka li-dumbbells!
- Matšoao ka bophara ba mahetleng, ho thekesela hanyenyane 'meleng, re nka sekoti matsohong. Re kopa matsoho a rona mahetleng, 'me re ba senya, re hula matsoho. Ho pheta-pheta: linako tse 20-25.
- Re lula fatše, re khumama maotong ebe re phahamisa 'mele. Re phomola matsohong a rona. Re khumama le ho senya matsoho, ho theola le ho phahamisa maqhubu ka makhetlo a 20-25.
- Re ema 'me re nka li-dumbbells matsohong a rona. Matsoho a khomarela lehlakoreng, a sekama hanyenyane lihlahlolong. Re fokotsa matsoho ka pele, re hlalana ka thōko. Re etsa litsela tse peli ka makhetlo a 15.
- Re nka matsoho a mabeli a le mong. Re phahamisa matsoho ka holim'a hlooho 'me re kopane le li-dumbbells re li theola ka morao ho hlooho, ha re ntse re tlisa mahlakore a mahetleng hammoho. Re theha le ho theoha ka lihlopha tse peli tsa makhetlo a 30.
- Ho senya 'mele hanyane ka hanyane, ka letsoho le leng le le leng re nka sekoti, re otlolla matsoho mahlakoreng (a le likhapha tse seng kae), ebe o o theola ho ea boemong ba ho bokolla. Ho pheta-pheta: makhetlo a 15.
- Re khumama matsoho ka pel'a sefuba, matsoho a nang le li-dumbbells a shebile. Re otlolla matsoho mme re khumamela FE tlase. Ho pheta-pheta: makhetlo a 15.
- Matsohong ka bobeli, liatla tsa letheka lia phahama ho ea fihla mahetleng. Ho pheta-pheta: makhetlo a 20.
- Re qeta liketsahalo tsa rona tse rarahaneng tsa matsoho a push-ups. Haeba u sa ikutloe u le matla ka ho lekaneng, u ka khumama ka mangole. Ho pheta-pheta: makhetlo a 10.
Palo ea ho pheta-pheta kamehla e itšetlehile ka lipakane tsa hau. Ho fokotsa boima ba mesifa le ho lekaneng bakeng sa ho pheta-pheta makhetlo a 10, empa bakeng sa tahlehelo ea boima ba 'mele o hloka ho pheta-pheta 25-30. Etsa sena se rarahane ka makhetlo a mararo ka beke, ho fetola matsatsi a cardio.