Etsa li-exercises ka lihlopha tse tharo tsa ho pheta-pheta. Ho ruruha mesifa ka mokhoa o bonolo ka li-dumbbells. Etsa likoetliso tse joalo ka makhetlo a mararo ka beke metsotso e 20. Bakeng sa ho ikoetlisa ka ho ikoetlisa, ho hlokahala hore ho sebelisoe litebelisoa tsa koetliso, likoti tse peli ho tloha ho tse peli ho ea ho tse 5,5 le sethaleng sa bohato kapa ntho e tlaase.
Koetliso ea boikoetliso: ho phalla ka leoto. Sena se tla etsa mesifa ea sefubeng, likoti le morao.
Ho hlokahala hore u eme ka poso ho tšoana le bakeng sa ho sututsa-matsoho, matsoho a ho kenya sefubane ho feta boemo ba mahetla, maoto a khumama ka mangole. Ho kopa matsoho marapong, leka ho tlisa sefubeng haufi le moo u ka khonang. Ebe hape tsoha matsohong a hao 'me u otlolle leoto le leng ka mor'a hao, u hule leotoana le eona. Tabeng ena, likoti li lokela ho koaloa, 'me mpa e huloa. Ebe o tsoela pele le maoto a mang.
Ho senya ka nako.
Literene mahetleng, matsoho, khatiso, lihlahisoa le maotla.
Tšoara matsohong a li-dumbbells. Ema e otlolohile, maoto a lehetla a arohane, ho kopa matsoho ebe o beha sefubeng, hoo lihlopha li shebisitsoeng fatše. Ho khumama ka mangole, roha hanyenyane, ebe o otloloha, ebe o hlophisa dumbbell e ka holimo ho hlooho ea hae, ha a ntse a retelehela ka ho le letona mme a phahamisa leoto le otlolohileng. Khutlela sebakeng sa pele mme u phete ka lehlakoreng le leng.
Motsu o thata.
Matšoao a morao le biceps a sebetsa.
Matsoho a beha setulo se tlaase joaloka pose-pose. Ka nako eo, letsoho le letona le hulloa ka pel'a hao, ha u qhaqha leoto le letšehali ho tloha fatše. Lokisa poso bakeng sa metsotsoana e seng mekae. Kamora hore u khutlele sebakeng sa pele, 'me u phete mokhoa ona ka lehlakoreng le leng.
Ho leka-lekana karolong e haufi.
E matlafatsa mochine oa khatiso, mesifa ea mantle ea oblique, sefuba le biceps.
Lula fatše, maoto a khumama ka mangole a be a behe ka pel'a hae, mokokotlo oa hae o fokotseha hanyane. E-ba hlokolosi hore e joalo. Matsoho a nang le li-dumbbells a hula ka pel'a hao. Ntle le ho kheloha ka morao, senya setopo sa 'mele. Joale qala butle-butle ho fetola 'mele ka ho le letšehali' me ka nako e le 'ngoe u tlohele letsoho la hao le letšehali ho ea ka lehlakoreng le tlase ho ea ka sekoting. Letsoho le letona ha le sisinyehe ka nako e le' ngoe. Ebe u khutlela tataisong ea pele 'me u phete mokhoa ona ka tsela e fapaneng.
Ho hatella ka lehlakoreng le leng.
Itokisa mesifa ea sefubeng, marako, matsoho le mahetleng.
Thema ka morao, marango a khumama, leoto le letona le lahleloa ka ho le letšehali. Matsoho a nang le li-dumbbells a khumama ka mahlakoreng ebe o beha maemong a sefubeng. Ho fokotsa menyako, hoholeha letheka ho tloha fatše 'me ka nako e le' ngoe, matsoho a nang le li-dumbbell a hulela seapeng. Khutlela sebakeng sa pele mme u fetole leoto.
Ho oela ka maoto.
E theha likoti, letheka le biceps.
Ema o otlolohile, beha maoto a hao ka bophara ba mahetleng a hao, matsoho a nang le li-dumbbells ka lehlakoreng le leng. Nka mohato o moholo oa ho hlobolisa morao 'me o tlohele tlhaselo e le hore lesoba le ka pel'a leoto le tšoane le fatše. Ka nako eo, u khumama matsoho, u hulise likoti tsa mahetleng mahetleng a hao, u boloke likhapha tsa hao haufi le 'mele. Joale tsoha 'me u phahamise leoto la hao le letona holimo, lengole le letona ka lekaneng la letheka. Ebe u beha matsoho fatše mme u khutlele sebakeng sa pele. Fetola lehlakoreng le ho pheta boikoetliso pele.
Lenaneo la ho ikoetlisa ka ho ikoetlisa ka beke.
Ke sona seo moralo oa koetliso o lokelang ho shebahala ka sona. Ke ho lakatsehang hore mefuta e meng ea matla, yoga le mekhoa e meng ea ho ikoetlisa e tsamaee ka mor'a e 'ngoe. Ntle le moo, li ka aroloa likarolo tse peli. Ka mohlala, hoseng metsotso e 10 ea yoga, le lisebelisuoa tsa ho etsa li-aerobics le mehloli ea matla mantsiboea.
Mantaha.
Matla a matla hoseng, le yoga metsotso e 10 mantsiboea.
Labobeli.
Matla a matla a metsotso e 20 hoseng. Aerobics nakong ea motšehare, le yoga metsotso e 10 mantsiboea pele a robala.
Laboraro.
Ke metsotso e 10 feela ea yoga pele u robala.
Labone.
Boima hoseng. Thapama, aerobics, le bosiu metsotso e 10 ea yoga.
Labohlano.
Ho phomola hoseng. Motšehare oa mantsiboea, aerobics, le mantsiboeeng a mang a 10 metsotso ea yoga.
Moqebelo.
Matla a matla a metsotso e 20 hoseng. Thapama, aerobics, le bosiu metsotso e 10 ea yoga.
Sontaha.
Ho tloha phomolong ea hoseng. Thapama, aerobics, le bosiu metsotso e 10 ea yoga.
Elena Klimova , haholo-holo setšeng