Ka lebaka leo, mokhathala oa khatello o ntse o kenella, 'me thahasello ho koetliso e fela. Ho sena sohle ha sea ka sa etsahala ho uena, re hlophisitse mohaho o tla hlahisa metabolism, hammoho le ho matlafatsa sepheo sa lihlopha. Qala ka 5 mekhoa ea motheo ea matla. Ha o se o loketse, ithute tse latelang tse tharo, butle-butle ho eketsa palo ea mekhoa le ho imetsa. Eketsa koetliso ea cardio, morero oa eona o hahiloeng ka molao-motheo oa ho eketseha butle-butle ka matla. Haeba u kopanya likarolo tsena tsohle, ho lumellana le takatso ea ho tsoela pele u ikoetlisa li tla tiisetsoa ho uena. A re boneng hammoho hore na re ka sebelisa mekhoa ea ho ikoetlisa joang ho tlosa mafura a thekeng.
Re accelerate metabolism
Qala ka metsotso e 5-10 ea tlase e tlaase ea cardio. Koetlisa makhetlo a mararo ka beke, u phomola bonyane letsatsi le le leng pakeng tsa lihlopha.
Ho pheta-pheta, ho atamela le ho imetsa
Lekala 1. Haeba u le moqalang, etsa lihlopha tse 1-2 tsa ho pheta-pheta mekhoa ea motheo ea 5 ka tatellano ena. Kamor'a mesebetsi e meng le e meng e 4-5, eketsa moroalo ka 10%. Kamora khoeli, u ka ea boemong ba 2. Ha mojaro o kopana le oa pele, eketsa lisebelisoa tse 3 tse rarahaneng.
Lekala la 2. Haeba u ikoetlisa ka likhoeli tse fetang 3, latela lihlopha tse 2-3 tsa ho pheta-pheta lipapali tsa motheo. Ka mor'a hore u sebetse ka makhetlo a mane, eketsa matla ka 10%. Kamora 'khoeli, tseba lithuto tse eketsehileng tse 3. Qetellong ea karolo ea matla, etsa lihlopha tse 2 tsa ho pheta-pheta tsa mosebetsi leha e le ofe o etsoang mochine oa khatiso, ka mohlala "baesekele". Hitching. Tšoara lihlopha tsa mesifa e meholo, li tšoere e 'ngoe le e' ngoe e otlolla metsotsoana e 15-30
Lithuto tsa motheo
Ho kopanya ho kopantsoe. Li-quadriceps, mesifa ea menoana le ka morao ea lirope li sebetsa. Beha benche ea boikoetliso pakeng tsa litepisi tsa simulator e le hore bofelo ba eona bo ka tlase ho sefate sa morara. Ema ka morao ho sefapano (maoto a mahetla a arohane ka thōko ea lisenthimithara tse 45), u se tšoare ka sephara se ka holimo. Ha u ntse u tšoere mochine oa khatiso ka thata, theoha ho fihlela likhama li lekana le fatše. Butle-butle khutlela sebakeng sa pele mme u etse 1 mokhoa oa ho atamela. Ebe u tsamaisa maoto ka tlas'a mokopa, u li behe ho feta mahetla 'me u hlahise li-sock 45 °. U khumama ka mangole 'me u etse squat-plie, u leke ho ama likoti tsa bench. Tšoaea le ho pheta-pheta. Qalong e ne e lekanngoa: ho fihlela ho 12 lik'hilograma.
Chesa mafura, u hlahise mamello
Khetha mofuta ofe kapa ofe oa ho etsa lintho tse itseng tsa aerobic. E ka ba ho matha kapa ho tsamaea, ho qhaqha thapo, ho tantša, ho itokisetsa ho cardio. 'Me u se ke ua lebala ka mofuthu-le ho otla.
Elbow cable cable
Matšoao a karolong e ka hare ea morao, morao mahetleng, biceps le mosebetsi oa khatiso. Beha bolo ea boikoetliso ka lehlakoreng le letšehali la terene ea ho hula ka mohala ka thōko ho leoto le le leng ho lona. Tlanya sebopeho ho ea ka tlase. Itšetleha ka bolo ka knee ea hao e letšehali le letsoho le letšehali. Tšoara sebetsana ka letsohong la hao le letona, letsoho le sheba ka hare, mokokotlo o otlolohile, mochine oa khatiso o senyehile. Ho khomarela sefahleho, hula sekontiri tlase sefubeng, mahetla le letheka ha li hlahe. Butle-butle letsoho la hao, etsa likarabo tsohle. Fetola matsoho 'me u nke mokhoa o mong. Qalong o ile oa lekanngoa: 5-10 lik'hilograma.
Lunge le ts'ebetso e hlahisang likhetho
Ho na le li-quadriceps, mesifa ea menoana, ka morao mahetleng, manamane le ho hatisa. Beha phase-platform ka thōko ho i m ho tloha ho cable traction simulator. Tlanya sebopeho ho ea ka tlase. Ema ka morao ho mohato le sefahleho ho simulator, ka matsoho a otlolohileng u utloisise sephethephethe. Beha leoto le letona ka lehlakoreng le ka thōko la sethaleng, hanyetsa khatiso mme u tlose makhasi. Oela ka marung e le hore lengole le letšehali le ne le le ka holim'a mangole, 'me le letona-le shebile fatše, u se ke ua khumama likhahla tsa hao. Fokotsa maoto 'me u sebelise mokhoa o mong pele, ka leoto le leng. Boima ba pele: 10-20 lik'hilograma.
Push-up dumbbells
Matšoafo a sefubeng, ka mahlakoreng, ma-triceps le mosebetsi oa khatiso. Fumana ka mangole. Matsoho a itšetlehile ka litebelisoa tse boima ba lik'hilograma tse 4 ho tloha hanyenyane haholoanyane ho feta mahetleng. Lokisa khatiso. 'Mele o lokela ho theha mola o otlolohileng ho tloha hloohong ho ea mangole. Ho theosa le moo, otlolla likhahla tsa hao mahlakoreng ho ea mahetleng. Fokotsa matsoho, u khutlele sebakeng sa pele. Pheta hape.
Ho fana ka matsoho
Biceps e sebetsa, hammoho le ka morao ka morao. Ema o otlolohile, beha maoto a hao ka bophara ba mahetleng, matsoho a nang le li-dumbbells a theoha ka bolokolohi 'meleng, lifate tsa palema li shebile pele. Ho koahela likhapha tsa hao, hula li-dumbbells mahetleng a hao. Hōlisa liatla tsa hau kahare mme u hatelle pele, 'me u se ke ua khumama. Khutlela sebakeng sa pele mme u pheta. Litekanyo: li-dumbbells tsa 2-6 kg.
Liketso tse rarahaneng
Ema sethaleng
Mosebetsi oa quadriceps, hammoho le mesifa ea menoana le ka morao ea lirope. Beha leoto la hao le letšehali bohareng ba benche, e nepahetseng-e itšetlehile ka menoana. Litlhaka li qobelloa ho ea mahetleng. Tlosa leoto la hau le letona mme u nyolohele bencheng, u fetise boima ba 'mele ka leoto la hau le letšehali. Ebe o khumama lengole le letona ebe o le phahamisa lekaneng. Ha u sa tsamaee leoto le letšehali, khutlela sebakeng sa pele. Etsa tsela e le 'ngoe pele ka e' ngoe, ebe leoto le leng. Litekanyo tsa pele: likoti tsa 1-4 lik'hilograma.
Khutlisa ho hula ka mohala ka pel'a hao
Etsa ka mor'a boikoetliso ba bobeli. Matšoafo a sefubeng, karolo ea pele ea mahetla le mosebetsi oa mpa. Tlanya sefate sa morara ho sehlopha se ka tlase sa mochine oa likhetho. Ema ho simulator ka morao ea 30 cm ho tloha ho eena, bophara ba mahetla ka bophara. Tšoara marang-rang a ka hare holimo, mohala o feta pakeng tsa maoto.
Tlosa bolo ea boloetse
Etsa ka mor'a boikoetliso ba bohlano. Triceps, mesifa ea sefubeng se ka holimo, ka mahetleng le mosebetsing oa mpa. Thetsa matsoho a hao a otlolohileng holim'a bolo, matsoho ka bophara ba mahetleng. Ebe u khutlela morao hanyane, maoto a arohane. Lokisa khatiso. Ha u ntse u khumama matsoho, u theohe fatše, ha u ntse u boloka likhapha tsa hau haufi le 'mele kamoo ho ka khonehang. Khutlela sebakeng sa pele mme u pheta. Ho eketsa mojaro, itšetlehile ka lisokisong, eseng ka maoto.
Liphiri
Matšoao - sebōpi sena, moo mafura a chesang teng. E le hore u atlehe ho haha mesifa e ngata, ho koetlisa feela ha hoa lekana. Ho boetse hoa hlokahala ho hlahloba tekanyo ea phepo e nepahetseng le ho ja liprotheine tse lekaneng. Ho ja lijo tse fokolang haholo ho etsa hore 'mele o fetole mokhoa oa "ho sebelisa chelete", ka lebaka leo, metabolism e fokotseha. Ja hangata le butle-butle, hantle - ka makhetlo a 6 ka letsatsi. Ka mokhoa ona, o ka boloka tsoekere ea mali 'me u qobe ho ja haholo. Netefatsa 'mele oa hau ka lijo tsa tlhaho tse feletseng le ho fokotsa ho sebelisoa ha lijo tse hloekisitsoeng (monate le phofo). O hloka bonyane lihora tse robeli tsa boroko ka letsatsi. Hlophisa nako ea hao, lebisa tlhokomelo ho se etsahalang 'me u se ke ua ipeha kotsing.