Ho thata haholo ho theola boima ba mahetleng le mahetleng, empa hoa khoneha! Ka nako e sa lekanyetsoang tlosa masapo a mafura ka morao, re tla bua sehloohong sena. Latela keletso ea moetapele oa rona, 'me mafura a hao a tla fetoha mesifa ea morao!
Molao oa pele ke mokhoa oa ho tlosa marako ka morao: taolo ea matla
Ntle le phepo e nepahetseng, ho lekanngoa ke liprotheine, mafura le lik'habohaedreite, ho tlosa masapo a mafura ka morao ho ke ke ha khoneha. Mafura a maholo a ka morao a sebetsa joaloka nkho ea kamele, empa ho e-na le metsi a bokella mehloli ea matla ho feta lik'halori tse ngata. Ka hona, mohato oa pele oa ho khutlela mesifa ke phepo e nepahetseng .
Hape u tla tlameha ho fokotsa tšebeliso ea lipompong, litapole, lijo tse nang le letsoai le mafura. Tlosa "ho senya" le salate ea meroho le yogurt - e monate ebile e molemo. Etsa metsoalle ka puso e nepahetseng ea metsi 'me u noe bonyane 1.5 a etsang dilitara tse metsi a hlakileng.
Haeba boima ba hau bo ka holimo ho 70 lik'hilograma, re u kgothaletsa hore o lule ho jang "di-peteral" tse 7 kapa "Atomic" .
Molao oa bobeli ke mokhoa oa ho tlosa marako ka morao: botle bo tsamaea
Ha hoa lekana ho fetola matla bakeng sa liphetoho tse feletseng. Lipapali tse sebetsang feela li tla tsosolosa bonngoe le mohau ho 'mele. E le ho tiisa lesapo la mafura ka morao, etsa ka makhetlo a 4-6 ka beke bakeng sa li-cardio tse matla le li-exercice tsa aerobic. Tsela e bonolo le e sebetsang ka ho fetisisa e sebetsa kapa e sesa. 'Me haeba o ea letamong e ke ke ea e-ba motho e mong le e mong, joale ho ipehela lebaka la ho tsota ha ho joalo.
Qala ka thōko ea lik'hilomithara tse 1 'me u ntlafatse sephetho sa mosebetsi o mong le o mong ka ho fetisisa ho fihlela ka 100-200 m. U se ke ua tloha sebakeng sa lipapali, haeba u sa koetlise metsotso e 30. Sebelisa nako e setseng bakeng sa ho qhaqha thapo. Etsa bonnete ba hore o futhumala, o otlolla le ho otlolla ka morao ho matha!
Bakeng sa ho sebetsa lapeng, khetha li-cardio complexes bakeng sa 35-45 metsotso. Re fana ka livideo tse ntle ka ho ikoetlisa ho re ho na le monate ho mafura 'meleng.
Puso ea boraro ke mokhoa oa ho tlosa mekotla ka morao: ho ikoetlisa
Ha ho motho ea ileng a hlakola koetliso ea matla. Ba theha boemo bo nepahetseng, mefuta ea thobalano le ho chesa mafura a tlaase. Re entse rarahaneng e sebetsang ho tlosa mekotla ka morao. Re futhumala hantle mme re qala!
Koetlisa nomoro ea 1. Temo ea limela ka mahlakoreng a nang le maralla - makhetlo a 15
Boloka maoto a rona hammoho, ho senya hanyenyane le ho senya setopo. Matsoho a khumama ka mahlakoreng a ho kenya mesifa ea morao. Re phahamisa matsoho le likoboana ho fihlela li bapisoa le fatše, re etsa phomolo e tebileng nakong ea ho ikatisa.
Re leka ho etsa boikoetliso ntle le li-jerks 'me re hlokomele ka tieo tsela e tsitsitseng. Re latela matsoho, ha hoa lumelloa hore letsoho le leng le lokela ho ema kapele.
Koetlisa nomoro ea 2. Etsa likoti tse nang le sekhahla fatše - makhetlo a 15
Re hatella mangole ka sebaka se fapaneng sa maoto le ka letsoho le otlolohileng. Ka letsoho la mahala u nke sekontiri 'me u se khutlisetse morao, le sekoahelo sa hau. Re phahamisa ka holimo kamoo ho ka khonehang, re phefumoloha ka matsoho a rona. Ha motho a theoha, sekoti ha sea lokela ho ama fatše. Boima bo khothalletsoang - 2 kg.
Koetlisa nomoro ea 3. Ho phahamisa mohaho oa "Hyperextension" - makhetlo a 20
Re robala setulong se phahameng, mokokotlo oa sofa kapa benche e nang le beisine le karolo e ka holimo ea lirope. Likotlolo li khomarela ntho e boima, e leng makhetlo a 2-3 ho feta boima ba hao kapa u kope motsoalle hore a tšoere maoto. Fokotsa 'mele ho e-na le mahlakore a 90 le ho e phahamisa ka hohle kamoo ho ka khonehang. Ho tlosoa ha metsi ho phahama.
Ho qobella ho ikoetlisa, ho tlosa masapo a mafura ka morao, le ho phomola ha mesifa e mengata, re apara sefuba ebe re nka boima bo eketsehileng, mohlala, halofo-lita ea botlolo lehlabathe.
Hyperextension e bolela hore mosebetsi oa ka morao ha o sebetse feela, empa hape le mochine oa khatiso esita le moprista. Ke tsela e feteletseng ea karolo ea mesifa ea tau ka boikoetliso bo le bong. Ka lebaka leo re fumana silhouette e nyenyane, mesifa ea pumped le ho khutlela morao.
Koetlisa 4. Sefubelu se tsitsitseng le ho tlosoa ha matsoho ka makhetlo a 15
Re robala ka mpeng, re nka likobo kapa likopa matsohong a rona, re tlosa sefuba ho tloha fatše ebe re li beha sebakeng sena. Qalong, phomola ho hong ho nang le maoto. Re boloka mokokotlo ebe re tlosa matsoho a kobehileng ka mahlakoreng ho fihlela ho kopana le makhasi.
Re beha matsoho a rona pele. Qetellong leketletse metsotsoana e 15 ka letsoho la morao ka morao.
Tlhōrō e babatsehang ea ho khutlela lapeng.
Puso ea bone ke mokhoa oa ho tlosa marako ka morao: mokhoa, ho pheta-pheta le ho phefumoloha
Ka morao ke sebaka se bohloko haholo sa 'mele. Etsa li ikoetlisa butle-butle mme u be le mesifa e futhumetseng feela! Hangata ho hlokomoloha ho lebisa liphellong tse tebileng: ts'oaetso ea discvertebral disc, ho falla ha li-vertebrae, ho ruruha ha methapo ea methapo sebakeng seo ho ithutiloeng ho sona, ho felisoa ha li-vertebrae le litšabo tse ling tsa bongaka.
Fumana ka hloko mokhoa oa ho bolaoa. Etsa lisebelisoa hantle le ka mokhoa o tsitsitseng, ha ho na mehato e tsosang takatso, litšitiso ho lipuisano le ho shebella li-serial. Tsepamisa maikutlo feela ka ntho e le 'ngoe - ho sebetsa mokokotlong oa hau. Utloa bohloko bohle.
Sheba phefumoloho, ho etsa phefumoloho motsotso oa boikhathollo le pululo e nang le tsitsipano.
Mokhoa oa rona o rarahaneng oa ho ikoetlisa, ho tlosa lihlopha ka morao, o etselitsoe lihlopha tse 2-3 tsa makhetlo a 15-20.
Koetlisa ka kelello! Mahlohonolo!