Ho sa tsotellehe lijo tse ntle tseo u sa li mameleng, palo ea hau e ke ke ea ba e nyenyane 'me e tšoane feela ka lebaka la thibelo ea caloric. Kahoo, haeba o batla hore 'mele oa hao o be motle haholo, u lokela ho ipha nako ea ho ikoetlisa. Ka mohlala, u ka etsa li-gymnastics lapeng bakeng sa tahlehelo ea boima ba 'mele. Mesebetsi e joalo ea 'mele e tlatsetsa ho chelete e eketsehileng ea lik'hilojule, e nang le phello e kholo ea ho lahleheloa ke boima ba' mele.
Ho ikoetlisa ka ho fetisisa lapeng
Boikoetliso bona ke ho fokotsa menoana le lirope: beha likarolo tsa maoto ka thōko ka thōko, beha matsoho a hao ka lethekeng la hao, u hatelle fatše, u eme fatše, 'me nakong ea squats u se ke ua itšetleha ka pele, phefumoloho e lokela ho ba e boreleli mme e se ke ea phefumoloha. Etsa lihlahisoa tse 25-30 ka tlase kamoo u ka khonang. Palo ea squats e lokela ho eketseha butle-butle. Boikoetliso bona bo thusa ho tlosa mafura a mangata ho feta maotong le maotong.
Koetliso e latelang - ho hlaseloa ka leoto le le leng. Nka nako e telele pele, u boloka matsoho ka lethekeng. Ka phefumoloho, theola lengole la leoto le ka tlaase ho moo ho ka khonehang, ebe o nyoloha butle-butle sebakeng sa pele le ho tsoa ka ntle. E-na le maoto ka thata, e mong le e mong o hloka tlhaselo ea 30. Ka beke e 'ngoe le e' ngoe e ncha ea mosebetsi e eketsa mojaro. Ka lebaka la boikoetliso bona, letheka le tla theoha 'me le be bonolo.
Koetliso e latelang bakeng sa sefubeng. Ho eena o hloka dumbbells, hammoho le benche kapa litulo tse tharo, tse behiloeng ka lehlakore. Robala fatše bencheng, u nke likobo matsohong a hao u li phahamise hloohong. Phefumoloha ka hohle kamoo ho ka khonehang ho phahamisa matsoho mahlakoreng, joale khutlisetsa matsoho a hau morao 'me u tsoele pele. Ho ikoetlisa ho pheta makhetlo a 12. U se ke ua lebala hore beke e 'ngoe le e' ngoe ho na le litlolo tse ngata le moroalo o lokelang ho eketseha. Ho ikoetlisa ho thusa ho etsa hore matsoele a fokotsehe haholoanyane. Ka mor'a moo re nka boemo bo lutseng bencheng, re nka letsoho le le leng sesebelisoa, re se phahamise ka holim'a sefuba 'me butle-butle re nke matsoho ka mor'a hlooho, ebe re khutlela sebakeng sa pele. Ho phefumoloha ho lula ho boreleli, ho sa lumelle li-intermittence. Pheta bonyane makhetlo a 15. Koetliso ena e thusa ho etsa hore matsoele a phahame haholo.
Mohato o latelang ke ho sebetsa sehlakeng. Re nka matsoho a metso e mehlano matsohong a rona, re e beha mahetleng 'me re e tšoara ka lipheletsong, re itšetlehile ka pele, re fetola torso ka ho le letšehali le ka ho le letona. Theko e lokela ho fetoloa ho emisa, ka matla a eona kaofela. Ho hlokahala hore bonyane ho be le mekhoa e metso e mehlano ea litsela tse lekaneng, ho eketsa butle-butle mojaro. Ho ikoetlisa ho thusa ho etsa hore letheka le be matla haholoanyane, 'me ho isa bohōleng bo bong o lahleheloe ke boima ba' mele.
Sebaka se kotsi ka ho fetisisa ke mpa. Hangata ka lebaka la hae u ke ke ua apara seaparo se thata kapa sesepa se khutsoanyane. Ho tlisa mpa, etsa mosebetsi o latelang: nka sebaka se ka morao, e le hore ho khoneha ho nka ntho e boima. Re nka matsoho bakeng sa ntho ena, re khumama ka mangole le ka pululo eo re e jarang ka holim'a lihlooho tsa rona, re ba theola ka ho inhalation. Pheta ka makhetlo a 10. Kamora moo, re lula fatše e le hore u ka tšoara maoto a hao ho hong ho boima, u khumama ka mangole, beha matsoho le hlooho ka sefubeng 'me u qale ho etsa lifofane tsa kutu. Koetliso eo e pheta ka makhetlo a 20-40. Sena se tla u thusa hore u tlose mafura a mangata le marang ka mpeng 'me u hlahise mochine o motle oa khatiso. Ka mor'a matsatsi a 14, o ka patala moroalo habeli.
Bakeng sa katleho e kholo ea boikoetliso bo boletsoeng ka holimo, u lokela ho fetisetsa ho eketsehileng hore u fumane setšoantšo, maeto a malelele a loketse haholo - a matlafatsa le ho senya maoto a hao. Lijo li lokela ho ba tse nyenyane ka hohle kamoo ho ka khonehang phofo le monate, bonyane hanngoe ka beke ho bohlokoa ho itokolla matsatsi. Ho kgothaletswa ho nka di-vithamine, hammoho le meroho le litholoana. Lijo tsa motšehare li lokela ho etsoa habonolo kamoo ho khonehang, e le hore u se ke ua imeloa ke mpa bosiu. Ka mor'a hore u ikoetlise, ho tla ba molemo hore u nke phapang e fapaneng - e tiisa letlalo 'me e thusa ho ipoloka u le toned. Lihlopha tse kang gymnastics ha lia lokela ho sitisoa, bonyane nako ea mosebetsi - libeke tse supileng. E thusa boikoetliso ba hoseng, e nyenyane, hoo e ka bang metsotso e 10-15 - e tla matlafatsa phello ea boikoetliso. E ka kenyelletsa ho matha sebakeng seo, li-squats, ho ikoetlisa ka mochine oa khatiso. Hopola hore katleho ea hau e itšetlehile ka uena feela!