Sebopeho sa matsoele
Mosali e mong le e mong o na le sefubeng se setle ke taba ea boikakaso. Empa haeba matsoele a le hole le ho phethahala, tseba hore hase ntho e 'ngoe le e' ngoe e lahlehileng. Ho ikoetlisa ka tsela e khethehileng bakeng sa sefubeng ho tla thusa ho boloka ho lekana.
Koetliso e khethehileng
1. Ema o otlolohile kapa u lule fatše, u nke sehlopha se otlolohileng kapa u lelekisa le ho otlolla matsoho mahetleng, ha u ntse u otlololla mahetleng le morao. Otlolla matsohong a sehlopha se otlolohileng kapa sehlahisoa, hohle kamoo re ka khonang re phahamisetsa matsoho ka mahlakoreng ebe re lula metsotsoana e 10 ka nako e feteletseng, ebe re khutlela matsoho a rona butle-butle. Re tla etsa lipatlisiso tse 15 kapa tse 20.
Li-exercising tse ling
1. Re tsoa ho sofa. Re tla otlolloa ka letsoho le otlolohileng ka sesepa, maoto a otlolohileng, litsie fatše, liatla tse hlakileng tlas'a mahetla. Re khumama ebe re sotha matsoho a rona e le hore sefuba se ama sofa. Lihlopha ha li hlahe. Etsa ka makhetlo a 15 kapa a 20
2. Re robala fatše, maoto a khumama ka mangole 'me re tla khomarela maoto a rona fatše. Re tla otlolla ka pel'a matsoho a rona ka li-dumbbells. Butle-butle re phahamisa matsoho lipakeng, ha re ame fatše ka matsoho 'me re tla be re liehile ho feta metsotso e 10 ka nako e feteletseng. Nakong ea ho khaoloa ha matsoho, re sheba hore mokokotlo ha o khumame, empa o hatella fatše. Pheta boikoetliso ka makhetlo a 20.
Matsoho a feletseng
U apara liaparo tse nang le matsoho a malelele, u se ke ua phahamisetsa matsoho a hao holimo, ho seng joalo letlalo la hao le hlabang, ho tloha setulong ho ea holimo, le tla bonahala.
Koetliso e khethehileng
1 . Re tla ema ka kotloloho kapa re tla lula setulong. Re nka matsoho a likoti tse boima ba lik'hilograma tse peli ho isa ho tse 5, li phahamise matsohong a ka holim'a hlooho 'me li khumamele lihlopha, ha re ntse re tla beha litlolo ka morao hlooho. Re phahamisa matsoho ka bobeli holimo ho lihlooho tsa rona, re otlolla matsoho a rona marapong. Haeba ho le thata ho sebetsana le litlolo tse peli, joale re tla nka e le 'ngoe,' me bakeng sa eona re tla nka matsoho a mabeli, ebe re tla eketsa mojaro. Re latela hore mokokotlo o ne o otlolohile, u se ke ua theoha. U se ke ua phunyeletsa liphahlo tse ngata, li li boloke haufi le hlooho. Pheta boikoetliso 10 kapa makhetlo a 20, ho etsa hore 2 kapa 3 e atamele.
Li-exercising tse ling
1. Ema e otlolohile, maoto a behoa bophara ba mahetleng, matsoho a nang le li-dumbbells bend e nyenyane ka mahlakoreng. Phahamisa matsoho mahlakore, ebe u ba theola fatše, u se ke ua tima matsoho. Re tla etsa mosebetsi ona ka makhetlo a 8 kapa a 10.
Tsoha ka ho toba, matsoho a phatlohileng mahetleng. Re hlalosa lihlopha tse feletseng ka tsela e le 'ngoe bakeng sa metsotso e le' ngoe ka matsoho a otlolohileng, ebe re hlalosa li-circles ka tsela e 'ngoe ka tsela e' ngoe. Re tla etsa li-circles tse 15 ka tatellano ka 'ngoe.
3. Thetsa ka mpeng, beha matsoho a hau ka matsoho ka matsoho. Etsa hore molala o phutholohe, mpa le morao. Ho tsoa boemong bona, phahamisetsa matsoho holimo ka lebelo le potlakileng. Re qala ka ho pheta-pheta makhetlo a 10, 'me butle-butle ho tlisa ho pheta-pheta tse 50.
Sebaka sa bothata - bothata
Leqhoa le tlase la swimsuit le kenyelletsa lesapo la mafura tlas'a mahetla a mahetla, kahoo ha o nke litšoantšo lebōpong, empa o khetha ho khutlela morao lenseng.
Koetliso e khethehileng
1. Lula ka mpeng ea hau, re kenella matsoho. Re etsa li-dumbbells tse chitja ka bobeli, ka makhetlo a 20 kapa a 25.
Li-exercising tse ling
1. Lula ka mpeng ea hau, re kenella matsoho. Re tla otlolla matsoho a rona mahlakoreng, re ba phahamise mme re ba tšoare sebakeng sena ka makhetlo a 20 kapa a 25.
2. Leshano ka morao. Matsoho ao re a hlapolang ka har'a lihlopha 'me re qobella hore re hatelle matsoho fatše. Etsa khatello ea 25.
Bothata ba ho silafatsa letlalo
Ha u rate ho apara li-t-shirts le corset, kaha li-creesttic creases haufi le li-underarm li senya feela ponahalo eohle.
Koetliso e khethehileng
1. Etsa likhapha matsohong a sefubeng, liatla tsa matsoho hammoho le menoana ea hau. Re beha matsoho matsohong a rona, re bonahala eka re penya ntho e itseng ho bona. Metsotsoana e seng mekae ea khatello e fetoha le ho phomola. Re pheta bonyane makhetlo a 30.
Li-exercising tse ling
1. Bua ka morao, koala mangole, re tla phomola fatše, re nke likobo matsohong a hao re li phahamise ka mahetleng a hau. Matsoho le 'mele a etsa lehlakoreng le nepahetseng, joale re otlolla matsoho a rona ka mahlakoreng, ka nako e le' ngoe re a khumama ka mahlakoreng. A re khutleleng sebakeng sa pele. Re pheta makhetlo a 15 kapa a 25.
2. Emisa, beha maoto a rona ho feta mahetleng, otlolla matsoho a rona ka maoto. Ka tsela e 'ngoe u khumame ka lehlakoreng, ebe u na le letsoho le le leng, ebe ka lehlakoreng le leng. Re tla pheta makhetlo a 20 ka letsoho le leng le le leng.
Sebaka - sebaka sa bothata
Ha u hloke lebanta kapa lebanta, li ka hatisa feela hore ha ho letho le le leng la letheka.
Koetliso e khethehileng
1. Ema e otlolohile, maoto a mahetla a arohane, matsoho a otloloha ho lehlakoreng le leng. Tlohela ka ho le letona, nka letsoho la hao le letona hape, 'me u furalle letsoho la hao le letšehali ka ho le letona, ama sefuba. Matsoho a tlameha ho latela ka tsela eo 'mele o tsamaeang ka eona. Re boloka mokokotlo o otlolohile, lokisa letheka. Re finyella boholo ba boholo. Ebe u sheba ka letsohong le letšehali ' Re tla phethisa lithapelo tse 30 ka lehlakoreng le leng.
Koetliso e eketsehileng
1. Leshano, khumama maoto ka mangole, beha maoto fatše, matsoho a otlolohe ho ea mahlakoreng. Re theola mangole ka ho le letšehali, 'me re hula' mele le letsoho le letšehali ka ho le letona, ka nako eo. Etsa liphutheho tse 20 tseleng e 'ngoe le e' ngoe.
Belly - sebaka sa bothata
U tla khotsofatsoa ke liaparo tse hlephileng tse nang le lesela le holimo, feela ba bang ba ke ke ba pata mpa
Koetliso e khethehileng
1. Lula fatše, beha tlas'a lehlaka la palema ho boloka mokokotlo oa hao, maoto a otlolohile. Phahamisa maoto ka holim'a fatše ka likhato tse 40 kapa 50 'me u li theole fatše. Etsa ka makhetlo a 20 kapa a 30.
Li-exercising tse ling
1. Re lutse moeling oa setulo, a re hlokomeleng setulo. Butle-butle maoto a rona a otlolohileng, fihla ka lehlakoreng le letona pakeng tsa 'mele le maoto. Re sebetsa le mochine o ka tlaase, u se ke ua re koala. Re tla theola maoto, re tla phethisa li-ascension tse 15.
Boca - sebaka sa bothata
Ha u apere liaparo le tekete e khutsoanyane, 'me pakeng tsa tsona ha ho na sekhahla sa' mele o hlobotseng, joalo ka ka lebanta la li-trous u ka bona mafura a mangata.
Koetliso e khethehileng
1. Ema ka ho toba, beha maoto ka bophara ba mahetleng, a re theoheleng matsoho ka likobo tse boima ba boima ba lik'hilograma tse peli ho isa ho tse 5. Re tla phethisa sepakapaka ka lehlakoreng le letona, ka letsoho le letona ho tswa ho li-dumbbells re tla theola leoto, phahamisetsa letsoho le letšehali. Joale re tla khutlela sebakeng sa pele. Re tla etsa mosebetsi ona ka tsela e fapaneng. Re tla etsa maralla a 15 kapa a 25 ka lehlakoreng le leng.
Li-exercising tse ling
1. Ema ka ho toba, beha maoto a hao ka bophara ba mahetleng a hau. Matsoho a apare lebanta la hao kapa a phahamisetse ho ea mahetleng. Re fetisetsa mahetleng ka ho le letona, re hula 'mele ka mor'a bona, re siea letheka le sa sisinyehe, joalokaha eka le tiile.
Karolo e ka hare ea liroto
Ha mocheso o ntse o chesa, o apara litelu, ho tloha ka hare ka lilamong, maoto a tla shebahala a le bobe ka motsotsoana, o tla bona letlalo le hlephileng.
Koetliso e khethehileng
1. Re robala fatše, re tla phahamisa maoto. Re tla atolosa maoto a rona hanyenyane ho fumana lehlakoreng le leholo pakeng tsa bona. Re otlolla holimo ka likhase, robala ka ho toba, li tšoere sebakeng sena ka metsotsoana e 15.
2. Ka mor'a moo re ala maoto a rona ka lehlakoreng le letona 'me re li tšoara sebakeng sena ka metsotsoana e 15. Qetellong, re otlolla maoto a rona ka bophara, e le hore lengole le lule le otlolohile, re tsoela pele ho hula likausi tsa rona, ebe re lula metsotsoana e 15. Tsoela pele mosebetsing ona, o se o ntse o le ka morao-rao, ka lehlakoreng le letona le ka lehlakoreng le letona ka ho tšoara boemo bona ka metsotsoana e 15. A re tloheleng maoto ka metsotsoana e 15, phutholoha. A re qale ho ikoetlisa hape.
Butle-butle, ho itšetlehile ka maikutlo, ho tla ba le tsitsipano e fokolang, mesifa e sisinyeha, re tla tlisa nako ea ho lieha ho fihlela motsotso o le mong, palo ea ho pheta-pheta ho fihlela makhetlo a 10.
Koetliso e eketsehileng
1. Emela lifahleho, maoto, matsoho a phomole ka morao setulong kapa a roale lebanta. Phahamisa leoto le letona le phahame, u se ke ua le khumamela kapa ua le theola. A re ke re etse liemahale tse 20. Ebe u pheta mokhoa ona ka leoto la hao le letšehali.
Cellulite maotong
Theko e tla ba poloko ea hau, e tla pata menyako ea cellulite.
Koetliso e khethehileng
1. Leshano, maoto a khumama ka mangole, a beha maoto fatše, matsoho a otlolla mahlakoreng. Tšoaea likoti. Butle-butle letheka, u se ke ua tlosa hlooho fatše 'me u se ke ua khaola mahetleng, sekoti se senyenyane se ka morao. A re khutleleng boemo ba pele, phomolang menoana. Re pheta makhetlo a 15 kapa a 20.
Koetliso e eketsehileng
1. Re lutse fatše, re tla itšetleha ka letsoho le letona, re omele setulong. Beha leoto la leoto le letšehali, u phunyeletse letheka la leoto le letona, ebe leoto le letona le tla ba le ka tlas'a leoto le letšehali le khumame ka mangole, beha setsoe sa letsoho le letšehali lehetleng le letšehali.
2. Phahamisa leoto le letona, karolo ea 40% ea fatše, 'me u e khumamele hanyenyane ebe ue thibela, e tšoere sebakeng sena metsotsoana e 10. Re e etsa ho fihlela re utloa tsitsipano ka har'a mesifa. Joale re tla etsa mosebetsi ona ka leoto le letšehali, re itšetlehile ka letsoho le letšehali le leoto le letona.
Mangole a tletseng
U apara bolelele ba maxi e le hore ho se ke ha e-ba le motho ea bonang maqheba a hao a teteaneng a bobebe
Koetliso e khethehileng
1. Ema e otlolohile, maoto a mahetla a arohane, a nke litlolo ka letsoho ebe o li hatella mahetleng. Re tla etsa litlhaselo tse 15, li-squats.
Li-exercising tse ling
1. Ema e otlolohile, maoto a mahetla a arohane, a theoha 'meleng. Re tla ema holim'a lisepa, ebe re tla oela lirethe, re tla lula fatše, re tla fetisetsa matsoho pele hore re se ke ra felloa ke tekano. Joale re tla khutlela sebakeng sa pele le ho lula fatše. Re tla etsa lipatlisiso tse 15 kapa tse 25.
2. A re ke re nke boemo boo re lutseng holim'a setulo, mangole a khumama, matsoho a atamela pele. Sebakeng sena, re tla lula nako e telele, bakeng sa sephetho se setle, re tla ba boemong bona metsotso e 10 kapa e 15. Etsa mosebetsi oa 2 kapa o 3 ka letsatsi.
Ho tseba libaka tsohle tsa mathata, le ho etsa li-exercising, u ka sebetsana ka katleho le mathata ana. Bakeng sa basali, ena e tla ba tataiso e ntle ea ho sebetsana le setšoantšo sa hau le ho se khutlisa ho tloaelehileng.