Ho senya matsoho le marako holim'a bra e atisa ho ba bothata bo tloaelehileng ho banana le basali ba bangata. Re potlakela ho khahlisa, bothata bo rarolloa! Ho lebala ka ho sa feleng ka ho fanyeha "mapheo" le mafura, u tla tlameha ho sebetsa ka thata 'me u qale ho ja hantle . Ho ke ke ha e-ba bonolo ho fokotsa bothata, 'mele o motle ke mosebetsi, eseng liphatsa tsa lefutso. Kahoo, kajeno re bua ka mokhoa oa ho tlosa mafura sebakeng se tlas'a sesole.
Ke hobane'ng ha mafura a hlaha tlas'a marang-rang?
Ka mokhoa o tsotehang, empa esita le banana ba mosesaane ba na le matlalo a letlalo holim'a bra. "Tlhaho", - u re. 'Me u tla be u fositse ka ho feletseng. Likhohlopo tsa "litsebe" li hlaha ka mabaka a mahlano:
- Botenya bo bongata ba 'mele;
- Letlalo la Flabby ka lebaka la mesebetsi e tlaase;
- Boikokobetso le maemo a sa tloaelehang;
- Line ea khethollo e khethiloeng;
- Matšoao a Flabby ka lebaka la ho haelloa ke ho ikoetlisa.
Ho tsoa litlokotsing tse le 'ngoe recipe - ho ikoetlisa, lipapali le lijo. Ha u elelloa, potso: mokhoa oa ho theola boima ba 'mele tšimong, o ile a rarolla ka thabo.
Tsela ea ho tlosa mafura a tsoang tlasahare: ho ikoetlisa le livideo
Pele ho ikoetlisa ka mokhoa o rarahaneng, re hloka mofuthu o motle oa 'mele o ka holimo,' me re tla sebetsa le oona. Re nka rug, metsi, retelehele 'mino' me u qale!
- Re roba molala ka litsela tsohle, re etsa hore hlooho e khelohe mahlakore ebe e reteleha.
- Re tšoara mahetleng, sefahleho le lihlopha tsa letsoho ka mekhahlelo e chitja ka makhetlo a 8 ka pele le ka morao. Re chenchana ka matsoho a otlolohileng, hape, ka makhetlo a 8.
- Re etsa matsoho ka pel'a sefuba feela joaloka sekolong. Re otlolla lihlopha tsa rona hantle ebe re tlisa mahetleng a rona. Mosebetsi oa rona ke ho futhumatsa seaparo sa mahetla. Ho pheta-pheta ho 10.
- Letsoho le leng le phahame, le hatelitsoe ka kamele, le leng ka tlase. Re fetola boemo ka litlaleho tse peli. Re etsa makhetlo a 8.
- Hona joale re beha matsoho a otlolohileng ka pel'a sefubeng se lekaneng ho ea fatše 'me re hasana ka maqhubu ho ea mahlakoreng, ho fokotsa mesifa. Re latela molato oa matsoho. Linako tse 15.
- Re etsisa boemo ba matsoho a senokoane ha lepolesa le mo romella sethunya. Hona ke hanyane ho tloha hloohong, liatla li lebeletse ka thabo. Ho tsoa sebakeng sena re phahamisa matsoho holimo, ho otlolla 'mele. Re etsa makhetlo a 15 kapele.
- Tšoara matsoho a hau ka bolokolohi 'me u tsoele pele ho mojaro oa matla.
Ka hona, sepheo sa rona hase ho pompa li-biceps, empa ho lla seaparo sa mahetla. Ka hona, re ikoetlisa ka boima ba 'mele ea rona le ho bebofatsa bonyane. Litlolo tsa linokoana tse 1-1.5 kapa li-0.5 l ka lehlabathe / lefats'e li tla e etsa. E bula boikoetliso ba rona ba boikoetliso bo ratoang - ho suthela.
Koetlisa nomoro ea 1. Ho hatella le ho hatelloa ka mangole-linako tse 15-20
Re khumama, maoto a phahamisa hoo pakeng tsa manamane le maotla a thehiloeng ka lehlakoreng le leholo ka tsela ea nonyana "V". Matsoho sepakapakeng, matsoho a lebeletse. Bohōle bo pakeng tsa matsoho boa u phutholoha. Hona joale otlolla setulo sa morao-rao, boloka esele ka lebelo le le leng 'me u qale ho penya.
Koetlisa nomoro ea 2. Hlahloba ka ho tsepamisa maikutlo lintlheng tsa letsoho-lehlakore - makhetlo a 10 ka letsoho le leng le le leng
Ha re fetole boemo bona, re mpa re phomola matsoho holim'a li-dumbbells. Kahoo, triceps, thoracic le deltoid mesifa e tla sebetsa haholoanyane, e bolelang hore mafura a tla tloha tlas'a marang-rang. Karolo ea pele ea boikoetliso e phunyeletsoa. Ea bobeli - re tlosa letsoho ho tloha sekotong se seng ho ea ka lehlakoreng pele ho lehlakoreng le fatše, ho kheloha hanyenyane ka sekotlolo.
Ho fumanoa li-push-up tse 20 le mefuta e 10. Ha ho motho ea itseng ho tla ba bonolo. Re bontša mamello mme re fetela pele. Qetellong, ena ke mafura a hau a mafura.
Koetlisa nomoro ea 3. Phello e meraro - makhetlo a 10
Re robala maotong, maoto a rona a khumame ka mangole. Matsoho a sefubeng a tšoere litlolo. Re ba hlahisa ka nako e ts'oanang, ebe re otlolla matsoho a rona mahlakoreng, hape re nyoloha holimo - ke nako e le 1. Ha u ikatisa, boloka lilomo tsa hau li sekametse ka ligrari tse 15. Ke boemo bona bo fanang ka mojaro meleng, eseng manonyeletso le li-ligaments, haeba u boloka matsoho a hao a otlolohile.
Ho matlafatsa ka mokhoa o phethahetseng le ho pumpa mesifa ea pectoral, e sebetsang likotong tse tlas'a matsoho le ho haha sehlopha sa deltoid.
Koetlisa 4. Ho sesa fatše - makhetlo a 10
U, matsoho a ka a ntse a tuka, empa ha re tele! Re lula fatše, matsohong a litlolo tsa bo-'mampoli 'me re etsa boikoetliso bo bonolo-ho fetola maemo a matsoho. Hantle feela joalokaha re entse ka mofuthu. Re se ke ra beha matsoho fatše, re loantša mesifa eohle.
Papaling ena, mokoetlisi o fana ka khetho e fapaneng hanyenyane le ho tlosoa ha matsoho ho tloha setulong ka pel'a sefubeng. Etsa seo u se ratang. Phello e ts'oana.
Koetlisa nomoro ea 5. Litlhaka ka morao
Bona video eo u ka e etsang joang ho tlosa wrinkles le mafura tlas'a marang-rang. E latela ka hloko ts'ebetsong mme u leke ho se otla ka sekoti sehlaheng. Re u eletsa hore u etse mosebetsi ona ka pel'a seipone.
Koetliso e ntle le ho u bona!