Ka karolelano, motho o lahleheloa ke kotara ea matla a hae a mesifa ha a le lilemo li 70 le halofo ea 90s. Etsa boikoetliso ba aerobic feela ha bo lekane. Haeba u sa ikoetlise matla, u tla fokola, 'me ts'ebetso e tla fokotseha.
"Nka 'me u" pente hape ho na le litlelase tse rarahaneng bakeng sa nts'etsopele ea matla. U kanna ua hloka lethathamo le leng ka mokhoa oa li-dumbbells tsa bohloeki. Empa haeba u ncha, u ka sebetsa ka boima ba hau feela. Hape, u se ke ua lebala ho ikoetlisa ka mokhoa o nyane pele koetliso e kholo - mosebetsi oa aerobic bakeng sa metsotso e 5-10 e tla lekana. Etsa 1-3 molemong oa boikoetliso ka mong ho latela koetliso ea hau ea 'mele.
1. fucks
Ho ameha eng: Buttocks, Tiso Ka tloaelo, Quadriceps, caviar. Mokhoa oa ho Etsa:
- Ema ka kotloloho, maoto a bophara ba mahetla.
- Tsamaea pele ka leoto le letona, ho khumama lengole ka li-angles tse nepahetseng. Etsa bonnete ba hore ha e ea tsoa menoana ea leoto. Seropi se lokela ho tšoana le mokatong. Lengole la leoto le letšehali le nkiloe mobung, empa ha le e ame. Thibela mokokotlo oa hao ho otlolohile. Tšoara boemong bona ka metsotsoana e 5.
- Khutlela boemong ba ho qala. Pheta leoto le leng la motho eo.
⏱ Reka makhetlo a 1012 makhetlo a 10-12.
2. squats ka matsoho a phahamisang
Ho ameha eng: linotsi, Quadriceps, li-Quadrices, li-triceps, mesifa ea makhapetla, morao le mahetla le mahetleng. Mokhoa oa ho Etsa:
- Ema ka kotloloho, beha maoto ka lirope tse nyane tse pharalletseng. Matsoho a otlolohile hantle 'meleng. Nka li-dumbbells haeba u batla ho eketsa mojaro.
- Matsoho a khumama ka matsoho, phahamisa borashe ka holim'a mahetla, palema e hola ka morao.
- Butle-butle squat, ho oela thepilise fatše, le ho tiisa li-buttocks morao. Etsa bonnete ba hore mangole ha a tsamaee ka lebaka la menoana ea maoto. Boloka mokokotlo oa hau o otlolohile.
- Sutumelletsa 'mele u otlolla matsoho a hau ka holim'a hlooho ea hau.
- Khutlela boemong ba pele.
⏱ Reka makhetlo a 812.
3. Platck
Ho ameha eng: mesifa ea maoto, makhapetla, mokokotlo, sefubeng. Mokhoa oa ho Etsa:
- Robala ka mpeng. Phahamisa, e tšehla liheleng le phatla. Leoto la menoana. Otlolla 'mele moeling o bataletseng. Etsa bonnete ba hore mpa ea sekheo ha e pholohe, 'me masetla a ne a sa noele.
- Tšoara boemong bona bonyane metsotsoana e 30. U ka fokotsa kapa u eketse nako ena ho latela koetliso ea hau ea 'mele. Ho thatafatsa mosebetsi, phahamisa e le 'ngoe ea maoto ebe u lokisa ntho ena.
4. Tobetsa holimo
Ho ameha eng: Tobetsa, litlolo, mahetla, mesifa ea matsoele. Mokhoa oa ho Etsa:
- Ema ka bareng ka matsoho a bolelele. Liatla tsa maoto a mahetla. Maoto a eme ka har'a lisole tsa maoto a maoto. 'Mele oohle o otlolohile, ka pono o hopotsa boto.
- Tšela mesifa ea makhapetla ea makhapetla ebe u theohela fatše, u khumamela matsoho. Sefuba sa hau se lokela ho ama fatshe. Maqhubu a hatelletsoeng 'meleng. Haeba u batla ho tsamaisa mosebetsi oo, hlophisa hore matsoho a hao a phahelle 'me o hlala maraba a mahlakore. Ho fokotsa mojaro, ho etsa li-scuppus, li eme mangoleng a hau.
- Khutlela boemong ba ho qala.
⏱ Reka makhetlo a 812.
5. Lift tsa li-dumbbells ka holim'a lihlooho tsa tsona
Ho ameha eng: Likhaolo tsa mesifa, matsoho le sefuba. Mokhoa oa ho Etsa:
- Ema ka kotloloho, maoto a bophara ba mahetla, mangole a khumama hanyane. Kenya letsoho ka kotloloho ho dumbbells, li phahamisetse maemong a mahetla. Maqhubu a hatelletsoeng 'meleng' me a sheba fatše. Semahale se hola ka morao.
- Hula ka matsoho, ho phahamisa li-dumbbells ka hlooho. Mahetla tlase, u se ke oa otla molala. Tšoara boemong bona motsotsoana o mong.
- Fokotsa matsoho a hau ho isa boemong ba mahetla ka ho nka boemo ba pele.
⏱ Reka makhetlo a 812.
6. Katoloso ea matsoho
Ho ameha eng: li-operase, mesifa ea mahetla. Mokhoa oa ho Etsa:
- Ema ka kotloloho, beha maoto hammoho. Ka lehlakoreng le leng le le leng, nka li-dumbbells. Inama mangole a hau 'me u qale ka pele ka sekhahla sa likhato tse 45. Phahamisetsa mahakoe a hao, ba lokela ho hatelloa ka matla ho konoko. Ba khope ka li-angles tse nepahetseng.
- O otlolla matsoho a hao mme o tlose sepakapaka ka morao mokokotlong oa hau. Ka morao ho ka otloloha, senotlolo ha se konese. O tlameha ho ikutloela khatello ea mesifa ho li-trices.
- Khutlisa matsoho a hau maemong a pele.
⏱ Reka makhetlo a 812.
7. Ho tsoala matsoho ho isa mekheng
Se ameha: Mesika ea matsoele, e spin, mahetla, matsoho. Mokhoa oa ho Etsa:
- Hammoho, beha maoto hammoho, betlisang mangole. Nka eppender bakeng sa lintlha ka bobeli ebe u hula matsoho a hau ka pel'a hau. Leqhubu le tlameha ho tšoana le mokatong.
- Arola matsoho a hau ka litsela tse fapaneng, a ba le likhohlano ka mokhoa o alileng. Etsa bonnete ba hore liqha ha li fetohe. Lula morao ka kotloloho, kharafu hammoho.
- Butle-butle o sotha matsoho.
Pheta makhetlo a 15-20.
8. Lipehelo tsa maoto
Se akaretsang: Butles, Hips, maoto. Mokhoa oa ho Etsa:
- Ema ka kotloloho, o sothe maoto hammoho, a khumama hanyane. Beha matsoho a hau ka pel'a hau. Phuthela chefo e ntle ho potoloha maqaqailana.
- Butle-butle tlosa leoto la leqele. Ho fihlela joale. Se ke oa itšetleha ka pele, maoto feela le pelvis li sebetsa. Haeba ho le thata ho tšoara botsitso, e mong ka setulo kapa lebota.
- Khutlisa leoto sebakeng. Taba ea pele, etsa sete e felletseng ka leoto le letšehali, ebe ho hang.
⏱ Reba makhetlo a 12 ka lehlakoreng le leng.
9. Metse
Ho ameha eng: mesifa e mene ea letheka, mesifa, e ile ea tsamaea ka tlokotsi le caviar. Mokhoa oa ho Etsa:
- Robala ka morao. Khumama maoto le ho tiisa mangole sefubeng. Loin e tiile e hatelletse fatše. Beha leqheka le leng le le leng la maoto a mang, likarolo tse setseng li oela matsohong.
- Nka mangole, ho sutumetsa leoto. O lokela ho utloa khatello ea maoto maotong a hau. Haeba ho sa lekana, eketsa tsitsipano ea sehlopha sa rabara.
- Khutlela boemong ba ho qala, ho khumama ka mangole a mabeli.
⏱ Reka makhetlo a 1012 makhetlo a 1012.
Boikhethelo ho etsa letsatsi le letsatsi ho fumana sephetho se setle. U ka bona ntlafatso ea bohlokoa ka sebopeho sa 'mele ka ho etsa li-workout tsa 20-30-minment makhetlo a 2-3 ka beke.