Ho loketse ho ski mariha ana

November 21, 2014

Ho loketse ho ski mariha ana

Bekeng e fetileng re phatlalalitse sengoloa se arolelanang malebela bakeng sa ba qalang ho fofa. Kajeno re u tlisetsa letoto la litloaelo tse loketseng ho itlhahisa pele u thellisa lehlohonolo mariheng ana. E sebetsa ka bobeli bakeng sa ba phahameng ba ski le bakeng sa ba seng ba ntse ba na le boiphihlelo.

Taba ea pele, mesifa eo u tla tlameha ho e sebetsa haholo ke ea maoto. Ebile, ho joalo quadricepssehlopha sa mesifa se ikoetlisang haholo ha se ntse se ikoetlisetsa ho sesa kaha se ikarabella bakeng sa ho boloka boemo ba ho palama le 'mele o ea pele. Ntle le moo, mesifa ena e sireletsa mangole, karolo ea bohlokoahali ho tloha ha lengole le utloa bohloko haholo ha o skha.

ea mesifa le li-glutes, mesifa e tlatsanang le quadriceps mme e fumaneha kamorao ho leoto, ho bohlokoa hape ho e matlafatsa hobane e hula 'mele le tsitsipano ha o sekametse pele. Ka lehlakoreng le leng, batho ba koetelang, mesifa e ikarabellang bakeng sa ho bula le ho koala lipheletsong tse tlase, ba sebetsa ka thata ho boloka li-skis kapa liboto li bapile kapa ha li chenchana.

ea mafahla le bohelehele, mesifa e ka tlase ho ea pele, le eona e utloa bohloko haholo ka lebaka la tsitsipano e sa feleng ea ho ba le 'mele o sekametseng pele. Mme, ka kotloloho, mesifa ea abs le ea morao hape li tlisa mosebetsi o mongata mme li hloka ho bolokoa li le matla. Tse ling mahetla le matsohoHammoho le mokokotlo o matla, li thusa ho sutumetsa melamu le ho soka sekepe le ho phethoha.

Ho boletse joalo, re etsa tlhahiso ea sena Morero oa koetliso, e phatlaladitsweng ke elconfidencial.es, hore o tle o be sebopehong mme o sebedise mesifa yohle e boletsweng:

Mantaha: ho matlafatsa mesifa

  • Lihlopha tse 3 tsa li-squats tsa khale, li-reps tse 12-15.
  • Lihlopha tse 6 tsa li-squats tsa lihele tse 6, moo u emang metsotsoana e 6 pele u nyolohela holimo.
  • Li-sets tsa 3 tsa makhetlo a 12 ho isa ho a 15 a khatiso ea leoto, ka mochini.
  • Lihlopha tse 3 tsa maoto a ka morao li phahama, li-deadlift, li-reps tse 15
  • Lihlopha tse 3 tsa pheta-pheto ea namane e 15.
  • Lihlopha tse 3 tsa makhetlo a 12 ho isa ho a 15 a ho pheta ha benche. Qhomela ho eona ebe o oa morao.

Labobeli: litulo le li-push-up

  • Li-push-up, lihlopha tse 3 tsa makhetlo a 12 ho isa ho a 15.
  • Lihlopha tse 3 tsa ho pheta-pheta li-crunches tse 20.
  • Lihlopha tse 3 tsa litulo tse 100 tse tloaelehileng.
  • Cardio: letoto la limithara tse 800 ho 80% ea bokhoni ba hau. Etsa lihlopha tse seng kae 'me u phomole metsotsoana e 90 pakeng tsa bona.

Laboraro: Cardio

  • Metsotso e 20 ea ho matha ka thelelo.
  • Metsotso e 20 ka baesekele.
  • Metsotso e 20 ea ho soka sekepe.
  • Metsotso e 5 ea ho tlola thapo.

Labone: matla

  • Li-squats tse 4.
  • Lihlopha tse 4 tsa squats liheleng.
  • 4 letoto la ho tlola pele, ea metsotsoana e 20 ka 'ngoe.
  • Lihlopha tse 4 tsa 15 li tlolela bencheng.

Labohlano: potoloho

U tla ikoetlisa liteisheneng tse peli, tse fumanehang limithara tse 100 ho tloha ho tse ling. Ha u qeta ho A balehela ho B, phethela boikoetliso 'me u khutlele ho A. Seteisheneng ka seng u tla ikoetlisa metsotsoana e 30 nako efe kapa efe eo u nang le eona.

  • Seteishene sa A: squats, tlolela bencheng, maoto a fapanyetsana, maoto hammoho, a arohana.
  • Seteishene sa B: Mpa ea ka mpeng, li-oblique, lumbar, dorsal.

Moqebelo: phomola

Sontaha: cardio

  • Lihlopha tse 3 tsa ho qhomela bencheng tse 15.
  • Metsotso e 45 ho ea ho 60 ea ho matha ho sa khaotse, ho sesa kapa ho palama baesekele.

Leave a comment

Maikutlo a tla amoheloa pele a bontšoa.

Lingoliloeng tse amanang

Trucker Hat Trucker Hat Ke hobane'ng ha e tumme hakaale?
Trucker Hat Trucker Hat Ke hobane'ng ha e tumme hakaale?
Likoloi tsa Likoloi kapa Likoloi tsa Likoloi li se li tumme lilemong tsa morao tjena 'me re li bona li ntse li eketseha har'a baatlelete, bahahlauli esita le batho ba tummeng ba tsoang lefats'eng ka bophara. Empa
bala ho feta
Likhalase tsa ski Ke lokela ho li sebelisa neng hona hobaneng?
Likhalase tsa ski Ke lokela ho li sebelisa neng hona hobaneng?
Ho apara likhalase tsa ski ke ntho ea bohlokoa ha re itloaetsa papali ena ka mokhoa o fe kapa o fe oa eona. Fumana le rona tse ling
bala ho feta
Nalane ea likhalase tsa Aviator Seemahale ka ho fetesisa lefatšeng!
Nalane ea likhalase tsa Aviator Seemahale ka ho fetesisa lefatšeng!
Na u se u ntse u tseba nalane ea likhalase tsa sefofane? E tsejoang ka ho fetisisa e le "lifofane" ke e 'ngoe ea mehlala ea likhalase tsa mahlo tse pholileng ka ho fetisisa le e tummeng ka ho fetisisa. Fumana hore na acc ena ea tšoantšetso e hlahile joang
bala ho feta
Samo Vidic ea ho nka lifoto tse nyarosang
Samo Vidic ea ho nka lifoto tse nyarosang
Liketso tsa Samo Vidic tsa ho nka lifoto li matla, li matla ebile li na le boiqapelo, empa li boetse li keteka bophelo le lipale tsa boiphihlelo tse khothatsang ka ho fetesisa. Latela l
bala ho feta
Alex Txikon, pale e khuts'oane ea mofuputsi
Alex Txikon, pale e khuts'oane ea mofuputsi
Fumana pale ea Alex Txikon, e 'ngoe ea Himalaya e ntle ka ho fetisisa Spain le e mong oa bafuputsi ba itokiselitseng ka ho fetisisa lefatšeng. E ba le rona leetong lena la bophelo ba motho enoa e moholo oa ho hloa thaba
bala ho feta
Mabala a Hudson Sebaka se secha se ikhethileng New York!
Mabala a Hudson Sebaka se secha se ikhethileng New York!
Haeba lena e se lekhetlo la pele u etela New York u ka batla ho khutlela morao ho ea sheba hape. Toropo ena e kholo ke lehae la e 'ngoe ea meaho e metle ka ho fetesisa lilemong tsa morao tjena: Mabala a Hudson. S.I.G
bala ho feta
Boiphihlelo ba ho nyoloha ha Villarrica Volcano
Boiphihlelo ba ho nyoloha ha Villarrica Volcano
Tlhokomelo, barati ba bohahlauli ba bohahlauli! Rea tseba hore ba rata ho tseba libaka tse ncha mme ba phela liphihlelo tse sa lebaleheng tse nkang bophelo ba bona bo fetelletseng. Monyetla ona re habile ho
bala ho feta
Lisebelisoa tsa lehloa tsa 2020 Lisebelisoa tseo u ke keng ua li hloloheloa!
Lisebelisoa tsa lehloa tsa 2020 Lisebelisoa tseo u ke keng ua li hloloheloa!
Ho ke ke ha khoneha ho thellisa lehloeng ntle le ho ts'oara "boselamose" boo likoli tsa lehloa li fanang ka tsona ho bapalami. Ho na le mabaka a mangata a hobaneng re lokela ho lula re roala likhalase tsa rona tsa lehloa ho sa tsotelehe
bala ho feta