Bella Adams
U batla ho qetella u re hantle ho khauta ea hau ea thekeng? Ka lithupelo tsena tse 6 tsa boima ba 'mele ha se bothata. Ntle le litekanyo, u tla fufuleloa ka lithupelo tsena tse 6.
Ha ho hlokahale hore u phahamise litšepe tse boima kapa u tsamaee nako e telele ho chesa mafura.
Boikoetliso ka boima ba 'mele ba hau bo sebetsa hantle, bo matlafatsa 'mele, bo susumetsa metabolism ea mafura,' me bo thusa ho haha mesifa.
Likoetliso tsena tse tšeletseng tsa boima ba 'mele li ntle haholo bakeng sa ho theola boima ba' mele 'me joale ke tsa khale ha u ikoetlisa ka boima ba' mele oa hau.
Fokotsa boima ba 'mele le ho matlafatsa ho chesa mafura ka boikoetliso bo 6 ba 'mele
- Li-squats tsa Sumo bakeng sa lirope le marako
Li-squats tsa Sumo li etsa molumo oa lirope tse ka hare 'me li betla li-glutes.
Mokhoa ona ke ona: Ema ka bophara ba maoto a hao – a pharalletse hanyenyane ho feta bophara ba mahetla – ’me u fetole bokaholimo ba maoto a hao ka ntle hanyenyane. Tlosa matsoho a hao ka litebele ka pel'a sefuba sa hau 'me u kene sebakeng sa squat.
Pheta boikoetliso makhetlo a 15 ho isa ho a 20 'me u eketse lebelo - ka tsela ena u tla etsa hore metabolism ea hau e tsamaee' me u chese lik'hilojule tse ngata.
- Push-Ups / Push-Ups bakeng sa 'mele o ka Holimo
Li matlafatsa mokokotlo, li-triceps le mahetleng ka nako e le 'ngoe: li-push-ups, tse tsejoang hape e le li-push-ups.
Etsa bonnete ba hore sebaka sa hau sa ho qala se hloekile: beha matsoho le maoto holim'a mathe, 'me mahetla a hao le letheka li lokela ho etsa mola o otlolohileng. Hula mpa ea hau 'me u lebise litsoele tsa hau kantle.
Ebe u etsa push-up 'me u itšoarele holimo. Qala ka ho pheta-pheta 10 ho isa ho 15. Ha o khone ho e etsa? Ebe u leka li-push-up tse hlano pele 'me u eketse butle.
- The HIIT Classic: Mountain Climbers
Ba etsa hore pelo ea hau e otle ka potlako 'me ba chesa lik'hilojule tse ngata. Mountain Climbers ka nepo ke karolo ea boikoetliso ba HIIT.
Itšehetse ka matsoho le maoto fatše, ho tšoana le boemo ba ho sutumelletsa holimo. Ebe u fetola maoto a hao ho ea sefubeng, u eketsa lebelo ka mor'a ho pheta-pheta ka makhetlo a seng makae.
Leka ho tšoara metsotsoana e 30 ho isa ho e 45.
- Tlolela Li-squats bakeng sa 'mele oohle
Boikoetliso ba 'mele o felletseng bo jarang punch: E-ea boemong ba bophara ba mahetla, ebe u fetela ho squat e tebileng ebe u qhomela moeeng. Ha u fihla fatše, u lokela ho khutlela sebakeng sa squat.
Pheta li-Jump Squats bonyane makhetlo a 10 ho isa ho a 15 ho iphephetsa.
- Side Plank Dips bakeng sa letheka la hao
Li-Side Plank Dips li etsa hore letheka la hao le be le sebōpeho: Robala ka lehlakore holim'a moseme, beha setsoe se le seng, 'me butle-butle u nyolle 'mele oa hau holimo.
Phahamisa letheka ho fihlela 'mele oa hau o etsa mola ho tloha hloohong ho ea monoaneng. Ha u ntse u etsa sena, itihele fatše ka letsoho la hao le ka tlaase 'me u boloke lehetla la hao le tsitsitse.
Etsa ho pheta-pheta ha leshome, joale ke nako ea lehlakore le leng.
- Li-Triceps Dips bakeng sa matsoho a hau
Boikoetliso bo phahameng ba matsoho a toned. E sebetsa tjena: Beha matsoho holim'a tafole, setulo, kapa lebokose le tiileng.
Boloka 'mele oa hao o ka holimo o otlolohile, o shebeletse pele. Khutlisetsa litsoe tsa hau haufi le 'mele oa hau ha u ntse u tsamaisa' mele oa hau fatše butle.
Kopanya lithupelo tsena tsa boima ba 'mele ho ikoetlisa
Haeba u etsa boikoetliso bona khafetsa, ha ho letho le tla ema tseleng ea katleho ea ho theola boima ba 'mele. Bakoetlisi ba rona Anna-Lena le Nicole ba khothaletsa ho etsa mekhahlelo e 2 ho isa ho e 5 ea boikoetliso bona.
Ho molemo ho eketsa butle butle, qala ka li-round tse peli ebe u leka ho fihla ho li-round tse 5 ka nako e itseng.
