Joang ho haha ​​mesifa ho palama sethuthuthu hamolemo?

hore motsamaisi hao sethuthuthu ntle le mokhathala, cramps kapa mesifa e shoeleng litho, e hloka molemo mmuso 'meleng... E ka 'na ea utloahala e le nyenyane, empa ho bohlokoa haholo ho khona ho khanna ka khotso e feletseng ea kelello. 'Me ka linako tse ling ho oa ho tla kapele ho feta kamoo ho neng ho lebelletsoe.

Kahoo, re itokisetsa hantle ho palama sethuthuthu hantle.

Ke boikoetliso bofe boo nka bo etsang ho itokisetsa hantle?

Ka mor'a khefu ea mariha, ho molemo ho botsa souffle и pelo... Halofo ea hora ho isa ho kotara tse tharo tsa hora tšehetso kapa lihora tse peli baesekele ka beke - lenaneo ka toka le bonolo bakeng sa bohle. Il lithane pelo, ho fana ka matla maotong le lesela la lebanta la ka mpeng.

Letoto le itseng LIPOPO, metsotso e leshome le metso e mehlano matsatsing a mang le a mang a mabeli, mohlala, e eketseha ka katleho mapheoana a sefuba, joale triceps, joale phatla и ka hare. Ho rua molemo ka ho fetisisa boitekong ba hao hoa hlokahala vingtaine de LIPOPO ka ho kgaoha motsotso mahareng. Hopola ho latela Ho otlolla ka mor'a ho ikoetlisa. Ha ba u bolella hore u etse li-push-ups, u se ke ua khathatseha: u ka etsa mohlala, u itšetlehile ka ho rohakana. Ha ho hlokahale ho robala fatše: boikoetliso bo thata haholo. 

Pele o nka маршрут kapa pina, ho futhumala hoa hlokahala. U ka etsa mekhoa e meraro squats... U khumama fatše, u boloke mokokotlo oa hao o otlolohile le matsoho a hao a otlolohile. Li-squats tsena li tla u etsa letheka lihele ho tšoarella baesekeleng ea hau. U ka li qeta ka metsotso e ka bang leshome. tšehetso e fanoeng. 

Lebala mokhathala oa 'mele nakong ea maeto a malelele

Ho sebetsa Abs, joale sheathing Ltd boto e tšoailoe hantle, le haeba qalong re tšoara metsotsoana e seng mekae feela. U ka etsa "setulo" ka mokokotlo oa hau leboteng 'me u tšoare metsotsoana e 45, nka khefu ea metsotso e 45, ebe u tsoela pele ka metsotsoana e XNUMX, joalo-joalo. 

Ka boima ba lik'hilograma tse ka bang 1,5, u ka haha ​​​​mesifa. mahetla tseo le tsona di sebedisoang hangata ha ho palama sethuthuthu. Ntlha ea pele, boloka matsoho a hao a otlolotse ka holimo, ebe u a phahamisa le ho a theola ka makhetlo a mangata kamoo ho ka khonehang.

Likopano tse ngata ho sesa beke pele ho nako ea ho palama hape ke mokhoa o feto-fetohang oa ho phahamisa matsoho, maoto le mahetla, hammoho le mokokotlo oa hau.

Mopalami ea koetlisitsoeng hantle litabeng tsa mesifa ha a na monyetla oa ho ba le boiphihlelo Pompo ea letsoho, ketsahalo e bohloko haholo. Ntle le ho ba 'mampoli, u ka boela ua khethaketsiso ya motlakase e o lokisetsang boikitlaetso le ho o thusa hlaphoheloa kamora.

Ka bokhutšoanyane, boikoetliso bona bo etsa hore sethuthuthu sa hao se be bonolo ho se tšoara, kahoo haha ​​mesifa ea hao ka bonolo.