14 Ho ikoetlisa ho Matlafatsa Tlhaho ea Hao

1 - Boikoetliso ba Ball ea Ab Ball

Ho fapanyetsana lipapali ke mokhoa o babatsehang oa ho sebetsa abs ha u eketsa matla a hao mosebetsing. Hona ke mokhatlo oohle oa 'mele, o amanang le matsoho le maoto hammoho le abs le ka tlase morao. Likotla tsa hau tsa ka hare li sebetsa ha u ntse u pata bolo pakeng tsa maoto le matsoho le sefuba ha u chenchana bolo ebe ue tšoere matsohong a hao. Ho fetola, khutsufatsa mokoloko oa ho tsamaea kapa u khumama ka mangole.

1. Qala ka ho robala mokokotlong oa hao le maoto a otlolohile.
2. Tšoara bolo ka matsohong ka bobeli matsoho a fetisitsoeng ka holimo ho uena.
3. Beha bolo pakeng tsa maoto, u ba hatelle ho boloka bolo e le teng, 'me u theole maoto le maoto fatše. Fela fatše ho fihlela moo o khonang ntle le ho koala kapa ho fokotsa morao.
4. Ba khutlisetse morao 'me u nke bolo ka matsohong a hau.
5. Fokotsa matsoho le maoto fatše hape 'me u tsoele pele, ho fapanyetsana pakeng pakeng tsa matsoho le maoto bakeng sa li-1-3 tsa li-8-12 tse khutlang.
6. Qoba ho koala morao ka tlas'a mokha ona. Haeba u na le bothata ka seo, beha thaole e phuthetsoe tlas'a letheka, u khumame ka mangole le / kapa u fokolise matsoho le maoto ka lisenthimithara tse seng kae ho e-na le ho theosa le hohle.

2 - Plank Etsahale Letsatsing

Koetliso ena e thata ke tsela e ntle ea ho eketsa ho tsamaisa hanyenyane ho ea lipapaling tsa plank empa o kenyelletsa bothata ba tekanyo ea ho leka-lekana ka ho eketsa bolo ea boikoetliso. Senotlolo sa ts'ebetso ena ke, ho qala, leka ho se ke ua teba mahetleng a hau. Haeba u fumana u ntse u sisinyeha ka bolo, u e phehelle leboteng bakeng sa botsitso bo eketsehileng kapa u leke ho fallela fatše pele.

1. Qala ka mangole ka liphatlalatso tsa hau holim'a bolo.
2. Tsoela pele ho fihlela setulo sa hau se bataletse. Ho tšoara boemo boo, le ho boloka mahetla hole le litsebe, otlolla mangole, o tlise 'mele oa hau ka sethaleng.
3. Tšoara metsotsoana e 'meli' me u theole mabitso, u se ke ua ama fatše pele u hatella morao.
4. Khuta bakeng sa li-1-3 tsa li-8-16 tse khutlang.

3 - Borokho bo nang le lejoe la mola

Boikoetliso bona bo lebisa tlhokomelo mokokotlong, empa hape bo sebetsa hamstrings le glutes ea leoto le emeng, ho etsa hore e be boikoetliso bo matla. Tsamaiso ena e thata ho feta kamoo e shebahalang kateng, ka hona nka nako ea hao 'me u fetole ka ho boloka leoto le kobehile.

1. Robala holim'a setulo se nang le mangole.
2. Phahamisa letheka e le hore u eme borokho, ka tsela e tobileng ho tloha mangole ho ea ho sekhukhu.
3. Ha u ikutloa u tsitsitse, phahamisa leoto le letona fatše, u le otlolohe ho fihlela o pota-potile fatše.
4. Ho boloka maoto a fetoha, fetola leoto le letona ho ea ka lehlakoreng la lisenthimithara tse seng kae ntle le ho sisinyeha 'mele oohle. Tsamaiso ena e nyenyane haholo, kahoo e lule e lieha 'me e laoloe.
5. Tlisa leoto hape ho setsi mme o pheta bakeng sa li-1-3 tsa li-8-16 tse khutlang ka lehlakoreng le leng.

4 - Lebotho le le leng la ho laola lebotho le le leng la sesole

Sehlooho se ka sehloohong ke boikoetliso ba 'mele bo boima, ho lebisa tlhokomelo ho matla a mantlha, ho feto-fetoha ha maemo le ho leka-lekanya. Ho nka letsoho le leng holimo ho eketsa phephetso ea tekanyo ea tekanyo le ho tsepamisa tlhokomelo e kholo mohloling le mahetleng. Ho sheba boima ba 'mele (joalokaha ho bontšoa) ho phaella ka bothata bo boholo ba, kahoo, haeba sena se sa phutholoha, boloka hlooho pele. Haeba u na le bothata ba morao kapa mathata a mahetla, u ka 'na ua batla ho qoba boikoetliso bona kapa leka ho falla u se na boima bo bong ba ho utloisisa ho leka-lekana ha hao le ho feto-fetoha ha maemo.

1. Ema ka maoto lehetla-bophara 'me u tšoere litekanyo tse bobebe, u nke letsoho le letona ka holimo, u siee letsoho le letšehali le leketlile fatše.
2. Ho boloka mahlo a hao boima bo ka holimo (ho ikhethang), khumama ka mangole 'me u theohele ka squat, u boloke abs e kopane le mangole ka mor'a menoana.
3. Fela fatše ho fihlela lirope li lekana le fatse, li boloka letsoho nako eohle.
4. Pheta metsotsoana e 30-60 'me u fetole mahlakoreng.

5 - Li-squat Thrusts

Lipolanka ke tsela e ntle ea ho sebetsa mokokotlo, empa o ka eketsa matla a mang le matla ho mosebetsi ka ho eketsa ho qhomela. Tsamaiso ena e tsoetseng pele ha e sebetse sebopeho sa hau feela, e kenyeletsa maoto le matsoho ha u ntse u phahamisa sekhahla sa pelo ea hau.

1. Qala ka sethaleng ka matsoho a maholo ho feta mahetleng le 'mele o otlolohileng ho tloha hloohong ho ea ho lirethe.
2. Fula maoto, u khumama ka mangole 'me u theohe ka squat ha u ntse u boloka matsoho fatše.
3. Khutsa maoto ka morao ka sethaleng.
4. Pheta hape, o tlōla maotong le ka ntle ka potlako kamoo u ka khonang ka metsotsoana e 30-60.

6 - Ski Abs

Lipolanka ke tsela e ntle ea ho sebetsa mokokotlo, empa o ka eketsa matla le matla ka ho ekelletsa ho qhomela ho boikoetliso. Ka ho phunya maoto le ka ntle ho mahlakoreng a 'mele oa hau, o tla lebisa tlhokomelo ho li-oblique ha u ntse u phahamisa sekhahla sa pelo ka mokhoa o thata, o tsoetseng pele.

1. Qala ka sethaleng ka matsoho a maholo ho feta mahetleng le 'mele o otlolohileng ho tloha hloohong ho ea ho lirethe.
2. Tlanyetsana le abs le ho qhomela maoto ka letsohong le letšehali, ho theoha ka mangole a kobehile le maoto ka mor'a letsohong le letšehali.
3. Khutlela maoto hape ka holim'a setulo mme o tlōla maoto ka letsohong le letona, o theoha ka mangole a kobehile le maoto ka mor'a letsohong le letona.
4. Tsoela pele ho kena le ho tsoa ka lehlakoreng bakeng sa metsotsoana e 30-60.

7 - Pushup Jacks

Li-pushups li ntle haholo bakeng sa ho sebetsa 'meleng le sefubeng, empa hape ke boikoetliso ba mantlha bo boholo. U ka eketsa matla a mangata ka ho eketsa jack ea ho tlōla ho pushup ea hau. Ena ke boikoetliso bo tsoetseng pele, kahoo fetola ka ho khumama kapa ho otlolla maotong le ka ntle ho pushup. Haeba u na le mathata leha e le afe a morao, u ka 'na ua batla ho qoba boikoetliso bona.

1. Qala ka sethaleng ka matsoho a maholo ho feta mahetleng le 'mele o otlolohileng ho tloha hloohong ho ea ho lirethe.
2. Etsa maoto ka bophara ka nako e le 'ngoe u khumama lihlopha ho pota-pota, o theoha tlase kamoo u ka khonang.
3. Leetong le boreleli, ho khutlela morao, ho khutlela maotong a hao hape ka lepolanka la hao.
4. Tsoela pele ka pushup jacks bakeng sa metsotsoana e 30-60.

8 - Lehlakoreng le otla ka Medicine Ball

Sebopeho se lehlakoreng ke boikoetliso ba khale bo tsepamisitseng maikutlo le ho nka boima ba 'mele bo tla senya bothata ba hau. Tsepamisa maikutlo ho boloka 'mele o tlase o tsitsitse ho pholletsa le mokhatlo, o falla feela ho tloha ka lethekeng' me u qobe ho sebelisa matla.

1. Ema ka maoto lehlakoreng-bophara, maoto a khumama hanyenyane 'me a tšoare bolo ea meriana ka matsoho a otlolohileng.
2. Boloka mahetla fatše 'me u khabise abs ha u itšetlehile ka ho le letona, u boloka letheka le maoto boemong bo emehang.
3. Fetoha hohle moo u ka khonang, ho boloka sefuba se bulehe 'me butle-butle se khutlele ho ea bohareng.
4. Pheta phetoho ka lehlakoreng le leng, ho boloka mokhatlo ona o lieha ho laola hore o kopane le abs.
5. Khuta bakeng sa li-1-3 tsa li-8-16 tse khutlang.
6. U ka boela ua etsa boikoetliso bona ka sebapali, bolo ea boikoetliso kapa sehlopha sa ho hanyetsa.

9 - Meriana ea Medicine Ball

Meriana ea Medicine Ball ke tsela e 'ngoe ea ho sebetsa mokokotlo ho tloha boemong bo emeng' me e boetse e le boikoetliso bo mofuthu haholo bakeng sa hoo e ka bang mosebetsi o mong le o mong. Sepheo ke ho nka 'mele ka selikalikoe se tletseng, ho khumama ka mangole le ho khutlisa morao koana nakong eohle ea boikoetliso.

1. Qala ka maoto a maholo ho feta letheka, u tšoere bolo ea meriana kapa boima ba 'mele holim'a hlooho.
2. Itšetleha ka ho le letona 'me u shebe ka ho le letona, u phalle maotong' me u khumama ka mangole ha u ntse u potoloha bolo e lebisa fatše.
3. Tsoela pele ho potoloha, u khutlisetse maoto ebe u kena ka squat ha u ntse u tlisa boima bo pakeng tsa maoto a hao.
4. Etsang selikalikoe ho ea boima ho ea ka ho le letšehali, hape u phalle maotong 'me u khumame ka mangole.
5. Tsoela pele ho potoloha boima ho fihlela boima bo feta holim'a lona.
6. Pheta bakeng sa li-1-3 tsa li-8-16 tse khutloang ka tatellano ka 'ngoe.
7. Etsa hore mokhatlo ona o liehe 'me o laoloe' me o qobe ho pota-pota ka morao. Etsa boto e le 'ngoe le e khutšoanyane ho hang.

10 - Phetoho ea Medicine Ball e nang le li-Lung tsa Static

Koetliso ena e phethahetse bakeng sa ho sebetsa ka ntle ho boemo bo eme le ha o ntse o haha ​​mamello le botsitso 'meleng o tlaase. Bakeng sa katleho e kholo, boloka ts'ebetso e lieha butle haholo mme e laoloe, e ts'oanela ho potoloha ho tloha toropong ha o boloka 'mele o tlase o tsitsitse.

1. Qala sebakeng sa marulelo, leoto le letona ka pele, leoto le letšehali le khutletse morao. Tšoara boto ea meriana ka matsoho a otlolohileng (e tsoetseng pele) kapa haufi le sefuba (ho bonolo).
2. Ho boloka 'mele o ka tlase o tsitsitse, o potoloha ho tloha torso ho tlisa matsoho ka ho le letona.
3. Khutlela bohareng 'me joale u fetole torso, u tlise boima ka ho le letšehali.
4. Tsoela pele ho potoloha ho tloha ka lehlakoreng le leng ho ea ho tse ling butle-butle bakeng sa li-1-3 tsa li-8-16 tse khutlang ka mahlakore ka bobeli.

11 - Ho ema ka thōko lehlakore

Ho robala ka lehlakoreng le leng ke tsela e ntle ea ho sebetsa abs ka boemo bo eme. Ho hlile u tsepamisitse tlhokomelo ho abs, etsa khato ena ka tsela e liehang, e laoloang ho e-na le ho sebelisa matla, ho hlokomela hore u se ke ua pota-pota ka morao. Bakeng sa li-cardio tse eketsehileng, potlakisa lintho ebe u etsa sena ka potlako kamoo u ka khonang ho etsa hore pelo ea hau e fokotsehe.

1. Qala ka boemo bo eme, u nke letsoho le letona ka ho toba moeeng.
2. Tlosa boima ba hao leoto la hau le letšehali 'me butle-butle u khumame le ho lehlakoreng.
3. Ka nako e ts'oanang, tlisetsa marotholi a letona ho ea ka mangole a nepahetseng, ho penya likamoso.
4. Nka letsoho le leoto fatše 'me u phete bakeng sa lisebelisoa tse 1-3 ka lehlakoreng le leng.

12 - Ho tsamaea ha Crossover e emeng

Ketsahalo e emeng ea crossover ke tsela e ntle ea ho sebetsa li-oblique ho tloha sebakeng se emeng. Sepheo ke ho etsa hore ho tsamaee ho tloha toropong, ho e-na le ho theoha ho tloha kahare le lengole. Etsa hore ts'ebetso e liehe 'me e laoloe ho lebisa tlhokomelo holim'a motheo, kapa e potlakele ho etsa hore e be boikoetliso bo eketsehileng ba cardio.

1. Qala ka maoto lehlakoreng-bophara, matsoho ka mor'a hlooho le likhahla tse otlolohileng le ho ea mahlakoreng.
2. Tlisa lengole le letona le ho feta 'meleng ha u ntse u potoloha ka har'a torso, u tlisa lehetla le letšehali ho ea ka lehare le letona.
3. Tšoaea ka mahlakoreng 'me u boloke ho tsamaea butle le ho laoloa.
4. Khutlela ho qala 'me u phete bakeng sa li-1-3 tsa li-8-16 tse khutlang ka lehlakoreng le leng.
5. Qoba ho phunya maropong empa, ho e-na le hoo, lebisa tlhokomelo ho potoloha ha molumo le ho tsamaea ha lehetla ho ea letheka.

13 - Lihlahisoa tsa Wood tse holimo

Joaloka likheo tsa mapolanka a majoe , likhahla tse entsoeng ka lehong li beha ho lebisa tlhokomelo ho li-obliques. Phetolelo ena ke e tsitsitseng haholoanyane, le mokhatlo oohle o tsoang mokokotlong ha 'mele o tlaase o lula sebakeng sa hau. Qoba ho fetoloa holimo ho ena, ho etela feela kamoo o ka khonang ntle le ho senya.

1. E boloke sehlopha se tsitsitseng se sireletsehileng ho feta sekhahla sa letheka.
2. Ema ka thōko ho tube 'me u tšoare letsoho matsohong a mabeli, u nke mehato e seng mekae bakeng sa khatello e eketsehileng.
3. Ho boloka matsoho a otlolohile, ho potoloha ho tloha torso, ho tlisa matsoho ho pholletsa le 'mele ho ea ka lehlakoreng le leng.
4. Khutlela ho qala mme u pheta bakeng sa 10-12 ho khutlela pele ho fetola mahlakoreng.
5. Etsa hore tsamaiso e liehe 'me e laolehe' me u qobe ho tsuba kapa ho sebelisa boima. Maqeba, mangole le maoto a lokela ho lula a lema le ho shebana le pele.

14 - Lipompane tsa menoana

Lipompane tsa menoana ke tsela e ntle ea ho matlafatsa abs le sebopeho. Sepheo ke ho boloka pelvis ea hao e sekametse 'me motsoako o ka tlaase e le hore mokokotlo oa hao o ka tlase ha o phunye ha u ntse u theola menoana. Hona hape ke mosebetsi o moholo oa postpartum bakeng sa abs.

1. Thema ka morao 'me u khumama ka li-angles tse 90 tsa maili.
2. Etsa hore abs e kenye letsoho ha u ntse u theoha leoto, u theohe fatše. Etsa bonnete ba hore mokokotlo oa hau ha o tletse. Haeba e etsa joalo, boloka mokhatlo oo o le monyane kapa o kenye thaole e phuthetsoe tlas'a letheka.
3. Phahamisa leoto ho qalisa boemo 'me u phete ka morao ho 10-16 leoto le le leng pele u fetela ka lehlakoreng le leng.
4. Pheta bakeng sa li-1-3.