Abs, Hips, le Maqeba ka Ball ea Koetliso le Meriana Ball

Ho qobella ho sebetsa ka thata ho Core le Glory

Ho kopanya bolo ea meriana le bolo ea boikoetliso ke tsela e ntle ea ho matlafatsa abs le mosebetsing ka mamello le botsitso. Koetliso ena e sebelisa boikoetliso bo ikhethang le bo tsoetseng pele bo lebisang tlhokomelong, matšoafo, maqheka le maotla.

Tse ling li susumelletsa ho leka-lekanya le ho tsitsa, kahoo leka liteko tsena haufi le lerako kapa ntho eo u ka e tšoarang ha u ntse u etsa lintho tsena.

Litlhokomelo

Bona ngaka ea hau haeba u e-na le maemo a meriana kapa maloetse. Etsa bonnete ba hore u phutholohile haholo ho sebelisa bolo ea boikoetliso pele u leka ho ikoetlisa.

Mokhoa oa ho Etsa Mosebetsi

Sebelisa tataiso ena le litlhahiso:

• Ho futhumala ka li-cardio tse 5 tse kang ho tsamaea ka brisk.
• Etsa mosebetsi o mong le o mong joalokaha o laetsoe.
• Ba qalang ho qala: Na setšoantšo se le seng sa 10 ho isa ho sa 16 se khutlela morao.
• Lipakeng tse ka hare / tse tsoetseng pele: etsa lihlopha tse tharo ho isa ho tse 16 tse khutlang hape.
• Etsa botsitso leboteng kapa molula-setulo bakeng sa botsitso bo eketsehileng liketsong tse ling

Extensions tsa Advanced Ball Leg le Medicine Ball

1. Beha bolo ea boikoetliso tlas'a mokokotlo oa hau holimo ho kopanya abs ea hao le ho tsitsisa letheka.
2. Tšoara botho ea moriana ka ho toba holim'a sefubeng mme u tiise hore mangole a hao a le likhato tse 90.
3. Theola matsoho ka mor'a hao ha ka nako e tšoanang u otlolla leoto le letona.
4. Khutlela ho qala le ho pheta-pheta, ho fetola maoto bakeng sa li-10 ho ea ho tse 16 tse khutlang.

Bakeng sa bothata bo fokolang ba ho leka-lekanya, etsa kakaretso ea leoto ntle le moriana oa meriana

Medicine Ball Squat le Squeeze

1. Bakeng sa squat ena, beha mokokotlo oa hao leboteng ka likhaka le mahetleng a mabeli.
2. Sula fatše ho fihlela mangole a hao a le likhato tse 90, a khumame ka mangole a hao le boima ba hao lirethe tsa hao.
3. Squeeze bolo ea meriana kapa thaole ka holim'a mangole 'me u tšoere metsotsoana e 15 kapa ho feta.
4. Pheta makhetlo a 2 ho isa ho a mararo.

Medicine Ball Setšoantšo sa 8 Lunges

1. Bakeng sa lungeli sena, qala ka boemo ba litulo ka leoto la hao le letona ka pele le ka lengole ka maoto.
2. Ka tlase ho e-na le marulelo o tlisang bolo ka nģ'a hao e letona.
3. Fokotsa mangole, u tlise bolo ka holimo.
4. Ebe o theohela morao, o leleka bolo ka lehare le fapaneng.
5. Tsamaiso ea meriana ea bongaka e tla tšoana le setšoantšo sa 8.
6. Pheta ka lehlakoreng le leng.

Medicine Ball Knee Rolls

1. Robala fatše le maoto a hao a phomola holim'a bolo ea boikoetliso, mangole a kobehileng, le bolo ea meriana lipakeng tsa mangole.
2. Tšoara matsoho ho ea mahlakoreng bakeng sa botsitso bo eketsehileng.
3. Butle-butle koloi ka letsohong le letona ho fihlela kamoo u ka khonang kateng, u ikutloe hore motsoako o kopanela.
4. Khutlela ho setsi mme u tsamaee ka letsohong le letšehali.
5. Khuta hape ka li-15 tsa morao (1 rep e ka ho le letona le ka ho le letšehali).

Ball Walks

1. Lula ka bolo ka matsoho ka mor'a hlooho (ho le thata) kapa u phomole ka bolo, ha u sa sebetse.
2. Butle-butle u tsoele pele, u phunyeletse mollo.
3. Tsamaea setulong sa marulelo, hlooho ea hau le molala u tšehetsoe 'me letheka le phahame.
4. Butle-butle u khutlele morao, u fihle hohle ho fihlela moo u lutseng teng.
5. Khuta hape bakeng sa ho khutlela ha 15.

Li-Lung tse Matla le Meriana Ho fapanyetsana ha Ball

1. Qala sebakeng sa marang-rang, ka leoto la hao le letona ka pele, leoto le letšehali le khutletse morao.
2. Tšoara bolo ea meriana ka matsoho a totobetseng.
3. Ho boloka 'mele oa hau o tlase o tsitsitse, o potoloha ho tloha molomong oa hau ho isa matsoho a hao ho le letona.
4. Khutlela bohareng 'me joale ho ea ka letsohong le letšehali, u boloke mokhatlo o lieha ho laola.
5. Khuta bakeng sa li-8 hape, ebe u fetola maoto mme u phethe karolo e 'ngoe ea li-8 hape

Med Ball Crunches on Ball

1. Leshano le tobana le bolo ea boikoetliso 'me le tšoare bolo ea meriana matsohong ka bobeli.
2. Ha u ntse u tšoara abs, tlosa lebokose la hao holimo mme u fihlele moriana oa meriana ho ea fihla siling.
3. Fokotsa boto ea meriana fatše, u nke matsoho ka ho toba ka mor'a hao.
4. Khuta hape bakeng sa ho khutlela ha 15.

Squeeze ea Ball le Phahamisa

1. Thetsa ka lehlakoreng la hao le letona ka bolo ea boikoetliso pakeng tsa lintsu tsa hao, ho li hatella ho li boloka sebakeng se seng.
2. Lula letheka la hao le kenngoe ka thata 'me u se ke ua lemala ho tsitsisa' mele oa hau.
3. Penya maqeba a hau a ka hare mme u kenye sefahleho sa hao le mahlaseli a letheka hore u phahamise bolo ka moea.
4. Fokotsa bolo le ho pheta pele o fetola mahlakoreng.
5. Khuta hape bakeng sa ho khutlela ha 15.