Ho sa tsotellehe hore na u le tseleng , lapeng kapa ka potlako, ho ikoetlisa ho matlafatsa 'mele ho ka etsoa neng kapa neng, kae kapa kae.
U tla sebetsana le lihlopha tsa hao tsa mesifa, ho akarelletsa sefuba, mahetleng, matsoho, bo-abs le 'mele o theohileng o nang le lintlha tse ngata tsa ho eketsa kapa ho fetola matla a mosebetsi o mong le o mong. Etsa matsatsi ana a 2 kapa a 3 a se nang mohloli ka beke, ho etsa bonnete ba hore u futhumala ka metsotso e 5 kapa e 10 ea cardio e khanyang mme u khaotse ho ikoetlisa ka katleho.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang. Fetola li-exerciso tse hlokahalang ho lumellana le boemo ba hau ba ho ikoetlisa le lipakane.
Thepa e hlokahalang
Setulo, bethe, kapa benche.
Thuto e entsoeng
Tsela ea potoloho - Etsa boikoetliso bo bong le bo bong bakeng sa metsotsoana e 30-60, e 'ngoe ka mor'a e' ngoe ka ho phomola hanyenyane lipakeng tsa boikoetliso. Pheta potoloho ho fihlela makhetlo a mararo, ho itšetlehile ka nako ea hau, boemo ba ho ikoetlisa le lipakane.
Ho tsamaea Pushup
Joang
Qala boemong ba pushup ka letsohong le letšehali holim'a letšoao la mofuta o itseng (sekhechana sa pampiri, sock, cat, joalo-joalo). Ho boima kapa maotong, etsa pushup 'me ha u ntse u hatella, tsamaea matsoho ka ho le letšehali ho fihlela letsoho le letona le le letšoao. Tsoela pele ho pushups, ho fetola ho tsamaea matsoho ho ea ka lehlakore.
Reps / Sets / Duration
Metsotsoana e 30-60
Fetola matla
Etsa li-pushups mangole a hao, u tsamaise pushup ho potoloha lefatse joaloka oache.
Fast, Low Squats
Joang
Qala ka maoto lehlakoreng-bophara 'me u nke matsoho ka ho toba. U khumama ka mangole 'me u theohele ka squat, u theohe tlase kamoo u ka khonang ha u hula matsoho ka matla. Pheta, ho falla ka potlako kamoo u ka khonang le ho tsamaea ka tlase kamoo u ka khonang.
Reps / Sets / Duration
Metsotsoana e 30-60
Fetola matla
Phahamisetsa menoana ea hau kapa u foqe ha u ema.
Around the World Lunge / Squats
Joang
Tsamaea ka leoto le letšehali mme o theohele ka marung, ho boloka lengole le ka pele ka menoana. Kenella serethe ho khutlela morao 'me hang-hang u ee ka ho le letšehali u kene ka squat. Tšoara morao ho qala 'me u nke leoto le letšehali hore u khutlele ka lehlakoreng le leng le le leng, hape u boloke lengole le ka pele ka menoana. Tlisa leoto le letšehali ho qala le ho pheta-pheta hohle pele u fetola mahlakoreng.
Reps / Sets / Duration
Metsotsoana e 30-60 ka lehlakoreng le leng
Eketsa Matla
Eketsa ho tlōla holong, squat kapa mekhoa eohle ea boraro.
Ho koaheloa ke lisebelisoa tse nang le leoto
Joang
Tloha ka matsoho ka morao, ha u kopane. Nka leoto le letšehali ka lehlakoreng le le leng, lejoe fatše 'me u khumama lengole le letona ka squat. Fokotsa leoto le letona ha u phahamisa leoto le letšehali ka lisenthimithara tse 'maloa fatše. Etsa hore letheka, lengole le maoto li tsamaisane le ho shebana le kamoreng e ka pele.
Reps / Sets / Duration
Metsotsoana e 30-60 ka lehlakoreng le leng
Fetola matla
Squat ka tlase kamoo o ka khonang, boloka leoto le phahamisitse nako eohle.
Triceps Dips
Joang
Lula setulong kapa benche le ho leka-lekanya matsohong a hao, u fallela ka morao ka pel'a mohato le maoto o lutse (ho le bonolo) kapa o otlolohile. Koola likhahla mme u theohele ka tlaase, u boloke mahetla fatše, ho fihlela liluma li le likhato tse 90. Hlakola morao, u boloke letheka le haufi le setulo nako eohle.
Reps / Sets / Duration
Metsotsoana e 30-60 ka lehlakoreng le leng
Eketsa Matla
Fokotsa maoto, otlolla maoto ka setulo se seng.
Lintlafatso tsa morao
Joang
Leshano le shebile fatše holim'a bethe mme u beha matsoho ka mor'a hlooho. Etsa kopano ea abs le ho e boloka e e-na le konteraka nakong eohle ea boikoetliso. Finyella ka morao ho phahamisa sefuba ka lisenthimithara tse seng kae ho tloha fatše. Sheba fatše mme u phete.
Reps / Sets / Duration
Metsotsoana e 30-60
Fetola matla
Phahamisa matsoho le maoto ka nako e le 'ngoe.
Lipalo tsa pyramid
Joang
Qala ka sethaleng sepakapakeng. Tšoaea letheka ho ea fihla sefate ha u ntse u lula liphatleng tsa pele (joaloka sehlahlo sa 'v') 'me ka bonolo u hatelle lithethele fatše. Tšoara ka bokhutšoanyane, joale khutlela pankaneng ea hau 'me u sutumele matsoho. Tšoara (khutlela ka ho toba) bakeng sa lintlha tse 'maloa ebe u khutlela morao ka ntja e theohelang, u otlolla lirethe fatše le sefuba ka matsoho. Khutlela ka lepolong la hao, theohela tlase ho lihlopha ebe o pheta lihlooho tsohle.
Reps / Sets / Duration
Metsotsoana e 30-60
Fetola matla
Etsa ho falla maotong ho etsa hore ho be bonolo.
Plank ka Knee e kheloha
Joang
Qala ka sethaleng, matsoho le menoaneng. Phahamisa leoto le letšehali fatse 'me u khumame ka lengole, ue hulele ka sefubeng. Tšela leoto le letšehali ho feta leoto le letona, tšoara ka bokhutšoanyane, ebe u khutlela ka lebokoseng. Khutlisa leoto le letšehali ka lekarecheng le tletseng ka lehlakoreng le leng.
Reps / Sets / Duration
Metsotsoana e 30-60
Fetola matla
Etsa ho falla maotong ho fetola.