Litlhahiso tsa Tsela ea ho Fumana Mokhoba oa Shapely
Matšoao a hau a makhulo a kenyeletsa mesifa e kholo ka ho fetisisa 'meleng, e leng se etsang hore e be palo e le' ngoe ea sebaka seo u lokelang ho se lebisa tlhokomelo ho sona haeba u batla ho haha 'mele o tlaase o tsitsitseng.
Boikoetliso leha e le bofe bo amang marang-rang (ho kenyeletsa le cardio le matla a koetliso) ha bo thuse feela ho chesa lik'hilojule tse ngata empa ho tlatsetsa ho tahlehelo ea mafura ka ho feletseng bakeng sa 'mele oa hau - ho u fa lijo tsa hau.
Lesebelisuoa tsa boithaopo feela le ke ke la chesa mafura a hau, empa li tlatsetsa ho lits'enyehelo tsa khalori ea hau eohle, ke kamoo u fokolang boima ba 'mele kateng . Mohato oa hau oa pele ke ho utloisisa hore na mesifa eo u sebetsang le eona le ho e lebisa hokae.
Thaba ea hau
Karolo ea hau e entsoe ka mesifa e 3 e meholo:
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
The gluteus maximus ke mesifa e kholo ka ho fetisisa, mme ke moo ho tsepamisisang maikutlo ho lona ho tla ba teng. Tse ling tse peli, gluteus medius le minimus le tsona ke tsa bohlokoa, leha ho le joalo - li robala tlas'a gluteus maximus 'me li tšoara pelvis ea hao e otlolohile nako le nako ha u nka mohato. Hase feela hoo, mesifa ea hao ea bohloa e ikarabella bakeng sa mehato eohle ea letheka, ho akarelletsa:
- ho eketsa (ho tlosa lesoba morao)
- ho potoloha ka ntle (ho fetola sehlaha kapa pelvis ka ntle)
- ho fokotsa sekhahla (ho tlosa letheka ka ntle ka letheka le koaletsoeng)
- ho fokotsa sekhahla (ho hula kahare ho ea ka letheka ka ho toba).
Ho shebelisa Maxute ea Maximus
Haeba o na le mafura a mangata ka morao mme o batla ho o tlosa, o batla ho lebisa tlhokomelo ho tahlehelo ea mafura ka kakaretso.
Tsela e bolokehileng le e phetseng hantle ka ho fetisisa ea ho etsa joalo ke ka boikoetliso ba 'mele, boikoetliso bo boima (bakeng sa' mele oohle oa hao, eseng feela leqeba la hau) le phepo e nepahetseng. Cardio e tlameha hoba o leka ho tlohela mafura, kahoo khetha mesebetsi e u lumellang ho chesa lik'hilojule tse ngata ka nako e fokolang, joaloka tsena:
- Koetliso ea koetliso - Hlahloba mosebetsi ona oa nakoana bakeng sa maikutlo a itseng.
- Ho etsa ntho e fapaneng ka ho feletseng ho feta tloaelo ho sebetsa 'mele oa hau ka tsela e ncha. Haeba u matha , leka ho sesa ... motho ea tsamaeang , leka ho palama libaesekele, joalo-joalo.
- Ho eketsa matla a hao mosebetsing - Ho sebetsa ka thata ho bolela ho chesa lik'hilojule tse ngata, tse ka u thusang ho theola boima ba 'mele.
- Phahamisa litekanyo tse boima khafetsa - Ho hlola mesifa ea hao ho tla ba thusa ho ba matla, ho phahamisa metabolism le ho lahleheloa ke mafura a 'mele
- Etsa sepheo sa hau ka ho leka liketsahalo tsena: Ho tsamaea ka maoto, ho hloa litepisi, ho palama libaesekele, le ho etsa li-aerobics
Hona joale kaha u tseba ho fokotsa sekhahla sa hau, ithuta lithuto tsa Top Ten Butt .