Lenaneo lena la Hips, Butt le Thigh le phethahetse bakeng sa ho lebisa matšoao a maholo a 'mele o tlaase. Tse ngata tsa tsena li tsoetse pele 'me li ka hloka tse ling hore li fumane mokhoa oa hau fatše. Qala ka boima ba 'mele kapa boima ba' mele oa ho ikoetlisa ka ho phethahetseng le ho qoba kotsi.
Litlhokomelo
Bona ngaka ea hau haeba u e-na le likotsi kapa maemo a bongaka. Qoba menyetla leha e le efe e bakang bohloko kapa e sa thabiseng.
Lisebelisoa
Li- dumbbells tse fapaneng tse ngata, mohato kapa sethaleng, sehlopha sa ho hanyetsa le bolo ea boikoetliso
Tsela ea ho Etsa Mosebetsi oa ho Tsamaea, oa Bohobe le oa Litlhapi
- Tšoara ka metsotso e 5-10 ea cardio
- Qetella liketso tsa lihlooho tse ling, tse latellanang, tse se nang phomolo pakeng tsa tsona
- Phomola metsotsoana e 30-60 'me u fetele lihlopha tse latelang (khutšoanyane) kapa u pheta letoto la lihora tse 1-3 ka mosebetsi o matla haholo.
1 - Beha 1: Squat
Tšoara litekanyo tse boima holim'a mahetleng (ho bontšoa) kapa mahlakore 'me u theohele ka squat ho fihlela lirope li lekana le fatše. Khuta hape bakeng sa li-12 hape.
2 - Lehlakoreng la Likarolo
Beha sehlopha sa ho hanyetsa tlas'a maoto 'me u tšoare ka matsoho ka matsoho ka bobeli. Nka mohato o moholo ho ea ka ho le letona, 'me u theohele ka squat, mangole ka mor'a menoana' me u boloke tsitsipano holim'a tube. Tsamaea maoto hammoho 'me u tsoele pele ho tsamaea ka ho le letona bakeng sa mehato e 12 kapa bolelele ba kamoreng pele u fetola mahlakoreng.
3 - Lehlakoreng le le leng-Lejoe le leholo
Ema sethaleng se khutsuanyane mme u phahamise leoto le letšehali ka pel'a mohato. Koala lengole le letona, leka ho tlisa menoana le letšehali ha u ntse u hatella letheka. Tšoaea le ho pheta-pheta tse 12 ka lehlakore ka leng.
Pheta Beha 1 1-3 Times
4 - Beha 2: Mehato ea Ups
Ema ka morao sethaleng kapa mohato oa boima ba lisenthimithara tse 15, litekanyo tse le letsohong. Beha leoto le letona holim'a mohato, fetisetsa boima ba serethe 'me u suthele serethe ho kena mohato. Khutlela morao 'me u pheta-pheta tse 12 pele u fetola mahlakoreng.
5 - Lekhalo le le leng la Legged Deadlift
Tlhahiso ho tloha lethekeng 'me u theole boima ho ea fatše (morao ka ho toba) ha u phahamisetsa leoto le letona ka morao ho uena ho theola boemo. Tobella ho khanya ha leoto le letona ho khutlela morao le ho pheta-pheta tse 12 pele u fetola mahlakoreng.
6 - Bent Knee Deadlift
Ka tsela e pharaletseng, beha litekanyo tse boima fatše pakeng tsa maoto. Sheba fatše (mangole ka mor'a menoana mme u se ke ua kena) 'me u nke litekanyo ha u ema. Squat khutlela fatše, beha litebo fatše mme u ema. Khuta hape bakeng sa li-12 hape.
Pheta Beha 2 makhetlo a 1-3
7 - Beha 3: Lula ho Ball
Beha leoto le leng holim 'a bolo ka mor'a hao (tšela bolo ka leboteng haeba ho hlokahala), khumama mangole' me u theohele ka marung, u khumame ka morao. Tšoara serethe ho phallela morao mme u pheta ka morao ho 12, ebe u fetola mahlakoreng.
8 - Sliding Side Lunge
Beha sekotlolo sa pampiri tlas'a leoto le letšehali 'me u tšoare boima bo boima ka letsohong le letšehali. Etsa boima ka leoto le letona 'me u khumame ka mangole ha u ntse u tsamaisa leoto le letšehali ho ea ka lehlakoreng, u boloka leoto le letšehali le otlolohile. Tšoara boima 'me u eme, u tsamaee leoto ka morao. Khuta hape ka makhetlo a 12 ka lehlakoreng le leng.
9 - Lunge Fela
Qala ka maoto ka bophara 'me u nke boima (kapa kettlebell ) matsohong ka bobeli. Pivot 'me u shebe ka ho le letona, ha u ntse u fetisa boima ka letsoho le letšehali. Pivot back to the front, ho fokotsa boima ka letsohong le letona 'me pivot ka letsohong le letšehali, theohela ka lunge ha a ntse a tlisa boima ba' mele. Tsoela pele ho fapanyetsana mahlakoreng ha u ntse u phahamisa boima le ho feta (haeba u tsoetse pele, u ka lahlela boima ka lehlakoreng le leng ka holimo).
Pheta Beha 3 makhetlo a 1-3
10 - Beha 4: Li-Extensions tsa Hip
Ka li-forearms le mangole, behang boima ka mor'a lengole le letona. Squeeze boima 'me u phahamise leoto le letona ho fihlela litekanyetso tse 90 tsa mahlakoreng' me u qobelle tlaase ho maoto. Fela fatše mme o pheta-pheta tse 12 pele u fetola mahlakoreng.
11 - Phahama ea Ball Butt
Thetsa ka bolo e nang le litekanyo lethekeng. Squeeze glutes ho phahamisa letheka ho fihlela 'mele o otlolohile joaloka borokho. Fela fatše mme u phete hape ka li-12 hape.
12 - Hamstring Rolls
Thetsa ka lirethe holim'a bolo 'me u phahamise letheka. Ho boloka boemo boo, phunya bolo le ho tsoa bakeng sa li-12 hape.
Pheta Beha 4 makhetlo a 1-3