- Lesebelisuoa tse latelang ke tse thata tse amang sepheo sa 'mele kaofela, haholo-holo moralo.
- Eketsa tsena ho tsamaisa mekhoa ea hau ea koetliso ea matla kapa hona ho e etsa u le mong ho lokisa 'mele oa hau bakeng sa mesebetsi ea ka ntle.
- Foromo ke senotlolo! Qala ka litekanyo tse bobebe 'me u itšoare ka tsela eo u sa tloaelehang ka eona.
- Fetola ho ea ka boemo ba hao ba ho ikoetlisa.
- Botsa ngaka ea hau haeba u na le maemo a bophelo.
1 - Tlhahiso ea Memo
Mofuteng oa setso, o nka litekanyo tse boima ka letsoho le leng le le leng 'me u tsamaee ka potlako kamoo u ka khonang kateng, e etsisang mesebetsi e kang ho sutumetsa terata kapa ho jara mekotla e boima ea mobu. Phetolelo e 'ngoe ke ho sutumelletsa boima bo boima ka holimo ebe o tsamaea, ho boloka matsoho a koaletsoe' me motsoako oa hau o thata haholo ho u tšehetsa (sheba ka ho le letona).
2 - Khutlela / lehetleng le otlolohileng
Tšoara matsoho ka pel'a hao, liatla li shebane. Potoloha matsoho ho fihlela lifate li hlahella, tšela letsoho holim'a e 'ngoe' me u hatelle liatla ka letsoho ebe u otlolla matsoho, u theola hlooho ebe u potoloha ka morao ha u ntse u kopana le abs ho tebisa lehlakoreng le leng. Tšoara metsotsoana e 30.
3 - Lifate Tsamaea le Band / Dumbbell
Tsamaiso ena e hlasela 'mele oohle, haholo-holo abs le morao. Kenya khoeli e le 'ngoe ea sehlopha sa ho hanyetsa ho hong ho tiileng, tšoara band le dumbbell matsohong ka bobeli' me u qale sebakeng se lekaneng. Ho boloka matsoho a otlolohile, ho potoloha 'mele ho oela le ho hohola matsoho holimo. Pheta bakeng sa 12-16 ho khutlela ka lehlakoreng le leng.
4 - Sefubeng otlolla
Leshano le tobana le bolo le ho theoha ho fihlela u khutletse morao ka botlalo. Phomola letheka le hlooho 'me u lumelle matsoho a hao hore a oele mahlakoreng bakeng sa sefuba se khathollang se otlolohileng. Tšoarella ka 3-5.
5 - Bent-Leg Deadlift
Sena se matlafatsa 'mele oohle' me ke mokhoa o motle oa ho khetha lintho hantle - ka maoto mme eseng ka morao. Sheba fatše joalokaha eka u lutse setulong ka mangole ka mor'a menoana, sefubeng se phahame le mahetleng morao. Nkang boima 'me u eme, u shebe maoto. Ka tlase le pheta bakeng sa 10-12 reps.
6 - 'Mele o Phelang ka Ball
E na le maoto ka bophara, beha matsoho holim'a bolo 'me ue qete, u hatelle sefuba ho ea fatše ho otlolla ka morao le hamstrings. Tšoara ka 5 phefumoloho.
7 - Hloekisa le Khatiso
Ena ke ts'ebetso e kholo bakeng sa 'mele oohle o ka holimo ka ho tsepamisa maikutlo ho rotators le deltoids. Qala ka litekanyo ka pel'a lirope, lifate tsa palema. Ho koala likhama le ho phahamisa litebo ka sefubeng. Flip e theoha fatše le ho boima e le hore e ka holim'a mahetla 'me e hatelle litepisi. Matsoho a ka tlaase, fokotsa matsoho le ho theoha, o pheta-pheta ho khutlela ho 10-12.
8 - Tsela e khutlang / e otlolohileng
Ema ka pel'a bolo 'me u behe letsoho la letsoho le letona ho bolo. Tlolela bolo ka ho le letšehali ha u ntse u boloka letheka letheka. Tšoara ka meea ea 3-5 mme u fetele ka lehlakoreng le leng.
9 - Squat Toss
Ts'ebetso ena e feletseng ea 'mele e matlafatsa maoto le mantlha. Emela 'me u tšoare bolo ea meriana kapa dumbbell . Squat ka tlase kamoo u ka khonang (mangole ka mor'a menoana le abs e entsoeng ka tumellano) mme o ama leboko fatše. Tšoaea ka lirethe ho hatella morao ha u ntse u fetisa boima le holimo. Tlosa bolo, ue tšoase 'me u phete ka 12-16 hape.
10 - Liketsahallo tsa ka morao
Leshano le tobane le tlaase ka matsoho ka mor'a hlooho. Phahamisa 'mele o ka tlaase fatše ka lisenthimithara tse' maloa, u boloke hlooho le molala ka ho lumellana, ebe u phahamisa maoto fatše ho boloka maoto a otlolohile. Fela fatše mme u phete hape bakeng sa 12-16 hape.
11 - Phere ea bana
Lula ka lirethe tsa hau 'me u tlise matsoho fatše' meleng oa hau, liatla tsa matsoho li shebile. Phomola 'me u phefumolohe hafeela u ntse u rata
12 - Plank
Kena sebakeng sa pushup, matsohong le menoaneng. Etsa kopano ea abs le ho boloka 'mele o otlolohile ho tloha hloohong ho ea monoaneng. Tšoara ka phefumoloho ea 4 ho isa ho e 8
13 - Tsela e otloloha
Ho koahela ka maoto ka mangole tlas'a letheka le matsoho tlas'a mahetla. Atolose menoana fatše ka liatla tsa palema 'me u lumellane le abs ho tlisa hlooho, molala le morao ka ho lumellana. Koahela 'me u finyetse letheka ho ea fihla siling ha u ntse u hula mahetla morao le ho theoha litsebeng tsa hau; sheba holimo. Exhale 'me u hlahise lesoba ha u ntse u hula mpa ea hao mokokotlong oa hao. Potoloha morao 'me u ikutloe u otlolla mokokotlo oa mokokotlo oa hau. Pheta phefumoloho ea 4 ho ea ho 6, e tsamaee hantle pakeng tsa ntho e 'ngoe le e' ngoe.