'Mele o ikhethang le o thata ho ikoetlisa

1 - Roll Ups e fetotsoeng

Taba e fetotsoeng ke mosebetsi o moholo oa ho haha matla a mantlha ntle le lisebelisoa tse hlokahalang. Tsamaiso ena e thata ho feta kamoo e shebahalang kateng, kahoo itloaetsa ho khutlela morao le ho ea pele ho utloisisa hore na u hloka matla le bokhoni bo bokae hore u fihle fatše. U tla boela u batle mathe kapa matloana ho sireletsa mokokotlo oa hau.

1. Qala ho tloha moo u eme teng 'me u robale fatše, u beha matsoho fatše ho leka-lekanya ha ho hlokahala.
2. Khutlela morao, u khumama ka mangole.
3. Ha u ntse u tsoela pele, u sebelisa matla a hao le matla a maholo, tšela leoto le letona ka tlas'a letšehali.
4. Tsoelapele pele (o sebelisa matsoho fatše ho u thusa, haeba ho hlokahala) ho fihlela u khumame, u phomotse ka lengole le letona.
5. Ho tloha sebakeng seo, khutla hape 'me, lekhetlong lena, tšela leoto le letšehali tlas'a tokelo ha u ntse u nyoloha.
6. Pheta, ho fapanyetsana mahlakore bakeng sa metsotsoana e 30-60.

2 - Roll Ups

Moqolo ona ke tsela e ntle ea ho haha matla a mantlha hammoho le matla le mamello ntle le lisebelisoa tse hlokahalang. Tsamaiso ena e thata ho feta kamoo e shebahalang kateng, ka hona nka nako ea hao u be u itokisetse ho fumana moelelo oa boholo ba matla le matla ao u hlokang hore u tsoele pele. Ho qeta qetellong ke ho ikhethela, empa ke tsela e ntle ea ho eketsa matla a ho falla.

1. Qala ho tloha moo u eme teng 'me u robale fatše, u beha matsoho fatše ho leka-lekanya ha ho hlokahala.
2. Khutlela morao, u khumama ka mangole.
3. Tsoela pele, u sebelisa matla a hao le matla a hau ea motheo.
4. Tsoela pele ho tsamaea ho fihlela maotong a hao a le fatše (ho sebelisa matsoho a hau fatše ho u thusa, haeba ho hlokahala) le ho ema hohle, ho eketsa ho fofa ha ho le joalo.
5. Pheta metsotsoana e 30-60.

3 - Roll Ups le Burpees

Boikoetliso bona bo tsoetseng pele bo tobana le likarolo tsohle tsa bophelo bo botle, matla, matla, mamello, boikokobetso le botsitso. Hlokomela ka ts'ebetso ena ha u e leka ka lekhetlo la pele. Ho hloka matla le ho feto-fetoha ha maemo ho khutlisa maoto ka morao, kahoo u ikutloe u lokolohile ho lieha ho falla mme u tsamaee maotong ho e-na le ho qhomela ha u sa tsoa qala ho ikoetlisa.

1. Qala ho tloha moo u eme teng 'me u robale fatše.
2. Khutlela morao, u khumama ka mangole ho ea sefubeng.
3. Ha u ntse u hatela pele, tšela maoto 'me u sebelise tsoelo-pele ea hau ho tsoela pele, ho tlisa matsoho fatše.
4. Haeba u se u tsoetse pele, u ka boela ua khutlela maotong ka sethaleng. Bakeng sa phetoho, tsamaea maotong ho e-na le ho qhomela.
5. Etsa kapa o tsamaee maoto pakeng tsa matsoho, ema 'me, ka matla a mangata, eketsa ho qhomela.
6. Pheta metsotsoana e 30-60.

4 - Ho hlasela

Litlhapi tse ts'oarelang ke mokhoa o motle oa ho futhumatsa 'mele le ho kenyelletsa mekhoa e fapaneng e fapaneng ea boikoetliso ho e le' ngoe: Squat, plank le pushup, e lebisang hoo e batlang e le mesifa e 'ngoe le e' ngoe 'meleng. U ka fetola ts'ebetso ena 'me u nolofale ka ho tlohela pushup kapa ho e etsa ka mangole. U ka boela ua thatafalletsa ka ho phaella ka ho tlōla qetellong.

1. Ema ka pel'a sethapa mme u robale fatše, u behe matsoho holim'a lesapo.
2. Tsamaea matsoho ho fihlela u le sethaleng.
3. Etsa pushup, ebang ke mangole kapa menoana e meng, ho boloka lesela le sa etse letho le ka morao.
4. Tsamaea matsoho ho ea boemong ba squat 'me u ema, u eketsa ho kena ka matla (ho ikhethela).
5. Pheta metsotsoana e 30-60.