Ts'ebetso ena ea bohareng / e tsoetseng pele ea sekolo se kenyeletsang mesifa eohle ea torso e kenyeletsa abs , back, le pelvis.
Tsena ke ho ikoetlisa ka matla ho sebelisa bolo ea boikoetliso le sehlopha sa ho hanyetsa kapa tube. Hlokomela ha u etsa lithuto tsena 'me u qobe ho koala morao.
Haeba u thatafalloa ke sena, u ka beha thaole e koahetsoeng ka tlas'a morao / letheka bakeng sa tšehetso e eketsehileng. Joaloka kamehla, qoba ho ikoetlisa ho bakang bohloko le ho hlahloba ngaka haeba u e-na le likotsi kapa maemo a bongaka.
Thepa e hlokahalang
Sehlopha sa ho hanyetsa le bolo ea boikoetliso
Joang
- Etsa mosebetsi ona ka matsatsi a mararo a sa latellanang ka beke
- Koetliso e 'ngoe le e' ngoe e lokela ho lieha ho laola U se ke ua sebelisa tsoelo-pele mme u se ke ua lumella ho khutlela morao. Fetola mokhoa leha e le ofe oa ho ikoetlisa o hlokahalang kapa o tlōle mehato leha e le efe e bakang bohloko
- Ba qalang ho qala: Qala le Abs Absinter Start Workout haeba tsena li tsamaea haholo.
- Ntlha / Adv: Etsa lihlopha tse 1-3 tsa boikoetliso bo bong le bo bong kapa u sebelise mokhoa oa potoloho, o mong ka mor'a o mong ebe u pheta haeba o lakatsa.
Li-Woodchops tse holimo
Tšoela tube kapa sehlopha ka holimo ho ntho e tiileng 'me u eme ka ho le letšehali, u tšoere matsoho ka bobeli. Ho otloloha matsoho, ho phunya matsoho ho pholletsa le 'mele le ho potoloha ka ho le letšehali, ho etsa tumellano ea abs. Khutlela ho qala le ho pheta-pheta li-16 pele u fetola mahlakoreng
Ball Exchange
Qala ka ho robala mokokotlong oa hao ka maoto a otlolohile (ho li khumama ha ho hlokahala) le ho tšoara bolo ka ho toba holim'a setopo.
(A) Beha bolo pakeng tsa maoto, u li hatsetse ho boloka bolo, 'me u theole maoto le maoto fatše.
(B) Ba tsosolose mme u nke bolo ka matsohong a hau.
(C) Fokotsa matsoho le maoto fatše ho ea fatše 'me u tsoele pele, ho fapanyetsana pakeng pakeng tsa matsoho le maoto bakeng sa ho khutlela habeli.
Ball Plank ka Khofu ea Too
Kena sethaleng sa plank, ho leka-lekana le menoana ea hau ka bolo ea boikoetliso. Ho bonolo ho kena boemong haeba u qala ka litlhōrō tsa maoto a hao u phomola bolo. Hang ha u ikutloa u tsitsitse, butle-butle u hlahise 'mele oa hao ka menoana ea hau ka leoto ka nako kapa u lule litlhōrōng tsa maoto a hao.
Phahamisa leoto le letšehali ebe u tlanya menoana fatše. Khutlisa leoto la hao le letšehali ho bolo 'me u phete, tlanya liotomo tse nepahetseng fatše. Tsoela pele ho fapanyetsana lehlakoreng le leng bakeng sa ho khutlela ho 12.
E-ba hlokolosi haholo ka boikoetliso bona! Ho bonolo ho oela bolo.
Khutlela Hyper-Extension Ball
Leshano le tobane le fatše 'me le potolohe ho fihlela o phomola liphatleng tsa hao, maoto a otlolohile le menoana e phomola fatše. Ho otlololla maoto, ho li phahamisa ho fihlela 'mele o otlolohile, o shebeletse ka tlase morao . Fokotsa maoto ka hanyenyane 'me u phete ka makhetlo a 12.
Ho Roll Ups With Ball
Qala ho lula fatše, maotong, 'me u tšela mokokotlo o otlolohileng' me bolo e atolose ka pel'a hao. Tšoaea ka ntle 'me u kopanele pelvis ha u ntse u theoha holim'a mathe, u ikutloe hore motsoako o mong le o mong o ikopanya, o nka bolo e hloohong.
Khutlela morao ho qala ho nka bolo le ho atamela ha u khutlela ho lula. Khuta hape ka makhetlo a 16 'me u khumame ka mangole ho fetola ts'ebetso ena haeba mokokotlo oa hau o oela fatše.
Plank Press-Ups Ball
Ka mangole a hao, beha liphatlalatso tsa hau holim'a bolo 'me u tsoele pele ho fihlela mokokotlo oa hao o bataletse. Fokotsa mangole 'me u tlise' mele ka sethaleng. Tšoara metsotsoana e 'meli, theola mangole' me u pheta-pheta li-16 hape.
Jacknife
Robala fatše le maoto a otlolohile (mangole a kobehile ha ho hlokahala) ebe o tšoara bolo ka mor'a hlooho. Fokotsa maoto ka lisenthimithara tse 'maloa ebe u tlisa bolo e le ha u tlisa maoto, u ama bolo ka menoana e mengata. Sheba ka tlaase mme u phete hape ka makhetlo a 16.