Re qala ka boikoetliso bo pheta-phetoang, 'me ka nako e itseng e fihla sehlabeng,' me batho ba bangata baa khathala ke eona.Ho e-na le hoo, bolo ea meriana ke koetliso ea mahala ea mochine.Libolo tsa meriana li ka re thusa ho theola boima ba 'mele, kahoo na ua tseba hore na ke mekhoa efe e mene ea bolo ea meriana e tla u thusa ho theola mafura?
Matla a latelang a koetliso, batho ba nang le boikoetliso ba 'mele ho ea ka mafura a bona, phetoho e nepahetseng, tekanyo ea mafura e phahame ka lebaka lena ho ntlafatsa palo ea koetliso, ho fapana le hoo, tekanyo ea mafura e tlaase ho fokotsa palo ea koetliso, sepheo ke ho fokotsa mafura le ho laola kholo ea mafura.
Ketso ea 1: Bolo ea moriana holim'a squat ho pshatla bolo
Ema ka tlhaho maoto a hao a le bophara hanyane ho feta mahetla a hau.Tšoara bolo ea meriana ka matsoho a hao ka lehlakoreng le leng la bolo, u boloke sefuba sa hao ka ntle 'me mokokotlo oa hao o le boemong bo sa jeleng paate, u hatelle mesifa ea hau e ka tlaase.Nakong ea boikoetliso, matsoho a ile a lahlela bolo ea moriana fatše 'me' mele oa squat ka nako e le 'ngoe, ho boloka lirope li bapile fatše.Matla a koetliso e ne e le lihlopha tse 4, 'me sehlopha ka seng se entse makhetlo a 20.
Ketso ea bobeli: sefubeng moriana ball squat koetliso
'Mele oa tlhaho ho ema, sebaka sa maoto le bophara ba mahetla ka thōko, menoana e nyenyane ka ntle, e tšoere bolo ea meriana sefubeng, matsoho a setsoe a flexion 'mele o bolokoa o otlolohile, motsamao,' mele o etsa liketso tsa squats 'me u lumelle litsoele le mangole ho ama, ebe u ema ka ho toba ho khutlela morao. sebaka sa ho qala, boemo ba matsoho, metsamao e pheta-phetoang ea lihlopha tse 'nè, sehlopha ka seng se etsa makhetlo a 20.
Mohato oa Boraro: Ho phahamisa bolo ea meriana e otlolohileng
Ema ka tlhaho matsoho a hao a otlolohile ka holim'a 'mele oa hau ha u ntse u tšoere bolo ea moriana ka matsoho a hao,' me u boloke maoto a hao a arohane.Nakong ea boikoetliso, 'mele oa hau o tla etsa li-squats fatše, matsoho a hao a tla koba matsoele a hao ka pel'a sefuba sa hau, ebe' mele oa hau o tla ema o otlolohile ha matsoho a hao a khutlela morao moo a qalang teng.Matla a koetliso a khothaletsoa ho etsa lihlopha tse 2 ka lehlakoreng le leng, makhetlo a 15 bakeng sa sehlopha ka seng.
Ketso ea bone: Tloha ho hata koetliso ea bolo ka ho fapanyetsana
'Mele o ka sebōpeho sa push-up, matsoho le mahetla bophara tšehetso fatše, maoto ho ea ka morao ho' mele otlolohile, e le hore bolo ea leoto ka moriana, boloka boemo bona, etsa thekeng contraction boikoetliso. , hafeela ho khoneha, phello e tla bonahala haholoanyane.Matla a khothaletsoang a koetliso ke ho phefumoloha ha 20 ka metsotsoana e 30.
Nako ea poso: Sep-16-2022