Tse ka Hare
Plank ke boikoetliso bo tsitsitseng fatše, bo shebaneng le matsoho kapa liphaka. Plank e nkuoa e le e 'ngoe ea litsela tse sebetsang haholo tsa ho tlosa mafura a mpa le ho tiisa' mele. Ebang ho hlile ho joalo? Ha re boneng, ts'ebeliso ke eng, melemo le likotsi tsa leqhama, hore na u ka e etsa joang hona hangata hakae, bare e ea fokotsa boima ba 'mele? Hape ho u fa khetho e ikhethileng: likhetho tsa boikoetliso tse 45 tse nang le marapo litšoantšong!
Lepolanka la boikoetliso: Tlhahisoleseling ka kakaretso
Nako e telele e ne e le boikoetliso ba khale eseng feela boikoetliso ba mpa, empa hape le koetliso e akaretsang ea 'mele oohle. Koetliso ena e nang le likarolo tse ngata e u lumella ho e sebelisa palo e kholo ea lihlopha tsa mesifa, 'me ha e hloke lisebelisoa tse ling kapa tsebo e ikhethang kapa boiphihlelo bo boholo. Bare e ka itloaetsa ba qalang le seithuti se tsoetseng pele. Ka lebaka la ts'ebeliso ea eona, bokhoni le phihlello ea phihlello ea phihlello e fumane botumo bo pharalletseng.
Plank e kenyelletsa mesifa ea 'mele o kaholimo le o ka tlase, ka hona o tla matlafatsa' mele oa hau, o o tiise le ho o hlapaola. Boikoetliso bona bo thusa haholo bakeng sa nts'etsopele ea mesifa (mpa, mokokotlo, maraong). Corset ea mesifa e matla e tšehetsa mokokotlo oa hau le mokokotlo, mme ka hona e thusa ho fokotsa menyetla ea likotsi tsa sisteme ea mesifa.
U ka etsa bar joang?
Ema boemong ba ho ema fatše - boemo ba push-UPS. Koba litsoe tsa hao ka likhato tse 90 'me u suthise boima ba' mele liphakeng tsa hao. 'Mele oohle oa hau o lokela ho theha mola o otlolohileng, ho hula mpa, mesifa e tsitsipane.
Seo u lokelang ho se ela hloko ka ho khetheha:
- Hlooho le molala: e lokela ho phutholoha le ho lokoloha. Sheba fatše, u se ke ua phahamisa hlooho holimo.
- matsoho: itshwarella kapele kapela hao kapa o tshele. Beha litsoeng hantle tlasa manonyeletso a mahetla, hore o se ke oa baka mojaro o sa hlokahaleng mahetleng. Theola mahetla, u se ke ua li phahamisa ka litsebe.
- Tsoa: ha e khone ho pota kapa ho koba. Ak'u inahanele mokokotlo oa hau o tlase o petelitsoe ka thata leboteng.
- maoto: e tlameha ho lula e otlolohile ebile e tsitsipane. Ho seng joalo, mojaro o moholo o tla ea thekeng eseng mesifa ea mpa.
- Matakoana: hape ho otlolloa le ho ba boemong bo ts'oanang le mokokotlo. Se ke ua thibela noka, 'me u se ke ua phahamisa maraong.
- Mpa: huloa, ebe (o se a huliloe) leka ho hula ho fihlela likhopo. E boloke e le litšila nakong ea boikoetliso, batho ha ba phefumolohe.
- maoto: e ka kopanngoa hammoho, hoa khoneha ho hlophisa. Ha ba atamelana haholo, mojaro oa mesifa ea mpa o tla ba moholo.
- Ho hema: se lebale ho hema ka botebo nakong eohle ea boikoetliso. Inhale le ho ntsha moya butle le ka botsitso.
Tšoara boemo ba lepolanka halelele kamoo nka khonang. Ba qalang ba ka tšoara lepolanka metsotsoana e 15-30, ka karolelano ke metsotsoana e 30-60, e tsoetseng pele - metsotsoana e 60 kapa ho feta. Ha u utloa ho ba thata ho boloka sebopeho se nepahetseng, phethela boikoetliso. Le ka mohla u se ke ua eketsa nako ea boikoetliso ho senya theknoloji. Ho molemo ho nka khefu 'me u phete boikoetliso ka makhetlo a mararo ho isa ho a mararo.
Lesela le loketse bakeng sa maemo ohle a boikoetlisohobane o ka lula o eketsa kapa o fokotsa nako ea ho ema o tiile ho latela boemo ba hau ba thupelo. Hape, boikoetliso bona bo ka lula bo fetoloa ebile bo thata. Haeba u sa qala, latela bareng, u khumame ka mangole. Haeba u moithuti ea tsoetseng pele u ka phahamisa letsoho kapa leoto mme u tšoare bareng u le maemong ao.
U ka eketsa joang litheko tsa nako?
- Itloaetse mapolanka letsatsi le letsatsi, ikoetlise ka mekhoa e mengata. Haeba ho khonahala, etsa bareng makhetlo a 3-4 ka letsatsi.
- Leka ho hatela pele matsatsi ohle a 4-5. Mohlala, ka ho eketsa nako ea likhoele tsa ho boloka kapa ho eketsa palo ea mekhoa.
- Etsa boikoetliso bo bong ho nts'etsapele lihlopha tse fapaneng tsa mesifa. Mohlala, Push-UPS, sit-UPS, boikoetliso le li-dumbbells tsa matsoho le mahetla.
- Haeba u ntse u ikoetlisetsa bareng 'me ue tšoare ka khutso metsotso e seng mekae, tsoela pele ho mefuta e mengata e rarahaneng ea boikoetliso bona. Mohlomong mesifa ea hau e tloaetse mojaro, ka hona, bokhoni ba lebanta boa fokotseha.
Bakeng sa boikoetliso bo bong le bo bong 'mele o tla tloaela. U se ke ua lula u sisinyeha ka nqa ea nako e ntseng e eketseha, ho molemo ho fetela ho mefuta e meng e rarahaneng ea boikoetliso bona. Haeba metsotso e 2-3 bareng e sa u etse habonolo, ikutloe u lokolohile ho fetela liphetohong tse rarahaneng.
Litlhaloso tse amanang le ho etsa mapolanka
Leha e le hore bareng e bonahala e le boikoetliso bo se nang kotsi, maemong a mang, ho e etsa ha ho khothaletsoe. Lesela le na le litemoso tse latelang:
- Likotsi tsa matsoho, mahetla, maoto
- Bokhachane le nako ea pelehi
- Boima bo feteletseng (o ka tsamaisa marapo a khetho ka mangole, empa e seng metsotsoana e fetang 30)
- Hypertension kapa hypotension
- Tlhaloso ea disc
- Kotsi ea mokokotlo
- Maloetse a litho tsa ka hare
- Ho mpefala ha mafu a sa foleng.
Ke mesifa efe e amehang ha o matha bareng
Nakong ea terata ea ho bolaoa e neng e kenelletse mesebetsing ea mesifa ea mpa, mokokotlo le mahetla. Plank e boetse e sebetsa mesifa ea likoti, sefuba, manamane, ka pele le ka morao ea serope.
Kahoo, nakong ea bara ea khale ho kenyelletsa mesifa e latelang:
- Mesifa ea mpa e otlolohileng le e fetohang
- latissimus dorsi
- Mesifa ea lumbar
- Mesifa ea lebanta la mahetla
- Mohala
- Mesifa sefubeng
- Mesifa e khanyang
- Quadriceps le mesifa ea maoto
- Mesifa Ikronozhnye
Ha o etsa lepolanka le lehlakoreng ho na le mojaro o eketsehileng ho li-oblique le mesifa liropeng tsa kantle le kahare. Lehlakore le lehlakoreng ke e 'ngoe ea mekhoa e metle ea ho ikoetlisa ho matlafatsa mesifa ea oblique le ho tsitsisa mokokotlo bakeng sa bophelo bo botle ba mokokotlo.
Morero oa koetliso o nang le marapo a emeng
Re u fa moralo oa koetliso o nang le marapo a ka etsoang e le Tlatsetso ho lenaneo lefe kapa lefe. Feela latela moralo 'me u sebetse phethehong ea sebopeho sa hau. U tla fumana lithupelo tse 'ne: lepolanka litsoeng, leqLanka matsohong a hae, BoLere la koae ka letsohong le letona, bKhoele ea okowa letsohong la hae le letšehali.
Boikoetliso bohle boo u tla bo pheta ka mekhoa e mengata. Re u fa moralo o joalo:
- Bekeng ea pele: boikoetliso bo bong le bo bong bakeng sa metsotsoana e 15 disete tse 3, khefu lipakeng tsa disekondi metsotsoana e 30 e robeha lipakeng tsa boikoetliso metsotsoana e 60
- Beke ea bobeli: boikoetliso bo bong le bo bong bakeng sa metsotsoana e 25 ka lihlopha tse 3, khefu lipakeng tsa lisete metsotsoana e 30 e roba pakeng tsa boikoetliso metsotsoana e 60.
- Beke ea boraro: boikoetliso bo bong le bo bong bakeng sa metsotsoana e 35 ka lihlopha tse 3, khefu lipakeng tsa lisete metsotsoana e 20 lipakeng tsa boikoetliso metsotsoana e 60
- Beke ea bone: boikoetliso bo bong le bo bong ba metsotsoana e 45, ho na le karohano lipakeng tsa li "set" metsotsoana e 3 "
Haeba ho hlokahala, o ka fetola moralo o reriloeng kapa ho etsa boikoetliso bo bong le bo bong bo phutholohile ho uena kapa ho etsa mefuta e nolofalitsoeng (ka mangole).
Melemo, kotsi le katleho ea methapo bakeng sa ho theola boima ba 'mele
Sebelisa marang-rang
1. Plank ke boikoetliso bo phethahetseng bakeng sa mesifa ea mpa, kaha e akaretsa lihlopha tsohle tse kholo tsa mesifa ea mpa ho kenyeletsoa le mesifa e parolang, e otlolohileng, ea oblique.
2. Lepolanka ha le sebelise mesifa feela empa le mesifa ea mahetla, sefuba, maraong, mokokotlo o kaholimo, bokapele le bokamorao ba serope. Sena ke boikoetliso bo ikhethileng bo tla qobella 'mele oa hau ho sebetsa hoo e ka bang ka botlalo.
3. Ka lebaka la lebanta u tla matlafatsa corset ea mesifa e tšehetsang mokokotlo oa hau ke ntho e le 'ngoe e ntle thibelo ea bohloko ba morao.
4. Ka ho sebelisa marapo u matlafatsa mokokotlo le marao ntle le litlamorao tse senyang tsamaisong ea mesifa le manonyeletso (ho fapana, ka mohlala, ho tloha lefung, squats le lunges).
5. Mefuta e tloahelehileng ea marang-rang e tla u thusa ho boloka boemo bo otlolohileng le mokokotlo o bataletse.
6. Lesela la boikoetliso le ka fumaneha ho bohle: ho tloha ho ba qalang ho ea pele. Fetola feela linako tsa ho li boloka li le maemong a tsitsitseng ho latela thupelo ea hau.
7. Ka ho matlafatsa mesifa ea mantlha u ka ntlafatsa botsitso le tekatekano e tla u tsoela molemo bophelong ba letsatsi le letsatsi.
8. Ho fapana le boikoetliso bo bong bo bongata ba abs, lepolanka le na le tšusumetso e mpe mokokotlong oa hau o tlase.
9. Planck o na le palo e kholo ea liphetoho: sengoloeng sa rona se fana ka likhetho tse fetang 40!
10. O ka tsamaisa bareng hohle hohle: lapeng, kantle, ka holong. U hloka feela sebaka sa mahala.
Letlapa le kotsi
Leha ho le joalo, leha ho na le melemo ea lepolanka, boikoetliso bona bo ka tlala kotsi. Mohlala, haeba mesifa ea hau ea mantlha e se matla ka ho lekana nakong ea bareng, mokokotlo o tla SAG, o bake khatello ea li-discs tsa vertebral, manonyeletso a ka morao le mahetla. Ha u tlola mekhoa e metle ea boikoetliso, o ka utloa bohloko molaleng kapa ka mokokotlong.
Ntle le moo, ho pepesetsoa nako e telele mohatleng ho ka baka ho phahama ha khatello ea mali esita le lefu la pelo, haholo-holo ba kotsing ke batho ba nang le khatello ea meriana e phahameng. Kahoo, ha ua lokela ho ba bareng nako e fetang metsotso e 'meli ka nako. Haeba o batla ho eketsa moroalo mesifa, ho molemo ho ea mefuteng e rarahaneng ea lebanta (mohl. ka letsoho le phahamisitsoeng kapa leoto)ho feta ka lehlakoreng la boemo bo ntseng bo eketseha ba nako.
Bakeng sa batho ba nang le boima bo feteletseng ba mmele, ho kgothaletswa ho tsamaisa bareng, o oela mangoleng a hae. Sena se tla thusa ho fokotsa khatello ea maikutlo mokokotlong le manonyellong. Leha ho le joalo, bare ke E 'ngoe ea boikoetliso bo bolokehileng ka ho fetisisa ba ho holisa mesifa ea mantlha. E na le tšusumetso e mpe haholo mokokotlong ho feta mefuta e meng e mengata ea boikoetliso e etsoang mokokotlong.
Liphoso tse tloaelehileng ha u etsa lepolanka
Ka tatellano ho qoba mathata a mokokotlo ho tloha ha bareng e sa nepahala, ka kopo hlokomela liphoso tse tloaelehileng boithutong bona:
- ho kobeha mokokotlong, mahetla a theotsoe
- phahamisetsa maraong hodimo, ka hodima hlooho
- ho kgeloha kapa ho potoloha ka mokokotlong o ka tlase
- phomolo ya mesifa ya mpa, maoto le marao
- phahamisa hlooho 'me u khumame ka popelong
- ho hema
Sebaka sa bareng sa ho theola boima ba 'mele se sebetsa hantle hakae?
Plank e matlafatsa mesifa, e sebetsa mokokotlo, e ntlafatsa molumo oa lirope, marako, matsoho le mahetla, empa bakeng sa ho chesa mafura le ho fokotsa lepolanka ke boikoetliso bo sebetsang. Lesela ha le thuse ho tlosa mafura a mpa le ho felisa mahlakore! Boikoetliso bona bo etselitsoe ho theola mesifa eseng ho chesa mafura.
Ho feta moo, re hatella taba eo hape mokhoa oa ho theola boima ba 'mele o ipapisitse le phepo e nepahetseng, eseng boikoetliso. Boikoetliso bo thusa ho chesa likhalori tse ngata, mesifa ea molumo, le ho ntlafatsa boleng ba 'mele, empa boima ba' mele bo hlaha ha feela lithibelo lijong (khaello ea khalori). Plank le liphetoho tsa eona ke mokhoa o motle oa ho matlafatsa 'mele, ho felisa sagging le rastrineobola, empa bakeng sa tahlehelo ea boima ba' mele e tlamang lithibelo tsa phepo.
Haeba sepheo sa hau ke ho theola boima ba 'mele, ho molemo ho tsepamisa mohopolo ho boitlhakiso bo matla bo thusang ho chesa likhalori tse ngata ho feta boitlhakiso. E le hantle, khafetsa kopanela mojaro oa pelo. Ho feta moo, boikoetliso ba cardio bo ka etsoa ka leqheka, ka hona ho fihlela lipheo tse peli ka nako e le ngoe: chesa likhalori le ho matlafatsa mesifa ea mpa. Bala ho eketsehileng ka boikoetliso ba Cardio bareng e ka tlase.
Boikoetliso bo 45 mohatleng: pokello e ikhethang!
Haeba u se u itokiselitse ho ntlafatsa katleho ea lithupelo tsa bona tse fapaneng ka tepo, re u fa khetho e ikhethileng: Likhetho tse 45 tse fapaneng tsa boikoetliso tse nang le mabanta a nang le litšoantšo tse bontšang litšoantšo. Ho tsena u ka ba lenaneo le felletseng la koetliso. U ka sebelisa likhetho tsa rona tsa li-program tse lokiselitsoeng kapa ua iketsetsa li-exercises tsa hau.
Haeba u eme ka khutso ka lepolanka la khale metsotso e 2-3, ha ho hlokahale ho eketsa ho rarahana ho ts'oara boemo ba metsotso e 5-10, joalo ka ha ho eletsoa mehloling e mengata. Mohlomong mesifa ea hau e se e ikamahantse le mojaro, ka hona e tla sebetsa hantle haholoanyane ho eketsa mojaroke hore, ho ea liphetohong tse tsoetseng pele tsa boikoetliso.
Re u fa boitlhakiso bo 45 kahare. Ke arotsoe ka lihlopha tse 5: ho ikoetlisa ka tsela e sa fetoheng, ho ikoetlisa ka marapo matsohong, ho ikoetlisa ka lepolanka ka litsoeng, ho ikoetlisa ka lehlakoreng le leng, ho ikoetlisa ka Cardio bareng. Haeba u nkile qeto ea ho theha moralo oa hau oa koetliso, ho bohlokoa hore u sebelise boitlhakiso sehlopheng ka seng.
Ho thatafatsa boikoetliso ka marapo u ka sebelisa lisebelisoa tse ling:
- Gum ea boikoetliso: lisebelisoa tse sebetsang ka ho fetisisa lapeng
- Fitball: lethathamo le leholo la ho thatafatsa marapo
- TRX: pokello ea matlo bakeng sa 'mele o mosesane
Boikoetliso bo tsitsitseng mohatleng:
1. Plank ho matsoho (Plank)
2.Lepolanka litsoeng (Forearm Plank)
3. Lehlakore lehlakore (Lehlakore le lehlakoreng)
4.Ka lehlakoreng le leng (Reverse Plank)
5. Lepolanka le pela lebota (Lepolanka)
6. Plank e tsamaisang matsoho (Levered Plank)
7. "Zvezda" (Lehlakore la Star)
8. Lehong le nang le leoto le phahamisitsoeng Plank (leoto le le leng)
Ho ikoetlisa ka lepolanka matsohong:
1. Tšoara pele ka lepolanka (Plank alternating reach)
2. Leoto le phahamisa ka lepolanka (Phahamisa leoto)
Tšoara lehetla ka lepolankeng (pompong ea lehetla)
Tšoara lengole le fapaneng (lehlakoreng le leng la lengole)
5. Motho ea hloang lithaba a chenchana (Batho ba hloang lithaba tsa Crossbody)
6. Ho tsamaea lepolanka ho ea lehlakoreng Plank (lateral walk)
7. Plank Spiderman (lepolanka la Spiderman)
8. Plank hodimo-tlase Plank (Holimo le tlase)
9. Ho phahamisa li-dumbbells ka lepolankeng (Plank dumbbell raise)
Leoto le phahamisa + setsoeng le ama lengole (Phahamisa leoto + setsoeng sa Crisscross)
11. Lehong le letona le letšehali Plank (In & Out)
12. "Superman" ea Planck (Superman Plank)
13. Ho phahamisa matsoho ka lepolanka
14. Ho ama leoto ka tlama (Tlanya ho ea ho menoana ea maoto)
15. Li-Wipers (lifensetere tsa lifensetere)
Suthela lengole lephaka le holimo le tlase (Li-slider tsa letsoho)
17.Lepolanka la ho tsamaea (Plank walkout)
18. Potoloha likhato tse 360 (moqomo Plank Plank)
19. Potoloho ea nyeoe ho ea lehlakoreng le leng (T-rotation)
Ho ikoetlisa ka lepolanka litsoeng:
1. E fetoha lepolanka le lehlakoreng (moqolo oa lehlakoreng)
2. Plank Saw Plank (sakha)
3. Tšoara mangole ho litsoeng (Knee ho litsoeng)
4. Tlama marapo (lepolanka le phahamisang Hip)
5. Maoto a koetelo ho ea lehlakoreng ka tlama (Starfish march)
6. O fetola mmele ka lepolanka (Plank rocker)
Ho ikoetlisa ka lehlakoreng le leng:
1.Ho phahamisa letheka ka lepolankeng
2. Potoloho ea 'mele lehlakoreng le litsoeng (Lepolanka la letsoho le fihla ka)
3. Potoloho ea 'mele ka lepolanka le ka lehlakoreng (Lehong le ea fihla)
4. Sotha ho lehlakoreng lehlakoreng (lepolanka lehlakoreng)
5. Ho phahama ha matsoho le maoto ka lepolanka le lehlakoreng (naleli ea lepolanka le lehlakoreng la lehlakoreng)
Boikoetliso ba Cardio bareng:
1. Ho tlola ka ho phahamisa maoto (Jacking e tlohang)
2. Tlolela ka lepolankeng (Plank knee tuck)
3. Climber (Batho ba hloang lithaba)
4. Tšoara setopong ka bareng (Tlanya menoana ea menoana)
5. Qhomela ka mekokotlong ea bareng (Plyo plank peak)
6. Lathe ka lepolankeng (Plank heel)
Bakeng sa litšoantšo tse bonoang ka lebaka la liteishene tsa youtube: Rephabliki ea Matla, Jordan Yeoh Fitness, O seke oa Tlohela ho Bootcamp e Ntle ho Max, Ammar Montaser, The Live Fit Girl.
Lenaneo la ho ikoetlisa le sehlopha bakeng sa maemo ohle a boikoetliso!
Re u fa moralo oa ho ikoetlisa o felileng ka strap bakeng sa maemo ohle a koetliso. Ha u tsebe hore na ke sehlopha sefe se keneng ho itsebisa? Latela ba qalang, 'me haeba mojaro o tla bonahala o sa lekana, joale ikutloe u lokolohile ho ea boemong bo tloaelehileng.
Kamehla o ka fetola moralo ka bohlale ba hae, o eketsa, o tlosa kapa o tlosa tse ling tsa boitlhakiso bo reriloeng. Pheta boikoetliso ka makhetlo a 'maloa kapa u mathe lehetleng le le leng, haeba u sa rera ho etsa boikoetliso ka leqhama ho feta metsotso e 5. Haeba boikoetliso bo etsoa ka lehlakoreng le leng, selikalikoe sa pele se entsoe ka lehlakoreng le letona, selikalikoe sa bobeli se ka letsohong le letšehali.
Ho ikoetlisa ka marapo bakeng sa ba qalang
Lekhetlo la pele:
- Plank ka litsoeng (Lepolanka la Forearm)
- Motho ea hloang lithaba ka ho potoloha (Batho ba hloang lithaba tsa Crossbody)
- Ho phahamisa letheka ka lehlakoreng (lehlakoreng le letona la lerotholi la Hip)
- Ho phahamisa matsoho ka lepolanka (Plank le phahamisa letsoho)
- Li hlakola (Lifesetere tsa lifensetere)
Potoloho ea bobeli:
- Pheta lepolanka (Lepolanka le Reverse)
- Tšoaro ea leoto kahare (Tlanya ka tlase ho menoana)
- Ho qhomela ka ho phahamisa maoto (Ho qhoma jack)
- Tšoara lengole le fapaneng Plank (lehlakoreng le shebaneng le lengole)
- Ho qhalana hoa maoto mahlakoreng (Starfish ea march)
U ka etsa boikoetliso bona joang ka marapo bakeng sa ba qalang?
- Boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30, roba metsotsoana e 15
- Tsamaisa mekhahlelo e meng le e meng e 2
- Phomola lipakeng tsa selikalikoe 1 min
- Nako eohle ea potoloho e le 'ngoe ea metsotso e 3.5
- Kakaretso ea bolelele ba boithapollo: ~ metsotso e 17
Ho ikoetlisa ka marapo bakeng sa boemo ba lipakeng
Lekhetlo la pele:
- Plank e nang le leoto le phahamisitsoeng Plank (leoto le le leng)
- Mohlape (Batho ba hloang lithaba)
- Lepolanka le lehlakoreng (Lehlakoreng la mapolanka)
- Lepolanka la ho tsamaea (Ho tsamaea ka mapolanka)
- Tlolela ka lepolankeng (Tsela ka lengole)
- Sekho se lepolanka (Spiderman lepolanka)
- Tšoara pele ka lepolanka (Plank alternating fihlella)
Potoloho ea bobeli:
- Lehlakoreng (Lehlakoreng le lehlakoreng)
- Plank hodimo-tlase Plank (Holimo le Holimo)
- Potoloho ea 'mele ka lehlakoreng le litsoeng (Forearm lepolanka le fihlelle ka)
- Tšoara lehetleng ka lepolanka (Pompo ea mahetla a mapolanka)
- Tlama marako (Lehong la ho phahamisa Hip)
- Lepolanka le letona le letšehali Plank (Kahare le kantle)
- Ho phahamisa litšepe ka lepolanka (Plank dumbbell phahamisa)
U ka etsa boikoetliso bona joang ka marapo a boemo ba bohareng?
- Boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30, roba metsotsoana e 10.
- Tsamaisa mekhahlelo e meng le e meng e 2
- Phomola lipakeng tsa selikalikoe 1 min
- Nako eohle ea potoloho e le 'ngoe ea metsotso e 4.5
- Kakaretso ea nako ea koetliso: ~ metsotso e 22
Ho ikoetlisa ka marapo bakeng sa se tsoetseng pele
Lekhetlo la pele:
- Plank haufi le lebota (Lepolanka)
- Phetoho e felletseng ea matlo Plank (T-chenchana)
- Tšoara setopong (Pompo ea menoana)
- Superman (Superman Plank)
- Ho tsamaea lepolanka ho ea lehlakoreng le leng Plank (ho tsamaea hamorao)
- Thetsa mangole ho ea litsoeng (Khumama ho setsoe)
Potoloho ea bobeli:
- Plank ea khale matsohong (Lehong la mantlha)
- Leoto le phahamisa ka lepolanka (Phahamisa leoto)
- Tlohela kahare ho bareng (Plyo plank tlhoro)
- Plank e Bone Plank (sakha)
- Ho phahama ha matsoho le maoto lepolankeng le lehlakoreng (lehlakoreng le ka pele la lepolanka Star)
- Plank hodimo-tlase Plank (Holimo le Holimo)
Lekhetlo la boraro:
- Plank ka matsoho pele (Levered Plank)
- Potoloha le li-degrees tsa 360 (moqomo moqomo Plank)
- Ho ema ka lehlakoreng le lepolanka (Tlanya serethe sa Plank)
- Sotha ho lehlakoreng lehlakoreng (lehlakoreng la lepolanka le lehlakoreng)
- Tšoara lehetleng ka lepolanka (Pompo ea mahetla a mapolanka)
- Leoto le phahamisa + setsoeng le ama lengole (Phahamisa leoto + litsoeng Touch crisscross)
U ka etsa boikoetliso bona joang ka marapo bakeng sa se tsoetseng pele?
- Boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30, roba metsotsoana e 10.
- Tsamaisa mekhahlelo e meng le e meng e 2
- Phomola lipakeng tsa selikalikoe 1 min
- Nako eohle ea potoloho e le 'ngoe ~ metsotso e 4
- Nako eohle ea koetliso: ~ metsotso e 30
Lesela le joalo haholo boikoetliso bo sebetsang bo phahameng bakeng sa mesifa ya mmele kaofela. Ha o tloaetse ho ikoetlisa ka mokokotlo o ke ke oa tiisa mesifa le ho ntlafatsa boleng ba 'mele feela, empa o tlose le mathata a mokokotlo. U tlameha ho bona: Limojule tse 15 tse holimo tsa koetliso e thehiloeng ho video.
Na u rata ho etsa u le mong? Sheba boikoetliso ba rona bo khethiloeng:
- Boikoetliso bo holimo ba 25 ba marikhoe le maoto a se na li-squats, mapheo le ho tlola
- Mesebetsi e metle ka ho fetisisa e 60 ho tloha Pilates ho ea sifco bakeng sa libaka tse nang le mathata
- Mokhoa oa ho tlosa mafura a mpeng: melao ea mantlha, likeletso, likarolo + le boikoetliso