Boikoetliso ba ho Slimming ka matsoho: Melao, Malebela, Mananeo a Koetliso

Matsoho a toned a khabisitsoeng ke taba ea litoro ho ba bangata. Na hoa khoneha ho fumana liphetho tse hlahelletseng ka thuso ea lijo le mokhoa oa ho khetha boikoetliso bakeng sa ho theola boima ba 'mele oa matsoho, re bua sehloohong sena.

Na lithupelo tsa ho theola boima ba matsoho lia thusa?

Kaofela ha rōna re lora ka tharollo e bonolo ea mathata a rarahaneng, empa 'nete e shebahala tjena: ho ke ke ha khoneha ho theola boima ba' mele "sebakeng sa heno", mohlala, sebakeng sa forearm. Adipose tissue ke mofuta oa polokelo ea mafura e ajoang hohle 'meleng. Ka lebaka leo, mokhoa oa ho lahleheloa ke mafura o boetse o ama 'mele oohle. Lintlha tsena li netefatsoa ke khopolo le ts'ebetso. Ka mohlala, e 'ngoe ea lithuto tsa machaba e pakile hore boikoetliso bo reretsoeng ho chesa mafura sebakeng se itseng ha bo sebetse.

Ho fokotseha ha mafura a 'mele ho etsahala ka tsela e sa tšoaneng' me ho itšetlehile ka mofuta oa setšoantšo. Ho ea ka molao oa bobe, liphetoho tse lakatsehang ka ho fetisisa li etsahala qetellong, 'me libaka tsa bothata li fokotseha ka molumo feela ha likarolo tse ling tsohle tsa' mele li se li fokotsehile. Joale ngoanana a ka theola boima ba 'mele joang matsohong le mahetleng? Ho na le risepe e le 'ngoe feela bakeng sa linyeoe tsohle: lijo tse phetseng hantle hammoho le koetliso ea matla e kopantsoeng le cardio.

U tseba joang haeba letlalo la hao le kotsing ea ho lahleheloa ke elasticity pele ho nako? Nka teko ea rona!

Litlhahiso tsa Boikoetliso ba Matsoho

  • Boikoetliso ba matsoho bo matlafatsa mesifa, empa bo na le phello e fokolang mabenkeleng a mafura sebakeng sena. Ho theola boima ba 'mele kapele matsohong, mahetleng le liphakeng, nahana ka ho fetola lijo tsa hau. Setsebi se tla u thusa ho khetha lijo tse leka-lekaneng.

  • Mesifa e meraro e meholo e ikarabella bakeng sa phomolo ea matsoho: li-biceps (anterior biceps), triceps (posterior triceps) le mesifa ea deltoid ea lehetleng. Phoso e tloaelehileng nakong ea koetliso ke hore boikoetliso bohle bo kenyelletsa sehlopha se le seng feela sa mesifa. Leka ho qoba mofuta ona oa ho se leka-lekane: kopanya boikoetliso ba li-biceps le boikoetliso ba triceps. Ka ho kenya mesifa eohle, u tla fumana liphello tse potlakileng le ho fokotsa mojaro holim'a likhahla, ho fokotsa kotsi ea kotsi.

  • Mokoetlisi o tla u thusa ho theha lenaneo le nepahetseng, palo le matla a koetliso li itšetlehile haholo ka sebopeho sa 'mele le litšobotsi tsa motho ka mong. Bonyane bakeng sa ba qalang - litlelase habeli ka beke, boikoetliso ba 2-3 ka ho ikoetlisa ka kakaretso ea lihlopha tse 3-4.

  • E 'ngoe ea melao ea motheo ea ho ikoetlisa e re: u hloka khefu ea lihora tse 48 pele u sebetsa le sehlopha se tšoanang sa mesifa hape.

  • Lumella matsoho a hao hore a phomole 'me nakong ea koetliso e matla, khefu ea metsotsoana e 60 pakeng tsa lihlopha e lekane.

  • Ho bohlokoa ho khetha li-dumbbells kapa li-barbell tsa boima bo nepahetseng. Bakeng sa koetliso ea matla, khetha boima ba 'mele bo u lumellang hore u etse ka makhetlo a 5-6. Ho aha boima ba mesifa, li-dumbbell kapa li-barbell tseo u ka li phetang ka makhetlo a 8-12 li loketse.

Boikoetliso ba matsoho a ho theola boima ba 'mele ka li-dumbbells

U ka finyella phomolo e ntle ea letsoho ntle le ho kenya letsoho ha mokoetlisi oa boikoetliso. U ka e etsa u le mong lapeng, kamehla u ikoetlisa ho fokotsa matsoho ho tloha setsoe ho ea mahetleng ka li-dumbbells. Ka tlaase mona ho na le mehlala e atlehang ea basali.

Ka ho kenya mesifa eohle matsohong a hao, u tla finyella liphello tse potlakileng le ho fokotsa moroalo litsoeneng tsa hau.

Etsa lihlopha tse peli ho isa ho tse tharo tsa 10-15 reps bakeng sa boikoetliso bo bong le bo bong ba tse latelang. Hang ha ho pheta-pheta ha 15 boikoetliso bo itseng ho le bonolo ho uena, fetela pele ho li-dumbbells tse boima.

Ho phunya letsoho

Li-biceps curl tse tloaelehileng li ka etsoa ha u ntse u eme kapa u lutse moeling oa setulo.

  1. Tšoara dumbbell letsohong le leng le le leng, theola matsoho a hau mahlakoreng a hau.

  2. Inhale, ha u ntse u phefumoloha butle-butle phahamisa li-dumbbells mahetleng a hao. U se ke ua sisinya, ua itšetleha ka pele, kapa ua phunya mokokotlo ha u phahamisa li-dumbbells. Boloka mokokotlo oa hau o tiile 'me mokokotlo oa hau o otlolohile.

  3. Tšoara boemo bona ka metsotsoana e seng mekae, ebe u theola li-dumbbells sebakeng sa ho qala.

Bench o tobetsa

Boikoetliso bo matla ba 'mele bo ka holimo bo kopanyang mesifa e mengata ka nako e le' ngoe, ho kenyelletsa le li-pecs, triceps le deltoids (mahetleng).

  1. Robala fatše kapa bencheng maoto a hao a bataletse fatše.

  2. Tšoara dumbbell letsohong le leng le le leng, liatla fatše fatše. Koba litsoe tsa hao e le hore matsoho a hao a be ka lehlakoreng la 90 degree ho ea fatše.

  3. Inhale 'me u behe li-dumbbells ka bophara ho feta sefuba sa hau. Ena ke sebaka sa ho qala.

  4. Ha u ntse u phefumoloha, phahamisa li-dumbbells holimo u kobehile hanyenyane.

  5. Butle-butle li-dumbbells sebakeng sa ho qala.

Katoloso ya matsoho morao

  1. Boikoetliso bo matla ba ho matlafatsa triceps.

  2. Ema, u nke li-dumbbell letsohong le leng le le leng, u li theolele ho ea ka mahlakoreng a hau. Lipatla li shebane.

  3. Ho hatella matsoho a hau mahlakoreng a hau 'me u khumama mangole hanyenyane, itšetleha pele.

  4. Ha u ntse u phefumoloha, otlolla matsoho a hao e le hore li-dumbbells li be ka mor'a hao hanyenyane.

  5. Emisa, ebe u khutlisetsa matsoho sebakeng sa ho qala.

Boikoetliso bakeng sa tahlehelo ea boima ba matsoho ntle le li-dumbbells

Ho matlafatsa mesifa ea matsoho, ho hang ha ho hlokahale ho sebelisa lisebelisoa tsa lipapali. Mona ke lithupelo tse hlano tse bonolo tseo mang kapa mang a ka li etsang.

Lidikadikwe tsa letsoho

  1. Boikoetliso leha e le bofe ba matsoho bakeng sa tahlehelo ea boima ba 'mele bakeng sa basali bo qala ka ho potoloha ha selikalikoe.

  2. Ema o otlolohile, otlollela matsoho a hau mahlakoreng ka lehlakoreng la 90-degree.

  3. Fetola matsoho a hau pele, ho hlalosa selikalikoe.

  4. Etsa lipotoloho tse 10-15, 'me u tsamaee ka lehlakoreng le leng.

  5. Ka mor'a khefu e khutšoanyane, etsa lihlopha tse ling tse peli.

Boloka mesifa ea hao ea mpa e tone ho etsa hore boikoetliso bo be bobebe.

Li-push up

Li-push-ups tse ntle tsa khale ke mokhoa o atlehang oa ho matlafatsa mahetla a hau. Pele o qala boikoetliso, etsa bonnete ba hore 'mele o boemong bo nepahetseng.

  1. Boloka maoto a hao hammoho, menoana e shebile fatše, matsoho a arohane ka bophara ba mahetla. 'Mele o bapileng le fatše, letheka le mokokotlo li lokela ho theha mola o otlolohileng.

  2. Koba litsoe tsa hao ebe u theola 'mele oa hau, u siea lekhalo le ka bang 3 centimeters ho ea fatše. Leka ho boloka boemo ba pele ba 'mele.

  3. Haeba ho le thata, etsa li-push-ups ho tloha mangoleng a hau.

Ha u sutumelletsa holimo, leka ho latela boemo bo nepahetseng ba 'mele.

Etsa lihlopha tse 3 tsa reps tse 10 letsatsi le leng le le leng bakeng sa liphello tse ntle. Li-push-ups ke boikoetliso bo matla haholo bakeng sa ho aha boima ba mesifa.

Hula baholo

Li-hull-ups li thusa haholo ho matlafatsa mesifa ea matsoho, sefuba, mahetleng le mahlakoreng a mokokotlo.

  1. Ho etsa boikoetliso ka nepo, beha matsoho holim'a bar ka bophara ba mahetla.

  2. Phahamisa 'mele oa hau ho fihlela selelu sa hau se le ka holim'a bar.

  3. Theola 'mele oa hau' me u phete boikoetliso ka makhetlo a 'maloa - ka hohle kamoo u ka khonang.

Planck

Ho yoga, polase ea lepolanka ke karolo ea bohlokoa ea "Salutation ea Letsatsi" mme e matlafatsa mesifa ea matsoho ka ho phethahetseng.

Lepolanka le matlafatsa mesifa ea matsoho ka ho phethahetseng.

  • Beha 'mele oa hau ka tsela e ts'oanang le ea li-push-ups. E boloke e emisitsoe sebakeng sena metsotsoana e 30 kapa ho feta haeba boikoetliso bo lumela.

  • Etsa bonnete ba hore matsoho a hao a ka tlas'a mahetla a hao ka ho toba 'me mokokotlo oa hao o otlolohile' me o bapile fatše.

  • Ho etsa hore ho be thata le ho feta, theola litsoe tsa hau fatše 'me u kopanye matsoho.

Ponahalo ea ntja e shebileng tlase

Mohlomong boikoetliso bo tsebahalang haholo ba yoga. Boemong bona, 'mele o etsa V ka lirethe le liatla tse hatelletsoeng fatše. Ka nako e ts'oanang, mokokotlo o sekamela fatše, letheka le behiloe morao.

Joalo ka boemo ba mapolanka, u ka etsa hore ho be thata ka ho theola matsoho a hau fatše le ho tšoara boemo.

Ho matlafatsa mesifa ea letsoho ntle le ho sebelisa litšepe ho hloka nako le boiteko. Empa ka ho etsa lithupelo tsena tse bonolo tsa matsoho ka makhetlo a mararo ho isa ho a mane ka beke, ka sebele u tla finyella phello e lakatsehang.

Ho Slimming ka letsoho: Malebela a Thusang

  • Sebelisa lihlahisoa tse tiisang ho ntlafatsa letlalo la letlalo ho thibela ho fokotseha.

  • Eketsa boikoetliso ba hau ka mekhoa ea hardware ho thibela ho sisinyeha ha letlalo.

  • Mamela 'mele oa hau. Haeba u ikutloa u khathetse haholo, nka khefu kapa u fetohele ho litlelase tsa ho tsosolosa yoga ho e-na le thuto e 'ngoe ea matla.

  • Pele u qala boikoetliso leha e le bofe, etsa boithapollo bo fokolang. Ho sisinyeha ho pota-pota ha matsoho, li-swing kapa li-push-ups ho tla thusa ho ntlafatsa phallo ea mali le ho futhumatsa mesifa.

Ho bolela ho matlafatsa letlalo la matsoho

Bakeng sa letlalo la matsoho, lihlahisoa tse peli tsa 'mele le lihlahisoa tse khethehileng tsa matsoho li loketse.

Ho tiisa 'mele oa Milk Garnier "Ultra Elasticity"

Lebese-gel e ruisitsoe ka phyto-caffeine, e leng karolo e tsejoang ka thepa ea eona e matlafatsang. Ho phaella moo, e tlosa mokelikeli o feteletseng 'meleng. Ka nako e ts'oanang, tlhahiso ea limela tsa leoatleng e susumetsa motsoako oa collagen le ho matlafatsa letlalo. Sesebelisoa se boetse se nka mesebetsi ea moisturizer, se tlatsa letlalo ka mongobo ka lihora tse 24.

Serum ea letsoho e nchafatsang, L'Oréal Paris

Sehlahisoa se nang le sebopeho se sa tloaelehang sa tranelate-serum se fepa ka ho phethahetseng 'me se sireletsa letlalo ho tsoa litšusumetsong tse mpe tsa kantle. E na le niacinamide ho matlafatsa sethibelo sa hydro-lipid ea letlalo, ho folisa panthenol le glycerin ho hydrate le ho thusa ho boloka mongobo letlalong. U ka sebelisa sehlahisoa nako le nako ka mor'a ho ikoetlisa ka matla.

CeraVe Revitalizing Hand Cream

Cream ena ea motheo e lokela ho lula e le haufi le eona: ka mokotleng oa litlolo, drawer ea desktop, tafoleng e ka thōko ho bethe. E etselitsoe bakeng sa letlalo le omeletseng haholo, le na le mefuta e meraro ea ceramide le hyaluronic acid. E nosetsa, e fepa, e nolofatsa le ho matlafatsa tšireletso ea letlalo.

Revitalizing tranelate bakeng sa letlalo le omeletseng haholo la matsoho Lipikar Xerand, La Roche-Posay

Sehlahisoa se seng se setle se tsoang sehlopheng sa "bohle ka bonngoe": se sireletsa, se nolofatsa, se tsosolosa filimi ea hydrolipidic ea letlalo. E na le monko o monate o sa khomarelang 'me e monya hantle. Etsa kopo ka metsamao ea ho silila letlalong le hloekileng la matsoho.

Liphetho tsa kakaretso

Joang ho tlosa mafura matsohong?

Ho ikoetlisa kapa ho ja lijo ho ke ke ha thusa sebakeng sa heno ho tlosa mafura matsohong. Ho chesa mafura ho etsahala hohle 'meleng (le hoja ho sa lekana). Hoa khoneha ho tlosa mafura a 'mele ka nepo matsohong a salon feela, ka thuso ea mekhoa e khethehileng ea litlolo.

Ke boikoetliso bofe bo tla thusa ho fumana matsoho a masesaane?

Boikoetliso ba ho fokotsa molumo oa matsoho bo sebetsa hantle ha bo kopantsoe le lijo tsa ho theola boima ba 'mele, tse laetsoeng ke setsebi. Boikoetliso ba 'mele bo tla thusa ho matlafatsa mesifa ea matsoho le ho ntlafatsa letlalo la letlalo. Ho na le likhetho tse ngata tsa boikoetliso tse ka phetoang lapeng, ka bobeli le ntle le lisebelisoa (li-dumbbells, li-barbells, expander) kapa lisebelisoa tsa boikoetliso. Ho fokotsa molumo, u ka boela ua leka li-wraps.

Seo u lokelang ho se etsa ho theola boima ba matsoho?

Hammoho le litsebi, khethang lijo tse nepahetseng le kemiso ea koetliso. Ikoetlise bonyane habeli ka beke. Mekhoa e meng ea boikoetliso bakeng sa lihlopha tse fapaneng tsa mesifa ea matsoho.

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