Joang ho hlatsoa breeches ka lirope? Li ikoetlisa tse 30 tse holimo bakeng sa serope sa kantle!

Li-breeches - ena ke bothata bo manganga ho banana, mafura a bolokang mela e metle le e metle ea maoto. U ka hlatsoa li-breeches joang 'me u lahla lithaka lethekeng?

Re u fa likhetho tse sebetsang tsa serope sa kantle, hammoho le malebela a bohlokoa mabapi le ho fokotsa letheka le ho ntlafatsa sebopeho sa leoto.

Sheba hape:

• Lieta tsa basali tse 20 tse holimo bakeng sa ho ikoetlisa le ho ikoetlisa
• Mekhoa e metle ka ho fetisisa ea 50 ea ho ikoetlisa ka maoto a masesaane
• Kaofela ka lipetja tsa boikoetliso: ke eng le hore na u ka khetha joang

Mokhoa oa ho hlatsoa li-breeches: melao ea mantlha

Sebaka sa mathata ka ntle ho serope se nkuoa e le se seng sa tse thata ka ho fetisisa ho se tlosa. Mehloli ea mafura e bolokiloeng eo 'mele o bolokang "letsatsi la lipula", hangata e ipokella liropeng tse kaholimo le ka mpeng. Ka hona, ho tlosa li-breeches liropeng ke mosebetsi o boima haholo. Lits'ebetsong tsa bophelo 'mele o sebelisa mafura a' mele kantle ho lirope, 'me molemong oa ho theola boima ba' mele sebaka sa bothata se nyamela hoo e ka bang sa ho qetela.

Leha ho le joalo, mekotla thekeng ha e hlahe feela ka lebaka la mafura a 'mele. Ka sebopeho sa bona ka mafolofolo ho akarelletsa mesifa dinama tse nyenyane tse. Mesifa le mefokolo e fokolang ea letheka, otica e shebahala e le sekhahla mahlakoreng a letheka. Haeba u leka ho phahamisa likoti, u hlokomela hore li-breeches li tiile. Ka hona ho ikoetlisa khafetsa ho hlahisa mesifa ea leoto le glutes le tsona li bohlokoa haholo haeba o batla ho tlosa li-breeches.

Hobaneng ha mekotla e lethekeng kapa marikeng:

• Peresente e phahameng ea mafura 'meleng, ao hangata ho basali a neng a tsepame karolong e ka tlase ea' mele.
• Molumo o fosahetseng oa mesifa, o khothalletsang ho thehoa ha masapo mahlakoreng a letheka.
• Sebopeho sa mofuta oa sebopeho: mofuta oa sebopeho pere Lithako tsa lethekeng li ka hlaha le ha mmele o le mosesane ka kakaretso.
• Likhathatso tsa Hormone.

Leha ho le joalo, seo e ka beng e bile sesosa sa mekotla lethekeng, li ka tlosoa feela ka ho fokotsa mafura a 'mele le ho eketsa molumo oa mesifa. Kahoo bothata bo rarolloa breeches kamehla ja le ho ikoetlisa. Se ke oa ts'epa pilisi ea boloi, ho phuthela ka mohlolo kapa mokhoa o mong o sebetsang hantle haholo. Mekhoa ena ha e sebetse. Joale o hloka eng ho tlosa li-breeches?

U ka lokisa li-breeches joang?

Haeba u batla ho tlosa li-breeches, ntho ea pele eo u hlokang ho e etsa ke ho lokisa matla. 'Mele o qala ho ja mafura, hafeela o fumana lijo tse fokolang ho feta tseo a ka li sebelisang, ke hore, ho khaello ea khalori. U tla finyella bofokoli bona joang, khetha khetho ea hau: e ka bala lik'hilojule, e ka khomarela melao-motheo ea phepo e nepahetseng, e ka lekanyetsoa feela ho tlosoa ho tsoa lijong tsa lihlahisoa tse kotsi. Ke khetho ea hao.

Phepo e nepahetseng: o ka qala kae

Ntlha ea bobeli ke koetliso. Ho fapana le lijo, ntle le liphetoho tse fokotsang boima ba 'mele ha li sebetse, ho ikoetlisa ha se ntho e tlamang ho hula li-breeches tse peli. Leha ho le joalo, ho ikoetlisa khafetsa ho tla u thusa ho fihlela sepheo sa hau kapele haholo! Ntle le moo, joalo ka ha re bone kaholimo, molumo oa mesifa o tiisa mameno mme o tlosa likhaka lethekeng. Hobane ha o hloke feela ho tiisa mesifa, empa ho chesa mafura lebaleng la li-breeches, thuto ea hau e lokela ho kenyelletsa:

• Boikoetliso ba Cardio ba ho chesa likhalori le ho potlakisa ho chesa mafura
• Ho ikoetlisa bakeng sa li-breeches bakeng sa molumo oa mesifa le ho ntlafatsa ho potoloha ha mali ho potoloha libaka tse nang le bothata.

Lintlha tsena tse peli tsa mantlha tse tla u thusa ho hloekisa li-breeches ka nako e khuts'oane. Ho phuthela, ho silila, libanka le mekhoa e meng e tsebahalang e ka sebelisoa feela joalo ka Tlatsetso ea lijo le boikoetliso bo le bong, mekhoa e joalo ha e sebetse!

Hape khatello ea maikutlo ea hore o ke ke oa qobella 'mele ho theola boima ba' mele sebakeng sa heno sebakeng se itseng. U ke ke ua ikoetlisa joang bakeng sa li-breeches kapa ua silila sebaka sa bothata, mafura a tsoang 'meleng oohle ka kakaretso. Kahoo haeba u batla ho tlosa li-breeches - pele u hloka ho fokotsa liperesente tsa hau tsa mafura a 'mele. Hona ke phepo e nepahetseng le boikoetliso.

Hobaneng ho sa khonehe ho tlosa li-breeches:

• U hloleha ho latela khaello ea likhalori hore 'mele o se ke oa chesa mafura.
• U qala ho theola boima ba 'mele,' me 'mele ha o na nako ea ho fihla mehloling ea mafura, eo hangata e fumanehang liropeng tse kaholimo le mpeng.
• U - pere, bakeng sa mofuta ona oa li-breeches ho hloekisa ho thata haholo, kahoo o lokela ho ba le mamello.
• Ha o ikoetlise, molumo o tlase oa mesifa o ka theha mameno lehlakoreng le kantle la serope.
• Li-breeches mme li hlahisoa ka matla ho cellulite liropeng e ka ba sesupo sa pherekano ea lihormone.

Boikoetliso ba Cardio bakeng sa serope sa kantle

Boikoetliso ba Cardio bo tla u thusa ho tsamaisa lits'ebetso 'meleng, tse tla kenya letsoho tahlehelong ea mafura. Ke motswako oa boikoetliso ba pelo le ho itšehla thajana ho li-breeches ho tla u thusa ho fihlela litholoana tse potlakileng le tsa boleng. 'Me ho ikoetlisa ka li-breeches ho khothaletsoa ho etsa hanghang kamora' Cardio 'ho matlafatsa phallo ea mali sebakeng sa mathata.

Re u fa khetho ea boitlhakiso ba pelo le khatello ea serope sa kantle. Ka thuso ea bona u ka hloekisa li-breeches 'me, ka kakaretso, ho hula' mele. Ke mekhoa efe e metle ka ho fetisisa ea ho chesa mafura le ho felisa li-breeches. Ntle le moo, boikoetliso bo sisintsweng bo loketse li-dieters tsohle, haholo haeba sebaka sa mathata e le karolo e tlase ea 'mele.

Haeba o sa tlole, mme o tshoha ka ho jarolla, ha ho hlokahale (le tse sa rateheng) ho tlohela pelo ka botlalo. O ka ikoetlisa ka katleho ntle le ho tlola, hobane re khothaletsa ho shebella:

Ho ikoetlisa ha Cardio: ho ikoetlisa + leano la thuto

Liikoetliso tse latelang tsa cardio tse tsoang breeches tse thehiloe ka nyolohelo ea tatellano ho tloha ho tse bonolo ho isa ho tse rarahaneng. Le ha ho le bonolo le ho rarahana ha boikoetliso ba motho ka mong ho ikemetse.

1. Ho raha lehlakoreng la mangole

2. Raha ka lehlakore ka ho ts'oara thobalano

3.Setser

4. Ho tlola hamorao

5. Ho qhotsa matsoho le maoto

6. Li-squats tse nang le ho qhomela ka lehlakoreng

7. Ho qhomela ka ho ikatisa maoto squat

8. Ho tlola ka ho phahamisa maoto + ho tlolela

9. Ho tlolela ka tlama ka ho phahamisa maoto

10. Tlohela ka tlung e pharaletseng

11. Naledi ya ho tlola

Morero oa koetliso bakeng sa ba qalang

Etsa boikoetliso bo bong le bo bong metsotsoana e 30, joale phomolo metsotsoana 30. Pheta boikoetliso ka 2-3 potoloha, phomola lipakeng tsa metsotso e 1 motsotso.

• Ho raha lehlakoreng la mangole. +
• Ho qhotsa matsoho le maoto
• Skater
• Ho qhomela hamorao
• Li-squats tse nang le ho tlolela ka lehlakoreng
• Ho qhomela ka ho ikatisa maoto ka hara squat

Selekanyi 30 sec. mosebetsi / 30 sec. tse ling:

Morero oa koetliso bakeng sa se tsoetseng pele

Etsa boikoetliso bo bong le bo bong metsotsoana e 40joale phomola metsotsoana 20. Pheta boikoetliso ka 2-3 potoloha, phomola lipakeng tsa metsotso e 1 motsotso.

• Ho qhomela ka ho phahamisa maoto + ho tlolela
• Ho qhoma ka leqhama ka ho phahamisa maoto
• Ho qhomela hamorao
• Tlohela ka tlung ea sephara
• Raha ka lehlakore ka thobalano
• Naleli ea ho qhoma

Selekanyi ke metsotsoana e 40. mosebetsi / metsotsoana e 20. tse ling:

Ho ikoetlisa bakeng sa serope sa kantle (ho tloha breeches)

Boholo ba boikoetliso bona bo tsoang breeches bo fatše, ka hona bo bolokehile bakeng sa batho ba nang le methapo ea varicose le mathata a kopaneng. Kamehla o ka thatafatsa boikoetliso o sebelisa litekanyo tsa maqaqailana kapa dumbbell. U ka sebelisa sehlopha sa boikoetliso bakeng sa ho itoanela hofeta - ena ke e 'ngoe ea lisebelisoa tse sebetsang haholo bakeng sa maoto a masesaane.

1. Lunge la morao

2. Phahamisa leoto lehlakoreng le emeng

3. Mapheo a tšekaletseng

4. Ho phahamisa maoto a likhutlo li tharo

5. Ho potoloha ha maoto ha u ntse u eme

6. Phahamisa maoto ha u lutse

7. Phahamisa leoto lehlakoreng ka mangole

8. Phahamisa maoto ka lepolanka le lehlakoreng

9. Ho phahamisa maoto ho paqame ka lehlakore

10. Phahamiso ea leoto le kopaneng

11. Phahamisa maoto perpendicular ho 'mele

12. Ho hula maoto ho isa 'meleng

13. Maoto a fetoha ka ho tšoana le fatše

14. Ho potoloha ha maoto ho paqame ka lehlakore

15. Ho potoloha ha maoto ho lutse ka lehlakore la hao ka molumo o monyane

16. Motsoako oa ho phahamisa leoto

17. Phahamisa leoto mahlakoreng ka mane

18. Phahamisa maoto a otlolohileng maotong ohle a mane

19. Ho phahamisa maoto ka borokhong

20. Ho phahamisa maoto o robetse ka mpeng

21. Khetla

22. Shell e rarahane

23. Shell e phahamisa maoto

Ke leboha liteishene tsa youtube tsa gifs: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle, Lerato la Mofufutso oa Lerato, Evin Himmighoefer.

Morero oa ho ikoetlisa ho tloha breeches

Re u fa moralo oa boikoetliso o itokiselitseng 3 o tla u thusa ho tlosa li-breeches. Ho bohlokoa ho etsa kamora ho ikoetlisa ka pelo. Pheta boikoetliso bona ka mekhahlelo e 'meli: mokhahlelong oa pele boitlhakiso bohle bo etsoa leotong le letona, potolohong ea bobeli leotong la hae le letšehali. Haeba boikoetliso bo etsoa maotong ka bobeli, o bo phete lekhetlo la pele le lekhetlo la bobeli. Haeba u sa qala, khetha palo e tlase ea ho pheta-pheta, butle butle ho eketsa palo ea tsona.

U ka chenchana pakeng tsa likhetho tse 3 a, khetha khetho e le 'ngoe feela, kapa ka boikemelo ho hlahisa moralo oa boikoetliso ho tsoa mefuteng ea lipalesa. Ha nako e ntse e ea, mesifa ea hau e tla tloaela mojaro, mme le palo e kholo ea ho pheta-pheta e tla emisa ho hlahisa litholoana. Maemong ana re khothaletsa ho qala ho sebelisa litekanyo tsa maqaqailana. Boima ba 'mele 0.5-1 kg bo lekane bakeng sa boikoetliso ba maoto, bonyane lekhetlo la pele. Sehlopha sa rekere se tla thusa ho eketsa mojaro.

Khetho ea 1

• Mapheo a lehlakoreng: 15-20 e khutlela morao
• Phahamisa leoto lehlakoreng le emeng: 15-25 e khutlela morao
• Leoto le phahamisa lehlakoreng le lehlakoreng: 10-15 e khutlela morao
• Phahamisa maoto ho ea ka 'mele: 20-30 e khutlela morao
• Leoto la ho potoloha lehlakore: 10-15 e khutlela morao
• Shell: 20-30 e khutlela morao
• Leoto le mahlakoreng le leng le le leng: 20-30 e khutlela morao
• Ho phahamisa maoto ka borokhong: 20-30 e khutlela morao

Khetho ea 2

• Mapheo a diagonal: 10-15 reps (leoto le leng le le leng)
• Phahamisa leoto lehlakoreng ka mangole: 15-25 e khutlela morao
• Leoto la diagonal le phahamisa: 15-25 e khutlela morao
• Motsoako le ho phahamisa leoto: 15-20 e khutlela morao
• Phahamisa maoto a tšoanang le fatše: 15-25 e khutlela morao
• Phahamisa maoto a otlolohileng ka maoto a mane: 20-30 e khutlela morao
• Khetla e thata: 20-30 e khutlela morao
• Ho phahamisa maoto u robetse ka mpeng: 15-25 e khutlela morao

Khetho ea 3

• Ho phahamisa maoto ka makhetlo a mararo: 20-30 e khutlela morao
• Ho potoloha ha maoto ha u ntse u eme: 10-15 e khutlela morao
• Ho lutse ka maoto: 15-25 e khutlela morao
• Leoto le phahamisitse ka lehlakore: 20-30 e khutlela morao
• Ho hula maoto ho isa 'meleng: 20-30 e khutlela morao
• Leoto le mahlakoreng le leng le le leng: 20-30 e khutlela morao
• Ho potoloha ha maoto ho lutse lehlakoreng la hao ka bophahamo bo bonyenyane: 10-20 e khutlela morao
• Khetla le maoto a phahamisang: 15-20 e khutlela morao

Ke hangata hakae ho ikoetlisa ho tlosa li-breeches?

Haeba bothata ke li-breeches tseo u li hlokang, o ka koetlisa sebaka sena makhetlo a 2 ka beke, o kopanya boikoetliso ba 'mele le boikoetliso bakeng sa molumo oa mesifa. Haeba sepheo ke ho tlosa li-breeches ha se senotlolo, boikoetliso bo reriloeng bo lekane ho tsamaisa nako e le 'ngoe ka beke. Bonyane hanngoe ka beke ikoetlisa bakeng sa glutes, e tla u thusa ho theha maoto a masesaane.

TOP 50 boitlhakiso bakeng sa maraong

Ka nepo, koetliso e lokela ho etsoa ka tsela e latelang: Metsotso e 20-30 o ikoetlisa ka pelo, ebe o ikoetlisa hang-hang khahlanong le li-breeches metsotso e 15-20. Hape hoa khoneha ho koetlisa ka mokhoa o chitja. Metsotso e 10 ea cardio; Metsotso e 10 ea boikoetliso bakeng sa lirope tsa ka hare; Metsotso e 10 ea cardio; Metsotso e 10 ea boikoetliso bakeng sa lirope tse ka hare.

Livideo tse tla thusa ho tlosa li-breeches

Ka kopo elelloa hore re tlohetse likhetho tse ntle haholo: livideo tse 20 tse phethetsoeng ka lehlakoreng le kantle la serope. Kahoo o ka lula o ikoetlisa ka katleho e tla u thusa ho hloekisa li-breeches.

1. Anelia Skripnik: Ho ikoetlisa ka li-breeches (metsotso e 30)

2. Li-blogilates: Boikoetliso bo tsoang breeches (metsotso e 10)

3. Rebecca Louise: Karolo e kahare le kantle ea serope (metsotso e 17)

4.FitnessBlender: Bakeng sa bokantle ba serope (metsotso e 20)

5. Linda Wooldridge: Bakeng sa kantle ho serope (metsotso e 20)

Bakeng sa ba batlang ho tlosa li-breeches, ho hlokahala hore ba hopole lintlha tse peli tsa bohlokoa tse tla u thusa ho li fihlela khaello ea khalori le boikoetliso bo tloaelehileng. Leha ho le joalo, o lokela ho hopola hore khalemelo ea lehlakore le kantle la serope ke ts'ebetso e boima eo ho eona ho ke keng ha khoneha ho fihlela litholoana tse ntle e potlakile haholo.

Sheba hape:

• Boikoetliso bo holimo ba 30 bakeng sa serope sa ka hare + moralo oa thuto o itokiselitseng
• Bakoetlisi ba 50 ba holimo ho YouTube: khetho ea ho ikoetlisa ka ho fetisisa lapeng
• Koetliso ea TABATA: Lithupelo tse 10 tse lokiselitsoeng bakeng sa ho fokotsa boima ba 'mele

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