Tse ka Hare
O batla boleng koetliso bakeng sa mesifa ea mpa? Leka lenaneo STS Ab Circuits le mokoetlisi ea tummeng Keith Friedrich. Thuto e khuts'oane ea metsotso e mashome a mabeli ka mesifa ea mpa e tla u thusa ho fumana mpa e sephara le abs e ntle.
Tlhaloso ea koetliso ea mesifa ea mpa le Kate Friedrich
Kate Friedrich o lokollotse ka botlalo lenaneo le lecha. O ile a hlahloba ka hloko taba ea ho theha mochini o phethahetseng oa khatiso mme a etsa thupelo ea boikoetliso, e fanang ka boikoetliso bo 'maloa bakeng sa mesifa ea mpa. Ho e 'ngoe ea tsona, Kate o nka motheo oa Pilates, ho e' ngoe - yoga, ea boraro - boikoetliso le fitball, boikoetliso bo mene le bolo ea bongaka. Lenaneo le na le mananeo a tšeletseng, 'me e' ngoe le e 'ngoe ea tsona e kenyelletsa boikoetliso feela bakeng sa mesifa ea mpa.
Kahoo, lenaneo le kenyelletsa lihlopha tse latelang:
1. Pilates E thehiloe Abs. Thuto e nka metsotso e 18, ha ho hlokahale lisebelisoa tse ling. Boikoetliso bohle bo etsoa ho tloha boemong bo tloaelehileng, li ipapisitse le likarolo tsa Pilates.
2. Yoga E thehiloe Abs. Koetliso e etselitsoe metsotso e 15, lisebelisoa tse ling ha li hlokahale. Lintho tse ngata tse nkiloeng ho yoga. Karolong ea bobeli ea lithuto ho kenyelelitsoe boikoetliso bo tsoang boemong ba lepolanka, e sebetsang haholo bakeng sa boralitaba.
3. litekanyo tse 'me Lisebelisoa Abs. Ho ikoetlisa ka nako ea metsotso e 18 bakeng sa boikoetliso, o hloka lipoleiti tsa pampiri ho theola maoto fatše. Mme, ka ho lekana, mokato ofe kapa ofe o thellang. Haeba u se na eona ka setokong, u ka etsa metsotso ea pele e leshome feela. Li kenyelletsa ho ikoetlisa ka mpeng bakeng sa mesifa ea lumbar, litšoaneleho tse ling ha li hlokahale.
4. Ho tsitsa Ball Abs. Koetliso e nka metsotso e 20 mme ho ikoetlisetsa fitball e nepahetseng. Haeba u na le monyetla, etsa bonnete ba hore u reka boleng bona ba lipapali. E tla etsa hore boikoetliso ba hau bo fapane haholoanyane.
5. Che Helmets Abs. Thuto ntle le lisebelisoa tse ling, nako ea metsotso e 17. Ho na le tse ngata boitlhakiso bo tloaelehileng mochineng oa khatiso. Karolong ea bobeli ea lenaneo la video u emetse litlhahlobo ho tloha lepolankeng.
6. Medicine Ball Abs. Ho ikoetlisa ka metsotso e 19 le bolo ea bongaka. Boholo ba boikoetliso bo etsoa bo eme. Bakeng sa koetliso o hloka molekane, joalo ka boikoetliso halofo ea bobeli ea lenaneo e entsoe ka bobeli.
Joalokaha u bona, khaello ea mefuta-futa eo u e utloang. Seithuti se seng le se seng se tla fumana koetliso e loketseng. Kate Friedrich o lula a leka ho atamela lithuto tsa ka tsa boikoetliso ka botho bo boholo. Boikoetliso ba hae ba mesifa ea mpeng bo etsa joalo eseng ho tsoa ho tseo re ka reng ka tsona: bohle re bone kae-kae.
Leha ho le joalo, lenaneo lena le sebelisoa hamolemo joalo ka mojaro o eketsehileng. Mohlala, u ikoetlisa ka sekhahla se seng sa video, empa ha u na tsitsipano e lekaneng ea mesifa ea mpa. Re tla kenyelletsa lithuto tse peli le Kate Friedrich lenaneong la hau la ho ikoetlisa beke le beke mme o netefalitsoe ho ntlafatsa liphetho tsa hau. Hopola hore mpa e bataletseng ha e lekane feela ho sesa mochine oa khatiso. U hloka ho latela lijo le ho ikoetlisa ka pelo.
Melemo le likotsi tsa lenaneo
melemo:
1. Litlhahiso Likhetho tse 6 tse fapaneng bakeng sa ho koetlisa mesifa ea sefuba, eo u ka khethang eo u e ratang kapa u chenchane pakeng tsa eona.
2. Ho atlehile ho sebetsa mesifa ea mpa ka mahlakore ohle.
3. Ka lebaka la Arsenal e pharaletseng ea boikoetliso e sebelisang Kate Friedrich, le uena u ntse u sebetsa mesifa ea lumbar.
4. Likarolo tsa boikoetliso ba yoga le Pilates ka bolo ea boikoetliso li eketsa mefuta e fapaneng ea boikoetliso bo tloaelehileng ba mpa.
5. Nako ea ho koetlisa mesifa ea mpa le Kate Friedrich - 15-20 metsotso. Li kenyeletse lenaneong la hau la boikoetliso 'me u be le mpa e sephara.
tlhoka mesola:
1. Bakeng sa lithupelo tse tharo ho tse tšeletseng tse hlahisitsoeng hloka lisebelisoa tse ling (fitball, bolo ea meriana, lipoleiti tsa pampiri).
2. Ke lenaneo le itÅ¡etlehileng ka lona, ââle loketse haholo joalo ka mojaro oa tlatsetso khatisong.
3. Haeba u batla mokhoa o felletseng oa ho koetlisa mesifa ea mpa, bona mohlala, lenaneo la Killer Abs le Jillian Michaels.
Lenaneo la khatiso le Kate Friedrich le loketse ba le batlang khatello e eketsehileng mesifa ea mpa. Haeba o batla ho eketsa motlakase oa khatiso ea hau kamora ho ikoetlisa, ikoetlisetse makhetlo a 2-3 ka beke mme sephetho se ke ke sa lula se emetse.
Bona hape: U ka theola boima ba 'mele joang sebakeng se itseng sa mmele?