Tse ka Hare
Boikoetliso ba bobeli - boikoetliso bo etselitsoeng ho etsoa hammoho. Mofuta ona oa koetliso o na le melemo e mengata: ho theha puisano, ho sebetsa ka lihlopha tse fapaneng tsa mesifa, bokhoni ba ho ikoetlisa kae kapa kae le ka nako leha e le efe.
Lipapali ha li lumelle feela ho matlafatsa bophelo bo botle ba 'mele le boiketlo ba kelello, empa hape le ho ntlafatsa tsebo ea puisano haeba u sebetsa le molekane. Ho etsa boikoetliso bo kopanetsoeng, o hloka feela takatso le sebaka sa mahala, 'me boikoetliso bo bongata bo ka etsoa kantle.
Melemo ea koetliso ea batho ba babeli
Boikoetliso ba bobeli bo ka etsoa ka halofo ea bobeli kapa kharebe / motsoalle. U ka sebetsa le molekane ea nang le bolelele bo lekanang, boima ba 'mele le ho phela hantle' meleng, kapa ho nka para ea motho oa mohaho o fapaneng. Leha ho le joalo, u ka fumana li-exercising tse u loketseng.
Melemo ea ho ikoetlisa ka bobeli:
- Ho ikoetlisa hammoho ho u fa monyetla oa ho hlophisa lihlopha tsa mesifa tseo ho leng thata ho li koetlisa u le mong.
- Boiteko bo hlahisa tšebelisano, mamello, matjato, karabelo, maikutlo a morethetho.
- Ha u etsa boikoetliso ba matla, molekane o sebetsa e le inshorense.
- Molekane ea tsoang lehlakoreng o bona hore na mokhoa oa ho ikoetlisa o hlokomeloa.
- U ka tla ka boikoetliso ba ho rarahana ho fapaneng, ho fetola boikoetliso hore bo lumellane le bokhoni ba hau le liparamente. Ka phapang ea bophahamo, o ka sebelisa benche kapa monyako. O ka fetola mojaro o sebelisa boima bo sa fellang.
- Ha ho lisebelisoa kapa thepa e hlokahalang.
- Boemo ba khothatso boa phahama: molekane o tla thaba ha botsoa bo hlōla.
Ka lebaka la ho ikoetlisa ka bobeli, o ka boloka thahasello ea ho ikoetlisa nako e telele, kaha boikoetliso bo monate bo teneha, 'me ka lebaka la molekane, u ka qeta nako e fapaneng haholoanyane.
Likhetho tse peli tsa koetliso
Re ile ra nka boikoetliso bakeng sa linyeoe leha e le life le bokhoni ba 'mele ba molekane. Karolong ea pele, ho bokelloa lithupelo tsa boikoetliso, kaha li ka etsoa ntle le rug le haeba e le litšila ka ntle. Likoetliso tsena li boetse li loketse tšebeliso ea lapeng. Karolong ea bobeli - ho ikoetlisa bakeng sa lehae kapa mabala a lipapali a nang le fatše.
Boikoetliso bakeng sa seterateng le lapeng
- Ho potoloha ha leoto Emang le shebane le behile letsoho lehetleng la molekane oa hau. Leoto le tlameha ho phahamisoa ho etsa angle ea 90 degree. Boloka ho leka-lekana 'me u leke ho se oele. Fetola leoto ka ho fapanyetsana, leoto le tlase, serope ka mahlakoreng ka bobeli. Ebe u fetola leoto la hau.
- Tsamaisa leoto la hao – Beha letsoho la hao lehetleng la molekane oa hao. Etsa li-swings tse lehlakoreng ka leoto le otlolohileng.
- Leqaqailane le otlolohilengOtlolla letsoho la hao mme o le behe lehetleng la molekane wa hao. Tšoara leoto la hau ka monoana 'me u le hulele ho libono tsa hau. Koala boemo ka metsotsoana e 15-20. E etse ka makhetlo a mangata.
- Ho matha hang-hang - Phahamisa matsoho 'me u phomole matsoho a hau. 'Mele e tlameha ho ba lehlakoreng. Phahamisa maoto a hao kapele joalokaha eka oa matha.
- squat - Tšoara matsoho 'me u etse li-squats ka nako e le' ngoe. Etsa bonnete ba hore boemo ba hau bo otlolohile.
- Ho kotana le molekane mahetleng - E loketse moshanyana le ngoanana ea bobebe. Ho fokotsa mojaro, ngoanana a ka tšoarella ho ts'ehetso: bar e otlolohileng, lerako la Sweden.
- Tobetsa ka boima ba 'mele - E loketse linyeoe ha o hloka ho khoasolla mochine oa khatiso, empa ha ho na moo u ka robalang teng. Mohlankana o ema ka mangole a kobile hanyenyane. Ngoanana o tšoara molekane oa hae thekeng. Mohlankana o tšoara maoto a molekane. Ngoanana o etsa sotha. Koetliso e thata haholo, ha e etselitsoe ba qalang.
- Setulo se phahameng – Emang ka mokokotlo e mong ho e mong. Tšoara matsoho. Squat fatše ka nako e le 'ngoe. Boikoetliso bona bo ka etsoa hape u shebane le molekane oa hau.
- Otlolla morao - Ema ka mokokotlo oa hau ho molekane oa hau. Tšoara litsoe tsa hau. Ea pele e itšetlehile ka pele, e phahamisa molekane. Joale barupeluoa ba fetoha.
Li-Gym Workouts
- Planck – Kena sebakeng sa lepolanka le shebane. Phahamisa matsoho a hao a letona 'me u ame ka liatla tsa hau. Theola matsoho a hau sebakeng sa ho qala. Etsa se tšoanang ka matsoho a letšehali. Etsa bonnete ba hore li-buttocks ha li tsamaee ho tloha ka lehlakoreng le leng ho ea ho le leng. Feta boikoetliso ka ho fetola bar ka li-push-ups. Kgetho e 'ngoe ke lepolanka le lehlakoreng le nang le ho fetoha ha' mele ka lehlakoreng le leng: ha u reteleha, otlolla matsoho 'me u ame ka matsoho a hao.
- Li-push-ups + boikoetliso bakeng sa boralitaba Motho a le mong o robala fatše a kobile maoto. Molekane oa bobeli o beha matsoho mangoleng a hae mme o etsa li-push-ups. Ea pele e etsa ho sotha. Phetolelo e 'ngoe ea boikoetliso fatše: molekane o koetlisa mochine oa khatiso, motho oa bobeli o furalla, o beha liatla tsa hae mangoleng a hae le ho squats, a koba matsoho a hae litsoeneng.
- Li-squats le li-push-ups - Molekane e mong o phomotsa liatla tsa hae fatše. Ea bobeli e nka maoto a hae 'me e etsa li-squats. Ea pele e etsa li-push-ups.
- Ka baesekele- Robala fatše, u qhekelle mahare a mahetla holim'a moseme. Kopanya maoto a hau 'me u etse metsamao ea ho potoloha.
- Mochine oa khatiso oa maoto E mong o robala fatše 'me a phahamisetsa maoto a hae holimo. Ea bobeli e beha sefuba sa hae maotong a hae. Lipalema li notletsoe ka har'a qhobosheane. Ea robetseng o hatisa, a hatella maoto a hae sefubeng ka hohle kamoo ho ka khonehang.
- sotha habeli- Boikoetliso bo le bong feela khethong, eo u e hlokang lisebelisoa - u hloka thupa efe kapa efe e otlolohileng. Balekane ba robala ka jack, ba nka matsoho a bona lipheletsong tse fapaneng tsa thupa. Etsa mochine oa khatiso ka ho phahamisa matsoho.
- Ho otlolla bakeng sa maoto - Lula holim'a 'mete le maoto a hau hammoho (hoo e ka bang sebakeng sa lotus). Molekane o ema ka morao 'me butle-butle o hatella mangole e le hore li-shins li ama fatše. Hoa hlokahala ho qoba li-jerks le maikutlo a bohloko.
Ka mor'a ho futhumatsa hantle, le ka qala ho matha hammoho. Boikoetliso bona bo loketse balekane ba nang le boemo bo tšoanang ba ho ikoetlisa.