Ba bangata baa hlokomela hore nakong ea matsoho a fokolang a ntse a le bobebe le letlalo la saggy. Ntho ea bohlokoa ke hore karolo ena ea 'mele e hloka moroalo o arohaneng, kahoo ho hlokahala hore u etse li-exercising tsa matsoho bakeng sa basali. Batho ba bangata ba nahana hore ho ikoetlisa ho joalo ho tla etsa hore maoto a ka holimo a se ke a le joalo, empa ha ho joalo, hobane o lokela ho o etsa ka boima bo bongata le ho sebelisa lipapali tsa lipapali. Mesebetsi e hlahisoang e tla thusa ho fokotsa boholo ba mafura a tlaase le ho matlafatsa mesifa ea mesifa. Ka lebaka la koetliso, u ka fumana 'mele o lekanang ka lebaka la seo.
Litlhahiso tse atlehang tsa matsoho lapeng
Ho na le li-exerciso tse etsoang ka boima ba tsona, mohlala, ho sutumetsa, le bakeng sa koetliso e atlehang haholo ho bohlokoa ho sebelisa moroalo o eketsehileng - li-dumbbells. Haeba ho se na lihlahisoa tse joalo lapeng, joale sebelisa li-bottle tse tloaelehileng tsa polasetiki tse tletseng metsi kapa lehlabathe. Etsa joalo ka makhetlo a 2-3 ka beke, u pheta mekhoa ea ho ikoetlisa ka litsela tse 2-3, u etsa lihora tse 12-15. U ka theha se rarahaneng se fapaneng kapa o kenyelletsa litlhahiso tsa matsoho a hau ka mokhoa oa hau oa ho ikoetlisa. U lokela ho qala ka mofuthu ho fihlela o futhumatsa 'mele le ho eketsa bokhoni ba mohaho o moholo. Tabeng ena, u ka hopola lithuto tse tsoang lenaneong la sekolo, mohlala, ho fapana ha matsoho, "Mill", ho qhomela ka mahami, joalo-joalo. Nako ea mofuthu-metsotso e 10-15. Ho qeta koetliso ke katoloso.
Mokhoa o motle oa ho ikoetlisa bakeng sa matsoho:
- Li-push-up ho tloha leboteng . Haeba ho le thata ho etsa mosebetsi ona ho tloha fatše, joale khetho ena e loketse. Pushups e fana ka mojaro matsohong, sefubeng le mahetleng. IP - eme haufi le lerako, u tlohe hole le eona. Phomola ho eona ka matsoho a hau, u tšoere likhapha tsa hau haufi le kutu. Mosebetsi - ho pheta-pheta, qala ho kopa matsoho ka mahlakoreng, ho tsamaisa 'mele lerakong. Inhale, khutlela ho FE. Ke habohlokoa ho boloka mokokotlo oa hao o otlolohile ka linako tsohle.
- Ho lema matsoho . Koetliso ena bakeng sa matsoho ke e ntle bakeng sa lehae, kaha ho hlokahala feela likobo tsa matsoho bakeng sa eona. E le hore re fumane phaello e habeli, re fana ka maikutlo a ho phahamisa maoto, 'me sena se tla fella ka hore mochine oa khatiso o ntse o le merusu. IP - lula setulong sa hao, o khumama maoto hore u fumane lehlakoreng le nepahetseng. Tšoara matsoho holim'a sefubeng, ebe o ba nyolla ka mahlakoreng, ha ba ntse ba lokela ho itšoara hanyenyane liphatleng. Ho ama li-dumbbells tsa fatše ha lia lokela, tse tla lumella ho boloka khatello ea kelello. Ka mor'a moo, etsa ho kopanya ka ho khutlela IP.
- Tšoaea likoti ho senotlolo . Ena ke boikoetliso bo atlehang bakeng sa matsoho, kapa ho e-na le hoo bakeng sa triceps. IP - ema, o tšoere li-dumbbells matsohong a hao. Mosebetsi - hula lintlheng tsa sefuba, u supa likhahla tsa hau. Ke habohlokoa ho phahamisa mahetla le lihlopha, ha liatla li lokela ho ba tlaase.
- Pheta-pheta-ts'oaea . Koetliso ena ea matsoho lapeng e ka etsoa fatše, hape, ka ho lebisa tlhokomelo ho phahameng, ka mohlala, u ka sebelisa setulo. IP - lula fatše, otlolla matsoho, u supa menoana ea hao 'meleng. Phahamisa nyeoe 'me u boloke matsoho a otlolohile. Mosebetsi - fokotsa matsoho, o theola marako, empa ha baa lokela ho ama fatše. Ka mor'a moo, khutlela ho IP.
- Ho eketsoa ha matsoho le li-dumbbells . Koetliso ena e fana ka moroalo o motle ho triceps . IP - emisa, o tšoere dumbbell ka holim'a hlooho ea hau. Matsoho a lokela ho koaloa hanyenyane ka likhahla. Mesebetsi - etsa maqhubu 'me u atolose ka lihlopha, empa li tlameha ho ema, ke hore, u se ke ua falla ka litsela tse fapaneng. Litlhahiso nakong ea boikoetliso bohle li lokela ho ba boemong bo fapaneng ho ea ho fatse.
Qetellong, nka rata ho bolela hore ke habohlokoa ho kopanya boikoetliso bo tloaelehileng le phepo e nepahetseng, ho seng joalo u se ke ua lebella liphello tse ntle.