Lijo tse ling li ke ke tsa fokotsa boima ba 'mele. Ho e-na le hoo, u ka ba le boima ba 'mele holim'a bona ntle le lipapali, empa u tla fumana eng ha u khutlisetsoa ho otlolla mahlomola a beke le beke? 'Mele o khathetse, sefuba se oeleng, le cellulite e hlokomelehang haholoanyane, letlalo le phunyeletsa flabby, ha ho na matla a setseng ho sebetsa ho setšoantšo sa hau.
Haeba u batla ho theola boima ba 'mele, etsa bonnete ba hore u nahane ka mokhoa o mong oa ho ikoetlisa o boima: o bonolo, o atlehile' me, haholo-holo, o u ratile. Ho lahleheloa ke boima feela ka lijo tse sa tsamaeeng, u lahleheloa ke mesifa ea mesifa, 'me mafura a sala a sa fumanehe.
"Ts'ebetso ena" e na le tlhaloso e bonolo: protheine e bonolo ho fetoha matla a lihlahisoa ho feta mafura. Ho phaella moo, lesela la mafura a mahetleng a rona, likoti, mpa e ne e behiloe ka hloko ke 'mele hore e nke lesea. Ke ka lebaka leo ntle le ts'ehetso e eketsehileng, ha ho bonolo ho arohana le mafura a mangata.
U na le khetho e le 'ngoe - khetha lijo tse itekanetseng (ntle le tlala ea otla le lijo tse boima tsa mono!), Hape khetha khetho ea letsatsi le letsatsi bakeng sa ho theola boima ba' mele.
Ke eng e lokelang ho ba mojaro?
Sena re se khetha pakeng tsa aerobics, ho tsota, li-gymnastics, joalo-joalo. 'Me' mele ha o tsotelle seo re se sebelisang moo matla. Hlalosa ntlo ea hau, hloa litepisi - tsena tsohle li ja matla, e leng se bolelang hore se re atametsa haufi le ho chesa mafura. Koetliso ea 'mele ke feela litšila tse seng kae tsa matla.
E le hore o thehe 'mele, ho o etsa hore o tšoanelehe le ho senya, ho hlatsoa lijana le ho fola ha hoa lekana. Ke ka lebaka leo boikoetliso bo botle ka ho fetisisa ba ho lahleheloa ke boima ba 'mele ha bo akarelletse mocheso oa cardio o chesang mafura, empa hape o na le matla a ho ikoetlisa.
Kahoo, re fana ka tlhokomelo ea hau ka tsela e atlehileng haholo le e leka-lekaneng ea ho ikoetlisa bakeng sa tahlehelo ea boima ba 'mele.
- Re otlolla matsoho mme re qala ka mofuthu.
- Matsoho a phahame, letsoho le letona le theoha, le setse ka holim'a hlooho, re otlolla ka ho le letona ka makhetlo a mane. E tšoanang re pheta ka lehlakoreng le letšehali.
- Re tšela matsoho ka pel'a rona, ha re ntse re etsa li-substeps. Re tsoela pele ho tsamaea, re phahamisetsa matsoho a rona ka lehlakore, re theola matsoho le ho ba phahamisa. Ha re emise mehato, re petetsa matsoho a rona ho fist le unclasp. Re etsa li-substeps tse matla, re khumama le ho fokotsa matsoho a rona marapong.
- Ho senya, re nka matsoho a rona ho tloha ka pele mme re pota-potile maoto. Khutlisa 'me u lahlele matsoho. Re khumama.
- Re hulela ka thōko ka letsoho le hlollang holim'a lihlooho tsa rona.
- Matsoho a lutseng liphahlo a ne a fetiselitsoe ka lehlakoreng, etsa tse tharo ho ea ka ho le letona 'me re beha matsoho a rona hammoho. E tšoanang ho le letšehali.
- Re qala ho potoloha liluma. Re eketsa boholo ba tsona ka ho kopanya li-fist ka pel'a rona. Re fofa ka matsoho a otlolohileng.
- Re ntse re hula, re hokahanya matsoho a rona ka sekotlolo se ka morao, mme re pheta hape.
- Hape re nka matsoho a rona sekoting ka morao, re boloka boemo bona bo theola le ho phahamisa hlooho.
- Matsoho a khaotse, re otlolla hlooho.
- Matsoho letheka, khutlela ho le letona / le letšehali.
- Matsoho a hlooho, re nka boima ba letheka le leng ho ea ho e 'ngoe, re khutlela ho likoloto tsa pelvis.
- Re matha sebakeng.
- Ho ruruha: li-socks li arohane ebile li kopane; ho tlōla ka thōko, ka ho lieha ho baleha; ho tlōla sebakeng se phahameng.
- Re hulela ka lehlakore, ho fapana le letsoho ka holim'a hlooho. Ha u etsa joalo, phahamisa lengole ka mangole.
- Re etsa mohato o motle, o senya leoto le ka morao.
- Re lahlela leoto hape ka diagonally.
- Re etsa tlhaselo ea boraro: mohato o monyenyane, o bohareng le o bolelele o nang le tlhaselo.
- Re etsa tlhaselo ea boraro morao.
- Re pheta ka mokhoa o ts'oanang ho tloha bohlokong ba 15 ho ea leoto la bobeli.
- Re matha sebakeng.
- Re fetisa boima bo tsoang ho letheka le leng ho ea ho e 'ngoe.
- Tsoela pele, matsoho ka lethekeng, o khumamela ka tlaase a shebe.
- Phahamisa matsoho mme u etse maralla a mararo, u otlolla matsoho pakeng tsa maoto a hao.
- Letsoho le leng ka morao, hlooho ea bobeli e otlolohile. Etsa likhahla.
- Tsoela pele ka letsoho ka morao hloohong, ema, u khumame, u fetole matsoho mme u pheta-pheta lehlakoreng le leng le matsoapo.