Lipapali le Fitness, Boima ba 'mele
E bonolo tsa boitlhakiso ho tlosa mpa mafura.
Basali ba hore kamehla u leke ho nka tlhokomelo ya botle ba bona 'me sheba motle kamoo ho ka khonehang. Kamoo tedious le mekhoa ea sa thabiseng ba le ho phetha ba ho lelekisa ea tšoanelehang ba phihlello. Empa ho bohlokoa e. Ka mor'a hore tsohle, u tla lumela hore ho hlompha glances motona ka botlalo lefella likhoreletso tsohle tseo ba lokela ho mamella e le ho kopanela liphate se fokolang haholo.
A motlotlo khethehileng e leng ntlha ya mafumahali 'mosesaane thekeng le a bataletseng mala. Lucky ke bao tlhaho e ka seatla se bulehileng a fa le entsprechen loketseng. Ho seng joalo, ba le e ngata ho leka ho fihlela sephetho lakatsa le ho phethisa tsa boitlhakiso khethehileng ho tlosa mpa mafura. Le hore ho bolela - ho etsa hore ho khahla le bataletse.
E leng lokela ho ho phethahatsoa tsa boitlhakiso ho tlosa mpa mafura
Haeba u ka ho teba ka etsa qeto ea ho fumana tšesaane bobi thekeng le e motle a bataletseng mpa, ha ua lokela ho batla litsela tsa ho le bonolo. Ha ba e-ba teng. Mme re lokela ho inehela ho gimmicks papatso hore tšepisa sephetho sa lumeleheng ka ho ba sieo ha esita le Mokhathala ho honyenyane 'meleng. Ha etsa boitlhakiso, o ka tlosa mala, kapa ka ho sebelisa polasetiki kapa ho sebelisa chelete e ngata ho etela sililoa le botle mekhoa ea phekolo e. Empa mekhoa tsena ke ke bitsoa bonolo, 'me theko e tlaase - le ho feta joalo.
Esita le batšehetsi ba lijo tse khethehileng e fapaneng hase kamehla ho ka khona ho tlosa ea tummy hloiloe. Ka mor'a hore ho ja lijo tse lahlehileng boima ka potlako ba khutla, 'me mala ntle fuoa koetliso e nepahetseng e ka ba flabby le "ka kōpo" le ba bonahala e le matšoao a otlolle. Ka lebaka leo, ho ke ke ho hlokahala ha feela ho ja hantle, empa hape ho etsa dira dithutiso ho tlosa mpa mafura.
Ho na le tse peli tse melao sa khauta seo se ka etsa hore mpa ea e ntle:
- tlosa tsohle mafura sebakeng thekeng;
- makhethe fihlela mesifa ka mpeng ea hao.
Ha o lokela ho chesa mafura a kaho a nepahetseng a lijo tse khethehileng 'me ka tshebetso, ka mohlala, ka vacuum cleaner kapa sililoa metsi, ho boloka pompa le mesifa e khoneha feela ka thuso ea sete tse khethiloeng ka hloko tsa boitlhakiso li.
Mantlha tsa boitlhakiso ho tlosa mpa mafura, tse reretsoeng ho matlafatsa mesifa mpeng. Empa ha ke nahane hore re ka thibela atile feela hlaha 'mele' me kahoo fumana e ntle le rekere mala. Mosebetsi oa se ke ua feela ka holimo, empa hape e ka tlaase, 'me obliques.
Ho ikoetlisa bakeng sa ho matlafatsa mochine e ka holimo
E ne e le litaba tse holimo ago bleed habonolo. Ba le boemong bo supine hlokahala, ho boloka mangole maoto sothoe theoha fatse, phahamisa 'mele tsoha. Sebetsa nyollela 20 ho 25 ka mokgwathupelo ngoe. The butle o etsa ho ikoetlisa, e leng e khōloanyane mojaro tla ba mesifa. Empa e ke ho hlokahala hore ho haufi-ufi hlokomela hore ne e tla ba tlas'a khatello ea kelello tsohle oela mpeng. Mesifa ea matsoho le maoto a lokela ho lula unstressed.
Tsa boitlhakiso ho tlosa mpa mafura (bakeng sa mesifa oblique)
Ho sebelisa ya pele ke bohato tšoana haholo le di-pump tlhōrōng ea tobetsa. Empa le ho phahama matlo lokela ho tlosoa ha hantle, empa ho ama litsoeng, ka lehlakoreng le leng la lengole. ke hore, litsoeng le letona ha ho ts'ehetsana ama lengole le letšehali, 'me le letšehali - le letona.
A lebaka le molemo haholo fuoa matsoapong le ka mahlakoreng. disete 2-3 la 20 matsoapong ke ke feela ho etsa e sephara mala, empa hape fokotsa bophahamo ba modumo ea thekeng.
Hantle, hona joale ka hlalosa kamoo u ka ntšang mpa tlaase.
Ho underbelly hangata ka ho fetisisa e ba bothata. Leshano fatše le koba mangole a hao. Emeisa leng teng e le hore menoana ea maoto a ka thata-thata petelitsoe khahlanong le e mong le e tse ling tse, 'me heel a arohane ka hohle kamoo ho ka khonehang. Joale koba mangole e, ntle le ho fetola boemo ba maoto le otlolla ba tšoanang ho fatse. Ka mor'a metsotsoana e seng mekae ea maoto tshegetsa le go tlotla kgutlele ho boemo ba ka lekhetlo la pele. Shebella haufi-ufi ho etsa bonnete ba hore feela le mathata ka tlaase mesifa mpeng. ho ikoetlisa e lokela ho ba ho tloha linakong tsa 15 ho ea ho 20.
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