Li-Dumbbells tsa Chrome tse ka jaroang

Ho ba le sefuba se seholo ka linako tse ling ke toro. Toro ena e ka phethahala ka mekhoa e mengata: li-bradded bras, opereishene ea litlolo kapa, ka tlhaho, lipapali. Kahoo mona ke mokhoa oa ho haha ​​​​mesifa ea sefuba sa hau ka lithupelo tse 'maloa tse etselitsoeng ho etsa hore matsoele a hau a shebahale a le kholoanyane ... ntle le bonono!  ho ba le sefuba se seholoanyane ntle le ho kena ka lebokoseng la opereishene ea polasetiki, hoa khoneha. Ho na le boikoetliso ba lipapali bo etselitsoeng ka ho khetheha ho matlafatsa li-pecs. Ke mang ea reng ho matlafatsa le ho tiisa mesifa ea sefuba e reng matsoele a tiileng le a toned ho feta!  Ho etsa lithupelo tsena tse nyane tse sebetsang, sohle seo u se hlokang ke li-dumbbells tse bobebe, mathe a yoga le bolo ea boikoetliso. Etsa lihlopha tse peli ho isa ho tse tharo tsa metsamao e ka tlaase, u li phete ka lihlopha tsa 12.  'Me u hopole ho sebelisa kemiso ena e ncha ea lipapali hararo ho isa ho tse 'nè ka beke ho fumana liphello tse bonahalang!  Matlafatsa matsoele a hao ka lebaka la sheathing.

 

Koetliso ea 1: boto e tsamaeang

Kena sebakeng sa lepolanka, matsoho le maoto a tšehelitsoe. Matsoho a hau  a behiloe ka bophara ba mahetla 'me' mele oa hau o lokela ho etsa mola o otlolohileng ho tloha ka holim'a hlooho ea hau ho ea lirethe. Maoto a hau a lokela ho behoa ka bophara ba pelvis ea hau.

Ka mor'a moo, tsoela pele: phahamisa letsoho la hao le letona le leoto le letona 'me u li tlose holim'a mathe a yoga. Khutlela bohareng 'me u etse se tšoanang ka lehlakoreng le letšehali.

 

Boikoetliso ba 2: ho sutumelletsa holimo

Kena sebakeng sa sheathing, matsoho a bapile, mokokotlo o lumellane le matsoho a otlolohileng.  Etsa push-up, ho etsa bonnete ba hore u khomarela litsoe tsa hau mahlakoreng a hau. Emisa, ebe u khutlela sebakeng sa ho qala.  Ebe u phahamisa letsoho la hao le letona 'me u ee ho ama lehetla la hao le letšehali. Mo busetse fatše. Etsa se tšoanang ka letsoho le letšehali.

 

Boikoetliso ba 3: mohale ea holimo

Kena sebakeng sa lepolanka ka matsoho a hao a bapileng. Matsoho a hau a behiloe ka bophara ba mahetla 'me' mele oa hau o lokela ho etsa mola o otlolohileng ho tloha ka holim'a hlooho ea hau ho ea lirethe.

Joaloka heroine e kholo, otlolla letsoho la hao le letona hole ka pele, ho ea fihla bophahamong ba mahetla, ebe u le khutlisetsa fatše. Ntho e tšoanang ka lehlakoreng le letšehali. Ke nako ea ho lumela hore u matla ohle. Joalo ka eng, ka linako tse ling ho ikoetlisa ho molemo!

 

Koetliso ea 4: serurubele

Beha bolo ea boikoetliso tlas'a molala oa hau 'me u nke dumbbell letsohong le leng le le leng. Phahamisa sekoti sa hau e le hore torso, mpa le butt li tsamaisane.  Mangole a hau a lokela ho kobeha ka likhato tse 90.

Boemong bona, koba likhapha tsa hau ka mahlakoreng 'me u theole li-dumbbells ho ea bophahamong ba sefuba, matsoho a hao a shebile pele.

Tlisa li-dumbbells holimo e le hore li ama ka ho potoloha matsoho ka lehlakoreng la 'mele oa hau, liatla li lokela ho shebana le lebota ka mor'a hao.  Koala molumo _off  Ka mor'a moo, lebisa liatla tsa hau pele 'me u bule matsoho ho li beha sebakeng sa ho qala, joalo ka mapheo a serurubele.

 

Boikoetliso ba 5: li-dumbbells tse fapanyetsanang  Ema sebakeng se tšoanang le sa boikoetliso bo ka holimo.  Tšoara li-dumbbells ka holim'a sefubeng sa hao ka likhama tse kobehileng ka likhato tse 90 'me liatla tsa hao li bulehile. Ka mor'a moo, otlollela letsoho la hao le letona ho ea siling. E khutlisetse sebakeng sa ho qala. Ntho yona eo ka lehlakoreng le leng.

 

Koetliso ea 6: setulo sa deckchair

Lekhetlong lena, beha bolo ea boikoetliso khahlanong le mahetla a mahetla, likoti fatše, joalokaha eka u holim'a setulo sa deckchair (e batla e utloahala!). Koba ka mangole ka bobeli 'me u behe maoto a maoto fatše.  Bula matsoho a hao ka mahlakoreng, u etse bonnete ba hore u se ke ua otlolla ka ho feletseng. Diatla tsa hao di shebane le siling.  Ebe o phahamisetsa li-dumbbells holimo e le hore li ama 'me u khutlele bohareng.

Pheta motsamao ho mesifa ea matsoele hantle.

 

Koetliso ea 7: matšoafo

Nka li-dumbbell letsohong le leng le le leng, beha leoto le le leng morao 'me u khumame mangole ka bobeli (joaloka matšoafo).  Li-elbows li kobehile, bula matsoho a hao ka mahlakoreng a mabeli, liatla li shebile ka ntle le li-dumbbells bophahamong ba mahetla.  Ebe u atolosa letsoho le letona, u le hokahanya sefubeng 'me u tlise feisi ka ho le letšehali, khutlela bohareng sebakeng sa ho qala' me u etse se tšoanang ka lehlakoreng le letšehali. Joalo joalo...