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Ho satalla ha mesifa ea maoto ho lokela ho etsa joang?U otlolla joang?
Ka mor'a boikoetliso bo bong, kamehla re ikutloa hore mesifa ea rona ea maoto e na le boima bo itseng, haholo-holo ka mor'a ho matha, maikutlo ana a hlakile haholo.Haeba e sa imolohe ka nako, e ka 'na ea etsa hore leoto le be le teteaneng le ho feta, kahoo re lokela ho otlolla boima ba leoto ka nako.Na ua tseba hore na u etse eng ka ...Bala haholoanyane -
Mokhoa oa ho etsa ho bula mahetla, mokhoa oa ho bula lehetla tlhokomelo
Koetliso ea mahetla e bulehileng ho sisinyeha ha mahetla mokhoa oa ho etsa 1, supine passive lehetla ho bula - bula lehlakore le ka pele la lehetla / sefuba Bakeng sa boholo ba mahetla a batlang a sataletse ba qalang ba ka sebelisa boikoetliso bo bonolo ba mahetla a bulehileng.Supine holim'a sebaka sa marang-rang, beha setopo sa yoga ...Bala haholoanyane -
Lenaneo la ho ikoetlisa ka li-dumbbell barbell
Mantaha: Karolo e ka sehloohong ea boikoetliso - sefuba Qetella lihlopha tse tharo tsa Super fitness.Super Fitness 1: Tlatsa lihlopha tse 3 tsa linonyana tse holimo tsa oblique dumbbell, 8-10 reps ka sete.Etsa lihlopha tse tharo tsa 8-10 reps ea mochine oa khatiso ntle le khefu.Super Workout 2: Tlatsa lihlopha tse 3 tsa 10-12 reps ka hora e le 'ngoe ...Bala haholoanyane -
Na ho hula ka thata bakeng sa mokokotlo oa hau kapa maoto?
Ho hula ka thata ke motsamao oa khale hoo re bonang batho ba bangata ba kileng ba ikoetlisa ba o kenyelletsa mekhoeng ea bona ea boikoetliso.Ho hula ka thata ho tsejoa ho sebelisa 80% ea mesifa ea 'mele, hobane ho hula ka thata ke ho ikoetlisa moo mesifa, batho ba bangata ba nang le maikutlo a fapaneng, kahoo u nahana hore ho hula ka thata ke ho ikoetlisa mesifa ea morao ...Bala haholoanyane -
Mochini oa koetliso ea letheka o koetlisa motsamao mme o susumetsa mesifa ea noka ka botebo
Li-buttocks ke karolo e bonahalang haholo ea 'mele, kahoo sebōpeho sa marako ke sa bohlokoa haholo.Batho ba bangata ba nahana ka mekhoa e fapaneng ea ho koetlisa letheka la bona.Ho boetse ho na le metsamao e mengata ea koetliso ea letheka, e se nang libetsa le lisebelisoa, joale ua tseba hore na ke metsamao efe ea koetliso ea lisebelisoa tsa hip?Smith squat Squ...Bala haholoanyane -
Boikoetliso ba li-dumbbell bo u thusa ho lahleheloa ke mafura a letsoho
Kaha hona joale batho ba bangata ba sebetsa ka pel'a k'homphieutha, ho lula nako e telele ho ka etsa hore ka hare ho matsoho a hao a hahe.Arm flab ha e lahlehe habonolo ha e se e holile, 'me e tla etsa hore' mele oa hau o ka holimo o shebahale o le moholo.Kahoo ho molemo hore re be le matsoho a mosesane.A na u tseba actio...Bala haholoanyane -
Melemo ea "barbell fitness" bakeng sa banana ke efe?Ke boima bo bokae bo loketseng banana?
Ha re bua ka lisebelisoa tsa boikoetliso, hangata re ka nahana ka li-dumbbells kapa li-barbells, bakeng sa banana, ho bonahala eka lisebelisoa tsena tse peli tsa ho ikoetlisa li boima bo fokolang, empa ha e le hantle, re ka 'na ra ba le ho se utloisisane ho itseng, li-dumbbells le li-barbells li na le litekanyo tse fapaneng tseo u ka khethang ho li khetha, barbell fitness ke ntho e ntle haholo ...Bala haholoanyane -
Metsamao ea khale ea "barbell fitness" ke efe?U ka etsa tse kae?
Barbell ke mofuta oa lisebelisoa tsa boikoetliso tseo re li sebelisang ha re ikoetlisa mesifa ea rona.Ha ho bapisoa le li-dumbbells, thepa ena e boima ho feta.Bakeng sa ho ikoetlisa hantle, hangata re sebelisa metsamao e meng ea khale ea "barbell".Joale na ua tseba hore na metsamao ea khale ea "barbell fitness" ke efe?Ho hula ka thata P...Bala haholoanyane -
Lisebelisoa tsa boikoetliso ba mahetla
Ha re koetlisa mesifa e meng, ho ke ke ha qojoa ho sebelisa thepa ea ho ikoetlisa ho re thusa ho ikoetlisa.Mosifa o moholo oa lehetla ke deltoid.Batho ba bangata ba koetlisa mahetla haholo-holo ho iketsetsa matla, e le hore ba ka apara liaparo tse nang le sebōpeho se eketsehileng.Joale u tseba eng ka mahetla t...Bala haholoanyane -
Ho haha mesifa?U se ke ua lebala kettlebells
Batho ba bangata ba chesehelang boikoetliso ba 'mele ba batlang ho haha mesifa ba tla khetha ho ikoetlisa ka li-dumbbells hobane li nyenyane ebile li bobebe' me li ka etsoa nako efe kapa efe, kae kapa kae.Li-kettlebell li na le melemo e tšoanang, hammoho le ho matlafatsa mesifa eo u sa e sebeliseng ka tloaelo.Ha u ikoetlisa ka kett...Bala haholoanyane -
Melemo ea li-barbell squats ke efe
Ho sebelisa barbell squat ho molemo haholo, empa u tlameha ho utloisisa hantle boemo bo nepahetseng ba barbell squat, 'me u ka e etsa!Joale melemo ea li-squats tsa barbell ke efe?Joang ho etsa boemo bo nepahetseng ba squat ea barbell?Re u fa kutloisiso e ntle!Ntlha ea pele, ntlafatsa matla a 'mele ...Bala haholoanyane -
Li-Dumbbells li u thusa ho hlahisa mahetla a pharaletseng
Mesifa ea mahetla ke karolo ea bohlokoa ka ho fetisisa ea lisele tsa mesifa 'meleng oohle o ka holimo.Ho haha mahetla a pharaletseng le a tletseng ho ke ke ha etsa hore batho ba shebahale ba sireletsehile haholoanyane, empa hape ho u thusa ho fumana setšoantšo se kang mohlala le ho etsa hore mesifa ea 'mele oohle o ka holimo e be bonolo haholoanyane.Batho ba bang ba re ...Bala haholoanyane
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Ngola molaetsa wa hao mona mme o re romele wona