Bolo ea meriana ke mofuta oa lisebelisoa tsa ho ikoetlisa tseo sechaba se sa li tsebeng hantle, empa hangata li sebelisoa ho koetlisa baatlelete ba tsosoloso.Ka lipatlisiso tse ling, batho ba bangata ba sebelisa libolo tsa meriana bakeng sa boikoetliso.Mehleng ea kajeno, mekhatlo ea koetliso ea bolo ea meriana e ntlafalitsoe haholo.Joale na ua tseba hore na lithupelo tse hlano tsa mantlha tsa bolo ea meriana ke life?Ha re ee lisebelisoa tsa boikoetliso moo ho ea sheba!
"Russia Spin".
Amohela mokhoa oa ho lula, letheka e le setsi, 'mele o ka holimo o otla ka ho toba le serope ho likhato tse 90, crus e ema.Ba qalang ba ka qala serethe fatše, ho ba le mesifa e mengata, serethe ho tloha fatše.Tšoara bolo ea meriana, sheba ka ho toba pele, potoloha 'mele oa hao' me u supe bolo ea moriana ka ho le letšehali le ka ho le letona.
Pushup
Hoa tšoana le koetliso e akaretsang ea pushup, e nang le tšekamelo, li-elbows fatše, mokokotlo le li-buttocks ka tsela e otlolohileng.E mong oa bona o ne a tšoere bolo ea moriana letsohong la hae.Push-up ea bolo ea meriana e hloka ho leka-lekana le matla, kahoo e thata haholoanyane.(Basali ba eletsoa ho etsa sete ea tse robeli, e lateloe ke ho phomola motsotso o le mong; Banna ba ka etsa sete ea 10, e lateloe ke ho phomola motsotso o le mong.)
Li-squats tsa bolo ea meriana
Etsa li-squats 'me u phahamise bolo ea meriana ka nako e le' ngoe.U se ke ua sisinya hlooho ha u phahamisa bolo ea meriana, kapa e tla baka khatello ho lesapo la mokokotlo le ho lemala habonolo.Ba qalang ba ka qala ho beha bolo ea meriana sefubeng, ho etsa squat e nang le boima ba 'mele, ho ba le botsitso, ho tsoela pele ho phephetsa holimo.(10-15 reps e khothaletsoa, e lateloe ke phomolo ea motsotso o le mong.)
E thata ka leoto le le leng
Qala ka boemo bo emeng, mangole a kobehile hanyenyane, u tšoere bolo ea meriana ka pel'a sefuba sa hau.Phahamisa leoto la hao le letona morao 'me u sekame ka ho toba pele, u siee leoto la hao le letšehali le eme' me 'mele oa hao le leoto le letona ka tsela e otlolohileng.Ebe u tšoara bolo ka matsoho a mabeli 'me ue tlohelle e otle fatše.Emisa metsotsoana e ka bang 5 pele u khutlela qalong.(Lehlakore le khothalletsoang le ka etsa 10-15, ebe le fetola maoto.)
Koetliso e kopanetsoeng ea hip
Qala sebakeng sa leshano ka mangole a khumame 'me bolo ea meriana e behoa tlas'a maoto a hau.Ka mor'a ho phahamisa leoto la hao le letšehali morao, le otlolle ka ho toba holimo le tlaase.(Ho khothalletsoa ho pheta-pheta 10-15 ka nako, ebe u fetola maoto.)
Nako ea poso: Aug-17-2022