U qetetse neng ho sheba 'mele oa hao ka ho feletseng ka seiponeng? Na ha ua ka ua rata seo u se boneng?
Se khathatsehe, ha u mong. Kaofela re batla 'mele o tiileng le o shebahalang hantle. Re batla ho felisa ho feteletseng 'meleng ea rona.
Haholo-holo letheka le maoto a rona.Empa bothata ke hore ha re tsebe hore na re etse eng kapa re qale hokae.
sehloohong "liphetoho tse thusang ho chesa mafura sebakeng sa letheka le leoto" ve "metsamao ea boikoetliso bakeng sa libaka tsena" e tla hlalosoa.
Seo U Lokelang ho se Etsa Bakeng sa Litheka le Maoto a Tight?
Bakeng sa metsi
Ho noa metsiKe motsoalle oa ba batlang ho theola boima ba 'mele, ho thusa ho lula ba phetse hantle le ho tlosa chefo e kotsi' meleng.
U lokela ho noa likhalase tse ka bang 8 ho isa ho tse 10 tsa metsi ka letsatsi. Ho ja meroho le litholoana tse nang le metsi a mangata ho tla boela ho atlehe ho boloka hydration 'meleng. Hobane sebete se hloka metsi ho fetola mafura hore e be matla le ho thusa metabolism hore e sebetse ka potlako.
Ho latela phuputso e phatlalalitsoeng, ho noa lilithara tse 4 tsa metsi ka letsatsi ho eketsa sekhahla sa metabolism ka 30% ho banna le basali ba phetseng hantle.
Ka hona, metsi a nooang a thusa ho theola boima ba 'mele. Phuputsong e 'ngoe, ho ile ha boleloa hore ha ho noa metsi hammoho le lijo tse tlaase tsa lik'halori, mokhoa oa ho theola boima ba' mele o potlakisa.
Boikoetliso ba Cardio le Matla
Mokhoa o hlophisitsoeng oa boikoetliso ha o etse feela letheka le maoto, o boetse o bula monyako oa 'mele o thabisang.
haholo-holo letheka le maoto U ka etsa boikoetliso bo khethehileng ba cardio le bohanyetsi bo lebisang le ho bopa ka tsela eo u batlang ka eona.
Yoga
Ho hlakile hore haeba u etsa yoga letsatsi le leng le le leng, u ka hlokomoloha mekhoa e meng e boletsoeng posong ena. melemo ea yoga E ke ke ea hlalosoa ka mantsoe, e ka fumanoa feela ka ho itloaetsa kamehla.
Itloaetse ho sisinyeha ha yoga joalo ka boemo ba Baddha Konasana le Setu Bandhasana. Tsena tse peli li shebane feela le letheka le maoto.
Liphuputso li fumane hore yoga e tšehetsa taolo ea boima ba 'mele. Ho ea ka phuputso, boikoetliso ba yoga bo tloaelehileng bo ka boela ba fokotsa boima ba 'mele bo amanang le lilemo. Yoga e boetse e thusa ho eketsa mesifa le ho tiisa letlalo.
Kokonate oli
Kokonate olie thusa ho lahleheloa ke ho feteletseng 'meleng' me e fana ka liphello tse ntle haholo tabeng ena. Ho phaella moo, limatlafatsi tse teng ka oli ea kokonate li matlafatsa letlalo la letlalo.
Letheka le maoto Ho silila ka metsotso e leshome ka letsatsi ka oli e futhumetseng ea kokonate. Mafura a mafura a oli ea kokonate ha a bolokoe e le mafura 'meleng, hang-hang a kenngoa ke' mele 'me a fetoloa matla.
Oli ea kokonate e ntlafatsa metabolism. Phuputsong e 'ngoe, likhoto tse tona li ile tsa fuoa lijo tsa maiketsetso hammoho le oli e fapaneng (mohloaare, soneblomo le oli ea kokonate) ka matsatsi a 45.
Oli ea kokonate e 'nile ea hlokomeloa hore e theola haholo k'holeseterole le ho potlakisa metabolism ho likhoto.
Pepere e khubelu ke e 'ngoe ea lijo tse molemo ka ho fetisisa tse ka thusang letheka le maoto ho fumana sebopeho se senyenyane se lakatsehang.
Kopanya teaspoon e le 'ngoe ea paprika, teaspoon e le' ngoe ea ginger e halikiloeng le teaspoon e le 'ngoe ea lero la lemone ka khalase ea metsi a futhumetseng. Noa seno sena se phetseng hantle habeli ka letsatsi. Haeba u phathahane haholo ho lokisetsa motsoako ona, sebelisa paprika ho pheha.
Capsicum e na le thepa ea ho chesa mafura 'me e thusa ho theola boima ba' mele. Ho noa lijo tsa hau tsa letsatsi le letsatsi ka paprika e nyenyane ho fokotsa takatso ea lijo, ho latela thuto.
Ho phaella moo, pepere e khubelu e thusa ho tlosa chefo 'meleng le ho hloekisa mali.
Apole cider asene
Asene ea Apple cider ke dijo tseo o ka di tshepang nthong tsohle; ho tiisa leoto le letheka e boetse e sebetsa.
Kopanya karolo ea boraro ea asene e sa sefshoang, e tala ea apole cider le kokonate kapa oli ea mohloaare. U sebelisa motsoako ona, silila letheka le maoto 'me u lule u le joalo metsotso e mashome a mararo. Ebe o hlatsoa ka metsi. Pheta phekolo ena habeli ka letsatsi.
Apple cider asene e fokotsa tlala, e phetha karolo ea bohlokoa ho laola palo ea tsoekere e tsoang 'meleng ka mor'a lijo, hape e thusa ho senya mafura a' mele. E thusa ho tlosa chefo 'meleng.
kofi
kofi ea hau caffeine Ke 'nete e tsejoang ke bohle. Empa boholo ba rona ha re tsebe hore e na le li-antioxidants. 'Me lisebelisoa tsena tse peli li thusa ho tiisa le ho bōpa letlalo.
Kenya mahe a linotši ho khaba ea kofi 'me u kopanye ho fihlela u fumana lera le teteaneng. pele o hlapa letheka le maoto a hao khasa. Ka mor'a ho omisa, itlotsa ka matsoho a metsi 'me u hlatsoe ka metsi. Pheta kalafo ena habeli kapa hararo ka beke.
Caffeine e tsejoa ka ho thusa ho phalla ha mali letlalong, kahoo e fetisetsa mongobo ka ntle ho letlalo le ho le tiisa. Hape, litlolo tse nang le caffeine e le motsoako o ka sehloohong li fumanoe li sebetsa ka mokhoa o makatsang ho tlosa maro libakeng tse pakeng tsa lisele.
Boikoetliso ba ho tiisa Letheka le Maoto
U se ke ua lebala ho futhumatsa pele u qala boikoetliso.
Motsamao oa mantlha oa shuttle
Motsamao oa motheo oa ho lula-up ke o mong oa boikoetliso ba bohlokoa ka ho fetisisa ba ho tiisa 'mele. Lula fatše ka maoto a hao a khumama ka mangole.
Menoana ea hau e lokela ho ba holimo le lirethe tsa hau li be fatše. Beha matsoho a mabeli haufi le litsebe tsa hau. Ema u theohe fatše joalo ka ka har'a shuttle.
Lirethe tsa hau li ke ke tsa phahama fatše 'me maoto a hao a tla lula a kobehile a bile a tsitsitse. Phapang ea ho sisinyeha ho tloha shuttle ke hore matsoho ha a kopane ka mor'a hlooho.
tshisinyo e kgubetseng
E tsejoa e le mokhatlo oa ballet. Motsamao oa squatting o thata haholo, empa o boetse o thusa haholo bakeng sa ho tiisa. Beha matsoho thekeng.
Koba ka sekhutlo sa likhato tse 45 maoto a butsoe 'me menoana e shebile ka ntle. Boemo ba hau bo lokela ho ba joalo ka setšoantšong. Boloka mokokotlo oa hau o otlolohile ha u ntse u squat. Bala ho isa ho 20 'me u tsohe butle. Penya li-glutes tsa hau ha u phahama.
Pheta motsamao bonyane makhetlo a 10.
motsamao wa flamingo
Motsamao oa flamingo o sebetsa mesifa ea letheka le ea maoto hammoho le mesifa e ka tlase ea mokokotlo. Ho tloha sebakeng se emeng, raha leoto la hao le letšehali morao.
Boemong bona, letsoho le letšehali le lokela ho ba thekeng 'me letsoho le letona le lokela ho atolosoa pele. Leka ho leka-lekanya ka tsela ena 'me u lelefatse torso ea hau ho fihlela sefuba sa hao se tšoana le fatše.
Kamora ho tšoara metsotsoana e 10, khutlela sebakeng sa hau sa ho qala. Pheta motsamao ka makhetlo a 10 bakeng sa leoto le leng le le leng.
Ba qalang ba ka ’na ba fumana ho le thata ho leka-lekanya. Ha u pheta mokhatlo kamehla, u tla bona hore u ka o etsa habonolo.
motsamao wa senqanqane
Frog pose hape ke boikoetliso bo botle ba ho sebetsa 'mele o tlase. tiisa dibono e boetse e etsoa bakeng sa
Arola maoto a hao ka thōko, beha matsoho a hao mangole 'me u kopanye matsoho a hao hammoho.
Tsamaisa letheka la hau holimo le tlase.
U lokela ho ema u bapile fatše ha u ntse u etsa motsamao. Pheta motsamao bonyane makhetlo a 20.
Se dule setulong
Itšetlehe ka morao oa setulo leboteng. Lula pheletsong ea setulo se nang le maoto a bataletseng fatše le mangole a kobehileng.
Tšela matsoho, beha letsoho le leng le le leng lehetleng le leng.
Itšetlehe ka setulo. Itšetleha pele 'me butle u eme ka mahetla le mokokotlo o otlolohile.
Lula fatše butle. Pheta ho fihlela makhetlo a 10.
phahamisa lengole
Robala fatshe kapa mmete o atolositse maoto ka bobedi. Suthisa lengole le letšehali ho ea sefubeng.
Sebelisa matsoho ka bobeli ho tlisa lengole haufi le sefuba ka bonolo.
Tšoara lengole la hau sebakeng sena metsotsoana ea 10 pele u khutlela sebakeng sa ho qala.
Pheta ka leoto le leng. Etsa boikoetliso bona ka makhetlo a 10 ka leoto le leng le le leng.
Inner Hip Stretch
Lula ka mokokotlo oa hau khahlanong le mokokotlo oa setulo. Phahamisa leoto la hao le letona 'me u behe leqaqailaneng le letona holim'a serope se letšehali le lengole le letona le shebile lehlakoreng.
Tobetsa ka bonolo seropeng se letona ka letsoho le le leng ho fihlela u ikutloa u hanyetsa. Ho boloka mokokotlo oa hau o otlolohile, koba letheka hanyenyane pele. Phefumoloha butle ha u ntse u etsa sena.
Tšoara ka tsela ena ho fihlela metsotsoana e 30. Pheta ka leoto le leng.
Ho otlolla Hip kantle
Lula ka mokokotlo oa hao o otlolohile, maoto a atolositsoe.
Koba leoto la hao le letšehali 'me u le tšele holim'a leoto le letona e le hore leqaqailaneng le letšehali le haufi le lengole le letona.
Sebelisa letsoho le letona ho sutumelletsa lengole la hao le letšehali ho ea lehetleng le letona ho fihlela u ikutloa u hanyetsa. Exhale butle. Le ka mohla u se ke ua sutumetsa ho fihlela bohloko.
Tšoara ka tsela ena ho fihlela metsotsoana e 30. Pheta ka leoto le leng.
Phetoho ea Hip e Mahlakoreng a Habeli
Robala fatše ka mokokotlo oa hao fatše kapa moseme 'me u khumame mangole. Atolosetsa matsoho hole le mmele.
Ho boloka mangole hammoho, ho theohela fatše ka lehlakoreng le letšehali. Leka ho boloka lirope li lekana le 'mele.
Retelletsa hlooho ho le letona. Etsa bonnete ba hore mahetla ka bobeli a tiile fatše. Tšoara boemo bona ho fihlela metsotsoana e 30.
Butle-butle phahamisa mangole 'me u khutlisetse hlooho sebakeng sa ho qala. Pheta ka lehlakoreng le leng.
Hip Phahamisa
Ema maoto a hao a arohane ka bophara ba noka 'me a shebane le lebota. Beha matsoho leboteng bakeng sa ho leka-lekana.
Koba lengole 'me u khutlele morao ka leoto la hao le letona.
Koba lengole la hao le letšehali hanyenyane, ho etsa bonnete ba hore ha le fetele ka nģ'ane ho menoana. Tiisa mesifa ea noka.
U lokela ho hlokomela ho hula hanyenyane ka pele ho letheka le serope se nepahetseng.
Boloka boemo bona ho fihlela metsotsoana e 60. Pheta ka lehlakoreng le leng.
Keketso ea Hip
Ema maoto a hao a arohane ka bophara ba noka 'me a shebane le lebota. Beha matsoho leboteng bakeng sa ho leka-lekana.
Tiisa mesifa ea mpa 'me u boloke mokokotlo oa hao o otlolohile.
Butle-butle eketsa leoto le letšehali ka mor'a 'mele. Eketsa leoto ka morao kamoo ho ka khonehang. Tšoara boemo bona ka metsotsoana e 5.
Khutlela sebakeng sa ho qala 'me u phete makhetlo a 10.
Etsa boikoetliso le lehlakore le leng hape.
Thepa ea Hip
Ema maoto a kopane a shebane le lebota.
Beha matsoho leboteng kapa lethekeng bakeng sa ho leka-lekana.
Phahamisa leoto le letšehali ka hohle kamoo ho ka khonehang ntle le ho potoloha letheka. E tšoare ka tsela ena metsotsoana e 5.
Khutlela sebakeng sa ho qala 'me u phete makhetlo a 10. Etsa boikoetliso le lehlakore le leng hape.
Borokho
Robala fatshe kapa mmete. Koba mangole 'me u tšoare matsoho ka mahlakoreng. Beha liatla tsa hau fatše. Butle-butle phahamisa pelvis 'me u e theole fatše. Lula sebakeng sena metsotsoana e 5.
Butle-butle khutlela sebakeng sa ho qala, fokotsa mokokotlo o ka holimo pele 'me u sebetse ho ea lethekeng. Pheta ho fihlela makhetlo a 10.
Phahamisa Hip le Morao
Robala fatshe kapa hodima mmete. Koba ka mangole. U sebelisa matsoho ka bobeli, hula mangole ho ea sefubeng sa hau.
Ka exhale e 'ngoe le e' ngoe, tlisa mangole haufi le mahetleng. U se ke ua ea hole ho feta boiketlo.
Tšoara sebakeng sena ka metsotsoana ea 30, ha mangole a le haufi le mahetleng ka hohle kamoo ho ka khonehang.
Haeba u etsa lithupelo tsena khafetsa ka makhetlo a 'maloa ka letsatsi, u tla hlokomela ho tiisa letheka le maoto a hao.
Mekhoa e meng ea ho tiisa letheka le leoto
Ntle le ho ikoetlisa le ho sisinyeha, mekhoa e latelang ho tiisa letheka le leoto e tla sebetsa hantle bakeng sa
foam roller
foam roller, tiisa dibono Ke sesebelisoa se molemo bakeng sa U ka e fumana mabenkeleng a thepa ea lipapali. Tiisa marako foam roller e sebelisoa ho:
- Robala ka sefahleho holim'a rolara ea foam tlas'a 'mele, hanyane ka tlase ho letheka le letšehali.
- Beha liphatla fatše ho boloka boima ba letheka.
- Tsamaisa leoto la hao le letona lehlakoreng, u khumame ka lengole la 90 degree.
- Boloka leoto le letšehali le atolositsoe ka mor'a 'mele ka menoana bakeng sa tšehetso.
- Theola letheka le letšehali holim'a rolara ea foam le ka morao. Tsoela pele motsamao ona ka metsotsoana e 30.
- Pheta makhetlo a 'maloa ka letsatsi mahlakoreng ka bobeli.
Ho silila
Ho tiisa dibono Ho silila sebakeng sena ho tla sebetsa. Ho silila ho thusa ho senya maqeba, ho ntlafatsa phallo ea mali le ho fokotsa bohloko ba mesifa. Sebelisa oli ea tlhaho e kang kokonate kapa oli ea almonde e le oli ea ho silila.
mocheso
Ho sebelisa botlolo ea metsi a chesang lethekeng ho ka imolla tsitsipano ea mesifa. Sebelisa phekolo ena ka makhetlo a 'maloa ka letsatsi ha ho hlokahala.
Le ka mohla u se ke ua sebelisa mocheso ho kotsi ea morao tjena kaha e ka mpefatsa ho ruruha. E le molao o akaretsang, sebelisa leqhoa nakong ea lihora tsa pele tsa 72 tsa kotsi ho fokotsa ho ruruha le ho ruruha.
