Baahi ba Brazil ba ne ba atisa ho tsebahala ka libōpeho tsa bona tse ntle le ka ho khetheha. Bakeng sa basali ba bangata, ena ke tekanyo e itseng, empa e fumaneha haholo, haholo-holo, ho tseba ho phunya matlo a Brazil. Kaha mesifa ea meno e le khōlō, u se ke ua e etsa letsatsi ka leng, hobane e hloka nako ea ho phomola le ho phomola. Nako ea koetliso e lokela ho ba metsotso e 40-60. Metsotso e 15 ea pele. ho hlokahala ho fana ka mofuthu le ho etsa sena ka lebaka la ho ikoetlisa cardio ho loketse haholo, mohlala, ho qhomela kapa ho matha sebakeng seo. Ka mor'a moo, e-ea litšoantšong tse kholo, u li etse ka litsela tse tharo tse 15-20.
Joang ho phunya matlo a Brazil?
- Li-squats tse nang le boima bo eketsehileng . Ha u le lapeng, sebelisa dumbbells kapa haeba ho na le, joale li-barbell. Ema e otlolohile, o fokotsa maoto a hao hanyenyane. Squat ka ho fepa pelvis hape. Theoha pele lehare le fihlella le fatse. Etsa bonnete ba hore mangole a hao a se ke a feta likala tsa hau, 'me mokokotlo oa hau o otlolohile. Kamora ho lokisa boemo ba ho pululoa, butle butle.
- Ho oa . Ho fumana mokhoa oa ho phunya mabotho a Brazil, ho bohlokoa ho emisa tlhokomelo ea hau mosebetsing ona, e leng setsi mme o fana ka mojaro o motle haholo. Ema u otlolohile 'me u nke mohato o tebileng ho ea pele e le hore letheka la leoto le ka pele le fihle ho fatse. Ke habohlokoa ho boloka leoto la hao le otlolohile, ntle le ho pata lengole. Ebe u tsoha 'me u leke hape. Ho molemo ho etsa litlhaselo le boima bo eketsehileng.
- Makhi maoto . E le hore u etse boiteko bo latelang bakeng sa menoana ea Brazil, u lokela ho emisa ka bobeli. Etsa marang-rang ka leoto le le leng, le le hutle le le phahamise. Kamora 'ona, hula lengole sefubeng' me u etse phetolelo e latelang.
- Ho phahamisa mapheo . Koetliso e 'ngoe e sebetsang bakeng sa menoana ea Brazil, eo ho hlokahalang hore u robale ka morao' me u khumame. Mosebetsi ke ho phahamisa pelvis ho ea holimo e le hore 'mele o otlolohe. Ka mor'a moo, theohela fatše, empa u se ke ua beha likoti fatše. Ho eketsa liphello, nka boima bo eketsehileng, ka mohlala, pancake e tsoang kahare ebe u e boloka ka tlas'a mpa.
- "Arola li-squats . " Nka litlolo tsa hao mme u eme ka morao ka pel'a benche kapa bophahamo bo bong bo tšoanang. Ka leoto le le leng, fetela pele, 'me u behe karolo e ka holimo ea leoto ka bencheng. Boloka li-dumbbells ka tlase. Theohela fatše, o khumama ka lengole e le hore e se ke ea feta ka monoana o motona. Ho tsubella serethe fatše, khutlela ho FE.