Hangata ho etsahala hore ho hlokahala hore ho fokotsoe meqolo e seng feela ea 'mele oohle, empa ke karolo ea likarolo tse itseng tsa eona. Mona, mohlala oa ho laola boima ba 'mele matsohong a hau, seo u lokelang ho se etsa ho fokotsa' mele feela?
Lijoe ka matsoho a fokolang
Beng ba matsoho a feletseng, ba nahana ho fokotsa 'mele sebakeng sena, ha e le hantle, ba tla batla lijo tse atlehang. Ka lehlakoreng le leng, hoa utloahala - o lokela ho tlosa mefuta e mengata, empa ho loketse hore u itokisetse hore ka lijo tse ling, matsoho a hao a se ke a theola boima ba 'mele feela empa e le' mele oohle. Ka hona, lijo tse thata tse tšepisang ho lahleheloa ke boima ba 'mele, ha re tšoanelehe. E tla ba ho lekaneng ho eketsa ts'ebetso ea meroho le litholoana le ho ja sweets tse seng kae. U ka leka ho ja lijo, ka mohlala, ho thehiloe raese. Empa leha ho le joalo o hloka ho khetha ka bomong, ho itšetlehile ka hore na u batla ho theola 'mele ho kae libakeng tse ling. Haeba u sa batle eng kapa eng ntle le matsoho a hao, joale ha u batle ho khotsofalla ho ja haholo. E ja hantle likarolong tse nyenyane, empa hangata.
Ho etsa matsoho a bobebe - boikoetliso
Empa phepo e le 'ngoe bakeng sa matsoho ho lahleheloa hanyenyane. Bakeng sa ho ja ho ka ja eng? Tlosa feela mafura a mangata, empa mesifa ea flabby ha ho lijo tse tla tlosoa. Papali feela e ka sebetsana le bothata bona. Ke mekhoa efe e hlokahalang bakeng sa ho theola 'mele? Li-push-up li phethahetse ho matlafatsa mesifa, li ka etsoa, ho tloha fatše le ts'ehetso, li ntse li tla thusa ho etsa matsoho a bobebe. Hape pheta-pheta-push-ups le tsona li ntle. Ho etsa sena, squat down, khutlela setulong. Etsa li-push-ups, liatla tsa matsoho li lutse setulong. O hloka ho hatella ka makhetlo a 8-10. 'Me ntle le push-ups ho ke ke ho hlokahala hore ho kenyeletsa a hao thata complex e latelang boikoetliso le dumbbells. Ho lokela ho ba le makhetlo a 30, ho hlokahala likoti tse nyenyane (1.5 lik'hilograma), le makhetlo a 3-4 ka beke.
- Ema o otlolohile, nka litlolo ka matsoho ka bobeli. Tšoara matsoho ka pel'a hao, u ba phahamise 'me u ba fe ka mor'a hlooho ea hau. Ebe o phahamisa matsoho mme o otlolla ka pel'a hao.
- Ho lutse fatše, beha matsoho a hao mahlakoreng, u li khumame lihlahlolong. Phahamisa matsoho, u li koale ka pel'a sefubeng sa hau, 'me u khutlele sebakeng sa pele.
- Ema o otlolohile, otlolla matsoho a hau holim'a kutu. U hoela ka matsoho.
- Ema e otlolohile, theola matsoho ka thōko ea kutu. Butle-butle matsoho, u li hule ka pel'a hao, 'me u li theole butle-butle.
- Ema o otlolohile, otlolla matsoho a hau holim'a kutu. Ha u ntse u khumama matsoho, u li phahamise boemong ba mahetla (matsoho ka pel'a sefubeng). Abela matsoho a hau ka mahlakoreng a mabeli 'me u li theole' meleng.
- U lutse setulong, otlolla mokokotlo oa hao, mme matsoho a theoha holim'a kutu. Ka tsela e tsoanang, kopa likhapha matsohong.
Ke eng hape eo ke lokelang ho e etsa ho etsa hore matsoho a ka a be le boima ba 'mele?
Ha re nahana hore na re ka theola 'mele joang, ka tlhaho re batla ho e etsa kapele. Matšoao a 'mele a re tšepisa "makala a letsoho" kamora' likhoeli tse 3-4 tsa koetliso, ka thuso ea lijo, mokhoa ona o tla potlakisa ho fokolisa. Ke eng seo u lokelang ho se etsa ho etsa hore matsoho a hao a fokotse boima ka potlako? E tla thusa ho phethahatsa melao e latelang, hammoho le ho silila le ho hlakola.
- Noa metsi a mangata (eseng tee kapa lero), bonyane lilithara tse 2 ka letsatsi. Mokhoa oa ho chesa mafura o tla tsamaea kapele.
- Hoo e ka bang karolo ea 30% ea 'mele oa metsi o fumana ho tsoa metsi ka ho toba letlalong.
Ka hona, ho itlhatsoa hangata ho tla boela ho thuse. - Li-sweets, sodas le sakerete lia tlosoa ho menu ea hau. Re kenya li-vithamine tse tharo bophelong ba rona, haholo-holo vithamine A. E fumanoa ka tamati, diperekisi, lierekisi tse tala le apricots.
- Ka makhetlo a mabeli ka beke metsotso e leshome, roba libaka tsa kofi letlalong la matsoho a hau. Tlohela mask ena ka metsotso e seng mekae 'me u hlatsoe. Bakeng sa phello e kholo, o ka phuthela matsoho a hau ka filimi ea lijo 'me u tsamaee halofo ea hora.
- Etsa setlolo sa letsatsi le letsatsi ka tranelate ea firming. Qala ka liropo, ho tšela letlalo la letlalo ka letlalo, ebe o tsoela pele ho khantša.