Mokhoa oa koae

Tabata ha e hloke koetliso e khethehileng, empa ho tloha ha koetliso e le matla haholo, ka pel'a lefu la pelo, ho molemo ho hana mokhoa ona oa ho theola boima ba 'mele.

Tsela ea koae e qapiloe bakeng sa batho ba phelang hantle ba se nang nako kapa takatso ea ho ba teng lihlopha tse khethehileng e le hore ba fumane mokhoa o motle. Ka hona, ho ikoetlisa ka mokhoa oa koae ho etsoa ka nako e khutšoanyane haholo - ho tloha metsotso e 4 ho isa ho e 20.

Mokhoa oa rona oa ho ikoetlisa ka mokhoa oa koae o na le mekhoa e 5 ea metsotso e 4 ka 'ngoe. Ha e le hantle, boikoetliso ba bona bo tla ba ho feta ka mokhoa oa koae, le mekhoa e mehlano - ena ke mokhoa oa ho ba teng, e le hore re se ke ra lebala hore re hlahisa likarolo tse 5 tsa 'mele.

Tsela ea pele le ea bobeli ka mokhoa oa ho ikoetlisa oa ts'ebetso ea koae ke maoto, karolo ea boraro - matsoho, a bone le a bohlano - mochine oa khatiso.

Ho ikoetlisa ka mokhoa oa koae

1. Thapo ea kutu - metsotsoana e 20 ea marotholi, metsotsoana e 10 ea phomolo 'me kahoo metsotso e 4.
2. Litlhako le li-squats - re tsamaea ka leoto le letona, ebe re etsa squat ka ho le letona ka ho khutlela ka lehlakoreng le nepahetseng. Re tlosa leoto ka IP, ebe re etsa se tšoanang ka leoto le letšehali ebe rea fetoha ka lehlakoreng le le leng ka metsotsoana e 20. Joale metsotsoana e 10 ea phomolo le ntho e 'ngoe le e' ngoe e pheta metsotso e 4 kaofela.
3. Re nka litlolo-matsoho ka li-dumbbells ka pel'a sefubeng. Re beha lipoli ka matsoho ka bobeli, ebe joale re lahla letsoho kapa re raha. Kahoo, re fallela - ka pele le ka thōko. Pheta metsotsoana e 20, ebe u phomola metsotsoana e 10 mme ka metsotso e 2.
4. Re itšetlehile ka pele, matsoho a theoha ebile a phutholohile, ha ho tsoa moeeng re e-na le matsoho a mahlakoreng, re sa khone ho koala likhapha tsa rona ho isa bofelong, re leka ho koala likhahla ho tsamaiso ena. Re pheta ka nakoana metsotsoana e 20 - boikoetliso, metsotsoana e 10-phomolo, metsotso e 2.
5. Re robala holim'a mokoti, re itšetlehile ka, re senya meomo ea rōna hanyenyane, sefuba se hatelloa ka thata fatše. Re khaola maoto ha re ntse re tsoa, ​​maoto a otlolla mme a khumama ka mangole. Re etsa metsotso e 2 - metsotsoana e 20 re sebetsa, metsotsoana e 10 re phomola.
6. "Sekekele" - sebetsa ka maoto, joaloka sebopeho sa pele, feela eketsa ho sotha makasine ka matsoho ka mor'a hlooho ea hau, 'me phetoho e feletseng ea' mele. Re etsa lihlopha tse 4 tsa metsotsoana e 20 ka metsotsoana e 10 ea phefu.
7. Re nka khatello ea leshano, 'me ho tloha sebakeng sena re otla ka holimo le holimo ho ea ka matsoho. Re etsa selikalikoe se le seng feela metsotsoana e 20, ebe re phomola metsotsoana e 10.
8. "Lefika-lefeela" - re boloka boemo ba 'mele joaloka boikoetliso bo fetileng, empa re sebetsa ka maoto a rona - re hula thapano ka leoto le leng le le leng, pele re theoha leoto ka lehlakoreng le leng, ka bohareng, ka tlaase ho rona, mme re le fokotsa ho FE. Re maoto a mang, re etsa selikalikoe se seng.
9. Re robala ka mpeng, ho khumama matsoho marapong ebe re etsa likotlolo ka 'mele ka pululo. Re etsa selikalikoe se le seng.
10. Re nka leshano ka liphatlalatso, butle-butle re kena ka mokhoa o tloaelehileng oa ho bua leshano - re beha letsoho la letsoho le letšehali fatše, ebe joale re theoha fatše ka sefahleho sa letsoho le letšehali, joale ho nepahetse ho fihlela qetellong ea selikalikoe sa metsotso e 20.
11. Re hatisa leshano, ha re tsoa mouoane, re otlolla letsoho ka pel'a rona maemong a mahetleng - selikalikoe se le seng.
12. Pheta boikoetliso "Moeli oa Moeli".
13. Re pheta boikoetliso ba 9.
14. Re pheta boikoetliso ba 10.