Tsela ea ho di-pump fihlela esele, ka ntle ho tloha lapeng la hao?

Botle, ho ba le rekere le toned maraong kamehla hohela tlhokomelo ea e motona. Hona ho thoe'ng ka batho bao tlhaho ha e hlahisa maraong voluminous? Phello e batlang ka habonolo fihlellwa le maeto a kamehla ho ikoetlisetsa ho le, moo ka tataiso ea ka mokoetlisi ea botho, o ka habonolo di-pump fihlela esele.

Le kamoo ba neng ba e loketseng maemo a itseng ke ke ea tlelaseng ea boikoetliso ba, ho etsa mohlala, haeba le kemiso e maphathaphathe kapa tlelaseng ea boikoetliso hlomphehang o tsoa motseng? Bakeng sa batho ba joalo ba ile ba qapa lenaneo le tla thusa di-pump fihlela esele lapeng.

Haeba lichelete lumella, u ka reka ketsiso e khethehileng. Ho tloha ka ho le sebopeho sa maraong e loketseng ho. Bakeng sa batho ba sa na le monyetla oa joalo, e rarahaneng ya dira dithutiso eo ka likoetliso kamehla ho tla u thusa di-pump fihlela esele, etsa hore ho potoloha le hohela.

Pele a qala ho ikoetlisa efe kapa efe e lokela ho ba hanyenyane mofuthu fihlela mesifa. Ho etsa sena, o lokela ho phetha e maoto a 'maloa flapping, qhomela fatše, ho matha kamoreng. Mofuthu-up lokela nka ha e sa ho feta metsotso e mehlano. Ka mor'a hore u ka qala ho hloahloa, e rarahaneng ka sehloohong.

ho ikoetlisa 1

Apare moseme mokatong le leshano sefahleho tsoha. Tighten mangoleng ho 'mele, matsoho o kgaotsweng dikarolwana ka "notlelea" ka ho beha ba tlas'a maraong e. Ntle le ho nka ka morao e ka holimo ea fatše, ho phahamisa e phahameng ha ho khoneha, le noka. Matsoho a fatše. Maoto a ka tieo petelitsoe fatše, le maoto a bapileng. Le matla a ho mamella khatello maraong le ntlha e ka holimo ea metsotsoana e 10. Hlahisa butle ho boemo ba qalang. 4 X 10 linako tse ling. Hema esita.

ho ikoetlisa 2

Khumameng. Itšetleha pele, ho hatisa ka matsoho a otlolohile. Koba lengole le e tsosa, ba leka ho boloka hlaha ka lehlakoreng le otlolohile. Boloka maoto perpendicular ho leoto tlaase. Phetha pele makhetlo a 10 e mong (ho le letona) maoto, moo fetola leoto. Feela lokela ho etsa disete tse tharo. Tsosa leoto, ba lokela ho leka ho hula serethe tsoha. Morao ha koba. Ho di-pump fihlela esele, 'me ha likarolong tse ling tsa' mele, lokela ho ka tlaase noka.

ho ikoetlisa 3

Fast lekane ho di-pump fihlela esele lapeng ka etsahala, haeba u etsa lintho tse squats. Ho sebelisa litlhahiso tsena o ile a thusa ho gluteus maximus, ba lokela ho etsa lintho tumellanong le makolopetso a itseng. Nakong ea maoto luleng-baholo ho tloha mokatong, eohle, Squat e lokela ho ba tlaase, ba leka ho tšoara ka maraong ho kopanela liphate. Ke tekeletso ke ho hlokahala hore ho fumana hore na e joalo e Squat tebileng e ile ea fihla moo ba maoto a maemo a. sekhahla Sena se fapane ka ho batho ba fapaneng. Ho itšetlehile ka molao wa motheo wa tsa 'mele - bophara ba noka, leoto bolelele, boima ba' mele, joalo-joalo

Housing nakong ho ikoetlisa ho tsoela ka kotloloho ntle le ho sekamisetsa e pele, ho seng joalo mosebetsi tla mesifa feela ea lirope e.

Phetha squats e lokela ho ba ho itima lijo, le ho tlōla e tsoa ho eona - butle, straining mesifa. Etsa sena ho ikoetlisa 15 X 3 atamela.

Esele ho di-pump kapele, u ka retelehela ho khatello ea kelello tse eketsehileng. Ka kopo ho hlokomela hore hloa leralla kapa litepising Hape, etsa buttock mesifa tiisa mesifa, bophahamo ba modumo tsa bona ka Workouts kamehla e ile ea eketseha, 'me sebopeho sa e hlakileng ho feta le bohale ho.