Likhoeling tse futhumetseng, mohopolo oa ho pepeta ka jimi e tletseng batho o kanna oa chesa haholo hore o ka o amohela. Empa o seke oa tšoenyeha, re na le tharollo e ncha.
Hlakola lerōle li-dumbbells lapeng, itlotse ka setlolo se sireletsang letlalo letsatsing, itokisetse ho chesa likhalori, 'me u phatlole sleeve e kenang ntoeng ena ea lithunya tse 400+.
U tla sebelisa mokhoa oa "Phula ea Juarez" ho etsa boikoetliso bo habeli morao le morao, 'me u etse tlhōrō ea ts'oaetso ea metabolic lipakeng tsa mekhahlelo e' meli, e eketsa le ho fokotsa palo ea makhetlo ka "lere".
U tla qala ka li-push-up tse 20 le curl e le 'ngoe, ebe sekepe sa shuttle sa limithara tse 50, ebe li-push-up tse 19, li-curls tse peli, le sprint, ebe li-push-up tse 18, li-curls tse 3 le sprint. Ho fihlela o fihlela li-push-up tse 1 le li-curls tse 20 tse tabolang letlalo.
Beha matsoho holim'a li-dumbbells, qala ka lepolanka le matla, u koale matsoho a hao, likhahla le mahetla ka holimo, 'me u koale matsoho ka ntle (A). Laola morethetho, koba litsoeng, 'me u theole' mele oa hau ho fihlela sefuba se ama fatše (B). Sutumelletsa holimo ho fihlela litsoeng li atolositsoe ka botlalo. Pheta
E eme, beha li-dumbbells mahlakoreng a hau, liatla li shebile ho uena (A). Ha u se na boikemisetso bo fokolang, phutha li-dumbbell tsa hau tse peli ebe u kenya liatla tsa hau ka hare ho fihlela monoana oa hau o le haufi le lehetla la hau (B). Pepeta mona 'me u theole boima bo tlasa taolo, o loana le bona ka linako tsohle ebe oa bo pheta.
Qetella potoloho e 'ngoe le e' ngoe ka ho matha 'me u lumelle' mele oa hau ho kenella moferefere oa lik'halori tse tukang. Shuttle e khuts'oane ea 2 x 25m (ho ea pele le morao) e tla u etsa hore u tsoe kaofela, ka hona, hata ho accelerator, phahamisa mangole (A) ebe u khannela pele ka matsoho (B).
Nako ea poso: Jul-29-2021