Mafura a 'mele a na le mesebetsi e mengata, e etellang pele ke ho senya le ho lokolla matla, ho latela WebMD.Ho se be le a lekaneng kapa ho jara mafura a mangata a 'mele ho ka baka likotsi tse kholo tsa bophelo bo botle.Ka mohlala, mafura a visceral-mafura a ka hare ho mpa ea hao-a amahanngoa le asthma, dementia, lefu la pelo le kankere.Litaba tse ling tse seng monate le ho feta?Mafura a Visceral a eketseha ha o ntse o hola mme ho thata ho a tlosa.Ugh.Empa ka ho latela mekhoa e nepahetseng ea bophelo bo botle, u ka tlosa mafura a hao 'me ua etsa hore' mele oa hau o be le sebōpeho.Re mona ho tla thusa!
Tšoara li-dumbbells, hobane re na le boikoetliso bo phahameng ka ho fetisisa ba ho loants'a mafura a hau le ho etsa bonnete ba hore u tsoa mohlodi.Mokhoa o motle oa ho sutumelletsa 'mele oa hau ho sebetsa ka thata le ho chesa mafura hohle ke ka ho etsa letoto la boikoetliso ho khutlela morao ho potoloho, eo re tla u tsamaisa ka eona ka tlase.Ho boloka lintho li le bonolo ebile li sebetsa, u ka etsa joalo ka sete ea li-dumbbells.
Haeba u batla ho lahleheloa ke lirolo tsa mafura le ho qhalana ha mpa bakeng sa molemo, leka ho leka potoloho ena ea dumbbell.Etsa lihlopha tse tharo tsa lithupelo tse latelang ho khutlela morao.
1. Li-squats tsa Dumbbell
mosali ea etsang li-dumbbell squats
Tšoara li-dumbbell letsohong le leng le le leng bakeng sa li-squats tsa dumbbell.Ema u le molelele, 'me u netefatse hore maoto a hao a behiloe hanyane ka ntle ho lehetla la hao.Ka mor'a moo, sutumelletsa letheka la hao morao, 'me u theole' mele oa hau ka har'a squat, kaofela ha u ntse u boloka mokokotlo o tiileng.Hang ha u fihla sebakeng se nepahetseng, li-dumbbells li lokela ho ba ka tlas'a likhahla tsa hau.Joale, sutumelletsa holimo ka lirethe ho fihlela u khutlela sebakeng sa ho qala.Etsa lihlopha tse tharo tsa reps tse 10.
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2. Mela e Bet-Over Dumbbell
boikoetliso ba mola oa dumbbell
Boikoetliso bona bo etsa hore u qale ka maoto a hao a arohaneng ka bophara ba mahetla.Kenya letheka la hao morao, 'me u kobelle torso ea hau ka pele ho finyella angle ea 45-degree.Sebelisa mesifa ea hau ea mantlha ha u ntse u roka li-dumbbells ho ea lethekeng la hao, u petetsa lats ea hau ho qeta ho sisinyeha.Matlafatsa matsoho a hau ka botlalo pele u etsa rep e latelang.Etsa lihlopha tse tharo tsa reps tse 10.
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Letsoho le le Leng la Dumbbell Snatch
Dumbbell snatch boikoetliso ho tlosa mafura a mafura
Beha maoto a hau sebaka sa bolelele ba mahetla a hao, 'me u behe li-dumbbell fatše pakeng tsa tsona.Khutlela fatše ho tšoara dumbbell ka letsoho le le leng, u ntse u boloka sefuba sa hao se le molelele.Ebe, phatloha ka morao ka boima ka ho phunyeletsa lirethe le ho fumana matla maotong a hau.Hula ka setsoe holimo ho ea sefahlehong sa hau.Hang ha e fihla boemong ba sefahleho, phunya boima, ue notlele ka holim'a hlooho ea hau.Ebe u theola boima ba 'mele fatše, u etsa li-reps tsohle tse laetsoeng pele u fetohela letsohong le leng.Tlatsa lihlopha tse tharo tsa reps tse robeli bakeng sa letsoho le leng le le leng.
Front Foot Elevated Split Squat
sehlopha sa boikoetliso se nang le li-dumbbells
Qetellong, re na le leoto le ka pele le phahamisitseng squat e arohaneng.Beha leoto la hau la ho sebetsa sethaleng kapa sebakeng se phahameng se tiileng.Theohela ka har'a squat e arohaneng ho fihlela lengole la hau la morao le fihla fatše.Fumana serethe se setle ka lethekeng la leoto la hao le ka morao, ebe u phunyeletsa serethe sa hao se ka pele ho phahama hape.Etsa lihlopha tse tharo tsa reps tse 10 bakeng sa leoto le leng le le leng.
Nako ea poso: Dec-03-2022