Metsoako ena e mene e betere

Ho na le li-exercises tse lebisang tlhokomelo karolong e le 'ngoe ea' mele, le li-exercising tse nang le lihlopha tse sebetsang lihlopha tse 'maloa tsa mesifa ka nako e le' ngoe.Boikoetliso bo bongata bo ka thusa batho ba se nang nako e lekaneng ea ho ikoetlisa hore ba phele hantle.Boikoetliso bo bongata bo ka etsoa mahala kapa ka mechini.Joale na ua tseba hore na motsamao o kopaneng oa boikoetliso ba mochini ke ofe?Ha re ee tsebong ea boikoetliso moo ho sheba!

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1. Latissimus dorsi hula-fatše

Ntho ea pele eo re lokelang ho e etsa ke ho lokisa lirope tsa lirope e le hore lirope tsa rona le li-pads li kopane e le hore re ka phahamisa boima bo eketsehileng.Haeba u batla ho itlhomella ka khanyetso, ha ua tlameha ho sebelisa litekanyo tse kholo ka bofofu bakeng sa ba qalang ho ikoetlisa.Nakong ea koetliso, re lokela ho itšetleha ka morao hanyenyane, ebe re hula lever fatše ho ea boemong ba sefuba ho lekane, taolo ea collarbone le bohareng ba sefuba e loketse le boemo bo nepahetseng.'Me joale ha re ntse re khutlisetsa lehare sebakeng se ka holimo, re tlameha ho ithuta ho laola leqhubu ho etsa hore le sireletsehe.re boetse re u eletsa hore u sebelise lat pull down plus low row .

China Lat Pulldown Plus Low Row EC-6859 Manufacture and Factory |Mechanical e Ntle haholo (exctmechanical.com)

2. Raha maoto

Pele ho tsohle, re hloka ho lokisa sesebelisoa.Joale, ka maoto a hao a arohaneng ka bophara ba letheka, hata holim'a pedal, etsa bonnete ba hore mangole a hao a kobehile, hoo e ka bang likhato tse 90, 'me u tšoare maqhama mahlakoreng ka bobeli a sesebelisoa ka thata ka matsoho.Ebe re sutumelletsa pedal pele ka thata ho fihlela lengole le otlolohile ka ho feletseng 'me re emisa ho fihla tlhōrōng, e ka emisoang metsotsoana e ka bang peli.Ha u khutlela libakeng tsa ho qala le ho qetella, ts'ebetso e tlameha ho ba e liehang, e le hore u ka utloa ho fokotseha le ho atolosoa ha mesifa.

3, ho kokota molala

Ntlha ea pele, re lokela ho beha bar sebakeng sa mokokotlo o ka holimo le mahetleng, ebe maoto a lokela ho ama fatše ka holimo.Boima ba maqaqailaneng, letheka ka morao, 'me u qale ho sisinyeha.Ha u tsubella fatše hape, feela ho fihlela lirope tsa hau li bapile le fatše, ebe u qeta ho sisinyeha.

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4. Seromania se hula ka thata

Ema ka maoto a hau ka tlase ho bar, pakeng tsa letheka le mahetla, 'me u tšoare bar ka matsoho a mabeli.Tlohela matsoho a hau hanyane ho feta mahetla a hau.Eketsa manonyeletso a letheka le lengole ho phahamisa bar ho tloha fatše.Hlokomela hore mangole ka bobeli a fosahetse.Tsepamisa maikutlo holim'a maqaqailana, ho koba le ho atolosa letheka ho etsa hore 'mele o ntseng o phahama le maqeba a serope a be manyane.Boloka mokokotlo oa hau o le boemong bo sa jeleng paate, ebe o theola bar.Ha ho hlokahale hore e be fatše ka ho feletseng, e nyenyane feela ka tlas'a lengole.Nakong ea ts'ebetso eohle, re lokela ho ela hloko lenonyeletso la lengole le lula le le boemong ba ho fetoha hanyenyane.

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Nako ea poso: Oct-24-2022