• FINYELLANG MOQHAKA

Mehato e 4 ho u thusa ho theha letheka le maoto a thata!

 

fitness one

Mehato e 4 ho u thusa ho theha letheka le maoto a thata. Ka kopo, tlatsa metsamao e mene e latelang ka makhetlo a 10-20 bakeng sa lihlopha tse 4.

1. Barbell squats

 

fitness two

 

Lintlha tsa bohlokoa: Ela hloko tataiso ea lengole le menoana e tsitsitseng, lenonyeletso la lengole le lokela ho tsitsa, le phunyeletse seropeng hanyenyane.

 

2. Li-squats tsa Dumbbell

 

fitness three

 

Lintlha tsa bohlokoa: Ema ka bophara ka maoto a hao holim'a letlapa le nang le marang-rang 'me u boloke hlooho le mokokotlo oa hau li sa nke lehlakore hohle.

 

3. Kettlebell (kapa sekotoana sa barbell) lehlakoreng le ka holimo

 

fitness four

 

Lintlha tsa bohlokoa: Tšoara kettlebell ka pel'a sefuba sa hao ka matsoho a mabeli, 'me u ele hloko ntlha ea menoana le mangole.

 

4. Kettlebell swing

 

setšoantšo

 

Lintlha tsa bohlokoa: Tšoara kettlebell ka matsoho a mabeli, laola mesifa ea mantlha, 'me u koale marako ka thata hore u tsokele kettlebell ho ea fatše.


Nako ea poso: Oct-31-2024