Li-buttocks tse tletseng, tse ntle ke ho lelekisa ha ngoanana e mong le e mong bakeng sa 'mele o motle, empa batho ba tloaetseng ho lula fatše le ho se ikoetlise hangata ba tlisa letheka le sephara le letheka le sisinyehang, e leng se tla etsa hore u shebahale hampe ka borikhoe le ho shebahala joaloka dama.'Me hangata lijo tse meharo, mocheso o feteletseng o bonolo ho fetoha ho bokella mafura, ho tla ba le bothata ba mafura a mafura.

U ka ntlafatsa sebopeho sa butt joang, ho eketsa selika-likoe sa butt ea hau, 'me u thehe butt e thata le e ntle?

Haeba tekanyo ea mafura a ’mele oa hao e feta tekanyo ’me ’mele oa hao o le motenya, u ka matlafatsa mafura a aerobic exercise brush, a kang ho matha, ho tlōla-tlōla, li- jumping jacks le boikoetliso bo bong ba tsamaiso, ’me u ikoetlise ka metsotso e fetang 30 ka letsatsi.

Ka nako e ts'oanang, o lokela ho etsa mosebetsi o motle oa ho laola lijo ho fokotsa lijo tsa lik'halori, khetha lijo tse entsoeng ka leseli, lijo tsa tlhaho ho e-na le ho sebelisoa, oli e ngata le letsoai lefu le sa pheleng, lijo li ka tlala, tse ka u thusang ho fokotsa tekanyo ea mafura a 'mele, ka hona ho ntlafatsa bothata ba mafura a mafura.

Haeba u se mafura, empa letheka la hao ha le na sebōpeho le ho fokotseha, re ka matlafatsa koetliso ea leoto la letheka le tlaase, nts'etsopele ea mesifa e ka tšehetsa sebōpeho sa letheka, etsa hore letheka la hao le phahamisoe, maoto a shebahale a le molelele, 'me ka katleho a ntlafatse botle ba letheka. kobeha.

Ho khomarela koetliso ea letheka le maoto ho ka ntlafatsa boleng ba mesifa, mesifa ke lisele tse jang matla, tse ka u thusang ho matlafatsa bohlokoa ba hau ba metabolism, ho thibela ho bokella mafura, ho ntlafatsa katleho ea ho chesa mafura, le ho u lumella hore u fokotsehe ka potlako.

Ho khomarela koetliso ea letheka ho ka boela ha ntlafatsa ho potoloha ha mali, ho futhumatsa maoto le matsoho, ho u thusa ho ntlafatsa bothata ba matsoho le maoto a batang ka mor'a mariha, 'me ho bonolo ho robala bosiu.

Ho khomarela koetliso ea letheka le maoto ho ka etsa hore sehlopha sa mesifa se ka morao, se ntlafatse bohloko ba morao, mesifa ea mesifa le mathata a mang, ho matlafatsa pelvis, le ho ntlafatsa ka katleho index ea bophelo bo botle.

Ke liketso life tseo re lokelang ho qala ka tsona ho koetlisa letheka le maoto a rona?Mehato e 7 ea ho ntlafatsa marako a bataletseng, ho boloka khafetsa boikoetliso hang ka matsatsi a mang le a mang a 2-3, ho betla likhahla tse khahlehang tsa banana!

Ketso ea 1: Phahamisa maoto ka ho le letšehali le ka ho le letona ka makhetlo a 10 ka mor'a boemo ba ho khumama, pheta lihlopha tse 3

Movement 2: Ho potoloha ha letheka ka morao ka ho le letšehali le ka ho le letona ka makhetlo a 10, pheta lihlopha tse 3

Ketso ea 3: Mohato 'me u qhomele squat ka makhetlo a 10, pheta-pheta lihlopha tse 3

Movement 4: Borokho ba letheka le le leng ka ho le letšehali le ka ho le letona ka makhetlo a 10, pheta lihlopha tse 3

Movement 5: Tlolela squat ka ho le letšehali le ka ho le letona ka makhetlo a 10, pheta lihlopha tse 3

Movement 6: Squat wave ka makhetlo a 15, pheta lihlopha tse 3

Boikoetliso ba 7: Etsa li-reps tse 15 tsa borokho bo boima ba 'mele 'me u phete lihlopha tse 3.