Lehlabula lea tla! Ho hlakile ho fihlela ha ho letho le bontšitsoeng, empa infa ke 100%. Kamora likhoeli tse 'maloa, motho e mong le e mong o tla thella taba ea hore ha a na batho ba bikininiki ea selemong se fetileng. Ntle le uena. Hobane re ikoetlisa, u foufatsa matloana a hau, ao u ka bang le 'ona habonolo, a hula mabota leboteng.
Li-squats
Haeba u lenetsoe ho haha esele e ntle, li-squats - metsoalle ea hau ea hlooho ea khomo. Ka bophara e le maoto a mangata, ho putlama sefubeng le squat, ho tiisa 'mele ho ea pele. Pelvis e tlameha ho khutlela morao, le mangole - ho theha angle e otlolohileng. Ho bohlokoa hore mokokotlo o se ke oa phatloha ka bomo, mangole ha a ka a kheloha le fatše, mangole ha a ka a hasanya mekheng. O lutse lilemo tse 15 feela.
Plie
Hape squat, empa joale o hloka ho beha maoto a hau e le hore lisokisi li sheba ka litsela tse fapaneng. Ebe nakong ea li-squats tsa maoto a hau li theha lengolo "leq. Pheta makhetlo a 20.
Ballerina
Tsoha ka kotloloho, ho nka ntho e 'ngoe' me u shebelle ka leoto le otlolohileng. Ebe re pheta ntho e tšoanang, empa re nka maoto a sob. Ho ikoetlisa ho lokile hobane ho na le mesifa e meraro ea buttock hang-hang - Great, ea bohareng ebile e nyane. Etsa moss ea mefuta e 12 ea mefuta e fapaneng bakeng sa leoto ka leng.
Walker
Lula fatše, u otlolla maoto, 'me u tsamaee ka mekotla. Molemong oa polokeho ea baprista, ho molemo ho lula hantle mona bakeng sa mokopu oa lerōle, empa ka methapo ea yoga. Sehlae bona ha se matlafatse feela mojaki, empa hape le mesifa ea kahare ea serope.
Swing
Tloha ho mongobo oa lengole, ebe o phahamisa leoto le le leng ebe o phahamisa le ho li phahamisa butle butle. Boikoetliso bo sebetsang bo atlehileng kapele bo etsang linate. Pheta 12-15 e phahamisa leoto ka leng.
Pompo
Ho ikoetlisa nakong e fetileng ho sebetsa hantle haholo. Tsohle, li phela feela ho isa ho likhato tse 90, 'me u li phahamise ho fihlela karolo ea li-Femoral e na le' mele o le mong. Ka nako e ts'oanang, etsa bonnete ba hore shin e lula fatše ka thata fatše. Hona joale selemo se tšela leoto lena le tlase ka ho akhemela ho fokolang, joalokaha eka u sutumetsa pompo.
Penguin ka sehlaheng
Lula pheletsong ea setulo ebe u beha bolo pakeng tsa mangole - ntho e kang bolo ea maoto kapa hanyane. Mme joale, e sekisitse ka mangole ea sona sa metsotsoana ea lilemo tse 30. Ebe metsotsoana e 20 ea phomolo - hape hape le e kholo. 'Me ho joalo ka 5-6. Hantle o hula mesifa ea serope.
Oele
Fumana ka kotloloho 'me u etsetse mohato o pharaletseng ebe o theoha lengole le le leng. Leqeba la leoto leo, le ileng la qala ka morao, le tlameha ho ama fatše, 'me leoto la maoto le lokela ho theha sekhutlo se otlolohileng. Haeba o phetse hantle ka lisebelisoa tsa vestibur mme o se lahleheloe ke otilibrium ea hau, o ka nka bohato ba hau - e le halofo le metsi kapa li-dumbbells.
O hlahile
Se ke oa tlosa hole le Dumbbells, joale li tla tla ho uena hape. Ba nke maoto matsohong a hao, beha maoto ka bophara ba mahetla, 'me ba ba kokobetsa mangole, ka mor'a moo, ba e fumana hanyane ka morao. Butle-butle etsa 'mele o theole hape, matsoho a siiloe a le hole le maoto. Haeba u etsa ntho e 'ngoe le e' ngoe ka nepo, u tla utloa tsitsipano ka morao ho serope.
Bolo ea maoto
Crane bakeng sa tšehetso e tsitsitseng ebe o phahamisa leoto le otlolohileng pele ho likhato tse 90, joalokaha eka o raha bolo ka kne. Pheta makhetlo a 15 bakeng sa leoto le leng le le leng. Ntle le baprista, e matlafatsa mesifa ho feta lengole - hae ka hona, ho na le lilemo le lilemo.
Semi
Khaola mokokotlong oa hao, u iname maoto ebe u beha leoto fatše. Mme joale o phahamisa pelvis ka tsela e kang ntlo e nang le toka ea letheka e kenngoa moleng o le mong. Phetoho e kaholimo ea mesifa ea tanka. Pheta makhetlo a 15.
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