Bashemane le banana ba ela hloko haholo ho pompa mesifa ea mpa. E le hore mochine oa khatiso o shebahale o lumellane, ho hlokahala hore o hlophise ka botlalo lihlopha tsohle tsa mesifa tse fumanehang karolong ena ea 'mele, eseng tse otlolohileng feela le tse parolang. Mokhoa oa ho pompa mesifa ea mpeng ea oblique le hore na ke litlhahlobo life tse loketseng sena - re tla u joetsa ka ho qaqileng sengoloeng sena.
Anatomy ea mesifa ea Oblique
Matšoao a mpa a entsoe ka libaka tse 'maloa. E le hore mochini oa khatiso o be motle haholoanyane, moatlelete o hloka ho o sebetsa ka mokhoa o felletseng.
Matšoao a oblique a thusa motho ho fetoha le ho potoloha 'mele oa bona. Likarolo tsa anatomical tsa sehlopha sena sa mesifa li u lumella ho boloka boemo bo botle ba mokokotlo le ho thusa ho bopa letheka la basali.
Sebopeho sa sehlopha sa mesifa
Mesifa ea oblique ea khatiso e na le sebaka se ka hare le kantle. Li-oblique tse kantle li qala sebakeng sa likhopo tsa V-XII, 'me li hoketsoe haufi le mothapo oa inguinal, mola o mosoeu oa mpa, sefuba sa pubic le mokokotlo.
Li-oblique tsa kahare li tsoa ho inguinal ligament, crest iliac le lumbar-thoracic fascia. Li khomaretse sebaka sa pubic, mola o mosoeu oa mpa le lefufuru la likhopo tsa IX-XII.
Mesebetsi ea mantlha 'meleng
Mesifa ea oblique ea mpa e lumella mang kapa mang ho etsa metsamao e mengata. Mosebetsi oa bona oa mantlha ke ho lebisa sefuba lehlakoreng. Hape, sebaka sena sa mesifa se bapala karolo e mafolofolo lits'ebetsong tse ngata tsa mmele 'meleng. Mathata a mpeng a oblique a kentse letsoho tsitsipanong ea sebaka sa mpa. Ts'ebetso ena e etsahala nakong ea pelehi le nakong ea ho tsoa.
Mesifa e koetlisitsoeng hantle eu lumella ho etsa mefutafuta e fapaneng mokokotlong o ka tlase. O ka sekama ka ho le letona le ka ho le letshehadi, hape o phahamisetsa noka ya hao pele. Ho ikoetlisa khafetsa ho tla thusa ho fokotsa tsitsipano mokokotlong le ho ntlafatsa maemo.
Melemo ea koetliso bakeng sa mesifa ea oblique
Ho pompa mochini oa khatiso ka mpeng ho lumella semathi ho eketsa matla mesebetsing e meng ea mantlha. Ho ikoetlisa ka mesifa ea mpa ea oblique ha ho etsoe feela ke baetsi ba 'mele le li-powerlifters. Khafetsa sebaka sena se pompeloa ke baatlelete (ba lahlang thepa ea lipapali), ba thellisang lehloeng, litsebi tsa ho thellisa lehloeng, boikoetliso ba 'mele, bo-ralitebele, baemeli ba lipapali tse ling tsa sehlopha,' me, ehlile, ke bapalami ba lifapano.
Leha ho le joalo, u se ke ua lebala seo mesifa ea "oblique" e fetotsoeng haholo e etsa hore letheka le pharalle... Haeba u sa batle phello ena, ha ua lokela ho itšetleha haholo ka sehlopha sena sa mesifa. Boikoetliso ba 1-2 ka beke bo lekane.
Likotsi tse tloaelehileng
Ho bohlokoa haholo ho etsa metsamao eohle ka mokhoa o nepahetseng hape o sebetse butle. Pele o qala thuto, o lokela ho futhumala hantle. Ho futhumatsa eseng feela mesifa ea oblique, empa le likarolo tse ling tsa 'mele. Kahoo, o ka qoba mathata le likotsi tse fapaneng.
Joale, ke kotsi ea mofuta ofe e ka bakoang ke mokhoa o fosahetseng oa boikoetliso? Ha re shebeng mathata a atileng haholo, lisosa le matšoao a ona.
- Kotsi e tloaelehileng haholo ke sprains. Baatlelete ba ba le tšenyo e tšoanang nakong ea boikoetliso bo matla. Sebopeho sa lisele tsa mesifa se ka senyeha. Ketsahalong eo u utloang bohloko bo boholo sebakeng sa boralitaba, 'me ho kobeha' mele ha ho monate, ikopanya le ngaka. Maemong a mang, baatlelete ba tšoaroa ke likotlo. Mocheso oa 'mele oa hau o ka phahama. Bolelele ba ts'ebetso ea ho hlaphoheloa bo ipapisitse le boholo ba kotsi.
- Ho opeloa khafetsa ho ka ba teng haeba u ikoetlisa khafetsa haholo. Moatlelete o lokela ho phomola hantle lipakeng tsa boikoetliso e le ho qoba litlamorao tsa tlhekefetso. Ha ho na tlhoko ea ho pompa khatiso letsatsi le letsatsi.
- Bohloko bo ka mpeng ha bo hlahe ka linako tsohle ka lebaka la liphoso tsa mokhoa oa ts'ebetso. U ka be u ile oa hlaseloa habonolo feela. Etsa bonnete ba hore o buisana le ngaka haeba bothata bo ke ke ba rarolloa u le mong ka ho fokotsa makhetlo, matla a koetliso le ho fokotsa mojaro. Setsebi se nang le boiphihlelo se tla tseba ho etsa tlhahlobo e nepahetseng le ho fana ka kalafo.
Ho ikoetlisa ka mesifa ea oblique ea mpa sebakeng sa boikoetliso
Joale, ha re feteleng ho tloha khopolo-taba ho itlhakisa le ho nahana ka mekhoa e sebetsang ka ho fetisisa ea ho aha mesifa ea mpa ea oblique. Ho etsa sena, o tlameha ho theha lenaneo la koetliso le lumellanang le litšobotsi tsa hau ka bomong.
Matšoao a mpa a oblique ke sebaka se seholo sa mesifa. O amohela mojaro eseng feela nakong ea ho sotha ka lehlakoreng. Mesebetsi e meng e tsebahalang ea mantlha le eona e tla ba le tšusumetso e ntle ntlafatsong ea sehlopha sena sa mesifa.
Hangata li-Oblique li koetlisoa hammoho le mesifa ea rectus abdominis. Tabeng ena, khetho e ntle ka ho fetesisa e ka ba ho ikoetlisa ka makhetlo a 2-3 moleng o otlolohileng le 1-2 ho li-oblique.... Sebakeng sa boikoetliso, baatlelete ba sebetsa ka lisebelisoa tse khethehileng tsa lipapali. U kanna ua hloka li-pancake tsa barbell, fitball le li-dumbbells.
Li-crunches tse ka lehlakoreng la crossover
Boikoetliso bona bo etsoa ka "block simulator" kapa "crossover":
- Tšoara mohala oa thapo o lokelang ho hokelloa holima top.
- Khumama ka mokokotlo oa hau.
- Hula ka mpeng, tiisa abs ea hau.
- Exhale - koba mmele oa hau lehlakoreng, ke mesifa ea oblique feela e lokelang ho nka karolo mosebetsing.
- Karolong e ka tlase ea motsamao, o hloka ho lieha metsotsoana e seng mekae ebe o imetsa abs ea hau ka hohle kamoo ho ka khonehang.
- Inhale - khutlela sebakeng sa ho qala tlasa taolo.
Tsamaea feela ka mesifa ea mpa, o seke oa kobeha ka lebaka la boiteko ba mokokotlo. Se ke oa ea koana le koana. Sebetsa hantle, ntle le ho qhekella. U lokela ho etsa makhetlo a 10-15 ka sete. Palo ea mekhoa e latela lipheo tsa ts'ebetso ea koetliso.
Bulela "block" ("seha lifate")
Mokhatlo ona o boetse o etsoa ho mokoetlisi oa literata kapa crossover. Ntle le mesifa ea oblique ea mpa, likarolo tse parolang le tse otlolohileng li amohela mojaro. Mokhoa ona o tjena:
- Ema ka maoto a hao ka lehlakore lehlakoreng, ho otlolla mokokotlo oa hau.
- Reteleha 'me u tšoare mohala oa thapo ka matsoho ka bobeli. U se ke ua li koba setsoeng sa setsoe.
- Retelletsa 'mele lehlakoreng' me u khumame, ha u ntse u lokela ho tšoara ka thata mohele 'me uo hule ho ea seropeng se hōle haholo le boloko. Se ke oa tsoma mokokotlo oa hau.
- Khutlela boemong ba ho qala.
- Kamora ho pheta-pheta makhetlo a 10-15, ema ka lehlakoreng le leng la mochini ebe u pheta.
Boloka matsoho a otlolohile nakong eohle ea boikoetliso; ha baa lokela ho koba. Hape, u se ke oa tsamaea ka metsamao e pherekaneng. Maoto a lokela ho ba boemong bo tsitsitseng.
'Mele o bulela fitball
Fitball ke thepa e khethehileng ea lipapali e nang le sebopeho sa bolo e tloaelehileng. E na le mamello e kholo ebile e kholo haholo (bophara - ka lisenthimithara tse 65). Liphetoho tse joalo tsa 'mele li u lumella ho sebetsa ka botlalo mesifa ea lateral ea tobetsa.
- Thetsa ka mokokotlo oa hau ho fitball, sebaka sa gluteal le sona se lokela ho ba teng bolo.
- Jala maoto a hau fatše, o itšetlehe ka 'ona ka tieo.
- Beha matsoho hammoho ka mor'a hlooho ea hau. Ntle le moo, o ka otlolla letsoho le leng ho ea leoto le fapaneng, o siea le leng ka mor'a hlooho ea hau.
- Tšoara mesifa ea mpa 'me ka bonolo u potolohe ka lehlakoreng le letona, ebe u khutlela moo u qalang teng.
- Etela ka ho le letšehali. Mokokotlo o tlase ha oa lokela ho tsoa bolo.
© Mihai Blanaru - stock.adobe.com
Hangata, baatlelete ba nang le boiphihlelo ba sebetsa ka boima ba 'mele. O ka nka panekuku ho tsoa ho barbell kapa dumbbell. Li tšoare ka tieo ka matsoho ka bobeli. Palo ea ho pheta-pheta e ts'oana.
Lithako tse tlaase
Boikoetliso bona bo lokela ho etsoa ka karolo e tlase:
- Ema ka maoto a hao ka lehlakore lehlakoreng, ho otlolla mokokotlo oa hau.
- Tšoara letsoho le le leng moheleng o khethehileng o lokelang ho hokelloa lebokoseng le tlase. O ka beha letsoho le leng ka mora hlooho ea hau kapa oa phomola ka lehlakore.
- Etsa li-torso tse kobehileng ka lehlakoreng le fapaneng ho tloha block.
- Tšoara metsotsoana e seng mekae tlase ho motsamao.
- Khutlela boemong ba ho qala.
- Kamora ho pheta-pheta ha 12-15, retelehela ka lehlakoreng le leng, ebe o tsoela pele ho etsa metsamao.
Boikoetliso bona bo lokela ho etsoa ntle le ho tsitsipana. Hoa hlokahala ho sebetsa butle butle.
Likobe tsa Samsone
Ho ikoetlisa ka katleho ka mpeng hangata ho etsoa ka li-dumbbells tse boima haholo. Samson Bend ke e 'ngoe ea tse tummeng ka ho fetisisa ho tsena. Karolo ena ea lipapali e qapiloe ke monna ea matla oa Lithuania Alexander Zass. Lebitso la hae la sethala ke Amazing Samson.
Ho phethela boikoetliso, o tla hloka li-dumbbells tse peli:
- Ema o otlolohile mme mokokotlo oa hao o otlolohile. Maoto bophara ba mahetla a arohane.
- Nka li-dumbbells, u li phahamise holim'a hlooho ea hau ka tsela efe kapa efe e bonolo.
- Butle-butle 'mele ka lehlakoreng le letona, ntle le ho koba litsoeng.
- Khutlela boemong ba ho qala.
- Itšetlehe ka ho le letšehali mme u khutlele PI.
Sebetsa ka hloko. Ba qalang ba lokela ho nka li-dumbbells tse bobebe ho fihlela ho 10 kg. Etsa bonnete ba hore li-projectile ha li oele fatše. Mona, mekhoa e meraro e tla lekana, moo o hlokang ho pheta-pheta 10-12.
Mekhabiso ea koetliso ea basali
Hangata, bashanyana le banana ba ikoetlisetsang ho ikoetlisa ba etsa boikoetliso bo tšoanang ba mpa. Sebopeho sa sebaka sena sa mesifa se tšoana hantle le baemeli ba bong bo fapaneng. Kahoo, boikoetliso bofe kapa bofe ba mpa bo ka ba bo loketseng basali.
Leha ho le joalo, hoa lokela ho hlokomeloa hore ho ntse ho na le likarolo tse 'maloa tsa ts'ebetso ea koetliso bakeng sa bong bo lokileng:
- O hloka feela ho etsa metsamao e sa bakeng ho se utloise bohloko, bohloko le maikutlo a mang a sa thabiseng (hona le 'nete bakeng sa banna).
- Banana ba lokela ho ikoetlisa ntle le thuso ea lisebelisoa tse boima tsa lipapali. Mosebetsi oa matla o ka lebisa kekeng ea letheka, e leng seo ho ka etsahala hore ebe ha se phello eo u neng u e batla.
- Se ke oa loanela ho phethela mesebetsi e thata, tsepamisa maikutlo holima boitlhakiso bo bonolo bo tla thusa ho sebetsa sehlopha sa mesifa se shebiloeng ka mokhoa o felletseng. Ho bonolo ha ho bolele ho se sebetse.
- Bakeng sa basali, ha ho hlokahale ho hang ho tsepamisa maikutlo ho metsamao e etselitsoeng ho pompa khatiso ea lateral - boikoetliso ho mesifa ea rectus abdominis bo tla lekana.
Lenaneo la ka tlung
U ka aha joang mesifa ea mpa ea oblique ka jimi? Ho na le likhetho tse peli tsa mantlha - ho pompa tobetsa ka botlalo hang ka beke (boikoetliso bo 4-6) kapa qetellong ea boikoetliso bo bong le bo bong (makhetlo a 3 ka beke, boikoetliso ba 2-3). Khatisong ea pele, boikoetliso ba 3-4 bo tla ba mesifa ea rectus abdominis le 1-2 ho oblique. Ea bobeli - 1-2 moleng o otlolohileng le 1 ho oblique.
Morero oa thuto o lekanyelitsoeng phetolelong ea pele o ka ba le mekhoa e latelang:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Sekamela Libenche Crunches | Setereiti | 3x12-15 |  |
| Leoto le leketlileng le phahama | Setereiti | 3x10-15 |  |
| Ho sotha ka ketsiso ea | Setereiti | 3x12-15 |  |
| Li-crunches tse ka lehlakoreng la crossover | Oblique | 3x12-15 | |
| Lithako tse tlaase | Oblique | 3x12-15 | |
Tabeng ea bobeli, o ka ikoetlisa ka tsela e 'ngoe, ka mohlala, ho ikoetlisong ea pele:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Sekamela Libenche Crunches | Setereiti | 3x12-15 | |
| Leoto le leketlileng le phahama | Setereiti | 3x10-15 | |
| "Lumberjack" sebakeng seo | Oblique | 4x12-15 | |
Ea bobeli:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Ho sotha ka ketsiso ea | Setereiti | 3x12-15 | |
| Khutlisa li-crunches bencheng | Setereiti | 3x10-15 |  |
| 'Mele o bulela fitball | Oblique | 3x12-15 | © Mihai Blanaru - stock.adobe.com |
Mme ka la boraro:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Lepolanka la litsoeng | Setereiti | 3x60-90 set lao |  © Makatserchyk - stock.adobe.com |
| Sekhutlo se leketlileng | Setereiti | 3x60-90 set lao |  © Vasyl - stock.adobe.com |
| Li-crunches tse ka lehlakoreng la crossover | Oblique | 4x12-15 | |
Boikoetliso ba lapeng
Mokhoa oa ho aha mesifa ea mpa ea oblique lapeng? E bonolo haholo! Boikoetliso ba "oblique" boo re bo eletsang ka tlase bo ka etsoa maemong ohle. Bakeng sa ho pompa abs ea hau hantle, ha ho hlokahale hore kamehla o reke setho se theko e phahameng sa setsi sa boikoetliso. Ntho ea mantlha ke ho ba le mamello le ho loanela ho fihlela sepheo se behiloeng.
Ho sotha ka ho fetoha hoa mmele
Tsamaiso ena e etsoa ke baatlelete bohle ba lekang ho sebetsa mesifa ea mpa ea oblique ka boleng bo holimo. Ho ikoetlisa ho o lumella ho kenya hantle libaka tse kahare le kantle tsa oblique tsa boralitaba.
Mokhoa ona o tjena:
- Robala fatše. Maoto a tlameha ho khumama mangoleng.
- Matsoho a lokela ho ba teng ka morao hloohong, u se ke ua a sisinya ha u ntse u sotha. Litseko li hloka ho aroloa.
- U sebelisa matla a boralitaba, phahamisa 'mele o holimo holimo. Tabeng ena, mokokotlo o tlase o lokela ho hatelloa ho pholletsa le mokhoa oohle.
- Fetola 'mele oa hau ka lehlakoreng le leng, joalokaha eka u nanabela ka setsoe sa leqele ho leba leotong la hao le letona.
- Khutlela boemong ba ho qala.
- Sotha ka lehlakoreng le leng. U ka beha leqaqailana la hao lengoleng la leoto le leng ebe u sotha pele ka lehlakoreng le leng, ebe u chencha maoto ebe u etsa le leng.
© Andrey Popov - setša.adobe.com
Sebetsa butle butle. Nakong ea motsamao, u ke ke ua hula hlooho ka matsoho. Palo ea ho pheta-pheta ke 12-15.
Li-crunches tse mahlakoreng
Boikoetliso bona bo tla thusa ho lebisa mesifa ea ka hare le kantle ea oblique ea mpa. Ho bohlokoa haholo ho etsa mekhatlo eohle ka nepo:
- Robala ka lehlakoreng la hao. Maoto a ka kobeha hanyenyane lengoleng.
- Letsoho la hao le letona (haeba o rapaletse ka lehlakore le letona) le tlameha ho otlollwa pele mme le behe fatshe, le tshware le letshehadi ka mora hlooho.
- U sebelisa boiteko ba khatiso ea lateral, phahamisa moea oa hau holimo.
- Lokisa metsotsoana e 'maloa boemo ba' mele ntlheng e kaholimo ea motsamao.
- Khutlela boemong ba ho qala.
- Etsa makhetlo a 'maloa ho isa ho a 12-15 a li-crunche tse mahlakoreng.
- Fetela ka lehlakoreng le leng.
Ho bohlokoa haholo ho boloka mokokotlo oa hao o otlolohile ntle le ho o kobeha. Sebetsa hantle, ntle le likhahla tsa tšohanyetso.
Lithaba tsa morao-rao
Boikoetliso bona bo etsoa hangata jareteng e nang le li-dumbbells ka letsohong. Boemong ba pele, e ka etsoa ntle le moroalo o mong:
- Ema ka tieo fatše. Maoto bophara ba mahetla a arohane.
- Phahamisetsa matsoho holimo mme o kene ka senotlolo. Kapa phahamisa letsoho le leng, 'me u behe le leng thekeng (ha u fetola lehlakore le sekameng, matsoho le' ona a fetola boemo).
- Se ke oa koba mokokotlo oa hau, sekamisetsa 'mele lehlakoreng.
- Khutlela boemong ba ho qala, mekhatlo e tlameha ho etsoa 'meleng ka sefofane se le seng.
- Etsa makhetlo a ka bang 15 ka lehlakoreng le leng.
© Afrika Studio - stock.adobe.com
Bakeng sa baatlelete ba nang le boiphihlelo, ho molemo ho ikoetlisa ka litekanyo. Lapeng u ka sebelisa mokotla o tloaelehileng. U hloka ho kenya libuka ka mokotleng oa hau, ebe u li nka ka letsoho.
© Mihai Blanaru - stock.adobe.com
Ho robala leoto la lehlakore hoa phahama
Tsamaiso ena e tla thusa ho nts'etsapele eseng feela lateral abs, empa hape le ho sebetsa sebaka sa gluteal le serope sa kantle. E khothalletsoa banana.
- Robala ka lehlakoreng la hao. Letsoho le tlase le tlameha ho otloloha ho ea hloohong, 'me le leng le tlameha ho kobeha lenonyong la setsoe. E behe sebakeng sa sefuba.
- Tlisa maoto a hao mmoho ebe oa a phahamisa ka hohle kamoo ho ka khonehang. U ka phahamisa mokokotlo oa hau ho totobatsa likhetho tsa hau.
- Theola maoto le 'mele fatše. E etse hantle, u se ke ua phutholla mesifa ea mpa.
- Etsa makhetlo a ka bang 10-12 hape u tsamaee ka lehlakoreng le leng.
© Mihai Blanaru - stock.adobe.com
U ka sebetsa ntle le thuso ea litekanyo tse khethehileng.
Hanging pelvic chenchana
Ho chenchana ka hang, o hloka bareng e tshekaletseng:
- Tlolela bareng. Koba mangole.
- Phahamisa mangole, ha ho ntse ho hlokahala hore u li khelohe ka mahlakore a fapaneng. Leka ho etsa sena ka abs ea hau, eseng maoto.
- Karolong e kaholimo ea motsamao, lokisa boemo ba maoto motsotsoana.
- Etsa makhetlo a 'maloa a noka ka leketlileng.
© Fxquadro - stock.adobe.com
Khetho e thata ho feta e ka ba ho phahamisa mangole eseng maoto, empa maoto a otlolohileng.
V-fetoha
Boikoetliso bona bo thata haholo, ho molemo ho bo beha pele thupelong ea oblique. Mokhoa ona o tjena:
- Thetsa ka mokokotlo. Otloloha.
- Phahamisa 'mele oa hao le maoto ka tsela e lumellanang. Ts'ehetso e marameng.Maoto a ka kobeha hanyane haeba o fumana ho le thata ho a otlolla
- Ka holimo ho motsamao, phethola 'mele ho ea lehlakoreng.
- Khutlela boemong ba ho qala.
- Etsa lift ebe u leba ka lehlakoreng le leng.
© Bojan - stock.adobe.com
Sebetsa hantle. Hangata, baatlelete ba etsa 8-12 V-chenchana ka lehlakoreng le leng. Nakong ea boikoetliso, o ka sebetsa feela ka boima ba 'mele oa hau kapa oa sebelisa litekanyo. Ha ho hlokahale hore e be litekanyo kapa li-dumbbells - o ka nka botlolo ea metsi kamehla.
Lenaneo la ho ikoetlisa lapeng
Lapeng, melao-motheo ea ho haha lenaneo ha e fapane le koetliso ea boikoetliso. Ke boikoetliso feela bo fetohang.
Lenaneo la ho koetlisa boralitaba hang ka beke:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Lithakha tse otlolohileng fatše | Setereiti | 3x12-15 |  |
| Khutlisa li-crunche fatše | Setereiti | 3x10-15 |  © artinspiring - stock.adobe.com |
| Ho sotha maoto a phahamisitsoe | Setereiti | 3x10-15 |  © chika_milan - stock.adobe.com |
| V-fetoha | Oblique | 3x8-12 | © Bojan - stock.adobe.com |
| Lithaba tsa morao-rao | Oblique | 3x12-15 | © Afrika Studio - stock.adobe.com |
Lenaneo la matsatsi a mararo. Koetliso ea pele:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Situp | Setereiti | 3x10-15 |  |
| Ho matha ka boemo ba leshano | Setereiti | 3x10-15 |  © logo3in1 - stock.adobe.com |
| Li-crunches tse mahlakoreng | Oblique | 4x12-15 | |
Ea bobeli:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Mekoti fatše | Setereiti | 3x12-15 | |
| Khutlisa li-crunche fatše | Setereiti | 3x10-15 | © artinspiring - stock.adobe.com |
| Leoto le mahlakoreng lea phahama | Oblique | 3x12-15 | © Mihai Blanaru - stock.adobe.com |
Ea boraro:
| Ho ikoetlisa lebitso | Matšoao a mpa a sebetsa | Palo ea mekhoa le reps | Setšoantšo |
| Lepolanka la litsoeng | Setereiti | 3x60-90 set lao | © Makatserchyk - stock.adobe.com |
| Ho bilika holim'a roller roller | Setereiti | 3x10-12 |  © splitov27 - stock.adobe.com |
| Hanging pelvic chenchana | Oblique | 3x10-15 | © Fxquadro - stock.adobe.com |
Malebela a Sebetsang
Bakeng sa ho fihlela sephetho se lakatsehang, ha hoa lekana hore moatlelete a koetlise feela abs. Haeba o nonne haholo, boikoetliso bo kang bona bo ke ke ba u thusa ho chesa mafura... U hloka ho ja hantle. Theha khaello ea likhalori, ja liprotheine tse ngata le li-carb tse fokolang haholo. Ke feela ka lijo tse nepahetseng moo u ka bonang li-cubes tse ratehang.
