Koetliso ena ea Metsotso e 10 ea Finisher e Etselitsoe ho Felisa Mesifa ea Hao

Litaba

• Motho ya kgaolang hlooho
• Khutlela ho Jump
• Sututsa
• Ipsilateral Side Lunge
• Renegade Row
• Burpee Hand Release
• Tlhahlobo bakeng sa

Ho ka ba ho lekang haholo ho lahlela thaole qetellong ea boikoetliso. (Mme ka matsatsi a mang, ho ikoetlisa ho hang e ka ba tlholo ea 'nete.) Empa haeba u saletsoe ke letho, ho lahlela phephetso ea ho phethela qetellong ea kemiso ea hau ho ka ba molemo haholo. Ho fihlella ntlha ea ho chahala ka botlalo qetellong ea thupelo ea boikoetliso ho tla u thusa hore u phutholohe ka ho sutumetsa lithane tsa likhalori tse tukang le ho aha matla ka lebaka leo. (Mona ke mokhoa oa ho itšireletsa ha u ntse u sebetsa u le mong.)

Metsamao ena ea metsotso e 10 ho tloha Barry's Bootcamp le mokoetlisi ea hloahloa oa Nike Rebecca Kennedy e etselitsoe hore e qalelle ho fihlela qetellong ea boikoetliso ho u isa pheletsong ea sebaka seo sa khefu. (U batla ho tsepamisa maikutlo ka ho khetheha motheong oa hau? Eketsa lithupelo tsena tse 'nè tsa oblique le tsona.) Ke ho uena hore u ipehe moeling. Ha re kope ho hongata haholo ho uena - likhahla tse hlano tse hloekileng tsa mehato ena e tšeletseng.

Kamoo e sebetsang kateng: Tsamaea ka 'ngoe bakeng sa palo ea reps e bontšitsoeng. Ka mor'a potoloho e le 'ngoe, u qetile.

O tla hloka: Kettlebell le sehlopha sa li-dumbbells

Motho ya kgaolang hlooho

A. Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka, kettlebell fatše pakeng tsa maoto. Itšetleha pele thekeng ho tšoara mohele oa kettlebell, o lule o otlolohile.

B. Hloekisa kettlebell ho fihla sefubeng: phahamisa 'mele o kaholimo hore o eme, o khanna litsoeng. Ebe o li manamisa haufi le likhopo, o ts'oere letsoho ho ts'oara kettlebell ka manaka, tlase ea tšepe e ntse e shebile tlase.

C. Ha kettlebell e kentsoe ka pela sefuba, etsa squat.

D. Ema, u tobetse kettlebell ka ho toba ka holimo.

E. Khutlisa motsamao ho khutlela boemong ba ho qala.

Etsa makhetlo a mahlano.

Khutlela ho Jump

A. Ema ka maoto hammoho, u tšoere dumbbell letsohong le leng le le leng ka mahlakoreng.

B. Qhekella fatše ho lula fatše, o thella ka marulelo ka mahetla ka mangole. Li-elbows li haufi le likhopo, tse kobehileng ka likhato tse 90, li tšoere li-dumbbells bophahamong ba konopo ea mpa.

C. Tsoela pele ho khutlela maotong le ho qhomela, li-dumbbells ka mahlakore. Mobu butle 'me u thelle morao u khutlele morao ho qala rep.

Etsa makhetlo a mahlano.

Sututsa

A. Qala sebakeng se phahameng sa mapolanka.

B. Sefubeng se ka tlase ho fihlela litsoe li etsa angle ea 90-degree, core tight le theka ho latela 'mele oohle.

C. Tobetsa hole fatše ho otlolla matsoho le ho khutlela boemong ba ho qala.

Etsa makhetlo a mahlano.

Ipsilateral Side Lunge

A. Tšoara kettlebell ka letsohong le letona, e phunyeletse ka bophahamo ba mahetla.

B. Tsamaea ka leoto le letona ho ea ka lehare le lehlakoreng, o boloka leoto le letšehali le otlolohile empa le sa notleloa.

C. Sututsa ka leoto le letona ho khutlela bohareng ebe o khutlela sebakeng sa ho qala.

Etsa reps tse 5 ka lehlakore.

Renegade Row

A. Qala boemong bo phahameng ba mapolanka, u tšoere sekoti letsohong le leng le le leng.

B. Mola oa dumbbell ho ea fihla sefubeng, ho boloka 'mele o le fatše.

C. Tlanya ka tlase letsohong le letšehali, ebe u pheta ka letsoho le letona. Ke rep.

Etsa makhetlo a mahlano.

Burpee Hand Release

A. Hinga lethekeng le mangole a khumamang ho beha liatla fatše ka pel'a maoto.

C. Maoto a maoto a mokokotlo a khutlela mapolankeng a phahameng mme a theole 'mele fatše.

D. Phahamisa matsoho fatše 'me u fihle pele, li-biceps ka litsebe. Ebe u beha matsoho tlasa mahetla ebe o tobetsa 'mele hole le fatse, o tsamaea ka lepolanka le phahameng ebe o tlola maoto ho fihlela matsohong.

E. Qhoma, fihla matsoho holimo.

Etsa makhetlo a mahlano.

Tlhahlobo bakeng sa