Video ena ea metsotso e 25 ea ho ikoetlisa e paka hore matla a koetliso ha ea lokela ho lieha

Litaba

• Nka
• Pec Deck ho Tobetsa
• Single-Arm Front Squat ho Tobetsa
• Hula lehlakoreng
• Letsoho le le Leng la Burpee Deadlifts
• Tlhahlobo bakeng sa

Maikutlo a fosahetseng a tloaelehileng ka boikoetliso le ho phahamisa litekanyo, haholo-holo ke hore o hloka ho sebelisangata nako ea ho ikoetlisa ho fumana liphetho. Seo ha se nnete. U ka qeta hora e le 'ngoe ho isa ho tse peli holong ea boikoetliso u phahamisa litšepe butle,' me, ehlile, u bone ho hola ha mesifa (joalo ka ha ho thoe, The Rock). Kapa u ka fokotsa nako ea ho phomola 'me u ikakhetse ka setotsoana motsotsoana o mong le o mong hore u fufuleloe ebe u tsoa ka mor'a metsotso e 25.

Koetliso ena ea potoloho ea dumbbell e tsoang ho mokoetlisi oa linaleli Jen Widerstrom ke mohlala o phethahetseng: Ke potoloho ea metsotso e mehlano eo u e phetang makhetlo a mahlano bakeng sa boikoetliso ba metsotso e 25 bo habeli joaloka matla le pelo ho a le mong. (FYI ke ona phapang lipakeng tsa koetliso ea potoloho le koetliso ea nako.) E netefalitsoe, mehato ena e lekane ho etsa hore boikoetliso ba metsotso e mehlano bo utloe eka e ngata haholo (mme, hee, efe kapa efeho ikoetlisa ho molemo hofeta ho se ikoetlise).

Lebitso la Jen la bohlale bakeng sa mokhoa ona oa potoloho? "Karolo e Khuts'oane." U etsa mehato e mehlano bakeng sa mekoloko e mehlano, e leng metsotso e meng le e meng e mehlano. Ha e fumanehe habonolo ho feta moo. (Haeba u rata sena, u tla rata Jen's 40-day Crush Your Goals Challenge hape.)

Kamoo e sebetsang kateng: Tsamaea ka motsotso o le mong, ho arola nako joalokaha ho bontšitsoe. Etsa mekoloko e 5 kaofela, u phomole hanyane lipakeng tsa potoloho ka 'ngoe.

O tla hloka: Sehlopha sa li-dumbbell tse bobebe, le dumbbell e le 'ngoe e bohareng ho isa ho boima bo boima

Nka

A. Ema ka maoto a pharaletse hanyane ho feta bophara ba mahetla, matsoho a le boemong bo loketseng ka pela sefuba.

B. Ka motsamao o le mong o potlakileng, qhekella ho fiela letsoho le letona fatše ho ea ho le letšehali le holimo, joalo ka ha eka o kha ntho e 'ngoe fatshe.

C. Ha letsoho le letona le nyoloha ho khahlametsa letsoho le letšehali, ema 'me u tlōle ho tšela leoto le letšehali ka pele ho le letona.

D. Hang-hang qhomela maoto ka maoto ho khutlela sebakeng sa ho qala, ebe u pheta ka lehlakoreng le leng: fiela letsoho le letšehali fatše 'me u otlolle leoto le letona ka pele.

Pheta metsotso e 1.

Pec Deck ho Tobetsa

A. Ema ka maoto a arohaneng ka bophara ba noka, u tšoere dumbbell (liponto tse 5 ho isa ho tse 10) letsohong ka leng. Li-dumbbells li fihla mahetleng le matsoho a bulehileng ho theha sebaka sa poso ea sepheo ho qala: li-triceps li atolosoa ka mahlakoreng 'me li bapile fatše, li-elbows li kobehile ka li-angles tsa 90-degree,' me liatla li shebile pele. Kopanya core ho pholletsa le motsamao e le hore likhopo li se ke tsa hlaha pele.

B. Kopanya sefuba ho pepeta likhama ka pel'a sefuba, u emise ha litsoeng li le ka pele mahetleng.

C. Bula matsoho hore u khutlele sebakeng sa sepheo, ebe u tobetsa li-dumbbells ka holim'a hlooho, u boloka matsoho ka holim'a mahetla.

D. Butle-butle matsoho a tlase morao ho boemo ba sepheo ho khutlela boemong ba ho qala.

Pheta metsotsoana e 30 ka lebelo le fokolang, le laoloang, ebe u potlakisa metsotsoana e 30 ea ho qetela.

Single-Arm Front Squat ho Tobetsa

A. Ema ka maoto a pharalla hanyenyane ho feta bophara ba noka 'me dumbbell e le 'ngoe (liponto tse 10 ho isa ho tse 25) letsohong le letšehali le hlabetsoe ka pel'a sefuba, letsoho le shebile ka ho le letona 'me setsoe se kene ka hare. Atolosa letsoho le letona ka thōko ho leka-lekanya.

B. Ho hema le ho khomarela letheka le mangole ho theohela ka har'a squat, ho boloka mantlha a kopane.

C. Tobetsa ho tloha bohareng ba leoto ho ema, ho khanna letheka ho ea pele le ho sebelisa lebelo ho hatella hlooho ea hlooho ea hlooho.

D. Butle-butle dumbbell e khutlela boemong ba ho qala.

Pheta metsotsoana e 30 ka lehlakoreng le leng.

Hula lehlakoreng

A. Ema ka maoto a bophara ba letheka le dumbbell e le 'ngoe (liponto tse 10 ho isa ho tse 25) letsohong le letšehali kantle ho letheka le letšehali le letsoho le letona ka morao ho hlooho, setsoe se supa lehlakoreng.

B. Inhale 'me u kopanye core ho thibela likhopo hore li se ke tsa fofa pele, ebe u koba torso ka lehlakoreng le letšehali ho theola dumbbell ka lehlakoreng la leoto le letšehali.

C. Exhale ho phahamisa torso ho khutlela bohareng le hanyenyane ho ea ka ho le letona ho hula dumbbell ho ea ka letsohong le letšehali.

D. Dumbbell e tlase le ho otlolla 'mele ho khutlela boemong ba ho qala.

Pheta metsotsoana e 30 ka lehlakoreng le leng.

Letsoho le le Leng la Burpee Deadlifts

A. Ema ka maoto a pharaletseng hanyane ho feta bophara ba letheka, ka mokokotlo o boima (oa liponto tse 25 ho isa ho tse 35) fatše pakeng tsa maoto, o tšoanang le maoto.

B. Squat fatše ho lema palema e letšehali fatše 'me u tšoare dumbbell ka letsoho le letona. Tlolela maoto ho khutlela sebakeng se phahameng sa lepolanka le bophara ba maoto.

C. Tlohela maoto ka pele ho matsoho ho ea lula ka har'a squat. Ema, o atoloha ka mangole le letheka ho phahamisa molumo fatše.

D. Khutlisa motsamao oa ho theola dumbbell fatše, o be hlokolosi hore o lule o otlolohile hape o sebetsa ka thata hohle.

Pheta metsotsoana e 30 ka lehlakoreng le leng.

Tlhahlobo bakeng sa