Morero ona oa ho ikoetlisa oa libeke tse 4 o tla etsa hore u ikutloe u le matla hape u le boemong bo botle

Litaba

• Moralo oa hau oa ho ikoetlisa oa libeke tse 4
• Ho ikoetlisa ka matla 1
• 1. Dumbbell Press Squat
• 2. Ball Push-Up
• 3. Sekhahla sa Split sa Bulgaria
• 4. Dumbbell Hloekisa ebe o tobetsa
• Ho ikoetlisa ka matla 2
• 1. Dynamic Lunge
• 2. Letsoho le fapaneng / Ho phahamisa maoto
• 3. Phahamisa
• 4. Jackknife e tloahelehileng
• Beke ea 1 Linako tsa Cardio
• Beke ea 2 Likhahla tsa Cardio
• Beke ea 3 Linako tsa Cardio
• Beke ea 4 Linako tsa Cardio
• Tlhahlobo bakeng sa

U ikutloa u se na morero kemisong ea hau ea boikoetliso? Ha u tsebe hantle hore na u ka etsa Tetris joang ho ikoetlisa le matla a hau hammoho ho fumana liphetho tse ngata? Morero ona oa ho ikoetlisa oa libeke tse 4 o tla tšoana le mokoetlisi oa hau le motsoalle ea nang le boikarabello ho a le mong, a fane ka tataiso ea litsebi le kemiso e tiileng ea ho u boloka u le tseleng. Karolo e molemohali? Boholo ba boikoetliso bo nka metsotso e 20 kapa ka tlase ho moo — empa ikemisetse ho fufuleloa.

"Ho bona sephetho hantle, o hloka ho matlafatsa boikoetliso ba hau," ho bolela Alwyn Cosgrove, mong'a Results Fitness ho Santa Clarita, CA. (Ke nnete; mahlale a e tiisa.) Ke ka hona ho ikwetlisa ka potlako hona ho sa o tsamaeleng ha bonolo. Empa lula u tsitsitse, 'me u na le bonnete ba hore u tla bona liphetho tsa moralo ona oa ho ikoetlisa le ntle le lihora tsa ho rema lifate sebakeng sa boikoetliso. Itokiselitse?

Moralo oa hau oa ho ikoetlisa oa libeke tse 4

Kamoo e sebetsang kateng: Latela almanaka ea lenaneo la ho ikoetlisa, u etsa boikoetliso bo bong le bo bong ba matla kapa cardio ka letsatsi le bontšitsoeng. Haeba u na le nako, eketsa ho futhumatsa le ho pholisa qalong le qetellong ea boikoetliso ba hau. (Se ke la lebala ho nka matsatsi a phomolo - 'mele oa hau oa li hloka!)

Boikoetliso ba ho ikoetlisa ka matla: Ho ikoetlisa ka matla ho kenyelelitsoeng leano lena la ho ikoetlisa la libeke tse 4 bakeng sa basali le lekhuts'oane (ho ikoetlisa ka makhetlo a mane ka 'ngoe) empa ho matla. Ka ho fapanyetsana ho sisinyeha ha 'mele o ka holimo le o ka tlaase (ka ntho e nyenyane e bitsoang li-supersets), u tla boloka lebelo la pelo ea hao le phahame le ho eketsa khalori e tukang ha u ntse u sebetsa mesifa e' ngoe le e 'ngoe ea' mele oa hau. Bakeng sa boikoetliso bo bong le bo bong. pheta bakeng sa lihlopha tse peli ho isa ho tse tharo. Pheta ka boikoetliso ba bobeli. Hopola ho sebelisa boima bo boima bo lekaneng ho khathala mesifa ea hau qetellong ea sete. (U se ke ua tlōla matsatsi a matla; u tla fumana melemo ena kaofela ka ho phahamisa litšepe.)

Ho ikoetlisa Cardio: Morero ona oa ho ikoetlisa o arola cardio likarolo tse peli: Stio-state cardio le linako. Mafelong a beke, etsa boikoetliso bo bongata bo itekanetseng (ho tsamaea, ho sesa, ho palama baesekele, joalo-joalo) ho lula u le mafolofolo le ho ntlafatsa mamello. Har'a beke, u tla nka nako ea ho ikoetlisa ho chesa lik'hilojule (kea leboha, HIIT!). Li etse habeli ka beke. Ha o ntse o ka sebelisa thepa efe kapa efe ea Cardio (rower, baesekele, elliptical), ka tlase o tla fumana nako ea ho ikoetlisa ea libeke tse 'ne eo o ka e etsang ho treadmill. U tla sebelisa Rate of Perceived Exertion (RPE) ea hau, kapa hore na boikoetliso bo thata hakae ka tekanyo ea 1 ho isa ho 10 (10 e le boima ka ho fetisisa). Haeba boikoetliso bo utloahala bo le bonolo haholo, leka ho kenya phephetso e sisintsoeng.

Ho ikoetlisa ka matla 1

1. Dumbbell Press Squat

Sepheo: Quads, Glutes, Hamstrings, Mahetla

• Ema ka maoto a bophara ba letheka, u tšoere sekhutšoaane sa boima ba lik'hilograma tse 5 ho isa ho tse 8 letsohong le leng le le leng bophahamong ba mahetla, liatla li shebile pele (ha li bontšoe).
• Squat fatše, ho phahamisa matsoho holim'a hlooho; ema le ho theola matsoho ho qala boemo
• Pheta.

Etsa hore ho be bonolo: Tšoara litekanyo ka mahlakoreng.

Phephetsa: Tšoara litekanyo tse kaholimo ho hlooho nakong ea boikoetliso.

2. Ball Push-Up

Sepheo: Triceps, Sefuba, Abs, Mahetla

• Kena boemong ba ho sutumetsa, matsoho a bophara ba mahetla a arohane ka bolo ea botsitso, morao ka ho otloloha mme abs e huleloe kahare.
• Sefuba se ka tlase ho bolo, se supa litsoe ka ntle, ho boloka abs e le thata le hlooho e hokahantsoe le letheka.
• Khutlela morao sebakeng sa ho qala 'me u phete.

Etsa hore ho be bonolo: Etsa motsamao fatše ntle le bolo

Phephetsa: Phahamisa leoto ha u ntse u tsamaea.

3. Sekhahla sa Split sa Bulgaria

Sepheo: Hamstrings, Quads, Glutes

• Ema ka mokokotlo maoto a mabeli ho isa ho a mararo hole le benche kapa setulo se tiileng. Beha hodimo ho leoto le letona setulong.
• Koba lengole le letšehali ka likhato tse 90, u boloke lengole le khema le leqaqailaneng. Tšoara lipalo tse 2, otlolla leoto ka lipalo tse 4 'me u phete. Fetola mahlakore kamora sete e le 'ngoe.

Etsa hore ho be bonolo: Etsa mats'oafo a fapanyetsanang, ha ho benche ...

Phephetsa: Tšoara li-dumbbells ka mahlakoreng ha u ntse u boloka leoto le ka morao bencheng.

4. Dumbbell Hloekisa ebe o tobetsa

Sepheo: Mahetla, Hamstrings, Glutes, Quads

• Ema ka litekanyo ka pel'a lirope, liatla li shebile kahare.
• Qhekella fatše, o theola boima ba 'mele ka holim'a mangole.
• Hula litekanyo ho fihla sefubeng sa hau, haufi le torso ka hohle kamoo ho ka khonehang (ha e bontšoe).
• Ema liatla tsa palema tse otlolohileng, 'me u tobetse litekanyo tse kaholimo ho hlooho (e sa bontšoang).
• Tlaase ho boemo ba ho qala le ho pheta.

Etsa hore ho be bonolo: Se ke oa lula fatše; hula litsoele holimo mahetleng feela

Phephetsa: Etsa hore motsamao o phatlohe ha u hula litekanyo ho ea sefubeng sa hao le ka holim'a hlooho ea hau.

Ho ikoetlisa ka matla 2

1. Dynamic Lunge

Sepheo: Hamstrings, Quads, Lithoriso

• Ema ka maoto a tšoanang le mahetla a arohane, u tšoere li-dumbbells mahlakoreng a hau.
• Lula ka pele ka leoto le letona, u khumama lengole le letona ka likhato tse 90 ebe u tlisa lengole le letšehali haufi le fatše.
• Ho tloha sebakeng sena, sutumelletsa leoto le letona ka ho phatloha 'me u khutlele sebakeng sa ho qala.
• Fetola maoto 'me u phete.

Etsa hore ho be bonolo: U se ke ua sebelisa boima leha e le bofe; etsa hore motsamao o se ke oa phatloha haholo.

Phephetsa: Tšoara mokoallo oa 'mele kapa barbell mahetleng a hau.

2. Letsoho le fapaneng / Ho phahamisa maoto

Sepheo: Back, Abs, Glutes

• Robala ka sefahleho holim'a bolo e tsitsitseng ka matsoho le menoana e amang fatše.
• Tšoara li-abs le glutes, 'me ka nako e le' ngoe u phahamise letsoho la hao le letšehali le leoto le letona.
• Fetola maoto le matsoho, ebe u pheta.

Etsa hore ho be bonolo: Etsa boikoetliso fatše ka maoto a mane, ntle le bolo ...

Iphephetse: Kenya litekanyo tsa maqaqailana le tsa letsoho.

3. Phahamisa

Sepheo: Li-quads, li-glutes

• Beha leoto le letona bencheng kapa mohatong (haeba ho khonahala, fumana benche kapa mohato o kaholimo ho bophahamo ba lengole).
• Ho sutumetsa ka serethe sa hao se letona, otlolla leoto, ho tlisa leoto le letšehali ho ea ka ho le letona (u se ke ua lumella leoto la hao le letšehali ho ama mohato).
• Leoto le ka tlase le letšehali ho ea fatše ntle le ho ama, ebe u otlolla leoto le letona hape. Etsa makhetlo a 12 ho isa ho a 15; chencha mahlakore.

Etsa hore ho be bonolo: Thetsa bokaholimo ba mohato le fatše ka rep e 'ngoe le e' ngoe

Iphephetse: Tšoara li-dumbbells ka matsoho ka mahlakoreng.

4. Jackknife e tloahelehileng

Sepheo: Abs

• Kena boemong ba ho sutumetsa matsoho ka matsoho fatše a hokahane ka tlas'a mahetla.
• Beha maoto holim'a bolo e tsitsitseng e nang le maoto a atolositsoeng, abs e huleloa ho ea mokokotlong bakeng sa ho leka-lekana.
• Butle-butle khumamela sefubeng sa hau ntle le ho sotha mokokotlo kapa ho sotha letheka.
• Khutlisetsa bolo sebakeng sa ho qala ka maoto 'me u phete.

Etsa hore ho be bonolo: Thetsa ka mokokotlo holim'a bolo ebe u etsa crunches.

Phephetsa: Phahamisa letheka ho ea siling ka V e khelohileng.

Beke ea 1 Linako tsa Cardio

Latela litaelo tse ka tlase bakeng sa palo ea metsotsoana kapa metsotso e bontšitsoeng. (Haeba u batla ho ntlafatsa moralo oa hau oa ho ikoetlisa, eketsa mokoloko o mong oa li-sprints!)

0:00-5:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

5:00-5:20: Mabelo ho 6.5-8.0 mph (RPE 9)

5:20-6:50: Phola ka ho tsamaea ho 3.0-3.5 mph (RPE 3)

6:50-10:30: Pheta letoto la sprint makhetlo a mang a mabeli, o fapanyetsana metsotsoana e meng ea metsotsoana e 20 ka metsotsoana e 90 ea ho fola.

10:30-15:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

Beke ea 2 Likhahla tsa Cardio

Latela litaelo tse ka tlase bakeng sa palo ea metsotsoana kapa metsotso e bontšitsoeng. (Haeba u batla ho ntlafatsa moralo oa hau oa ho ikoetlisa, eketsa mokoloko o mong oa li-sprints!)

0:00-5:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

5:00-5:20: Qoba ho 6.5-8.0 mph (RPE 9)

5:20-6:20: Phola ka ho tsamaea ho 3.0-3.5 mph (RPE 3)

6:20-10:30: Pheta letoto la sprint makhetlo a mang a mabeli, o fapanyetsana metsotsoana e meng ea metsotsoana e 20 ka metsotsoana e 60 ea ho fola.

11:40-20:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

Beke ea 3 Linako tsa Cardio

Latela litaelo tse ka tlase bakeng sa palo ea metsotsoana kapa metsotso e bontšitsoeng. (Haeba u batla ho ntlafatsa moralo oa hau oa ho ikoetlisa, eketsa mokoloko o mong oa li-sprints!)

0:00-5:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

5:00-5:30: Qoba ho 6.5-8.0 mph (RPE 9)

5:30-6:30: Phola ka ho tsamaea ho 3.0-3.5 mph (RPE 3)

6:30-12:30: Pheta letoto la li-sprint makhetlo a 4, o fapanyetsana lebelo la metsotsoana e 30 le metsotsoana e 60 ea ho fola.

12:30-15:00: Tsamaea ka 3.5-3.8 mph (RPE 4)

Beke ea 4 Linako tsa Cardio

Latela litaelo tse ka tlase bakeng sa palo ea metsotsoana kapa metsotso e bontšitsoeng. (Haeba u batla ho ntlafatsa moralo oa hau oa ho ikoetlisa, eketsa mokoloko o mong oa li-sprints!)

0:00-5:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

5:00-5:30: Qoba ho 6.5-8.0 mph (RPE 9)

5:30-6:00: Phola ka ho tsamaea ho 3.0-3.5 mph (RPE 3)

6:00-13:00: Pheta letoto la li-sprint makhetlo a 7, u fapanyetsana lebelo la metsotsoana e 30 le metsotsoana e 30 ea ho hlaphoheloa.

11:40-20:00: Tsamaea ho 3.5-3.8 mph (RPE 4)

Tlhahlobo bakeng sa