Koetliso ena ea 8-Exercise Battle Rope e qala-e bonolo-empa ha e bonolo

Litaba

• 8-Tsamaea Battle Rope Workout
• Leqhubu la matsoho a mabeli
• Leqhubu le le leng la letsoho le nang le squat
• Leqhubu la Letsoho le le Leng le nang le Jump Squat
• Reverse-Grip Wave le Lunge
• Ho lahla Hip
• Leqhubu la matsoho a mabeli le Burpee
• Likoloi tsa Letsoho
• Slam ea Matla
• Tlhahlobo bakeng sa

Ua ipotsa hore na u etse'ng ka liropo tseo tse boima tsa ntoa sebakeng sa boikoetliso? Ka lehlohonolo, ha oeso 'meleng. Ed., kahoo ha ua tlameha ho li hloa — empa ho na le boikoetliso bo bongata ba likhoele tsa ntoa tseo u lokelang ho li leka. (Mme, FWIW, o lokela ho nahana ho etsa hore thapo e hloe e 'ngoe ea lipheo tsa hau tsa boikoetliso.)

Se ke oa tsamaea feela u feta lithapo tsa ntoa hobane feela u sa tsebe hore na u ka li sebelisa joang kapa u nahane hore li boloketsoe batho ba ikoetlisang ba tsoetseng pele. U kanna oa lahleheloa ke melemo e meng e meholo ea 'mele (ehlile, boikoetliso ba lithapo tsa ntoa ke tse ling tsa The Best Metabolism-Revving Strength Moves, Ho latela Science). Thuto e le 'ngoe hoJournal of Strength and Conditioning Research o fumane hore ho phatloha ha metsotsoana e 30 ea boikoetliso ba lithapo tsa ntoa ho lateloa ke linako tsa phomolo ea motsotso o le mong ke tsela e molemohali ea ho eketsa pelo ea hau le ho emisa metabolism ea hau. Batho ba ikoetlisang ba neng ba etsa lihlopha tse robeli tsa linako tsena tsa ho phomola mosebetsing ba ne ba chesa lik'hilojule tse robong ka motsotso. (Hellooo, melemo ea koetliso ea HIIT!)

U ikemiselitse ho e lahlela fatše? Justin Flexen, motsamaisi oa sehlopha sa boikoetliso ba Crunch, o thehile boikoetliso bona ba liropo ho theha boikoetliso ba ntoa bo chesang mafura, mme re na le Beth Lewis, mokoetlisi oa matla ho Body Evolve ho Manhattan le motsamaisi oa lenaneo ho City Row, ho u bontša mokhoa oa ho etsa mohato o mong le o mong e le hore u ka ikutloa u phutholohile 'me u itšepa ha u nka sete ea liropo tsa ntoa nakong e tlang ha u otla boikoetliso. Hobane ho bonolo ho theola boikoetliso ba ropo ea ntoa (o fokotsa lebelo la hau feela) koetliso ena ea liropo e bonolo, empa e ntse e ka ba phephetso ho AF.

Haeba u batla ho kenyelletsa ho fetang feela ho ikoetlisa ka liropo nakong ea boithapollo ba hau, utsoa tse ling tsa tsona ebe u li kopanya le boima ba 'mele le boima ba' mele ho etsa boikoetliso bo phethahetseng ba potoloho.

8-Tsamaea Battle Rope Workout

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong ba thapo ea ntoa metsotsoana e 30, ebe u phomola motsotso o le mong pele u fetela mohatong o latelang. Ha u fihla qetellong, phomola motsotso o le mong. Pheta potoloho ka makhetlo a mararo, 'me u tla fumana boikoetliso bo makatsang bo sa potlakang feela ho feta nako ea hau ea boikoetliso ea hora empa e monate le ho feta!

Leqhubu la matsoho a mabeli

Qala ka maoto a bophara ba letheka, menoana e supileng pele le mangole a kobehile hanyane. Tšoara liropo ka liatla tse shebileng fatše 'me u tsamaise matsoho ka bobeli ka nako e le' ngoe holimo, ebe u theoha, u sebelisa mokhoa oa hau oa ho sisinyeha. Boloka lebelo le potlakileng. Pheta metsotsoana e 30.

Leqhubu le le leng la letsoho le nang le squat

Maoto a arohaneng ka bophara ba noka le menoana e shebileng pele, lula ka har'a squat e tebileng, lirope li bapile fatše. Tšoara liropo ka liatla tse shebileng fatše. Boloka boemo ba squat ha o ntse o tsamaisa letsoho ka leng ka nako, o etsa maqhubu a mabeli holimo, ebe maqhubu a mabeli a theoha. Pheta metsotsoana e 30.

Leqhubu la Letsoho le le Leng le nang le Jump Squat

Ho tloha boemong bo tebileng ba squat, qala maqhubu a letsoho a le mong. Tlolela moeeng, u theohele butle butle u khutlela sebakeng sa squat. Tsoela pele ho qhoma u ntse u tsamaisa matsoho. Pheta metsotsoana e 30.

Reverse-Grip Wave le Lunge

Qala ka maoto hammoho. Tšoara liropo ka liatla tse shebileng holimo, u behe litsoena haufi le likhopo. Qala ho tsokotsa letsoho le le leng, ebe u khutlisetsa leoto le letšehali morao. Tsamaea ka maoto hammoho 'me u itšoare ka leoto le letšehali matsoho a ntse a tsamaea. Tsoela pele ho fapanyetsana ha o tsamaisa matsoho. Pheta metsotsoana e 30.

Ho lahla Hip

Tšoara liropo ka liatla tse shebileng ka hare, ho boloka matsoho a le haufi. Suthisa lithapo ho tloha lethekeng le letona ho ea holimo le holimo ka sebōpeho sa mookoli ho ea lethekeng le letšehali. Tsepamisa maikutlo ho boloka torso e otlolohile mme e sa sebetse. Pheta metsotsoana e 30.

Leqhubu la matsoho a mabeli le Burpee

Qala sebakeng se tebileng sa squat. Etsa maqhubu a mararo a matsoho a mabeli a potlakileng, ebe u lahla liropo ebe u tlolela sebakeng sa ho sutumetsa. Qetella sutumetso e le 'ngoe pele u tlolela morao mme u ts'oara liropo. Pheta metsotsoana e 30.

Likoloi tsa Letsoho

Tšoara liropo ka liatla tse shebileng fatše, matsoho a otlolohile, ho boloka litsoeng haufi le likhopo. Etsa selikalikoe matsoho ka hare makhetlo a mararo, ebe o tsoela ka ntle makhetlo a mararo. Pheta metsotsoana e 30.

Slam ea Matla

Qala sebakeng se tebileng sa squat. Tšoara liropo ka liatla tse shebileng ka hare 'me u li nyollele holimo pele u liha liropo fatše ka motsamao o le mong o matla. Tsepamisa maikutlo ho boloka sefuba se eme hantle. Pheta metsotsoana e 30.

Tlhahlobo bakeng sa