9 ea Boikoetliso bo Thata ka ho Fetisisa le bo Molemohali ho tsoa ho Bakoetlisi ba Sebele

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Ho sa tsotelehe hore na u na le rat ea boikoetliso hakae, ho na le tse 'maloa tse u tsamaisang feela lehloyo ho etsa. Nahana: mefuta e fapaneng ea squat e tukang ho feta kamoo u neng u nahanne ka teng, metsamao ea tricep e etsang hore matsoho a hau a utloe eka a tla oa, kapa li-drill tseo u nahanang hore li tla etsa hore u felisoe. 'Me ha ho motho ea tsebang maikutlo ana a betere ho feta batho ba u boholang hore ba ntše e' ngoe hape.

Bakoetlisi ba tseba hamolemo ho feta mang kapa mang hore bohloko bo tla tšoanela ho lefuoa. (Bopaki: Bakoetlisi ba 50 ba Hottest ho la Amerika.) Kahoo re ile ra botsa ba bang ba barupeli ba rona bao re ba ratang hore na ke eng e tsamaeang bona rata ho hloya. Le ha seo se etsa hore lena e be lethathamo la mehato e thata, e boetse ke lethathamo la boikoetliso bo netefatsang sephetho se tebileng. Kahoo tsikitlanya meno 'me u cheke mehato ena e 9 e phephetsang esita le e matla ka ho fetisisa.

Motšoaruoa Get Ups

Boikoetliso bona bo chesa mokokotlo oa hau kaofela ha o ntse o kenya letsoho mesifa eohle mokokotlong oa hau - haholo-holo mokokotlong oa hau o tlase. 'Me ke tsohle ha u ntse u sebetsa ho leka-lekana le agility.

Kamoo u ka e etsang: Robala ka mokokotlo oa hao matsoho a behiloe ka mor'a hlooho, litsoe ka ntle. Mangole a thefulehile fatše 'me maoto a pharallane, joalo ka ha a lutse a le maoto a tšekaletseng. U sebelisa mesifa e tlase, tlisa 'mele pele ho fihlela lirethe tsa maoto li le haufi le mofeng oa hau. Matsoho a hau a le ka morao ho hlooho ea hau, its'epise thekeng ho ema fatše mme o eme ka ho otloloha ka motsamao o le mong o potlakileng, o sa sebelise matsoho-maoto feela. (U hloka ho fetoloa? Beha matsoho fatše ho thusa ho thusa ha u phahamisa fatše.)

-Shaun Robert Jenkins, mokoetlisi ea ka sehloohong Tone House e New York City

Bodysaw

Ona ke mohato o motle oa ho lebisa mesifa eohle ea mmele oa hau, mme, ho latela boemo ba hau, le mahetla a hau. Qala ka maoto a hau ho TRX kapa ho li-valslides (kapa le maoto a hau holim'a roller foam!), 'Me u fetele pele ho bolo ea botsitso bakeng sa phephetso e kholo.

Kamoo u ka e etsang: Ka maoto a likhoele tsa TRX kapa li-valslides, kena ka lepolankang la forearm, litsoe ka tlas'a mahetla. Kopanya mantlha 'me, ho boloka matsoho a pele a khutsitse hantle, qala ho tsamaisa letheka morao. Mahetla a suthela hole le manonyeletso le litsoeng li ka pela mmele, kaofela ha tsona li ntse li boloka mola o otlolohileng ho tloha litsebeng ho ea maqaqailaneng. Se ke oa ea morao haholo hore u utloe mokokotlo oa hau oa morao o raha. Bona khutlela boemong ba ho qala.

-Tristan Rice, setsebi sa ts'ebetso setsing sa koetliso ea ts'ebetso ea batho EXOS Phoenix, AZ

Dumbell Thruster

Ona ke motsamao o moholo, o phatlohang o nang le botsitso ba mantlha ho phephetsa 'mele oohle oa hau. E thusa ho ntlafatsa ho fetoha ha mahetla le letheka, ho etsa hore mali a hao a phalle le ho aha matla. (U batla ho feto-fetoha le maemo? Leka tsena Yoga bakeng sa Batho ba sa khoneng ho ama menoana ea bona.)

Kamoo u ka e etsang: Tšoara li-dumbbells tse peli kaholimo ho bicep curl (litsoeng li kobehile, litekanyo ka pela sefahleho). Squat ka botebo bo felletseng. Ha u ntse u nyoloha, tobetsa li-dumbbells ka holim'a hlooho ka holimo ho motsamao o eme o le molelele, matsoho a otlolohile ka botlalo mahetleng, a penya li-quads, glutes le abs. Theohela tlase ho squat e felletseng ha ka nako e ts'oanang o theola li-dumbbells morao, e le hore tlase ea squat ea hau li-dumbbells li khutletse sebakeng sa ho qala.

-Albert Matheny, RD, mothehi-mothehi le mokoetlisi Soho Strength Lab, New York City

Dumbbell Lateral Lunge

Lungge ka kakaretso e bolela mosebetsi ka lebaka la matla a tsona a maholo, ho hiroa ha mesifa e matla ka ho fetesisa (glutes, mantlha le leoto lohle), le phephetso ea botsitso ka litlhoko tsa bona tse sa lekanang. Ho fetola maikutlo a lehlakoreng le leng ho kenya mesifa e meng ka har'a glute ea hau ho feta mokhoa o tloaelehileng oa squat kapa oa pele oa lunge, ho thusa ho etsa hore bum e ntlafatse le ho ntlafatsa ho sisinyeha ha letheka le botsitso.(U batla ho thatafalletsa? Eketsa dumbbell ho etsa karolo ea mantlha le ho etsa boikoetliso bona ba mmele ho theola mmele kaofela.)

Kamoo u ka e etsang: Ho ema o otlolohile, ho ea ka ho le letona ka leoto le letona, ho boloka menoana ka pele le maoto a bataletseng. Hlakola letheka le letona ha leoto le letšehali le otlolohile. Squat ka tlase kamoo ho ka khonehang, e ts'oereng boemo bona metsotsoana e 2. Khutlela sebakeng sa ho qala ebe u pheta ka lehlakoreng le leng.

-Maureen Key, setsebi sa ts'ebetso setsing sa koetliso ea ts'ebetso ea batho EXOS e Philadelphia

Sethunya squat Get Ups

Boikoetliso bona bo shebile li-quadriceps tsa hau. E boetse e kenya tšebetsong mokokotlo oa hau le hoo e batlang e le mesifa e meng kaofela 'meleng oa hau o ka tlase, ho kenyeletsoa maqhubu a hau, mesifa le manamane.

Kamoo u ka e etsang: Ho leka-lekana ka leoto le letšehali. Tšoara leoto le letona ka pele hore serethe se tlohe fatše. U sebelisa matla a leoto le teka-tekano, qala ho theohela ka tlung, u boloke serethe se nepahetseng kaholimo ho fatše nako eohle. Boloka matsoho ka pel'a 'mele ho thusa ho leka-lekanya. Koahela fatše ho fihlela hamstring e ama namane ea hau, ebe u lokolla butt fatše. Rala fatše ka mokokotlo o khumame ka lengole le leoto le letona. Itšoarelle pele ka matla, o sebelisa matsoho ho thusa ho sutumelletsa morao ka hara sethunya ebe o ema o le molelele. Fetola maoto 'me u phete.

-Shaun Robert Jenkins, mokoetlisi ea ka sehloohong Tone House e New York City

Mehato ea morao-rao e nang le Medicine Ball

Molemo oa mantlha oa phapano ena e matla, ea ho ikoetlisa ka matla le ho pompa pelo ke hore e etsoa ka motsamao oa tlhaho, o o thusang ho qoba likotsi. Ho tsoela pele ho nyoloha le ho theoha ho bolela hore ho na le mefuta e mengata ea mesifa ea 'mele e tlaase: quadriceps, hamstrings, manamane, glutes, ab mesifa le mesifa e ka tlaase ea morao, hammoho le li-biceps tse tsoang ho tšoara bolo ea meriana kapa boima ba letsoho. U batla ho e thatafalletsa? Phahamisa bophahamo ba mohato kapa boima boo o bo jereng. (Sebelisa sesebelisoa sena haholoanyane! Medicine Ball Workout: 9 Moves to Tone Every Inch.)

Kamoo u ka e etsang: Ema ka lehlakoreng le letšehali la benche, u bapile le eona, u tšoere bolo ea moriana kapa litekanyo tsa letsoho haufi le sefuba sa hau. Itšetleha pele hanyane 'me u phahamise leoto le letona holim'a benche. Phahamisa leoto le letšehali ho ea kopana le le letona 'me hanghang tsamaisa leoto le letona fatše ka lehlakoreng le leng. Hopola ho lelefatsa leoto la hau la ho lula hole le benche ka moo ho ka khonehang ho utloa ho cha ho li-quads le glutes tsa hau. Leoto la leqele le ntse le le bencheng, tsamaisa leoto le letona ho le fihlela. Hona joale leoto le letšehali le ea fatše, ha le letona le lula bencheng.

-Jimmy Minardi, mothehi oa Thupelo ea Minardi

Khatiso e 'ngoe ea Arm Kettlebell

Tsamaiso ena e hloka hore o sebetse ka botlalo letheka, 'mele le mahetla. E kopanya botsitso hohle mokokotlong ka ho tsamaea ha mahetla, kaha e sebetsa ka ho sisinyeha ho felletseng ha mesifa ena. Ha o qetile hantle, o tla utloa sena haholoholo ho feta kamoo o tla ikutloa o lehetleng la hau, o fana ka chesa e kholo ea bobeli. E ka hatela pele habonolo kapa ea hatelloa habonolo ka ho fetola boima ba 'mele. (Haeba u se na li-kettlebell, u ka leka sena ka dumbbell.) (U batla li-kettlebell tse ling? Sheba Ts'ebetso ena ea Metsotso e 20 ea Fat-Burning Kettlebell.)

Kamoo u ka e etsang: Beha maoto a hau ka bophara ba mahetla 'me u eme ka kettlebell ka pel'a leoto le letona. Sutumelletsa letheka la hao morao 'me u tšoare kettlebell ka letsoho la kotsi hore matsoho a hao a shebane le' mele oa hau. Beha marako a hao fatše 'me matsoho a hao a atolose ka ho feletseng. Ho boloka mokokotlo oa hau o le thata, khanna ka lirethe ho phahamisa kettlebell ha o ntse o boloka sefuba se le telele. Hang ha boima bo feta mangole a hao, eketsa maqaqailana, mangole le letheka ka ho phatloha. Ha kettlebell e phahama, suthisa mahetla a hau mme o tsoele pele ho phahamisa boima, o bo boloke bo le haufi le 'mele oa hau kamoo ho ka khonehang. Tlisa kettlebell lehetleng la hao le letona, ka setsoe sa hao se letona se lebisitse ka ho toba fatše, u potoloha letsoho la hao ha u ntse u etsa joalo, e le hore palema e shebane le ka hare. Ena ke kettlebell e hloekileng. Sheba kettlebell ebe o e tobetsa holimo le kantle ho fihlela e notletsoe ka holim'a hlooho, o potoloha letsoho hore letsoho la hao le shebe hole le 'mele oa hau. Etsa bonnete ba hore mmele oa hau o lula o otlolohile ha o ntse o tobetsa kettlebell kaholimo, o thibela katoloso ea morao ea torso. Theola kettlebell lehetleng la hao, 'me u phete.

-Tristan Rice, setsebi sa ts'ebetso setsing sa koetliso ea ts'ebetso ea batho EXOS Phoenix, AZ

Lunge Jumps + Standing Lunge Tšoara

Ho thata? Ho joalo! E sebetsa hantle? Ho joalo! Motsoako ona o tlase o tla etsa hore lithunya tsa hau li thunye 'me' mele oa hau o tlase o utloe ho chesa!

Kamoo u ka e etsang: Qala ka boemo bo arohaneng ka matsoho a hao fatše, torso e otlolohile, 'me lengole la morao le kobehile ka likhato tse 90. lengole le ka pele le tsamaisana le serethe se ka pele. Ho phatloha ho hoholo ho tloha leotong le ka pele, ho tlosa 'mele o tlase fatše. Ha o le bohareng ba moea, chencha boemo ba maoto. Lumella lengole le ka morao hore le khumame ha u ntse u theoha butle ka leoto le fapaneng hona joale pele. Kamora lilemo tse 20, mobu o theoha butle ka ho arohana. Ka matsoho a thekeng le 'mele o otlolohile, letheka le tlase ka ho koba lengole le ka morao ho angle ea 90 degree. Lengole le ka pele le lokela ho lula le tsamaellane le serethe se ka pele, ho lumella boima ba 'mele hore bo theohe seretheng sa leoto le ka pele. Tšoara boemo boo metsotsoana e 30, ebe u tšoara boemo boo metsotsoana e 30. Fetola maoto 'me u itšoare ka metsotsoana e meng e 30, ebe u qeta ka sete e 'ngoe hape ea ho tlola.

- Jessica Wilson, mong'a Wilson Fitness Studios e Chicago

Ho bolaoa

E 'ngoe ea boikoetliso boo ke fumanang ho le thata ka ho fetisisa ke lifti tse shoeleng hobane li phephetsa' mele oa hau ho feta mofuta ofe kapa ofe oa boikoetliso, o hlahisang litholoana tse ntle. Hona ha se motsamao o etsahalang bophelong ba letsatsi le leng le le leng (ho nka bana ba hau, ka mohlala), empa hape ho thusa ho ntlafatsa boleng ba mesifa ea hau le matla-le ho nchafatsa metabolism ea hau ea ho theola boima ba 'mele. (Ena ke ts'ebetso e ntle haholo bakeng sa batho ba nang le mathata a mangole. Sheba haholoanyane ka Li-Toner tse 10 tsa Knee-Friendly Lower-Body Toners.)

Kamoo u ka e etsang: Ema le maoto a bophara ba letheka. Itlama ka letheka le sefuba se tlase ho ea fatše, ho ts'oara tšepe e behiloeng ka pele ho lihlaha. Phahloha ka ho sututsa lirethe mobung ha u ntse u sutumelletsa letheka ka pele. Boloka mokokotlo le mokokotlo o thata ha u ntse u ikoetlisa ho qoba kotsi e tlase ea mokokotlo. Emisa hanyane ka holimo, ebe u theolela tšepe ea tšepe fatše 'me u phete.

-Evan Kleinman, Tier 3 Equinox Personal Trainer

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