Likoetliso tsena tsa Abs tse Habeli joalo ka Cardio bakeng sa Boikoetliso ba Boikoetliso ba Habeli
Litaba
Ha o nahana ka pelo, o kanna oa nahana ho mathela kantle, ho qhoba baesekele e ohla, kapa ho nka sehlopha sa HIIT-eng kapa eng e etsang hore o fufulehe le ho phahamisa sekhahla sa pelo ea hau, na? Ha e le hantle, u ka 'na ua qhomela hang-hang ho tloha StairMaster eo 'me u leba ka ho toba 'mateng bakeng sa li-crunches kapa mapolanka ho kena "boikoetlisong ba hau ba 'mele o feletseng." (Khaotsa ho senya nako ea hau ka boikoetliso bo sa sebetseng hantle - matlafatsa boits'oaro ba hau ba pelo le ho chesa mafura ka nako e le 'ngoe ka Phephetso ena ea Matsatsi a 30 ea Cardio HIIT.)
Emisa hona moo hobane uena ka khona Ho e-na le hoo, etsa mehato e sebetsang ka makhetlo a mabeli, ho u bolokela nako ea boikoetliso le ho u isa liphethong tseo u li batlang kapele. Dara Theodore, morupeli ho The Fhitting Room, New York City, o thehile boikoetliso bona bo thehiloeng ho potoloho ho etsa hore kemiso ea hau e sebetse hantle. Mona, u tla fumana lithupelo tsa mantlha tse tla u fa matla bohareng ba hau ha u ntse u eketsa lebelo la pelo ea hau bakeng sa ho sutumetsa ha cardio-tsohle ka boikoetliso bo le bong bo se nang seamless, boo ho leng bonolo ho o latela. (Fumana methati e meng ea mantlha joalo ka boikoetliso bona ba abs bo tla u thusa ho senya sehlopha sa hau se latelang sa spin.)
Kamoo e sebetsang kateng: Etsa ts'ebetso e 'ngoe le e' ngoe potolohong ka metsotsoana e 45 e lateloa ke metsotsoana e 15 ea phomolo pele u pheta potoloho hape. Tsoela pele ho potoloho e latelang 'me u etse mohato o mong le o mong oa potoloho bakeng sa metsotsoana ea 45 e lateloa ke metsotsoana ea 15 ea phomolo; pheta, joalo-joalo. Hang ha u qetile potoloho ea ho qetela ea boikoetliso ba bobeli potolohong ea ho qetela (potoloho ea 4), u tla qeta metsotso e 1 ea li-burpe bakeng sa ho phethoa ha mosebetsi oa ho qetela.
Seo u tla se hloka: Sehlopha sa li-dumbbells tse 5 ho isa ho tse 8
Potoloho ea 1
Squat ho Knee Drive e 'ngoe
A. Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka. Khutsa lirethe ho etsa squat, u ntse u phahamisitse matsoho ka sefahleho.
B. Sutumelletsa lirethe ebe u ema, u tlisa lengole le letona sefubeng ebe u tlanya lipalema ka lengole. Khutlisetsa leoto fatše 'me u phete squat ka koloi ea lengole ka lehlakoreng le letšehali. Tsoela pele ka mokhoa oa motsamao, o fapanyetsana mangole ka mong.
Etsa boikoetliso ka metsotsoana e 45, e lateloe ke metsotsoana e 15 ea phomolo.
Tsela e fapaneng ea Dumbbell e ea T-Plank
A. Qala ka boemo ba mapolanka, ho tšoara li-dumbbells tse 5 ho isa ho tse 8 (e le 'ngoe letsohong le leng le le leng), maoto a pharaletse hanyane ho feta bophara ba letheka.
B. Phahamisa letsoho le letona, o otlolla setsoe se kobehileng ka morao ka kotloloho, o etsa bonnete ba hore o boloka letsoho le le bobebe ho torso.
C. Sotha ka lehlakoreng le letona, u lumelle maoto hore a sothehe le uena, a tlise letsoho le letona le otlolohile le ka kotloloho.
D. Khutlisetsa motsamao, khutlisetsa dumbbell fatše pele u pheta-pheta mola le lehlakore la T-plank ka lehlakoreng le letšehali.
Etsa boikoetliso ka metsotsoana e 45, u lateloe ke metsotsoana e 15 ea phomolo.
PHETA POTA 1
Potoloho 2
Lunge e Tšoanang le Dumbbell Wood Chop
A. Ema o tšoere lipheletsong tsa dumbbell e le 'ngoe ea boima ba lik'hilograma tse 5 ho isa ho tse 8 matsohong ka bobeli pela sefuba.
B. Etsa letsoho le ka morao ka lehlakoreng le letona, u tlisa leoto le letona ka mor'a hao, u khumama maoto ka bobeli ka lehlakoreng la 90-degree.
C. Ka nako e ts'oanang, sotha ka ho le letšehali, u tlisa dumbbell ka lehlakoreng le letšehali, u ntse u fofa haufi le fatše. Sutumelletsa serethe se letšehali ho khutlela ho emeng. Pheta motsamao, matšoafo ka leoto le letšehali ebe o sotha ka ho le letona. Tsoela pele ka mokhoa oa motsamao, o fapanyetsana maoto ka 'ngoe.
Etsa boikoetliso ka metsotsoana e 45, e lateloe ke metsotsoana e 15 ea phomolo.
Squat Thrust to Arm Phahamisa
A. Ho tloha ho emeng, koba kapele thekeng ho beha matsoho ka bobeli fatše ka pel'a hau mme o tlole maoto ka bobeli ka kotloloho morao, o kene maemong a lepolanka. Potlakela maoto ho khutlela kantle ho matsoho.
B. Lokolla matsoho hang-hang, u tlise matsoho a otlolohileng ka kotloloho pela litsebe. Pheta.
Etsa boikoetliso ka metsotsoana e 45, e lateloe ke metsotsoana e 15 ea phomolo.
PHETA POTA 2
Potoloho 3
Dumbbell Skier Swing
A. Ema ka dumbbell ea boima ba lik'hilograma tse 5 ho isa ho tse 8 letsohong le leng le le leng, maoto a bophara ba letheka, le matsoho ka mahlakoreng a hau.
B. Ho boloka matsoho a otlolohile, ho sesa li-dumbbells morao, ho its'oara thekeng, ho khumama ka mangole hanyane. Ka motsamao o le mong o potlakileng, khutlela ho emeng ebe o sesa matsoho a otlolohileng pele ho bolelele ba seledu. Pheta.
Etsa boikoetliso ka metsotsoana e 45, e lateloe ke metsotsoana e 15 ea phomolo.
Tuck-Up With Twist
A. Robala fatše le maoto a otlolohileng a otlolohile mme a kopane ka pel'a hau; matsoho a otlolohile mme a otlolohile kamora hlooho ea hau, liatla li kopane. Phahamisa hlooho, molala le sefuba ho thellisa fatše, maoto a leqele hore le 'ona a theohe fatše.
B. Kapele-pele lula, u isa matsoho holimo le pele, u sotha ka letsohong le letšehali 'me u khanna mangole a kobehileng ho ea sefubeng. Khutlela sebakeng sa ho bua leshano pele u pheta motsamao o sotha ka ho le letona. Tsoela pele ka mokhoa oa motsamao, mahlakore a fapanyetsanang rep.
Etsa boikoetliso ka metsotsoana e 45, u lateloe ke metsotsoana e 15 ea phomolo.
POTOLOHO EA POTSO 3
Potoloho 4
Pele Kick ho Lateral Lunge
A. Ema u tšoere lipheletso tsa dumbbell e le 'ngoe ea 5- ho 8-pound ka matsoho a mabeli haufi le sefuba.
B. Ho leka-lekana ka leoto la leqele ha u ntse u phahamisa le ho raha leoto le letona ka kotloloho ka pel'a hau.
C. Ntle le ho lahlela leoto le letona fatše, fetisetsa boima ba 'mele ho le letona' me u tlise leoto le letona mokatong, o kena ka lehlakoreng le letona. Dumbbell o lula sefubeng sa hau nakong eohle ea motsamao. Pheta. Fetola mahlakore, ho phahamisa, ho raha, le matšoafo ka leoto le letšehali karolong ea bobeli ea boikoetliso bona.
Etsa boikoetliso ka metsotsoana e 45, e lateloe ke metsotsoana e 15 ea phomolo.
Sekere Kick
A. Qala ka ho itšoarella ka sekoti-o paqame ka morao o phahamisitse hlooho, molala le mahetla fatše 'me maoto a otlolohile, maoto a phaphamang.
B. Phahamisa matsoho u otlolohe 'me u li tšoare ka mor'a hlooho ea hau ka litsebe ha u ntse u chencha leoto le letona ho le letšehali' me u shebe joalo. Tsoela pele motsamao ona ntle le ho theoha maoto kapa hlooho.
Etsa boikoetliso ka metsotsoana e 45, e lateloe ke metsotsoana e 15 ea phomolo.
PHETA POTA 4
Qetello ea ho Phahamisa
Burpee
A. Ho tloha ho ema, ka potlako inama thekeng ho beha matsoho ka bobeli fatše ka pel'a hao 'me u qhomele maoto ka bobeli ka morao, u lihele sefuba fatše.
B. Hang-hang tlola maoto ho ea kantle ho matsoho, ema, 'me u tlole, u phahamisetse matsoho leholimong. Pheta.
Etsa boikoetliso bakeng sa motsotso oa 1 ka matla a phahameng.
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