Leka boikoetliso bo matla ba 'mele oa Anna Victoria oa Shred Circuit Workout

Litaba

• Potoloho ea 1: 'Mele o ka tlase
• Potoloho ea 2: 'Mele o kaholimo
• Potoloho ea 3: Kakaretso ea 'Mele
• Tlhahlobo bakeng sa

Boikoetliso ba 'mele le mokoetlisi ea tiisitsoeng Anna Victoria ke molumeli oa litšepe tse kholo (bona feela seo a se buang ka ho phahamisa litšepe le botšehali) -empa seo ha se bolele hore ha a ferekane ka ho ikoetlisa ka boima ba' mele. Lenaneong la hae la morao-rao la lenaneo la hae la ho ikoetlisa, Fit Body le Anna Victoria, o fana ka mefuta e meraro ea mananeo a ho ikoetlisa: Ho qhekelloa (ho ikoetlisa ka boima bo phahameng ba 'mele), Molumo (ho ikoetlisa ka dumbbell), le Motsoaki (boikoetliso bo boima ba 'mele).

Mona, o arolelana boikoetliso ba potoloho ea 'mele ho tsoa lenaneong la hae la Shred le tla feta ntho e ngoe le e ngoe eo u kileng oa e nahana ka boikoetliso ba' mele. E kopanya boikoetliso ba matla le metsamao ea cardio, e arotsoe ka lipotoloho tse tharo tse matla ('mele o le mong o tlase, o le mong o kaholimo, le potoloho e le' ngoe ea 'mele). (P.S. Mona ke phapang pakeng tsa koetliso ea potoloho le koetliso ea nakoana.) Mesifa ea hau e ke ke ea khaotsa ho tuka le ho otla ha pelo ea hau ho ke ke ha tsitsa ho fihlela u qetile ka ntho ena. (Haeba u hlile u ikutloa ka 'litekanyo kajeno, leka ho ikoetlisa ka mafura a tukang dumbbell ho fapana.)

Kamoo e sebetsang kateng: U tla etsa mohato o mong le o mong ka tlase bakeng sa palo e bontšitsoeng ea ho pheta-pheta, ho pheta potoloho e ngoe le e ngoe makhetlo a mararo pele u fetela ho e latelang. Phomola ha ho hlokahala pakeng tsa potoloho ka 'ngoe.

O tla hloka: Ha ho letho haese boima ba 'mele oa hau le sebaka se itseng

Potoloho ea 1: 'Mele o ka tlase

Morao Lunge + Curtsy Lunge

A. Ema ka maoto a kopane 'me matsoho a kopanngoe ka pel'a sefuba.

B. Tsamaea mohato o moholo morao ka leoto le letona, o theohele mokokotlong o mong ho fihlela mangole ka bobeli a kobehile likhato tse 90.

C. Tobetsa leoto le letšehali ho ema, u hata leoto le letona haufi le le letšehali.

D. Tsamaea ka leoto le letona ho ea morao le ka ho le letšehali ho tšela leoto le letona ka morao ho le letšehali, o khumama mangole ka bobeli ho theohela mokokotlong o kobehileng.

E. Tobetsa leotong le letšehali ho ema le ho khutlela sebakeng sa ho qala. Ke rep.

Etsa 8 reps. Fetola mahlakore; pheta.

Jump ea Sumo Squat

A. Ema ka maoto a pharaletseng, menoana ea maoto e supiloe hanyane ka likhutlo tse 45.

B. Ka tlase ho squat e tebileng, ho fihlela lirope li bapisa fatše.

C. Ema ka mokhoa o phatlohang 'me u tlole fatše, u sutumetse letheka ho ea pele.

D. Lula ka bonolo 'me hang-hang u theohe ho sumo squat ho qala rep e latelang.

Etsa 12 reps.

Borokho ba Glute ea Leoto le le Leng

A. Robala o shebane le fatshe maoto a le bataletse mme mangole a lebise siling. Tobetsa maotong ka bobeli ho phahamisa letheka fatše, 'me u holise leoto le letšehali ho theha mola o otlolohileng ho tloha mahetleng ho ea serethe se letšehali ho qala.

B. Ho boloka mantlha e sebetsa, letheka le tlase ho tlanya fatše.

C. Tobetsa ka leoto le letona ho phahamisa letheka le ho khutlela sebakeng sa ho qala.

Etsa 8 reps. Fetola mahlakore; pheta.

Jumping Lunge + Squat Jump

A. Qala maemong a lunge ka leoto le letona ho ea pele. Ka tlase ho mokoloko ho fihlela mangole ka bobeli a kobehile ka likhato tse 90.

B. Tlola 'me u fapohe maoto, u theohele ka har'a leoto la leoto le letšehali.

C. Tlolela 'me u fetole maoto, u theohele ka har'a leoto le letona.

D. Qhomela 'me u lule fatše ka maoto a pharaletse hanyane ho feta bophara ba mahetla, o theohela ka tlung. Ema ka mokhoa o phatlohang ebe u itihela fatše.

E. Theola butle, 'me u qale karabo e latelang ka leoto le fapaneng.

Etsa 8 reps.

Potoloho ea 2: 'Mele o kaholimo

Komando + Push-Up

K. Qala ka lepolanka le phahameng.

B. Theola setsoe ka ho le letona, ebe setsoe se letšehali, ho fetela lepolankeng le tlase.

C. Tobetsa ka letsohong le letona, ebe letsoho le letšehali ho phahamisa lepolanka le phahameng.

D. Etsa push-up. Pheta, ho qala karabo e latelang ka letsoho le leng.

Etsa 4 reps.

Frog Jump + Shuffle Back

A. Ema ka maoto ka bophara ho feta letheka ka bophara.

B. Sutumetsa matsoho morao, o theohele ka mokokotlong. Sokela matsoho ho tlolela pele, ho lula butle ka har'a squat.

C. Sututsa ka morao ho khutlela boemong ba ho qala.

Etsa 4 reps.

Matsoho a thekeselang a Push-Up

A. Qala ka boemo bo phahameng ba lepolanka.

B. Tsamaea ka letsohong le letšehali ho ea ka ho le letona, ka hona e ka tlasa bohareng ba sefuba, ebe u tsamaea ka letsohong le letona ho ea ho le letona, menoana e supile ka lehlakore.

C. Etsa push-up.

D. Tsamaea matsoho ka letsohong le letšehali ho pheta ka lehlakoreng le leng.

Etsa makhetlo a 4 ka lehlakoreng le leng.

Lehlakore la lehlakoreng le leng la squat Jump + Push-Up

A. Ema ka maoto a pharaletseng ho feta bophara ba mahetla ka thoko. Ka tlase ho squat ka matsoho a koaletsoeng ka pel'a sefuba.

B. Tlohela ka ho le letona, 'me u theohele butle ka har'a squat.

C. Beha matsoho fatše 'me u qete maoto ho ea lepolankeng le phahameng. Etsa push-up.

D. Tlola maoto ho fihlela matsoho 'me u phahamise sefuba ho khutlela sebakeng sa squat. Tlohela ka lehlakoreng le leng ho qala rep.

Etsa 4 reps.

Potoloho ea 3: Kakaretso ea 'Mele

Ho phatloha ha Lunge

A. Qala sebakeng sa matšoafo ka leoto le letšehali ho ea pele.

B. Ka tlase ho marulelo ho fihlela mangole ka bobeli a le likhutlong tse 90 tsa degree, letsoho le letšehali le ea pele.

C. Tobetsa ka matla ho tloha leotong le ka pele ho e phahamisa fatše, ho khanna letsoho le letona ho ea pele.

D. Theola butle butle 'me u theohele maemong a marang-rang ho qala rep.

Etsa makhetlo a 8 ka lehlakoreng le leng.

Nonyana ea Ntja ea Nonyana

A. Qala ka holim'a letlapa ka maoto a mane, mahetla holim'a matsoho le letheka holim'a mangole.

B. Mokotla o hohelang le ho otlolla letsoho le letšehali ho ea pele haufi le tsebe, 'me u otlolle leoto le letona morao ho latela letheka.

C. Roba setsoe le leqele le letona ho ama ka tlasa konopo ea mpa.

D. Eketsa hape ho qala karabelo e latelang.

Etsa makhetlo a 12 ka lehlakoreng le leng.

Ho hloa lithaba

A. Qala sebakeng se phahameng sa mapolanka.

B. Ho khanna lengole le leng le le leng ho leba sefubeng, ho boloka boima ba matsoho le 'mele moleng o otlolohileng ho tloha mahetleng ho ea ho lirethe.

Etsa makhetlo a 8 ka lehlakoreng le leng.

Beha Burpee

A. Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka.

B. Thella fatše ho beha matsoho fatše, ebe o qhomela maotong hape, ebe o theola 'mele hanghang.

C. Tobetsa 'mele fatše' me u qhomele maoto ka ntle ho matsoho, ebe u ema 'me u qhomele, u fihlele matsoho holimo.

D. Theola butle ebe o theohela ka tlung ea squat ho qala rep.

Etsa 8 reps.

Tlhahlobo bakeng sa