Botsa Mokoetlisi ea Celebrity: Tsela e Molemohali ea ho Tone Up

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P: Ha ho hlokahale hore ke fokotse boima ba 'mele, empa' na etsa batla ho shebahala hantle le toned! Ke lokela ho etsa eng?

K: Pele, ke batla ho u babatsa ka ho nka mokhoa o utloahalang joalo oa ho fetola 'mele oa hau. Ka maikutlo a ka, sebopeho sa 'mele oa hau (mesifa vs. mafura) ke ea bohlokoa haholo ho feta palo ea sekala. Kamehla ke bonts'a bareki ba ka ba basali setšoantšo sa hore na mesifa e boima e boima ba ponto e le 1 e bapisoa le ponto e le 'ngoe ea mafura. Li shebahala li fapane ka ho felletseng, ha ponto ea mafura e nka sebaka se fetang sa ponto ea mesifa.

Nahana ka mohlala ona oa nnete: E re ke na le bareki ba babeli ba basali. "Client A" e bolelele ba limithara tse 5 le lisenthimithara tse 6, boima ba lik'hilograma tse 130, 'me ke mafura a' mele a etsang karolo ea 18 lekholong (kahoo o na le lik'hilograma tse 23.4 tsa mafura a 'mele), 'me "client B" le eena o bolelele ba maoto a 5 le 6 inches, boima ba lik'hilograma tse 130. mme o na le karolo ea 32 lekholong ea mafura a 'mele (kahoo o na le lik'hilograma tse 41,6 tsa mafura a' mele). Basali bana ba babeli ba tla shebahala ba fapane haholo, le hoja boima ba bona bo lekana hantle ka lik'hilograma 'me ba lekana ka bolelele.

Kahoo haeba u batla ho phela hantle 'me u toned, u se ke ua ameha haholo ka sekala 'me u tsepamise maikutlo holim'a sebopeho sa' mele oa hau, haholo-holo haeba u le ka mor'a hore u shebahale ka mokhoa o itekanetseng. Leka ho ikoetlisa leqepheng le latelang, le fetotsoeng bukeng ea ka, Qetellong U, 'me e etselitsoe ho u thusa ho tšolla mafura a' mele a mangata, ho phahamisa metabolism, le ho eketsa molumo oa mesifa ka kakaretso.

E sebetsa joang: Ka ho kenyelletsa mokhoa o bitsoang li-circuits tsa metabolic resistance-training, o eketsa nako ea hau ea boikoetliso. Ka mokhoa ona oa koetliso, o tla etsa seteishene se le seng sa boikoetliso ba pele, o phomole bakeng sa nako e reriloeng pele, ebe o fetela boikoetlisong bo latelang joalo-joalo. Hang ha u qetile sete e le 'ngoe ea boikoetliso bo bong le bo bong potolohong, phomola metsotso e 2 ebe u pheta potoloho eohle ho isa ho makhetlo a mararo, ho latela boemo ba hau ba hona joale ba ho ikoetlisa. Qetella boikoetliso makhetlo a mararo ka beke ka matsatsi a sa latellanang (mohlala, Mantaha, Laboraro le Labohlano).

Khetha boima (mojaro) bo phephetsang le bo u lumellang ho pheta-pheta bonyane bo hlokahalang ka sebopeho se phethahetseng empa eseng ho feta palo e phahameng ea ho pheta-pheta. Haeba o sa khone ho etsa palo e tlase ea li-reps, theola khanyetso kapa u fetole boikoetliso e le ho e nolofalletsa hanyenyane (ke hore, li-push-up ho fapana le li-push up tse tloaelehileng). Haeba o ka fihlela palo e phahameng ka ho fetisisa ea ho pheta-pheta, leka ho eketsa ho hanyetsa kapa ho lokisa boikoetliso ho e thatafalletsa hanyane.

Lintlha tse ling tse 'maloa tsa lenaneo: Nakong ea libeke tse 1-2, phomola metsotsoana e 30 lipakeng tsa boikoetliso. Ka libeke tse 3-4, sebelisa phomolo ea metsotsoana e 15 lipakeng tsa boikoetliso. Kamehla nka metsotso e 2 e felletseng ka mor'a ho qeta potoloho eohle. Haeba u qala ho etsa lihlopha tse peli feela tsa potoloho bekeng ea 1, eketsa potoloho ea boraro ka beke ea 2 kapa ea 3. Haeba u khona ho etsa mekhahlelo e mene ea potoloho bekeng ea 1, leka ho fokotsa linako tsa phomolo lipakeng boikoetliso beke le beke, ha bo ntse bo eketsa khanyetso.

Fumana boikoetliso hona joale! Koetliso

A1. Li-squats tsa Dumbbell Split

E beha: 2-4

Reps: 10-12 ka lehlakoreng le leng

Mojaro: TBD

Phomola: metsotsoana e 30

A2. Li-push up

E beha: 2-4

Reps: Tse ngata kamoo ho ka khonehang ho sebelisa foromo e nepahetseng

Mojaro: Boima ba 'mele

Phomola: metsotsoana e 30

A3. Dumbbell Straight-Leg Deadlift

E beha: 2-4

Likarabo: 10-12

Mojaro: TBD

Phomolo: metsotsoana e 30

A4. Borokho bo Lehlakoreng

E beha: 2-4

Reps: metsotsoana e 30 ka lehlakoreng le leng

Mojaro: Boima ba 'mele

Phomolo: Metsotsoana e 30

A5. Jumping Jacks

Lihlopha: 2-4

Reps: Metsotsoana e 30

Mojaro: Boima ba 'mele

Phomola: metsotsoana e 30

A6. Letsoho le le Leng la Dumbbell Row

E beha: 2-4

Reps: 10-12 ka lehlakoreng le leng

Mojaro: TBD

Phomola: metsotsoana e 30

A7. A lutse Curl ho Press ea Sesole

Lihlopha: 2-4

Likarabo: 10-12

Mojaro: TBD

Phomolo: metsotsoana e 30

A8. Swiss Ball Roll Outs

Lihlopha: 2-4

Reps: Ka hohle kamoo ho ka khonehang ho sebelisa foromo e nepahetseng

Mojaro: Boima ba 'mele

Phomolo: metsotsoana e 30

Mokoetlisi oa motho le mokoetlisi oa matla Joe Dowdell ke e mong oa litsebi tse batloang haholo kamora lefatše. Mokhoa oa hae o khothatsang oa ho ruta le boiphihlelo bo ikhethang bo thusitse ho fetola bareki ba kenyelletsang linaleli tsa thelevishene le lifilimi, libini, baatlelete ba hloahloa, li-CEO's le limmotlolo tsa maemo a holimo tse tsoang lefats'eng ka bophara. Ho ithuta haholoanyane, sheba JoeDowdell.com.

Ho fumana malebela a boikoetliso ba boikoetliso ka linako tsohle, latela @joedowdellnyc ho Twitter kapa ho ba fan ea leqephe la hae la Facebook.

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