Barry's Bootcamp-Inspired Abs, Butt, le Core Workout

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Haeba u morati oa litlelase tse amoheloang ke celeb, tse hlophisitsoeng ka mokete tse tsoang Barry's Bootcamp, u lehlohonolo. Re kentse mokoetlisi ea tummeng Derek DeGrazio oa Barry's Bootcamp Miami Beach ho theha boikoetliso bo ikhethileng ba metsotso e 30 bo etselitsoeng ho chesa mafura ha o ntse o khothaletsa abs, butt le mantlha ("ABCs") o sebelisa fomate ea nako ea ho saena ea Barry's Bootcamp. (Mona, Lihlopheng tse 15 tsa Boutique Fitness tseo U ka li Etsang Lapeng!)

Mona ke tsela eo e sebetsang ka eona: Mechini ea treadmill e chenchana pakeng tsa ho sekama le lebelo la ho matha ho chesa mafura, ha mekhahlelo e meraro ea ho koetlisa matla e "imela" mesifa ho etsa litšoantšo le molumo. Ikutloe u lokolohile ho eketsa boima ba 'mele haeba u lakatsa-"ha boima bo boholo, phetoho e kholoanyane," ho bolela DeGrazio.

Thepa:

1 treadmill

1 sete ea litekanyo tsa mahala (liponto tse 5-10)

1 mathe kapa thaole

Litlhahiso tsa Treadmill tse hlahisitsoeng:

Motho ea qalang: Jog 5.0. Sebelisa 6.0. Matla a Matla (SR) 7.0. Khatiso ea 8.0+

Lipakeng: Jog 6.0. Matha 7.0. SR 8.0. Sprint 9.0+

E tsoetseng pele: Jog 7.0. Sebelisa 8.0. SR 9.0. Khatiso ea 10.0+

Nako ea 1

Metsotso 0-5: Mofuthu oa Treadmill

0-1: Ho matha

1-2: Matha

2-3: Jog

3-4: Matha

4-5: SR

Metsotso ea 5-10: Koetliso ea Matla

5-6: Squat e nang le Front e Phahameng

Ema ka maoto ka bophara ba mahetla, 'me u tšoare litekanyo tse peli tsa matsoho ka pel'a lirope, matsoho a otlolohile fatše, liatla li shebile' mele. Butle-butle lula morao ka squat, u etelle pele ka mokokotlo, boima ba lirethe, maoto a bapisa fatše, mangole ka mor'a menoana. Ka nako e le 'ngoe, phahamisa matsoho ka bobeli hole le' mele. Qetella ka matsoho a notletsoe ka pel'a sefahleho, ha u ntse u lutse ka 90-degree angle squat. Pheta metsotso e 1.

6-6: 30: Ho Khahla ha Flutter

Robala hape holim'a mmete kapa thaole. Phahamisa maoto ka lisenthimithara tse 6-8 fatše, maoto a fetoha, leoto le leng le phahame ho feta le leng, 'me u qale ho phaphamala, o fapanyetsana leoto le leng le le leng holimo le tlase bakeng sa metsotsoana e 30.

6: 30-7: 30: Squat e nang le Front e phahamisang

7: 30-8: Ho Khahla ha Flutter

8-9: Squat e nang le Front e Phahameng

9-10: Lepolanka la Forearm

Robala ka mpeng, matsohong le matsohong fatše, likhahla tlasa mahetla. Tlanya fatše u sebelisa li-forearm le libolo tsa maoto. Lula u otlolohile, ema ka motsotso o le mong. Etsa bonnete ba hore o phefumoloha!

Nako ea 2

Metsotso ea 10-15: Treadmill Incline Interval

10-11: Matha - karolo ea 2 lekholong e sekametse

11-12: Matha - karolo ea 6 lekholong e sekametse

12-13: Matha - liperesente tse 4 li sekametse

13-14: Matha - karolo ea 8 lekholong e sekametse

14-15: Matha - karolo ea 10 lekholong ea sekamela

Metsotso ea 15-20: Koetliso ea Matla

15-16: Right Lunge with Phahamisa

Ema ka maoto a bophara ba mahetla, matsoho ka mahlakoreng, le leng le le leng le tšoere boima ba letsoho, liatla li shebane. Hatela pele ka leoto le letona, sefuba ka ntle, mahetla morao. Ha u ntse u tsoela pele, phahamisa matsoho a mabeli hole le 'mele, u kokotse letsoho, u qete ka leoto ka pele, lengole ka mor'a menoana, le matsoho a otlolohile ka leihlo. Pheta metsotso e 1.

16-16: 30: Maqhubu a Hollow

Robala ka mokokotlo, maoto a otlolohile 'me a phahamisetsoe ka lisenthimithara tse 10 ho tloha fatše, matsoho ka mor'a hlooho, li-biceps li khomaretsoe litsebeng. Boloka boemo bona 'me u rekelle pele le morao ka mokokotlong o tlase bakeng sa metsotsoana e 30.

16:30-17:30: Le letšehali Lunge le Phahamisa

17: 30-18: Mafika a Hollow

18-19: Ho fapanyetsana Matšoafo le Ho Phahamisa

19-20: Mapolanka a nang le Hip Twist

Sebakeng sa lepolanka la forearm joalo ka ha ho hlalositsoe pejana, sotha letheka le letona ho ama fatše, u boloke mahetla a lisekoere, ebe u fetohela ka lehlakoreng le letšehali. Tsoela pele ho chencha metsotsoana e 30.

Nako ea 3

Metsotso 20-25: Treadmill Sprint Interval

20-21: Ho matha

21-22: SR

22-23: Lebelo la lebelo

23-24: Matha

24-25: Lebelo la lebelo

Metsotso 25-30: Koetliso ea Matla

25-26: Plié le Side Raise

Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka, lirethe li shebile ka hare, menoana e shebile ka ntle, matsoho a nang le boima kamora 'mele, liatla li shebile khubung. Lula fatše ho plié, mofeng o isang morao le tlase, sefuba kantle. Ha u ntse u lutse morao, phahamisa matsoho ka lehlakoreng le leng, liatla li shebile pele. Qetella ka maoto a tšoanang le mahlo a shebileng pele mme matsoho a otlolletsoe lehlakoreng ka leihlo. Pheta metsotso e 1.

26-26: 30: Libaesekele li Raha

Ho paqama ka mokokotlo, matsoho a kakatletse ka mora litsebe, maoto a holile mme a phahamisa fatše lisenthimithara tse 'maloa. Sotha setsoe ka ho le letona ho ea lengoleng le letšehali, o atolositse leoto le letona, ebe o chencha, ho thunya ka letsohong le letšehali. Pheta metsotsoana e 30.

26:30: 27:30: Plié with Side Raise

27:30: 28: Libaesekele li Raha

28-29: Plié le Side Raise

29-30: Plank Forward / Backward Rocks

Qala boemong ba lepolanka joalokaha ho hlalositsoe pejana. 'Mele oa rock o ea pele, o tlisa mahetla holim'a matsoho, o phethola menoana holim'a marapo a lieta fatše. Ebe o khutlela lepolankeng. Pheta metsotsoana e 30.

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