Likoetliso tse 10 tse Molemohali tsa Butt bakeng sa Basali

Litaba

• Li-squats
• Pop Squats
• Li-squats tse nang le katoloso ea leoto la morao
• Li-squats tsa ho Tsamaea
• Tsamaea / Back Squat Jumps
• Lefu le le leng la Deadlift Hop
• Sumo Burpees
• Lithoriso tsa Glute
• Borokho bo Squeezes
• Tlhahlobo bakeng sa

Mokhoa o motle oa ho fumana litoro tsa hau? Tloha ho eona 'me u e sebeletse. Mme ha o ntse o phahamisa boima ke tsela e tiileng ea ho aha botle bo botle, ka linako tse ling o batla ho chesa thepa e nyane lapeng o sebelisa boima ba 'mele oa hau o le mong. Ke hona moo liikoetliso tse ntlehali tsa basali-ho tloha ho mokoetlisi le YouTuber extraordinaire Kym Perfetto, aka @ KymNonStop-li kenang. (BTW o boetse o na le potoloho ea 'molai ho bonesa abs ea hau e tlase.)

Kamoo e sebetsang kateng: Latela hammoho le video kapa mohato ka mohato o ka tlase - li-reps tse ngata kamoo ho ka khonehang (AMRAP) bakeng sa nako e behiloeng. Pheta potoloho eohle hang bakeng sa ho ikoetlisa ka metsotso e 5, kapa ho pheta habeli ho chesa le ho tiea habeli.

Li-squats

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

B. Fokotsa boima ba lirethe ebe u theohela ka tlung.

C. Khutlela ho emeng, o pepeta glutes ka holimo.

Etsa AMRAP metsotsoana e 30.

Pop Squats

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

B. Fokotsa boima ba lirethe ebe u theohela ka tlung.

C. Phahamisa ho ema, ho qhomela maoto hammoho, ebe hang-hang u khutlela sebakeng sa ho qala, u khutlela morao ho squat.

Etsa AMRAP metsotsoana e 30.

Li-squats tse nang le katoloso ea leoto la morao

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

B. Fetola boima ka lirethe 'me u theohele ho squat.

C. Khutlela moo u emeng teng 'me u kopanye le glutes ho phahamisa leoto le otlolohileng ka morao ho mmele ka maoto a fetohileng.

D. Khutlela sebakeng sa ho qala 'me u phete, mahlakoreng a fapanyetsana.

Etsa AMRAP metsotsoana e 30.

Li-squats tsa ho Tsamaea

A. Qala sebakeng sa squat ka maoto a pharaletseng ho feta bophara ba mahetla ka thoko.

B. Ha u ntse u le sebakeng sa squat, hata leoto le letona pele, ebe leoto le letšehali pele. Ebe u khutlela morao ka leoto le letona hape.

Etsa AMRAP metsotsoana e 30.

Tsamaea / Back Squat Jumps

A. Qala sebakeng sa squat ka maoto a pharaletseng ho feta bophara ba mahetla ka thoko.

B. Ho lula maemong a squat, ho ea pele ka leoto, ebe o leba morao ho qala.

Etsa AMRAP metsotsoana e 30.

Lefu le le leng la Deadlift Hop

A. Qala ho leka-lekanya leoto le letšehali le kobehileng hanyenyane, leoto le letona le theoha fatše.

B. Koba lethekeng ho fihla tlase le ho ama fatše ka letsoho le letona, ho atolosa leoto le letona morao.

C. Khanna lengole le letona ho ea pele ho lengole le phahameng 'me u sutumelle leoto le letšehali ho tloha fatše, u khutlele ka leoto le letšehali ebe u fihla fatše ho qala rep e latelang.

Etsa AMRAP metsotsoana e 30, ebe u pheta metsotsoana e 30 ka lehlakoreng le leng.

Sumo Burpees

A. Qala ka maoto a pharaletseng ho feta bophara ba mahetla ka thoko.

B. Squat fatše ho beha matsoho fatše ka hare ho maoto. Maoto a hop ho khutlela boemong bo phahameng ba mapolanka.

C. Tlolela maoto pele ho ea lula ka ntle ho matsoho, mangole a kobehileng ka squat. Phahamisa torso ho khutlela ho qala.

Etsa AMRAP metsotsoana e 30.

Lithoriso tsa Glute

A. Ho bua leshano sefahleho le maoto a lenngoe fatše.

B. Tobetsa lirethe fatše 'me u phahamise mobu fatše, u kene ka borokho, u etse mola o otlolohileng ho tloha mangoleng ho ea mahetleng.

C. Theola letheka ho ea tlase ho ea ho theipi fatše, ebe u petetsa li-glutes ho phahamisa morao ho ea borokho.

Etsa AMRAP metsotsoana e 30.

Borokho bo Squeezes

A. Qala boemong ba borokho, maoto a bataletse fatše, mokokotlo o tiile 'me o phahame.

B. Penya lirope tsa ka hare ho tsamaisa mangole. Pheta.

Etsa AMRAP metsotsoana e 30.

Tlhahlobo bakeng sa