Livideo tsa Molemo ka ho Fetisisa tsa Metsotso e 20

Litaba

• Koetliso ea ho theola boima ba 'mele ka metsotso e 20 le Rachel Aust
• Mosebetsi oa Zumba o matla oa Cardio Toning
• Metsotso e 20 HIIT Tabata Workout
• 20-Minute Low Impact Tabata Workout
• Metsotso e 20 Mosebetsing oa Sesole sa Borikhoe ba Sesole sa Borithane
• Metsotso e 20, Mehato e 20
• Ho ikoetlisa ka botlalo hoseng
• Metsotso e 20 ea Barre Sculpt le HIIT Workout
• Koetliso ea Tabata Cardio ntle le lisebelisoa
• Ho ikoetlisa ka 'mele o tletseng lapeng le Katie Corio
• Metabolism Ho matlafatsa Hoseng Hoseng HIIT
• Koetliso ea 'mele ea Bikini
• Boikoetliso ba 'Mele oa Nako ea' Nete
• Runtastic Fitness Cardio Chesa
• Metsotso e 12 e tukang mafura a Cardio Core bodyweight
• 17-Minute No-Equipment Sesebelisoa sa Potoloho ea 'Mele
• 15-Minute HIIT Koetliso
• ModelFIT Legs le Bum Workout
• Metsotso e 12 ea Booty Burn le Karena!
• Bothata ba 5-Minute Booty le Nicky Holender
• Metsotso e 15 Metsotso e tšeletseng ea ho ikoetlisa ka lapeng
• Koetliso ea Sarah Ultimate Booty Boot Camp
• Koetliso ea bohlanya ba metsotso e leshome le metso e 'meli
• Belly Flat Flat 10-Minute Workout
• Ho ikoetlisa ka mafura a tlase
• Metsotso e 10 le Dino 2
• Cardio ho Slim le Sculpt Bod hao!

Re khethile livideo tsena ka hloko hobane li sebetsa ka mafolofolo ho ruta, ho khothatsa le ho matlafatsa bashebelli ba bona ka lipale tsa bona le tlhaiso-leseling ea boleng bo holimo. Khethisa video eo u e ratang ka ho re romella lengolo-tsoibila ho [email protected]!

Ke khopolo e fosahetseng e tloaelehileng ea hore e le hore u fihlelle lipheo tsa hau tsa boikoetliso, u hloka ho qeta lihora u ikoetlisa. Ho fapana le moo, ho ikoetlisa ka nako e nyane ho ka sebetsa hantle haholo.

Ntle le ho boloka nako, ho na le melemo e meng e tebileng ea bophelo bo botle ho ikoetliseng ha nako e khuts'oane, haeba e phethetsoe ka matla a nepahetseng. Haufinyane Univesithing ea McMaster e fumane hore batho ba nkileng karolo ho ikoetliseng ha metsotso e 10 - metsotsoana e 20 ea lebelo le metsotso e 2 ea ho fola butle, hammoho le mofuthu le moea o pholileng - ba lahlehetsoe ke mafura a 'mele a lekanang le a ba neng ba palame baesekele ka botsitso metsotso e 45 ka nako, ho kenyelletsa mofuthu le ho bata.

Ka mantsoe a mang, le boikoetliso bo bonyenyane bo matla bo ka etsa phapang.

Kahoo hore na o batla boikoetliso bo chesang mafura o sebelisa boima ba 'mele oa hau feela, kapa o khetha ho bua ka seboka sa Zumba se otlang pelo, ho na le ho hong ho motho e mong le e mong. Ho u thusa ho khetha, re hlophisitse koetliso e ntle ka ho fetisisa tlasa metsotso e 20. Eng kapa eng eo u e nkang qeto, ke nako ea ho tsamaea!

Koetliso ea ho theola boima ba 'mele ka metsotso e 20 le Rachel Aust

Rachel Aust ke semelo sa Eat Run Lift, se fanang ka boikoetliso bo ikhethileng kapa boikoetliso ba lapeng le koetliso ea phepo e nepahetseng. Koetliso ena ea metsotso e 20, e felletseng ka ho futhumala le ho bata, e shebile haholo maotong le ho u fa litholoana tse kholo ka nako e khuts'oane. Sohle seo u tla se hloka bakeng sa boikoetliso bona ba 'mele ke sebaka sa ho se etsa. Haeba u sa qala, tlola kemiso ena bakeng sa ho hong ho bonolo haholoanyane,' me haeba u mokoetlisi ea matla ea hloahloa, phutholoha!

Mosebetsi oa Zumba o matla oa Cardio Toning

Hore na Zumba ke lebelo la hau kapa che, tloaelo ena e nyalisitsoeng ea cardio-toning e tla u fufulela. E ntle bakeng sa boikoetliso ba mahareng le bo tsoetseng pele, boikoetliso bona ke boo re ratang ho bo bitsa Zumba ka li-steroids, re paka tloaelo ea pelo e pomang pelo ka boikoetliso bo phethahetseng ba 'mele. U tla nyolla papali ea hau ea pelo le khokahano haeba u etsa boikoetliso bona karolo ea melao ea hau ea beke le beke. Mme ho betere le ho feta, ha o hloke lisebelisoa tsa ho e phethela - ke sebaka se feela ho potoloha. Tšoara motsoalle ho etsa tloaelo ena le. Matla a phahameng - le li-endorphin - lia tšoaetsana!

Metsotso e 20 HIIT Tabata Workout

Mosebetsi oa HIIT oa metsotso e 20 oa mokoetlisi Emi Wong o fana ka likhalori tse ngata tse tukang ka nako e nyane ho feta kamoo o neng o ka nka ho shebella lenaneo la hau le o le ratang la Netflix. HIIT e sebetsa ka mokhoa o makatsang bakeng sa ho lahleheloa ke likhalori le kemiso ea hau e maphathaphathe - nako e khuts'oane ea boiteko bohle, phomolo e khuts'oane hape, ebe o khutlela ho eona - ho bolela hore o ka phethela boikoetliso bo thata ka nako e sa lekanyetsoang. Kaha lipotoloho tse tharo li otla lihlopha tse kholo tsa mesifa, tloaelo ea Emi e ntle bakeng sa boikoetliso ba kamehla bo khutsufatso ka nako.

20-Minute Low Impact Tabata Workout

Khetho e ntle bakeng sa ba qalang, tloaelo ena ea Tabata e nang le tšusumetso e tlase ho tsoa ho mokoetlisi oa hau Molly, e fana ka melemo eohle ea boikoetliso ba HIIT ntle le ho petetsana manonyellong a hau - mme ka hona o fokotsa menyetla ea ho tsoa kotsi. U tla hloka leseli la li-dumbbell ho phethela tloaelo ea Molly, empa le ba qalang ba ka nka karolo. Ikutloe u lokolohile ho fokotsa lebelo la boiketlo e le hore u se ke ua sekisetsa foromo ea hau, 'me u fetole mekhoa efe kapa efe e thata haholo. Qala ka ho phethela tloaelo ena makhetlo a 'maloa ka beke' me u shebe keketseho ea ts'ebetso ea hau.

Metsotso e 20 Mosebetsing oa Sesole sa Borikhoe ba Sesole sa Borithane

Mohlabani oa sesole sa Borithane, Lucy Wyndham-Read o na le boiphihlelo bo fetang lilemo tse 25 ba boikoetliso tlasa lebanta la hae. Mosebetsi oa hae oa ho ikoetlisa ka metsotso e 20, o na le liphetoho bakeng sa ba qalang, ha o ntse o fana ka mehato e tsoetseng pele ho ba batlang ho chesoa haholo. E boetse e na le tšusumetso e tlase, kahoo ha ho hlokahale hore u tšoenyehe ka ho tlola. Ha ho hlokahale lisebelisoa, 'me motsoako oa boikoetliso ba' mele le boikoetliso bo boima ba 'mele o tla sebetsa ka matla le pelo le mesifa. E khaole ka potlako e etelletsoeng pele ke Lucy hore e pholile.

Metsotso e 20, Mehato e 20

Joe oa The Body Coach o tla u makatsa kamoo metsotso e 20 e tla fofa ka potlako ha u qeta nako u etsa motsotso o le mong ka motsotso, u teneha le ho lebella. U tla hloka nako ea nako - joalo ka sesebelisoa ka fonong ea hau - ho phethela tloaelo ena habonolo, empa ha ho lisebelisoa tse ling. Batho ba hloang lithaba, li-pushup, li-shuffles tse mahlakoreng, mapheo a tlōlang, le li-burpe ke tatso ea seo u tla se fumana nakong ena ea metsotso e 20, 'me mehato eohle e ka fetoloa habonolo bakeng sa ba qalang. Bonus? Mantsoe a Joe a Australia a khahleha haholo.

Ho ikoetlisa ka botlalo hoseng

Tsoha 'me u khanye! U tla qala letsatsi la hau ka pososelo e kholo sefahlehong sa hau ka lebaka la boikoetliso bona bo potlakileng ba hoseng ba 'mele bo tsoang ho Millionaire Hoy. Tloaelo ea potoloho e etsa hore u sebetse metsotsoana e 45 'me u phomole e 15, u e-na le' mele o mongata o tsamaisang mohopolo oa hau ka ho tlola. Video ena e reretsoe maemong a bohareng ba boikoetliso, empa skrine sa pop-up sea fumaneha bakeng sa ba qalang ba hlokang liphetoho. Ho futhumala ka potlako le tatellano e pholileng ea buka ho ikoetlisa, 'me ha e felile, o tla be o itokiselitse ho nka letsatsi la hau.

Metsotso e 20 ea Barre Sculpt le HIIT Workout

Kamore ena ea hotele ea metsotso e 20 ea Barre Workout ha e hloke lisebelisoa tsa ho fufuleloa, ho kopanya linako tsa pelo le likhahla tsa 'mele tsa Barre. Ballerina o ile a fetoha Laker Girl ea fetoha morupeli oa boikoetliso Action Jacquelyn, ea qapileng boikoetliso bona bo ka etsoang kae kapa kae. Ka hona, leka 'me u tla fumana motsoako o motle oa "cardio" e matla le tse ling tse tsamaeang butle, tse betliloeng, joalo ka lepolanka ho pike le maoto a mantlha. Tloaelo ena e ntle bakeng sa boikoetliso ba mahareng kapa bo tsoetseng pele ba ntseng ba le tseleng.

Koetliso ea Tabata Cardio ntle le lisebelisoa

Ke eng e betere ho feta mokoetlisi a le mong ea u thabisang? Tse peli, ehlile! Ho ikoetliseng hona, Mokoetlisi Kozak le Claudia oa Heart and Soul Fitness (HASfit) ba u boloka u khothetse. Tloaelo ea bona e etsoa ka mokhoa oa Tabata - ho bolelang hore ho ikoetlisa ka makhetlo a mane ho ea morao ho etsoa metsotsoana e 20 kaofela, e lateloa ke metsotsoana e 10 ea phomolo. Claudia o etsa mefuta e mengata e fetotsoeng ea boikoetliso, khetho e ntle bakeng sa ba qalang. Empa haeba o hloka phephetso, latela Koetlisi Kozak. Selekanyi se sebetsang skrineng se u thusa ho lula u le teng, 'me mantsoe a khothatsang a etsa bonnete ba hore o khomarela eona ho fihlela qetellong.

Ho ikoetlisa ka 'mele o tletseng lapeng le Katie Corio

Setsebi sa 'mele le mohatelli Katie Corio o arolelana boikoetliso ba' mele bo phethahetseng bo ka phetheloang ka jareteng ea hau. Ho na le motsamao o le mong o hlokang boima bo eketsehileng, empa Katie o ba le boqapi mme o ts'oara setulo ka ntle ho phethela mechini ea hae e hatisang. Hopola hore seo u se bonang videong ke potoloho e le 'ngoe feela,' me Katie o bonts'a hore o tla e phethela makhetlo a mang a mabeli bakeng sa makhetlo a mararo. Ka sebele o etsa hore e shebahala e le bonolo - leka mokhoa ona haeba o le sebapali se mahareng kapa se tsoetseng pele feela.

Metabolism Ho matlafatsa Hoseng Hoseng HIIT

Christine Salus o ts'episa balateli ba hae hore boikoetliso bona ba HIIT ba metsotso e 20 e ke ke ea ba boikoetliso bo sebetsang feela, empa bo tla matlafatsa metabolism ea hau ka linako tsa HIIT tse chesang likhalori leha o qeta ho ikoetlisa. U tla hloka sete ea li-dumbbells, kettlebell (kapa dumbbell e boima haholo), le setulo ho sebetsa 'moho le Christine ea etsang motswako oa likhaohano tsa pelo le matla a tsamaeang ka boima ba' mele. U tla bona litsamaiso joalo ka li-pushup tse sekametseng ('molai!), Mapheo a boima, le motsamao oo motho e mong le e mong ao ratang ka ho fetesisa: li-burpees. Christine o sa tsoa phatlalatsa hore o nka khefu ho tsoa livideong tsa YouTube ka lebaka la mathata a mang a bophelo bo botle, ka hona, sheba lintlha tsa hae tse fetileng bakeng sa maikutlo a mang.

Koetliso ea 'mele ea Bikini

Hore na o ikemiselitse ho fumana "boea bo itokiselitseng lebopong" kapa che, boikoetliso bona ba 'mele e ntse e tla u thusa ho ikutloa hantle letlalong la hau. Tloaelo ena ea GymRa e kenyelletsa 'mele o felletseng joalo ka li-squats le litebele ho lebisa lihlopha tsa mesifa e mengata ka nako e le ngoe, haholoholo mokokotlo oa hau. Etsa bonnete ba hore o kenya letsoho mesifa eo ka hohle ho fumana litholoana tse ntle. Ho tsepamisa maikutlo ho ikoetlisa ho cardio ho tla nyolla matla a hau - etsa bonnete ba hore u futhumetse pele ho nako ha mokoetlisi a qala ho sebetsa.

Boikoetliso ba 'Mele oa Nako ea' Nete

Ka balateli ba fetang limilione tse 2 ho Instagram, u ka re mokoetlisi Lyzabeth Lopez o tseba ho hong kapa tse peli ka boikoetliso. Mme ka li-curve tse sa tloheleng, hape ke khothatso ho basali ba bangata lefats'eng ka bophara. Mosebetsi oa hae oa ho ikoetlisa ka metsotso e 20 o shebana le ho aha matla joalo ka pushups le linako tsa cardio mme, ehlile, ke mosebetsi o mongata oa khapo ho fihlela palo ea hourglass. Boikoetliso bo tsoetseng pele bo lokela ho ba le ropo ea ho qhomela le kettlebell e fumanehang - ba qalang ba hantle ntle le lisebelisoa. Likarolo tse tharo tsa boikoetliso bo robeli ka phetelo le tataiso ea Lyzabeth li tla u shebahala 'me u ikutloe u thabile kapele.

Runtastic Fitness Cardio Chesa

Mekhoa e leshome ea ho ikoetlisa ka motsotso o le mong, e phetoa habeli. Ha ho na letho le ka bang bonolo, na? Mme leha lebitso le le teng, Runtastic Fitness ha se ea limathi feela - ke ea mang kapa mang ea batlang ho chesa likhalori tse 'maloa nakong ea bona. Empa haeba u ikutloa u batla ho otla mabatooa nakong e tlang e seng hole haholo, boikoetliso bona bo tla u thusa ho mamella le ho chesa likhalori tse ling. Ba qalang ba ka fetola habonolo boikoetliso ba mokoetlisi Lunden, 'me batho ba ikoetlisang ka thata ba ka eketsa boima bakeng sa phephetso e eketsehileng.

Metsotso e 12 e tukang mafura a Cardio Core bodyweight

Haeba u batla boikoetliso bo potlakileng, bo chesang mafura bo kopanyang cardio le ho matlafatsa mantlha, video ena e tsoang ho Fit Bottomed Girls ke ea hau. Ho na le Sean Vigue, boikoetliso bona bo kenyelletsa mekhahlelo ea khale joalo ka mapolanka, ho qhomela squats, le phapang ea li-situp tse bululetsoeng ke Pilates. Re ile ra botsa sehlopha sa Fit Bottomed Girls hore na ba rata eng ka ho ikoetlisa e ka bang metsotso e 20 kapa ka tlase mme ba re: “Rea rata hore ba batla ba le khuts'oane ebile ba le bonolo ho lekana letsatsi la hau, empa hape, haeba u lula u le matla haholo , ba ka u fumanela litholoana tse ntle! ”

17-Minute No-Equipment Sesebelisoa sa Potoloho ea 'Mele

Jessica Smith o tsejoa ka lenaneo la hae la phetoho ea Walk Strong la libeke tse tšeletseng bakeng sa ho theola boima ba 'mele,' me tloaelo ena e khuts'oane e tlatsetsa haholo ho seo. Hore na o petelitsoe ka nako kapa u ntse u tsamaea, boikoetliso bona ho Jessica Smith TV bo u fa boiphihlelo ba 'mele, boikoetliso ba potoloho ka metsotso e 17 - ha ho na lisebelisoa tse hlokahalang. E ntle bakeng sa ba qalang, tloaelo ea Jessica e na le mesebetsi e mengata ea mantlha le tšusumetso e tlase ea pelo. E phahamisa ka ho eketsa ho qhomela kapa ho ts'oara dumbbell nakong ea likhetho tse khethiloeng. Sheba livideo tse ling tsa Jessica bakeng sa boikoetliso bo bonolo le ho feta lapeng.

15-Minute HIIT Koetliso

Haeba u labalabela matla, boikoetliso ba HIIT ba metsotso e 15 ke ba hao. U tla phethela lihlopha tse peli tsa boikoetliso bo 12 - metsotsoana e 20 ho ea pele, metsotsoana e 10 e felile - ka warmup le cooldown e kenyelelitsoe. Ha ho hlokahale thepa. Nakong ea video, mokoetlisi Daniel Segars ou hopotsa hore "Ho etsa HIIT ha se taba ea ho ipolaea feela. Ke ka ho leka ho etsa hore e 'ngoe le e' ngoe ea tsona e hloeke le ka thata kamoo u ka khonang. " 'Me ka ho phatloha ho kang li-burpees le ho tlola ha linaleli, u na le bonnete ba ho chesa likhalori mme u sebetse mofufutso.

ModelFIT Legs le Bum Workout

Pejana selemong sena, mothehi oa ModelFIT Vanessa Packer o ile a ikopanya le Sweaty Betty ea feshene ea boikoetliso ho etsa mesebetsi e 'meli e khethehileng bakeng sa sebaka sa feshene. E 'ngoe ea boikoetliso ke mokhoa ona o matla oa metsotso e 20 oa leoto le boikoetliso. Sebakeng sa mekhahlelo e meholo, e phatlohang joalo ka li-burpees kapa squats squats, mokhoa oa ModelFIT o theola metsamao ka mekhahlelo e menyenyane le e ikhethileng. Lisebelisoa tse khothalletsoang li kenyelletsa litekanyo tsa boima ba lik'hilograma tse 3 le boima ba boima ba lik'hilograma tse 2. E ntle bakeng sa ba qalang, empa e thata ka bolotsana bakeng sa boikoetliso bo nang le boiphihlelo.

Metsotso e 12 ea Booty Burn le Karena!

Haeba u batla ho tiisa mokokotlo oa hao o ka morao, boikoetliso bona ba matla ba metsotso e 12 ke mothehi oa Tone It Up, Karena Dawn, o hlapolla khapo ea hau a sebelisa sehlopha sa boikoetliso le mmete. Mabapi le ho ikoetlisa, Dawn o re "Ka sebele ena ke khapo e chesoang!" U tla shebella setono sa hau ka mahlakore a fapaneng ha u ntse u qhoqha, u lunge, 'me u phahamisa tsela ea hau ho fihlela sepheo sa hau sa boikoetliso. E etse hore e be thata le ho feta ka ho lokisa tsitsipano ea lihlopha ka nepo.

Bothata ba 5-Minute Booty le Nicky Holender

Ho LIVESTRONG.COM phephetso ea thepa e hapuoeng ea metsotso e 5, mokoetlisi ea tummeng le sebapali sa bolo sa bolo ea maoto, Nicky Holender ha a senye nako ho u bontša mokhoa oa ho tiisa le ho benya li-glute tsa hau u sebelisa boima ba 'mele oa hau feela. Video ena ke khetho e ntle haholo ea ho lata tush ea hau ha u na le nako e nyane haholo ea ho e boloka, 'me e kenyelletsa ho sisinyeha joalo ka borokho ba glute le khapo ea leoto le le leng e phahamisang. Kenyelletsa tatellano ena e khuts'oane ha u ikoetlisa makhetlo a 'maloa ka beke, kapa u kopane le cardio bakeng sa khetho e potileng. Itokisetse ho tlosoa!

Metsotso e 15 Metsotso e tšeletseng ea ho ikoetlisa ka lapeng

Tloaelo e 'ngoe ea mahala e tsoang ho Millionaire Hoy, boikoetliso bona ba metsotso e 15 bo loketse hang ka mor'a boikoetliso haeba u batla ho lebisa abs ea hau. Ho pholletsa le boikoetliso bona ba mantlha ba lapeng, Hoy o fana ka litaelo tsa ho eketsa kapa ho fokotsa matla a hau ho latela boemo ba hau ba boikoetliso, ka hona e ntle ho mang kapa mang. Ha ho na lisebelisoa tse hlokahalang ho chesa ka ena, 'me lintlha tse thusang botlaaseng ba skrineng li u bontša se latelang hore u tsebe ho itokisetsa kelellong.

Koetliso ea Sarah Ultimate Booty Boot Camp

Ka video ena ea metsotso e 12, mokoetlisi ea netefalitsoeng le mokoetlisi ea felletseng oa bophelo bo botle Sarah Dussault o fana ka maikutlo a macha ka boikoetliso ba boot camp, ha ho na lisebelisoa tse hlokahalang. O qala ka boikoetliso bo le bong 'me o sebetsa ho fihlela ho tse tšeletseng ka tatellano bakeng sa ho chesa khapo e matla. Dussault e fana ka ntlha ena ho fokotsa nako ea hau ea ho ikoetlisa: "Ho ea ka koetliso e khuts'oane ho sebetsa feela, ka maikutlo a ka, haeba u sebetsa ka thata. Li ka sebetsa hantle ho feta ho ikoetlisa ka nako e telele - u lokela ho ikitlaetsa ka hohle! ”

Koetliso ea bohlanya ba metsotso e leshome le metso e 'meli

U tla sebetsana le mofufutso o le mong le 'mele ona o sithabetsang khalori oa' mele oa HIIT ka tumello ea BodyRock. Tse leshome le metso e 'meli li tsamaea ka metsotso e 12 li se na lisebelisoa. E tla etsa hore pelo ea hau e pompe le mesifa e tuke. Boloka tlaleho ea li-reps tse phethetsoeng 'me u leke ho otla ka hohle kamoo u ka khonang ho latela. Lisa-Marie Zbozen, moamoheli oa BodyRock.TV, oa re bolella, "Mosebetsi oa rona ke metsotso e 12 ea koetliso ea HIIT e kentsoeng. Ka mor'a metsotso e 12, u ka ikoetlisa ka ho feletseng, 'meleng o phethahetseng bakeng sa ho lahleheloa ke mafura le boemo bo batsi. ”

Belly Flat Flat 10-Minute Workout

Ho ikoetlisa e ka ba phephetso, empa metsotso e 10 ea khonahala! Boikoetliso bona ba BexLife's Rebekah Borucki bo na le linako tsa boikoetliso ba metsotsoana e 40 tse lateloang ke metsotsoana e 20 ea phomolo. Borucki eu fa lintlha tsa sebopeho, mokhoa le ho phefumoloha ka maemo a fapaneng a mmele. Hape, ha u na ho hloka lisebelisoa. “Haeba u ka utloa pelo ea hau e otla ka matla, hoa hlolla! Seo se bolela hore o fumana pelo le matla, "o re. Eketsa sena qetellong ea thuto ea pelo kapa matla kapa hona joale, sebelisa nako ea hau hantle ka pel'a TV 'me u fufulelwe.

Ho ikoetlisa ka mafura a tlase

Bakeng sa batho ba bangata, ho thatafatsa mpa ea bona e ka tlase ho thata ka ho fetesisa. Boikoetliso bona ba metsotso e 8 ke SteadyHealth bo tla u thusa hore u atamele haufi le sepheo sa hau sa 'mele kapa tahlehelo ea boima ba' mele. Hammoho le phepo e nepahetseng, phepo e nepahetseng le puso ea boikoetliso, tloaelo ena e khuts'oane e ka u thusa ho batalatsa sebaka seo se ka mpeng. Video ena e fana ka lintlha tse thusang palo ea batho bao u lokelang ho ba le bona hape, 'me e u bontša hore na boikoetliso bo itseng bo tla lebisa mesifa efe.E eketsa ho fihlela qetellong ea boikoetliso ba hau ho fumana chelete e ngata bakeng sa buck ea hau.

Metsotso e 10 le Dino 2

E bululetsoe ke ho lelera ka maeto, barre3 e thehile sesebelisoa sena se se nang thepa e ngata haholo, boikoetliso ba metsotso e 10. Hore na o ea khoebong kapa boithabisong, ha ho hlokahale hore u sekisetse lipheo tsa hau tsa boikoetliso ka seboka sena sa mofufutso oa 'mele o felletseng se nang le Dino Malvone, mookameli oa studio ea barre3 West Village. Blending yoga, Pilates, cardio le koetliso ea boima, barre3 e na le ho ikoetlisa ka makhetlo a 20 kapa ka tlase. Malvone o re: "Li potlakile, li sebetsa hantle, 'me u ka li etsa kae kapa kae - tafoleng ea hau, benche ea serapa sa boikhathollo, kamore ea hotele. Ba qalang ba tla fumana sena e le phephetso, empa boikoetliso bo nang le boiphihlelo ba lokela ho fumana tloaelo e nepahetse.

Cardio ho Slim le Sculpt Bod hao!

Ka video ena ea CosmoBody, Astrid Swan eu tataisa kemisong e matla ea pelo ea metsotso e 11. Haeba u morati oa burpee, boikoetliso bona ke ba hau - e na le lihlopha tse 'maloa tsa boikoetliso ho etsa hore mali a hau a pompe le ho phatloha likhalori. Swan e rata ho ikoetlisa ka nako e khuts'oane hobane e bonolo ebile hangata e sebetsa hantle ho feta ho ikoetlisa halelele, moo matla a hau a ka fokotsehang ha o khathala. Ha u na ho hloka lisebelisoa leha e le life empa ka sebele u tla hloka boikemisetso ba hau ba ho atleha!