Likoetliso tse Molemohali tsa Boikoetliso ba Boikoetliso ba Batho ba Petsana

Litaba

• Etsa Cardio Ntle le Mochini
• Eba le Moralo oa Backup
• Fetola Reps ea Hao ho Sebelisa Boima bo le bong Feela
• Tšoara Kettlebell
• Khetha tse 2 'me u tsamaee
• Litaelo tsa ho ikoetlisa Karolo ea 1
• Litaelo tsa ho ikoetlisa Karolo ea 2
• Tse ling ho SHAPE.com:
• Tlhahlobo bakeng sa

Bakeng sa ba seng ba ntse ba rata ho ikoetlisa, toro e bohloko ea Pherekhong: Boikemisetso ba Selemo se Secha bo feta boikoetliso ba hau, bo tlama lisebelisoa 'me boikoetliso ba metsotso e 30 bo nka nako e fetang hora. Ba tla be ba tsamaile ka Hlakola… ha u ka tsoela pele.

Tharollo e le 'ngoe: Leka thuto ea mahala le mokoetlisi. Jared Meachem, Motsamaisi oa Litšebeletso tsa Boikoetliso Setsing sa boikoetliso ba Sky Fitness & Wellbeing o re: "Ba tla tseba ho feta har'a bongata hantle ho feta kamoo u neng u ka khona u le mong…. U ka fumana monyetla oa ho leka boikoetliso bo bocha, kapa oa ba le lenaneo le lecha le u etselitseng liboka tse 'maloa feela. "O ka tataisa mokoetlisi hore a u hlahisetse lenaneo le sa hlokeng ts'ebeliso ea lisebelisoa, kahoo o ka le etsa ka nako efe kapa efe ea letsatsi ntle le ho ema moleng."

Haeba boikoetliso ba hau bo sa fane ka linako tsa mahala - kapa o mpe o ee feela o leke maano ana a ho etsa kemiso ea ho ikoetlisa ka Pherekhong e qobang mela hore e o lekane, o potlake… o sa ferekane.

Etsa Cardio Ntle le Mochini

Mehala ea mechini e hatellang, li-elliptical le libaesekele tse emeng ke tse mpe ka ho fetesisa-mme li ka nka metsotso e 30 kapa ho feta ho li hlakola. Etsa qeto ea ho tsamaea ntle le mochini 'me u fumane boikoetliso bo matla ba ho ikoetlisa ntle le sekhechana sa lisebelisoa.

Mike Wunsch, motsamaisi oa ts'ebetso ho Results Fitness e Santa Clarita, CA o re: "Ntho e bonolo ka ho fetesisa ke ho theha potoloho ea boikoetliso ba tse peli ho isa ho tse 'ne." Wunsch o kenya bareki ba hae ho bafani ba maemo a holimo selemo ho pota bakeng sa cardio le conditioning. O khothaletsa ho ikoetlisa metsotsoana e 20, o ikemiselitse ho pheta-pheta ha 1 ka motsotsoana. Phomola metsotsoana e 20, ebe o fetela boikoetlisong bo latelang.

O re: "Leka li-squats, li-jacks tse tlohang, pushups, le li-squat thripes." (Litaelo tse felletseng bakeng sa boikoetliso bohle sengolong sena li thathamisitsoe leqepheng la ho qetela.) Qala ka mekhahlelo e meraro kapa e mene ea boikoetliso bohle, u sebetse ho fihlela ho mekhahlelo e mehlano ho isa ho e 10 kaofela.

Eba le Moralo oa Backup

Haeba u se u ipehetse litekanyo tsa boima ba 'mele kapa u na le moralo oa koetliso eo u' nileng ua e latela, tlisa moralo oa ho boloka chelete kapa tse peli bakeng sa boikoetliso bo bong le bo bong boikoetlisong ba hau ho qoba ho thelisoa ke mohala, ho bolela Craig Ballantyne, CSCS, mong'a TurbulenceTraining.com.

"Haeba sepheo sa hau ke ho fumana mesifa le ho lahleheloa ke mafura, ka hona ha ho hlokahale hore u tšoenyehe ka boikoetliso bo nepahetseng," o re ke mokhoa oa motsamao feela. Haeba u ne u rerile ho etsa mochini oa khatiso oa benche, itokisetse ho chencha ka har'a mechini ea dumbbell. Ha ho na libolo tsa Switzerland bakeng sa li-extensions tsa noka? Leka boikoetliso ka leoto le le leng bencheng.

Ho na le bonase, Ballantyne o re: "Ho fetola boikoetliso ba hau ka boikoetliso bo bocha ho ka lebisa liphetohong tse ncha 'meleng oa hau."

Fetola Reps ea Hao ho Sebelisa Boima bo le bong Feela

Tsela e molemohali ea ho qoba mekhoa ea boikoetliso ke hore u se ke ua sisinyeha: Ho e-na le ho loanela li-dumbbells tse fapaneng, etsa moralo oa ho ikoetlisa moo u sebelisang boima bo tšoanang bakeng sa mehato eohle, ho bolela Nick Tumminello, mokoetlisi oa matla le boemo ba Florida le mongoli oa li-DVD. ho kenyelletsa Koetliso ea Matla bakeng sa Tahlehelo ea Mafura & Conditioning.

O re: "Kopanya mochini o rarahaneng. E o lumella ho aha potoloho eohle ea boikoetliso e ipapisitse le sesebelisoa se le seng." "Khutsufatsa 'mele oa hau ho kena mokhatlong o sutumetsang, motsamao oa' mele o tlase, le motsamao oa mantlha. Khetha boikoetliso bo otlang e 'ngoe le e' ngoe ka li-dumbbells tse le 'ngoe."

Mohlala, Tumminello o fana ka maikutlo a likhatiso tsa mahetla (ho sututsa), mela e kobehileng ea dumbbell (ho hula), squats (maoto), le dumbbell chops (mantlha). Khetha boima bo le bong bakeng sa metsamao eohle e mene.

O re: "Haeba u na le li-dumbbells tse peli tsa li-lb tse 25, ho tla ba bonolo ho feta mechini e hatisang mahetla-ho etsa likhahla tse phahameng ho feta moo u tsamaeang ka matla, joalo ka li-squats, 'me u fokotse tse fokolang." Bakeng sa boikoetliso bo bong le bo bong, etsa makhetlo a ka tlase ho a tšeletseng ho isa ho a robeli ka sete, 'me u se ke ua feta 20 ho isa ho 25.

O re: "Se ke oa roba lipakeng tsa boikoetliso." Ho e-na le hoo, qeta mekhahlelo eohle e mene, ebe u phomola metsotsoana e 90 ho isa ho metsotso e 3. Pheta tatellano eohle ka makhetlo a mangata kamoo u ka khonang metsotso e 12, kapa u etse mekoloko e 4 kapa e 5.

Ha u iketsetsa potoloho, khetha mekhoa e rarahaneng e sebelisang lihlopha tse ngata tsa mesifa le rep e 'ngoe le e' ngoe, ho bolela Jeremy Frisch, mong le motsamaisi oa Achieve Performance Training e Clinton, Mass. tobetsa kapa ho kobeha ho ea litulong tsa dumbbell, mohlala. Moetso o ratoang haholo ke Frisch: Ba leshome ba pheta-pheta e 'ngoe le e' ngoe ea li-dumbbell squats, li-press tsa dumbbell, mela e kobehileng, mats'oafo a dumbbell, le pushups kapa pushups e phahameng.

Tšoara Kettlebell

Mona ke moo thuto ea mahala e ka thusang: E-ba le mokoetlisi a u rute lintho tsa motheo tsa kettlebell, 'me u ka koetlisa matla le cardio hammoho le boima bo le bong bo bōpehileng joaloka bolo. Haeba u se u ntse u tseba 'me u kholisehile ka mofuta oa kettlebell, Wunsch e re u ka etsa likhahla tsa kettlebell swings e le ho ikoetlisa ka botlalo.

O re: "Haeba u etsa metsotsoana e 30, u phomole metsotsoana e 30, ebe u pheta metsotso e 10, eo e ka ba mophethi ea makatsang."

Haeba u thahasella ho aha boikoetliso bo felletseng ba ho tsamaea le eona, o fana ka tlhahiso ea sena: "kettlebell swings, squats squats", "press press" le "squat thrust".

Khetha tse 2 'me u tsamaee

Haeba sebaka le lisebelisoa li fokola, u seke oa tšaba ho li boloka li le bonolo, Ballantyne o re. U ka fumana boikoetliso bo botle ka ho etsa li-sete tse ngata tsa boikoetliso ba mantlha ho fapana le ho etsa metsamao e mengata e fapaneng.

O re: "Ke ne nke ke ka ba le bothata ba ho khutlela morao le ho ea pakeng tsa mechine ea khatiso ea sefuba sa dumbbell le mela ea dumbbell bakeng sa lihlopha tse 6 ka 'ngoe, ebe ke qeta ka li-pushups le li-chinups pele ke li bitsa letsatsi," o re.

Fetoha lipakeng tsa boikoetliso bo loantšanang 'me u etse lihlopha tse ngata bakeng sa boikoetliso bo potlakileng le bo sebetsang. Lihlopha tse ling tse ka etsang boithapollo bo felletseng: Dumbbell squats e nang le likhatiso tsa mahetla, mela ea dumbbell e nang le pushups, dumbbell lunges ka likhatiso tsa sefuba.

Litaelo tsa ho ikoetlisa Karolo ea 1

Pushup:

Nka boemo ba pushup ea khale: maoto a otlolohile, matsoho ka tlasa mahetla a hau. Ho boloka 'mele oa hau o le thata, theola ho fihlela sefuba sa hao se fihla fatše. Khutlela morao ho fihlela matsoho a hau a atolosoa. Haeba sena se le thata haholo, leka pushup e phahameng, ka matsoho a hao a phahamisitsoe mohatong kapa bencheng. Tlanya mona ho shebella video ea joang.

Squat Thrust: Ema maoto a hao a arohane ka mahetla 'me matsoho a hao mahlakoreng a hao. Sutumelletsa letheka morao, koba mangole, 'me u theole' mele oa hau ka botebo kamoo u ka khonang ka har'a squat. Hona joale raha maoto a hau morao hore o tle o be boemong ba pushup, ebe o khutlisetsa maoto a hau kapele ho squat. Ema kapele 'me u phete ts'ebetso eohle. Tobetsa mona ho shebella video ea mokhoa oa ho etsa.

Setulo Dip: Beha matsoho a hao ka mor'a hao moeling oa benche kapa setulo 'me maoto a hao a le fatše maoto a seng makae ka pel'a hao. Theola 'mele oa hau ho fihlela matsoho a hao a ka holimo a batla a bapile le fatše. Khefutsa, ebe o tobetsa morao ho ea boemong ba ho qala. Tlanya mona ho shebella video ea joang.

Katoloso ea Leoto la leoto le le leng: Robala ka mokokotlong ka serethe sa leqele bencheng 'me leoto la hao le letona le otlolohe moeeng. Phahamisa letheka ka ho penya serethe sa leqele ka bencheng; 'mele oa hau o lokela ho theha mola o otlolohileng ho tloha mahetleng ho ea mangoleng. Theola 'mele oa hau,' me u phete. Tlanya mona ho bona video ea joang.

Tobetsa Mahetla a Dumbbell: Tšoara li-dumbbells tse peli ka ntle ho mahetla a hau, 'me matsoho a hao a kobehile' me liatla li shebane. Beha maoto a hao ka bophara ba mahetla, 'me u khumame mangole hanyenyane. Tobetsa litekanyo holimo ho fihlela matsoho a otlolohile ka botlalo. Butle-butle li-dumbbells ho khutlela sebakeng sa pele. Tlanya mona ho bona video ea joang.

Dumbbell Bent-Over Row: Ema ka dumbbell letsohong le leng le le leng, maoto a bophara ba letheka. Koba ka mangole, u sutumelletsa letheka la hao morao ho fihlela mokokotlo oa hao o lekana le fatše, matsoho a leketlile ho latela mahetla a hao, liatla ka hare. Khutlisetsa matsoho a hau ho leketlile, 'me u phete. Tobetsa mona ho bona video ea mokhoa oa ho etsa.

Sehlopha sa Dumbbell: Tšoara li-dumbbells ka mahlakoreng a hao, liatla ka hare. Khutlela morao sebakeng sa ho qala. Tobetsa mona ho bona video ea mokhoa oa ho etsa.

Khutlela morao ho qala

Litaelo tsa ho ikoetlisa Karolo ea 2

Sekhahla sa Dumbbell:

Tšoara bolo e boima kapa dumbbell ka matsoho ka bobeli ka pel'a sefubeng, matsoho a otlolohile, 'me u eme u otlolohile ka maoto. Koba mangole ka bobeli mme u otlolle maoto ka ho le letšehali, u theole bolo (kapa dumbbell) ka lehlakoreng la hao le letšehali. Hang-hang otlolla maoto, phahamisa boima ba 'mele holim'a hau,' me u khelohe ka ho le letona. Pheta bakeng sa li-reps tsohle, ebe u chencha mahlakore (potoloha ka lehlakoreng le leng).

Kettlebell Swing: Ema ka maoto a hao ho feta bophara ba mahetla ka thōko. Tšoara ketlele ea singel matsoho ka bobeli, matsoho a leketlile ka pel'a hau. Sutumelletsa letheka morao 'me u theole boima ba' mele pakeng tsa maoto a hau ho fihlela o le tlasa mofeng oa hau. Khutlela morao sebakeng se emeng 'me u phahamise boima ho fihlela sefubeng, u boloka matsoho a otlolohile. E-ea karabong ea hau e latelang 'me u tsoele pele ka lebelo le lebelo. Tobetsa mona ho bona video ea mokhoa oa ho etsa.

Kettlebell Goblet Squat: Tšoaea dumbbell kapa kettlebell ka pel'a sefuba sa hau, ka litsoeng tsa hau li koalehile. Sutumelletsa letheka la hao morao 'me u khumame mangole ho squat, u boloke boima ba' mele oa hao lirethe. Tšoaea morao ka lirethe tsa hau ho ea sebakeng sa pele, 'me u phete.

Tobetsa ka holimo ho Kettlebell: Tšoara kettlebell ka ntle ho lehetla la hao, letsoho la hao le kobehile, palema e shebile ka hare. Bea maoto a hao ka bophara ba mahetla ebe u khumama ka hanyane. Tobetsa kettlebell ho fihlela letsoho le otlolohile.

Tsamaea le Tobetsa: Ema u shebane le mohato kapa benche, u tšoere li-dumbbells mahetleng a hau. Beha leoto le le leng mohatong ebe o sutumetsa serethe sa hao ho phahamisa leoto le leng ho ea mohato. Ka holimo ho motsamao, tobetsa li-dumbbells ka kotloloho holimo. Khutlisetsa matsoho mahetleng 'me u theohele setulong sa ho qala. Qetella reps ka leoto le le leng pele u chencha maoto le ho pheta boikoetliso.

Lunge le Tobetsa: U tšoere li-dumbbells mahetleng a hao u eme, nka mohato o moholo ho ea pele ka leoto le le leng. Ha serope sa hao se ka pele se tšoana le fatše 'me lengole la hao le ka morao le le fatše, tobetsa litekanyo holimo. Khutlisetsa litekanyo mahetleng a hao ebe u khutlela morao sebakeng sa qalo. Pheta ka leoto le leng.

Khutlela ho qala

Tse ling ho SHAPE.com:

Mekhoa e 12 ea Boikoetliso e Lokelang ho Lebeloa ka 2012

Metsotso e 10 ea mahala ea Killer Abs

Livideo tsa Best Workout ho YouTube

2012 SHAPE Ultimate Fitness Bothata

Khutlela ho qala

Tlhahlobo bakeng sa