Lisebelisoa tsa Bob Harper tseo u li Ratang, Kakaretso ea 'Mele, Etsa-kae kapa kae moo u ikoetlisang teng

Litaba

• Bob Harper's No-Equipment Core Blaster Workout
• Sututsa
• Ho hloa lithaba
• Moea Squat
• Lula
• Phomola
• Tlhahlobo bakeng sa

Tsamaea ho ikoetlisa ka boholo bo felletseng mme ho na le litekanyo le mechini ea mahala ho feta kamoo batho ba bangata ba tsebang hore na ba etseng ka eona. Ho na le li-kettlebell le lihlopha tsa ho hanyetsa, lithapo tsa ntoa, le libolo tsa Bosu-'me ke ntlha feela ea lisebelisoa tsa boikoetliso ba leqhoa. Le ha lisebelisoa tsena kaofela li ka phephetsa 'mele oa hau le matla a hau ka litsela tse ncha, ha ua tlameha ho thatafatsa tloaelo ea hau ea ho ikoetlisa hore u ikoetlise hantle. Ha e le hantle, ho na le "sesebelisoa" se le seng feela seo u se hlokang: 'mele oa hau.

Boikoetliso ba 'mele ke motheo oa boikoetliso bofe kapa bofe. Ke ka lebaka lena Bob Harper, mokoetlisi, botho ba 'mele oa TV, le sengoli sa buka e ncha Lijo tsa Super Carb, o ile a khetha mehato e mene e bonolo ea boima ba 'mele e le boikoetliso ba hae ba ho ikoetlisa bakeng sa boikoetliso ba 'mele ka ho feletseng bo tsepamisitseng maikutlo haholo-holo ho phatloleng pelo ea hao le ho phahamisa lebelo la pelo ea hao. (E amanang: Phephetso ea Cardio HIIT ea Matsatsi a 30 e netefalitsoeng ho matlafatsa sekhahla sa pelo ea hau)

Harper o re: "Boikoetliso bona bo ka etsoa neng kapa neng, kae kapa kae, ntle le lisebelisoa, ka hona ho bonolo ho kenella letsatsing la hau ho sa tsotelehe hore na o phathahane hakae." Hobaneng boikoetliso bona, ka kotloloho? O re: "Li shebile hantle lihlopha tsohle tsa mesifa 'me li fana ka boikoetliso bo botle ba pelo." Ho feta moo, o tla makatsoa ke ho tseba hore e 'ngoe le e' ngoe ea li-zeros tsa boima ba 'mele e kahara mesifa ea mantlha ka lehlakoreng le leng, ka hona o ka chesa li-abs mme oa eketsa mamello ea hau ka nako e le' ngoe.

Harper o re: "Motsoako oa boikoetliso ba mmele o holimo le o tlase, hammoho le metsamao e sebetsang, e etsa hore e be mokhoa o thata empa o potlakileng hape o sebetsang oa ho koetlisa."

U hloka ho fetoloa? Harper o arolelana hore na boikoetliso bo bong le bo bong bo ka fetoloa joang hore o tsebe ho phethela potoloho ka polokeho. Haeba u batla ho etsa hore boikoetliso bona ba boima ba 'mele bo be boima, phahamisa ka ho eketsa litekanyo: Tšoara dumbbell nakong ea li-squats kapa sebelisa litekanyo tsa maqaqailana ha u hloella lithaba. U ka boela ua eketsa bothata ba li-sit-ups tsa setso ka ho beha matsoho ka morao ho hlooho ea hau ho e-na le ho tšela ka pel'a sefuba sa hau.

Bob Harper's No-Equipment Core Blaster Workout

Kamoo e sebetsang kateng: Potoloho e latela moralo oa AMRAP (lipotoloho tse ngata kamoo ho ka khonehang). Qetella boikoetliso bo bong le bo bong bo latelang, ho tsamaea kapele kamoo ho ka khonehang ho phethela reps eo u e filoeng. Tsamaea ka ho toba ho tloha boikoetliso bo bong ho ea ho bo bong ntle le ho emisa, ebe u phomola ha ho hlokahala (e-ba hlokolosi hore u se ke ua lumella lebelo la pelo ea hau ho theoha haholo) pele u qala potoloho hape. Sepheo ke ho qeta nako e ngata ea potoloho ka hohle kamoo ho ka khonehang ka metsotso e 20 kapa e 30 (ho itšetlehile ka hore na u batla ho ikoetlisa nako e kae).

Sututsa

10 reps

Phetoho: o khumama ka mangole

Ho hloa lithaba

20 reps

Phetoho: fokotsa lebelo; phahamisa matsoho holim'a setulo kapa stepper

Moea Squat

10 reps

Phetolo: chenchana lunges

Lula

20 reps

Phetoho: mefuta e nyane ea motsamao

Phomola

U batla mehopolo ea hore na u ka etsa joang ho folisa le ho fola ho tsoa mesebetsing ea hau? Hlahloba EatingWell.com bakeng sa lipepepe tse peli ho tsoa bukeng e ncha ea Harper-parfait ea Greek yogurt bakeng sa matla a pele ho ikoetlisa le seno sa protheine se nang le tatso ea almonde ho fa mesifa ea hau phomolo eo ba e hlokang kamora ho ikoetlisa.

Tlhahlobo bakeng sa