Bob Harper's Bikini Body Cardio Ho ikoetlisa

Litaba

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Mesifa e monate. Mesifa e se nang mafura ka holim'a eona e sexier (haholo ha o le ka bikini ea hau). Kenya koetliso ena ea Cardio e tsoang ho Bob Harper ho ikoetlisetsa 'mele oa hau oa bikini ho fumana' mele o mosesane, o nang le molumo o etsang hore o ikutloe o le motle ka likotoana tse peli tseo o li ratang haholo (le tse ling tsohle). Bakeng sa liphetho tse ntle, etsa e 'ngoe ea boikoetliso ba cardio e phatlohang mafura ka tlase ho makhetlo a mane kapa a mahlano ka beke. Bakeng sa boholo ba tsona, u tla sebelisa Rate ea Perceived Exertion (RPE) joalo ka tataiso. RPE ea 1 e lekana le ho robala betheng; 10 e ntse e matha ka lebelo la bese.

Bob Harper's Bikini 'Mele oa Cardio Workout #1: Lipotoloho

Morero oa matla oa Bikini Body Countdown (BBC) o se o thehiloe e le potoloho, hobane ha u phomole pakeng tsa ho falla (ho hlakile hore, haeba u hloka ho hema, e-ea bakeng sa eona). Empa hape o ka chencha pakeng tsa ho etsa matla a tsamaeang le cardio (mohlala, ho tlola thapo kapa ho etsa bohato bo holimo bencheng). Kenya feela metsotsoana e 30 motsotso oa cardio lipakeng tsa sete e ngoe le e 'ngoe ea boikoetliso ba' mele ea Bikini 'me u phomole qetellong ea potoloho ka' ngoe.

Bob Harper's Bikini Body Cardio Workout # 2: Likheo

Habeli ka beke, etsa boikoetliso bona ba nakoana ka mofuta ofe kapa ofe oa cardio. Haeba u e etsa kahare mochining, sebelisa likonopo tsa lebelo, ho hanela le / kapa ho sekamela ho eketsa matla. Bakeng sa boikoetliso bo bokhuts'oane bo hlileng bo lefelloang, sheba meralo ea koetliso ea nako.

Bob Harper's Bikini Body Cardio Workout # 3: Lithaba

Hang kapa habeli ka beke, phahamisa tšekamelo / khanyetso 'me u matlafatse le ho theosa le maralla a seng makae a metsotso e 4 ho isa ho e 6 (leano lena la cardio le sebetsa le mofuta ofe kapa ofe oa cardio). Kapa phatlola lik'hilojule tse 500 kapele ka leano lena la ho palama libaesekele ka tlung le tletseng maralla.

Bob Harper's Bikini Body Cardio Workout # 4: Sebaka

Hang ka beke, etsa metsotso e 45 ho isa ho hora bakeng sa matla a itekanetseng (RPE ea 5-6) cardio workout. U ka hloa, oa tsamaea, oa matha, ka baesekele-eng kapa eng eo u e ratang. Boikoetliso bo kang bona hangata bo chesa lik'hilojule tse makholo (haeba u ntse u sebetsa ka mokhoa o itekanetseng) 'me ho ikoetlisa nako e telele ho ka etsa hore metabolism ea hao e hlaphoheloe lihora tse seng kae ka mor'a hore u qete. Haeba ho khetha ho khetha holimo, ikemisetse ka mekhoa ena e 7 e molemohali ea ho lula u haelloa ke metsi libakeng tse telele.

Bob Harper's Bikini Body Cardio Workout # 5: Fat-Burner ea kamore ea ho phela

O ile a khomarela lapeng a se na mochini oa pelo? Ha o ntse o ka qamaka mme o nahana hore ha ho letho leo o ka le etsang ntle le lisebelisoa, o tla be o fositse! Leka potoloho ena ea matla e hlokang feela boima ba 'mele oa hau. E etse ka makhetlo a mangata 'me u fetotse ntlo ea hau sebaka sa boikoetliso! Bonus: Metsotso ena e 10 ea 'mele ea ho ikoetlisa lapeng e phatloha mafura le ho teneha.

Palo e Felletseng ea 'Mele oa Bikini 2011:

• Malebela a Lijo: Ja Tsela ea Hao ho 'Mele oa Bikini o Itšepileng

•LIFOTO: Litopo tsa Li-Bikini tsa Batho ba tummeng, Joale le Hona Joale

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