Boikoetliso bo 11 boo u ka bo etsang ka bolo ea Bosu

Litaba

• 1. Tšoara leoto le le leng
• Litsela
• 2. Ntja ea linonyana
• Litsela
• 3. Borokho
• Litsela
• 4. Motho ea hloang lithaba
• Litsela
• 5. Burpee
• Litsela
• 6. Lunge
• Litsela
• 7. V squat
• Litsela
• 8. squat sa lehlakoreng le leng
• Litsela
• 9. Pushup
• Litsela
• 10. Triceps ina
• Litsela
• 11. Lutseng oblique sotha
• Litsela
• Tsela

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

U labalabela ho tseba hore na u ka sebelisa bolo ea Bosu joang ha u ikoetlisa? Re u tšoere!

Haeba ha u e-so bone bolo ea Bosu pejana, u se ts'oenyehe - re u fumane ho eona, le rona.

Bolo ea Bosu - e shebahalang joalo ka bolo ea boikoetliso e khaotsoeng ka halofo - e tšeloa ka lehlakoreng le leng ka sethala se bataletseng ka lehlakoreng le leng. U ka li fumana libakeng tsa boithabiso tse ngata, mabenkeleng a lipapali le inthaneteng.

Ke mokoetlisi ea leka-lekaneng, ea fang mosebelisi sebaka se sa tsitsang moo a ka etsang boitlhakiso bo kenyang mesifa e fapaneng. Ho sebelisa bolo ea Bosu ho tla etsa hore boikoetliso ba hau bo be thata le ho feta, 'me ke sesebelisoa se setle sa ho kopanya lintho.

Molemo o mong oa bolo ea Bosu ke hore oa tenyetseha. Ka tlase, re hlophisitse boikoetliso bo 11 boo u ka bo etsang ka bolo ea Bosu ho sebetsa 'mele oa hau kaofela. Tšoara e le 'ngoe' me re qale.

1. Tšoara leoto le le leng

ka Gfycat

Ho ba le botsitso ke ntho ea bohlokoahali eo u lokelang ho e etsa ha u qala ho sebelisa bolo ea Bosu. Leoto lena le le leng le u qobella ho fumana le ho boloka setsi sa hau sa khoheli se le holim'a metsi a sa tsitsang.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Beha leoto le le leng bohareng ba Bosu 'me u nyolohele ho lona, ​​u leka-lekanye leoto la hao.
3. Boloka botsitso ba hau bakeng sa metsotsoana e 30, o leka hore leoto la hao le leng le se ke la ama Bosu kapa mobu.
4. Pheta ka lehlakoreng le leng.

2. Ntja ea linonyana

ka Gfycat

Ho etsa ntja ea nonyana ka bolo ea Bosu ho eketsa phephetso e nyane ho feta moo.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Tsamaea ka maoto a mane ho Bosu. Mangole a hau a lokela ho ba ka tlase bohareng mme liatla tsa hau li lokela ho ba kaholimo. Menoana ea hau ea maoto e tla be e phomotse fatše.
3. Phahamisa letsoho la hao le letona le leoto le letšehali ho bolo ea Bosu ka nako e le 'ngoe ho fihlela li tšoana le lefatše. Boloka letheka la hao le lekana le bolo mme molala oa hau o sa jele paate.
4. Theola letsoho la hao le leoto morao ho bolo ebe o phahamisa letsoho le leoto le fapaneng.

3. Borokho

ka Gfycat

Tsepamisa maikutlo ho ketane ea hau e ka morao ka borokho bo tsoang Bosu.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Rala ka mokokotlo, mangole a kobehile, 'me maoto a hao a bataletse bolo ea Bosu.
3. Ho betla mokokotlo oa hau le ho sutumelletsa maotong a hau, phahamisa tlase tlase ho fihlela letheka la hao le atolositsoe ka botlalo, o pepeta glutes tsa hau kaholimo.
4. Theola letheka butle butle hape fatše.

4. Motho ea hloang lithaba

ka Gfycat

Fumana tekanyo ea pelo le boikoetliso bona, bo tla lebisa sepheo sa hau sa mantlha.

Litsela

1. Beha bolo ea Bosu ka lehlakore.
2. Nka boemo bo phahameng ba mapolanka, u behe matsoho ka lehlakoreng le leng la lehlakore le bataletseng la Bosu.
3. Ha u lokisa mokokotlo oa hau, qala ho khanna mangole ka bonngoe ho ea sefubeng, u lule u otlolohile morao. Tsamaea kapele kamoo o ka khonang ha o ntse o boloka foromo e nepahetseng.

5. Burpee

ka Gfycat

Ke boikoetliso boo u ratang ho bo hloea, empa li-burpees ehlile li tšoaneloa ke boiteko. Kenya bolo ea Bosu ka har'a motsoako bakeng sa phephetso e eketsehileng.

Litsela

1. Beha bolo ea Bosu ka lehlakore.
2. Nka boemo bo phahameng ba mapolanka, u behe matsoho lehlakoreng le leng la Bosu.
3. Tlola maoto ho leba bolo mme hang ha e fihla, phahamisetsa bolo holimo.
4. Ha matsoho a hau a atolositsoe ka botlalo, theola Bosu fatše ebe u qhomela maoto sebakeng se phahameng sa mapolanka.

6. Lunge

ka Gfycat

Ho kenya lunge pele sebakeng se sa tsitsang joalo ka bolo ea Bosu ho tla hloka botsitso le botsitso. Tsamaea butle ho ea netefatsa hore o boloka sebopeho se setle.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Ema ka maoto a mabeli ka morao ho Bosu, kapa sebakeng se setle moo o ka fetelang bohareng ba bolo.
3. Ho boloka sefuba sa hau holimo, fetela pele ho Bosu, o beha leoto la hau bohareng, o kene ka tlung, o sebetsa ka thata ho boloka botsitso.
4. Ema, busetsa leoto la hau morao, 'me u phete ka leoto le leng.

7. V squat

ka Gfycat

Phapang ho squat, mohato ona o tla hatisa li-quads tsa hau. Hlokomela ha o ntse o hloella bolo ea Bosu - e ka ba ntho e qhekellang!

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Tšoaea bolo ea Bosu, u eme ka lirethe bohareng mme menoana ea hau e supa.
3. Qhekella fatše 'me u otlolle matsoho ka pel'a hau.
4. Ema 'me u khutlele ho qala.

8. squat sa lehlakoreng le leng

ka Gfycat

Ka ho qhomela holimo le ho feta bolo ea Bosu, o tla fumana matla le pelo ho motsamao o le mong.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Qala ho ema ka lehlakoreng la hau le letona u shebile bolo ea Bosu. Tsamaisa leoto la hau le letona ho ea bohareng ba bolo, u boloke tataiso ea hau.
3. Qhekella fatše, 'me ha u nyoloha, tlola leoto la hau le letšehali bolo mme leoto la hao le letona le ee lehlakoreng le leng la bolo, u kobehe hape.
4. Ema, o tlolela morao ka nqane.

9. Pushup

ka Gfycat

Ho eketsa Bosu ho etsa hore pushups e be thata, kahoo u se ke ua tšaba ho khumama ka mangole ho phethela li-sets.

Litsela

1. Beha bolo ea Bosu ka lehlakore.
2. Nka boemo bo phahameng ba mapolanka, u behe matsoho lehlakoreng le leng la Bosu.
3. Etsa pushup, ho netefatsa hore likhahla tsa hau li maemong a likhato tse 45 mme mokokotlo oa hao o otlolohile ho pholletsa le motsamao oo.

10. Triceps ina

ka Gfycat

Triceps ke mesifa e menyenyane e ka 'nang ea hlokomolohuoa mokhoeng oa hau oa boikoetliso. Kenya li-dips tsa Bosu, tse tla lebisa matsoho a hao morao. Ha maoto a hau a le hole le bolo, ho tla ba thata le ho feta hore boikoetliso bona.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Lula ka pel'a bolo, u behe matsoho holim'a eona ka bophara ba mahetla. Matsoho a hau a menoana a lokela ho shebana le botlaaseng ba hau. Koba mangole 'me u tšoare fatše ka tlase.
3. Ho boloka litsoeng li kentsoe, koba matsoho, u theole 'mele oa hau fatše.
4. Ha botlaaseng ba hau bo ama fatše, sutumetsa matsoho ka morao ho qala, u utloe li-triceps tsa hau li kenella.

11. Lutseng oblique sotha

ka Gfycat

Khato ena ke phephetso, ka hona ba qalang ba hlokomele. Etsa bonnete ba hore mokokotlo oa hau o kopantsoe - nahana ka mesifa ea hau ea ho phuthela ka thata ho potoloha 'mele oa hau - ho boloka sebopeho se setle.

Litsela

1. Beha lehlakore le bataletseng la Bosu tlase.
2. Lula Bosu 'me u nke boemo ba V u phahamisitse maoto le matsoho a otlolohile ka pel'a hau.
3. Ho itekanya, qala ho tsamaisa matsoho ho tloha lehlakoreng le leng, ho sotha mokokotlo oa hau ha o ntse o tsamaea. Haeba hona ho le thata haholo, lahlela leoto le le leng ha u ntse u sotha.

Tsela

Kopanya 'me u bapise boikoetliso bona ba bohlano bakeng sa boikoetliso ba bolo ea Bosu bo netefatsang ho u phephetsa. Ikemisetsa lihlopha tse 3 tsa li-reps tse 12 bakeng sa boikoetliso bo bong le bo bong, 'me u phethe tloaelo hanngoe ka beke ho eketsa mefuta-futa kemisong ea hau ea matla.

Nicole Davis ke sengoli se thehiloeng Boston, mokoetlisi ea netefalitsoeng ke ACE, le motho ea chesehelang bophelo bo botle ea sebetsang ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Filosofi ea hae ke ho amohela li-curve tsa hau le ho iketsetsa ho lekana - eng kapa eng eo e ka bang eona! O ile a hlahisoa makasineng ea Oxygen "Bokamoso ba Boikoetliso" tokollong ea Phuptjane 2016. Mo latele ka Instagram.