Beha Core ea Hau ka CrossFit Star Christmas Abbot

Litaba

• Tlhahlobo bakeng sa

Haeba u ikutloa u le bonolo bohareng, o kanna oa leboha 'm'ao ka ho futsa lefutso la hae la liphatsa tsa lefutso bakeng sa flab ea mpa kapa bana ba hau ba monate ba bōpiloeng moo. Hore na lebaka ke lefe, haeba u khetha ho ba le li-midsection tse boreleli, joalo ka mme oa bana ba babeli, nka tseba ka botlalo.

Le ha ho sa khonehe ho bona-ho fokotsa mafura libakeng tse itseng, re kentse thuso ho Keresemese Abbott, tlholisano ea CrossFit le sengoli sa The Badass 'Mele Lijo, ho re thusa ho lahla limpa tsa rona tse pinch-ho feta-inch. Joaloka mosali oa "mafura a mosesane" eo pele a fetotseng 'mele oa hae ka CrossFit le lijo tse letselitsoeng, Abbott o utloisisa hore na basali ba' nete ba ikutloa joang le hore na ba hloka ho etsa eng ho fumana 'mele oo ba o lakatsang. "Lijo ke motheo oa hau, 'me boikoetliso ke sesebelisoa," ho bolela Abbott. O lumela hore lijo tsohle le seneke se hloka ho amohela macronutrient trifecta ea liprotheine, carbs le mafura a phetseng hantle ho thusa ho fokotsa mafura a 'mele ka kakaretso, a tla thusa ho fokotsa mafura a manganga a mpa.

Abbott o hlalosa hore lijo tsohle li ka aroloa ka protheine, k'habohaedreite kapa mafura. "U ke ke ua tsamaea hampe ka ho arola poleiti ea hau ka karolo ea boraro le ho tlatsa karolo ka 'ngoe ka protheine ea primo, primo carbohydrate le primo fat." Ho na le lijo tse peli feela tseo Abbott a reng li qobe lijo tse entsoeng le joala-kaha tsena li tlatsetsa mafura a sa batleheng. Haeba u batla ho tseba lintlha tse mabapi le hore na u je tse kae, The Badass 'Mele Lijo e hlahisa moralo oa lijo o ipapisitseng le 'mele oa hau le lipheo tsa hau.

Ho thoe'ng ka boikoetliso? Lithupelo tse khutšoane, tse matla haholo li netefalitsoe ho thusa ho fokotsa mafura a mpa ka potlako ho feta cardio e tsitsitseng. Ka tlase ke mehlala e metle ea mofuta ona oa ho ikoetlisa.

• Ho ikoetlisa ka metsotso e 45 bakeng sa ba qalang
• Video ea metsotso e 10 ea HIIT e tsoang ho mokoetlisi oa celeb Astrid McGuire
• Boikoetliso ba metsotso e 60 ka maoto
• Boikoetliso ba metsotso e 7 bo lebisang ho mafura a ka mpeng
• Ho ikoetlisa ka metsotso e 20 ea mmele o felletseng oa HIIT
• Ho ikoetlisa ka metsotso e 30 bakeng sa treadmill
• Boikoetliso ba nako ea Tush-toning ka makhetlo a mangata

Hang ha mafura a mpa a qala ho qhibiliha, o tla batla ho senola mokokotlo o betliloeng, o nang le molumo ka boikoetliso bona ba metsotso e 10. Ho sebetsa hararo ka beke ho monate ha o qala, o ka eketsa matsatsi ha mmele oa hau o ntse o matlafala. Joaloka mohatelli oa CrossFit, ea phahamisang Liolimpiki, le mokoetlisi oa hlooho CrossFit HQ, Abbott le eena o tiisa hore ho ikoetlisa ho lokela ho ba monate hore o tle o lule le bona nako e telele.

Tlhahlobo bakeng sa