Mokoetlisi oa Gal Gadot le Michelle Rodriguez ba arolelana mokhoa oo a o ratang ka ho fetisisa oa lisebelisoa tsa bo-mphato

Litaba

• Ho ikoetlisa ha molekane oa lisebelisoa
• Potoloho ea 1
• Ho Tsamaea Lunge
• Ho opa ka letsoho ka Knee Tuck
• Hollow Hold
• Potoloho 2
• Li-skaters
• Wheelbarrow
• "Sled" Partner Push
• Potoloho 3
• Sefubeng Push ka Rotation
• Khutlela Morao ka Rotation
• Phahamisa Phahameng
• Tlhahlobo bakeng sa

Ha ho na ntho e joalo ka mokhoa oa boholo bo le bong ha ho tluoa boikoetliso, empa ho bolokehile ho nahana hore boikoetliso bo loketseng Wonder Woman ka boeona e ka ba khetho e ntle ho mang kapa mang ho e nahana. Gal Gadot, naleli ea superhero franchise le motho ea chesehelang bophelo bo botle, o ts'epa koetliso ea hae ho monna a le mong: Magnus Lygdback, mokoetlisi le setsebi sa phepo e nepahetseng le eena ea ikarabellang bakeng sa ho etsa Ben Affleck ho loana bakeng sa Selekane sa Toka le bakeng sa ho susumetsa A-listers ho kenyelletsa Katy Perry le Harry Styles sebakeng sa boikoetliso.

Lehlabuleng lena, Lygdback e sebelisana 'moho le Michelob ULTRA ho susumetsa bao e seng batho ba tummeng hore ba be mafolofolo ka lenaneo le bitsoang ULTRA Beer Run, le lumellang batho ba ikoetlisang ho sebelisa chelete ea lik'hilomithara tse ngata, li-squats, mapolanka le tse ling bakeng sa lino tse sa lefelloeng tsa batho ba baholo - ho utloahala eka ke tlhōlo- hlola. Ka tlase, o boetse o arolelana boikoetliso bo ikhethileng bo etselitsoeng mang kapa mang ea batlang ho ntlafatsa mekhoa ea bona ka matla a Wonder Woman-esque.

"Hona ke boikoetliso ba balekane ba mmele o felletseng - ha ho na lisebelisoa tse hlokahalang - tse ka etsoang kae kapa kae moo ho nang le sebaka se lekaneng ho potoloha," ho bolela Lygdback. "Ts'ebetso ena ea balekane e mabapi le ho koetlisa le ho thusana. Ha se ntoa lipakeng tsa hau le molekane oa hau. O lokela ho kenya khanyetso e ngata kamoo o hlokang empa hopola hore ha se taba ea ho hapa! Ke senotlolo sa ho ikoetlisa ka katleho ea balekane." (E amanang: Hobaneng ha ho ba le Fitness Buddy e le ntho e ntle ka ho fetesisa)

U se u itokiselitse ho fumana matla a hau a maholo? Kopana le motsoalle 'me u qale ho sebetsa ka boikoetliso bona bo bululetsoeng, bo entsoeng ke litsebi, bo se nang thuso.

Ho ikoetlisa ha molekane oa lisebelisoa

Kamoo u ka e etsang: Tsamaea ka 'ngoe potolohong ea pele bakeng sa palo ea li-reps tse bontšitsoeng. Pheta potoloho ka makhetlo a mararo ka ho phomola motsotso o le mong pakeng tsa mekoloko. Ebe u fetela potoloho e latelang ebe u pheta. Tlhokomeliso: Ha u ntse u etsa boikoetliso bo bong le bo bong hammoho le molekane oa hau, ha se boitlhakiso bohle bo hlokang hore molekane a e phethele.

Seo u tla se hloka: Nada, ke eona ntlha hantle.

Potoloho ea 1

Ho Tsamaea Lunge

A.Ema ka maoto a arohaneng ka bophara mahetleng.

B. Tsoela pele ka leoto le letona 'me u khumame lengole ka lehlakoreng la likhato tse 90, u kene ka har'a lets'oao le ka pele.

C. Sutumetsa ka serethe se nepahetseng ho khutlela maemong a emeng. Pheta, u hatela pele ka leoto le letšehali. Tsoela pele ho fapanyetsana maoto ha u "tsamaea" pele.

Etsa li-reps tse 20 kaofela; 10 ka lehlakoreng le leng.

Ho opa ka letsoho ka Knee Tuck

A. Qala ka boemo bo phahameng ba mapolanka, ka liatla fatše ka ho toba ka tlas'a mahetla, li-core tight. Balekane ba lokela ho tobana.

B. Finyella letsoho le letšehali ho ea letsohong le letona la molekane ea phahameng. Ha u ntse u nanabela letsoho le letšehali pele, thunya lengole le letona ka sefubeng ho etsa mantlha.

C. Seta letsoho le maoto. Pheta ka lehlakoreng le leng, otlolla letsoho le letona ho ea pele le ho thunya lengole le letšehali. Tsoela pele ho chencha.

Etsa makhetlo a 20.

Hollow Hold

A. Robala ka morao u kentse letsoho 'me u kentse matheka ho sireletsa mokokotlo.

B. Otlolla matsoho ka bobeli holimo, li-biceps ka litsebe, maoto a lelelele. Tsamaisa maoto le matsoho ohle ka hodima fatshe. Tobetsa fatše fatše.

Tšoara metsotsoana e 45.

Potoloho 2

Li-skaters

A. Ema ka maoto a bophara ba mahetla ka thoko. Fetolela boima ho leoto le letšehali, lengole le khumameng ho theosa le noka ka lisenthimithara tse 'maloa ebe u tšela leoto le letona ka morao ho le letšehali, u thekesela fatše.

B. Sututsa leoto le letšehali 'me u tlamelle ho le letona, u theohe butle ka leoto le letona le kobehileng, u ntse u tsoka leoto le letšehali ka mor'a lona.

C. Khefutsa, 'me u phete motsamao ona, lekhetlong lena o sutumetsa ka leoto le letona ebe o lula ka ho le letšehali. Tsoela pele "ho thelelisa" ho ea ho le letšehali.

Etsa kakaretso ea makhetlo a 20; 10 ka lehlakoreng le leng.

Wheelbarrow

A. Qala boemong bo phahameng ba mapolanka ka lifate tsa palema fatše.

B. Etsa hore molekane a tšoare maqaqailana a hau, a phahamisetse maoto a hau ho ea boemong ba letheka. Matsoho a hau a tla lula fatše.

C. Tsamaea matsoho ho ea pele, o boloka mokokotlo o le thata ebile o sa tsamaye kapele haholo. Sebaka se seng le se seng sa palema ke rep e le 'ngoe. Etsa makhetlo a 20 pele u fetola maemo le molekane.

Etsa makhetlo a 20.

"Sled" Partner Push

A. Sebetsana le sefahleho, 'me u behe matsoho mahetleng a bona u its'etleha ka tsona ka lehlakore la likhato tse 45.

B. Suthela pele ha ba ntse ba u hanela, ba sebelisa 'mele ea bona e tlase le mantlha ho lula ba tiile ebile ba otlolohile. Tsoela pele ka hohle kamoo ho ka khonehang bakeng sa mehato e 20 pele u chencha maemo le molekane.

Etsa makhetlo a 20.

Potoloho 3

Sefubeng Push ka Rotation

A. Sebetsana le sefahleho leoto la leqele pele, le leoto le letona morao, mangole ka bobeli a kobehile hanyane. O tla sebetsa joalo ka Molekane 1. Molekane 2 o lokela ho bonahatsa boemo le boemo ba hau.

B. Tšoara letsoho le letona la Molekane 2 Molekane 1 o tla hula setsoe sa leqele morao ka bophahamo ba mahetla, a etse feisi ka letsoho, joalo ka ha eka o itokisetsa ho ntša motsu ka seqha. Molekane 1 o otlolla letsoho le letona ho ea pele, hape bophahamong ba mahetla, ho ts'oara letsoho le letona la Molekane 2. Matsoho a Molekane 2 a lokela ho bonahatsa a hau.

C. U sebelisa matsoho a hoketsoeng ka letsohong le letona, Partner 1 e sutumetsa ha Partner 2 e hana, e baka ho hanela le tsitsipano mokhatlong o sutumetsang; bilikisa letheka ha o ntse o sututsa. Sututsa ho fihlela letsoho le letona la Partner 1 le otlolohile 'me letsoho la Partner 2 le kobehile.

D. Ebe Molekane 2 o sututsa ha Molekane 1 a hana. Sena se etsa mofuta oa motsamao oa sawing.

Etsa kakaretso ea makhetlo a 20; 10 ka lehlakoreng le leng.

Khutlela Morao ka Rotation

A. Sefahleho se kopane ka leoto le letšehali pele, le leoto le letona ka morao, mangole ka bobeli a kobehile hanyenyane. O tla sebetsa joalo ka Molekane 1. Molekane 2 o lokela ho etsisa boemo ba hau.

B. Tšoara letsoho le letona la molekane oa hau ka letsoho le letona. Matsoho a balekane a balekane a lokolohile 'me a phahamiselitsoe bophahamong ba mahetla.

C. Joalo ka motsamao oa ho sesa o ikoetlisitseng pejana, Partner 1 e hula letsoho le letona (joalo ka ha e itokisetsa ho hlasela motsu) ha Partner 2 e hana ho hula ho baka tsitsipano. Fetola letheka ha u ntse u hula.

D. switjha; ha Partner 2 e khutlela morao, Partner 1 e hana.

Etsa kakaretso ea makhetlo a 20; 10 ka lehlakoreng le leng.

Phahamisa Phahameng

A. Shebana le molekane oa hau ka matsoho lehlakoreng la hau. Atolosa matsoho ka bobeli ka mahlakoreng, bophahamo ba mahetla.

B. E-re molekane oa hau a sutumetse fatše ka matsoho ka bobeli ha u ntse u li phahamisetsa mahlakoreng, u eme bophahamong ba mahetla. . ba phahamise ka kotloloho. Etsa makhetlo a 15, ebe u chencha libaka le molekane oa hau.

Etsa reps tse 15.

Tlhahlobo bakeng sa