Tlosa 'Mele oa Hao o Tlase ka Boikoetliso bona ba Maoto a Mahlano a Dumbbell Ka Kelsey Wells

Litaba

• Kelsey Wells' At-Hae Dumbell Leg Workout
• Iphuthumatsa
• Potoloho e ka Tlase ea 'Mele
• Goblet Reverse Lunge
• Borokho ba Glute
• Leoto le le leng la Romania Deadlift
• Lunge Pulse Walking Lunge
• Sehlopha sa Goblet
• Theola maikutlo
• Tlhahlobo bakeng sa

Kaha li-gyms li ntse li koetsoe le lisebelisoa tsa ho ikoetlisa li ntse li le backorder, boikoetliso bo bonolo le bo sebetsang lapeng bo lula teng. Ho thusa ho etsa hore phetoho e be bonolo, bakoetlisi ba ntse ba etsa sohle se matleng a bona ho amohela seo ka ho etsa hore ho ikoetlisa lapeng ho atamelehe le ho fihlella ka hohle kamoo ho ka khonehang.

Mohlala, moetsi oa lisebelisoa tsa SWEAT Kayla Itsines o sa tsoa lokolla lenaneo la hae la BBG Zero Equipment, lenaneo la libeke tse 16 le sa hlokeng lisebelisoa life kapa life. 'Me joale ho fihlela tlhoko ea litaba tsa boikoetliso ba lapeng bakeng sa batho ba hlileng ba haellang mechini eo setsing sa boikoetliso, mokoetlisi-'moho le eena Kelsey Wells o latela se tšoanang. Wells e hlahisa PWR At Home 3.0, katoloso ea lenaneo la hae la pele la libeke tse 28, le kenyeletsang libeke tse 12 tsa ho ikoetlisa - ke lenaneo la likhoeli tse 10 ho tloha qalong ho isa qetellong! - ho o thusa ho holisa koetliso ea hau ea matla lapeng leha o se na li-barbells le lipoleiti tsa boima. (E amanang: Leka Mosebetsi ona o Ikhethileng oa Dumbbell Workout o tsoang Lenaneo la Haufinyane la Kayla Itsines)

Wells o re: "Ho tsamaisa 'mele oa hau ho bohlokoa haholo bakeng sa bophelo bo botle le boiketlo ba hau ka kakaretso. "Ke motlotlo ho tseba ho fana ka mananeo a mang a ho ikoetlisa lapeng ho thusa basali ho lula ba le mafolofolo, ho tsamaisa 'mele ea bona le ho hlokomela bophelo ba bona, haholo nakong ea mathata."

Ho latela moralo oa lenaneo la mokoetlisi oa PWR At Home, PWR At Home 3.0 (e fumanehang feela ho sesebelisoa sa SWEAT) e hloka lisebelisoa tse fokolang; Ho kgothaletswa hore o be le li-dumbell, kettlebell le lihlopha tsa ho hanyetsa.

Boikoetliso bohle ba PWR At Home hangata ke metsotso e 40 mme bo kenyelletsa mefuta ea koetliso ea ho hanyetsa e shebileng lihlopha tse fapaneng tsa mesifa ka letsatsi le itseng. Sepheo? Ho chesa mafura, ho matlafatsa matla, le ho ntlafatsa boemo ba hau ba ho ikoetlisa ka kakaretso. Likopano tsa Cardio (ka bobeli ka matla a tlaase le a phahameng) le linako tsa ho hlaphoheloa li boetse li hahiloe lenaneong la hau la ho ikoetlisa, hammoho le ho futhumatsa le ho phomola pele le ka mor'a thuto ka 'ngoe. (E amanang: Itokisetse ho phahamisa ka matla le liapdeite tsa morao-rao tsa Sweat App)

Haeba u na le nako e khuts'oane, u ka khetha ho ikoetlisa ka potlako metsotso e 10 ho isa ho e 20 le Liphephetso tsa PWR, tseo hangata li hlokang lisebelisoa tse nyane kapa tse se nang letho.

Se etsang hore PWR At Home 3.0 e fapane, ke hore e raha lintho holimo ka ho fana ka khetho e atolositsoeng ea ho chesoa ke cardio bakeng sa ba batlang phephetso e eketsehileng qetellong ea thuto ka 'ngoe. Hopola hore tsoelo-pele ena e kanna ea se ke ea etsetsoa semathi sa semathi se hloahloa; u ka batla ho sebetsa ho fihlela boemong bona ba mamello ha nako e ntse e tsamaea. Ke ka lebaka leo PWR At Home e fanang ka lenaneo la ho qala libeke tse 4 ho u thusa ho kena (kapa ho khutlela ho; ke leboha ho behella batho ka thoko) kemiso ea hau ea boikoetliso ntle le ho lahleheloa ke sepheo kapa kotsi. (E amanang: Leka Mosebetsi ona o felletseng oa HIIT Workout ho tsoa ho Kelsey Wells 'New PWR At Home 2.0 Program)

Ho u fa tatso ea seo PWR At Home 3.0 e fanang ka sona, leka boikoetliso bona bo ikhethileng ba 'mele o tlase bo entsoeng ke Wells. Tsamaea 'me u itokisetse ho ntlafatsa ho ikoetlisa ha hao lapeng, kaofela ho tloha boiketlong ba kamore ea hau ea ho robala / kamore ea ho phomola / phasejeng.

Kelsey Wells' At-Hae Dumbell Leg Workout

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong ho tse hlano ka morao-rao bakeng sa palo ea li-reps joalo ka ha u abetsoe, u phethe mekhahlelo e mene ka ho phomola motsotso o le mong lipakeng tsa potoloho ka 'ngoe. Tsepamisa maikutlo ho boloka sebopeho se setle ho latela tloaelo le ho sebelisa motsamao o felletseng oa mmele oa hau.

Seo u tla se hloka: Sehlopha sa li-dumbell.

Iphuthumatsa

Ho iphuthumatsa ka tsela e nepahetseng ho bohlokoa pele u ka tlolela boikoetliso bona, ho bolela Wells. Ho qala, o khothaletsa ho nka motsotso kapa e 'meli ea pelo, joalo ka ho matha sebakeng kapa ho tlola, ho thusa ho futhumatsa mesifa ea hau le ho phahamisa lebelo la pelo ea hau. O boetse a khothaletsa ho parola Cardio ea hau ka matla a mangata - nahana: maoto le maoto - ho thusa ho eketsa motsamao oa hau le ho fokotsa kotsi ea kotsi.

Potoloho e ka Tlase ea 'Mele

Goblet Reverse Lunge

A. Ema ka maoto hammoho 'me u tšoare dumbell ka holimo, ka ho toba ka pel'a sefuba. Kopanya mokatong oa pelvic. Ena ke boemo ba hau ba ho qala.

B. Hulela.Nka mohato o moholo morao ka leoto le letona, ho boloka letheka le boholo ba lisekoere, noka e sa jele paate, le boima bo arolelitsoe ka ho lekana lipakeng tsa maoto ka bobeli.

C. Fokotsa ho fihlela maoto ka bobeli a kobehile ka li-angles tsa 90-degree, ho boloka sefuba se le telele 'me mokokotlo o kopane. lengole le ka pele le lokela ho tsamaellana le leqaqailaneng 'me lengole le ka morao le be le thekesele fatše.

D. Phefumoloha. Tobetsa ka har'a leoto le bohareng ba leoto le serethe sa leoto le letšehali ho ema, ho hata le letona ho ea holimo ho ea kopana le le letšehali.

Pheta makhetlo a 20 (10 ka lehlakore).

Borokho ba Glute

A. Jala maoto fatše le ho khumama. Beha li-dumbell ho pholletsa le masapo a noka, u li tšehetse ka ho li tšoara ka letsoho. Maoto a lokela ho arohana le hip-bophara le mokokotlo o sa nke lehlakore. Ena ke boemo ba hau ba ho qala.

B. Phefumoloha. Tobetsa lirethe holim'a mathe, kenya letsoho, kenya li-glutes, 'me u phahamise pelvis fatše. 'Mele o lokela ho theha mola o otlolohileng ho tloha selelung ho ea mangoleng ha o ntse o phomotse mahetleng.

C. Hulela. Ka tlaase pelvis fatše 'me u khutlele sebakeng sa ho qala.

Pheta ka makhetlo a 20.

Leoto le le leng la Romania Deadlift

A. Ema ka maoto a bophara ba mahetla ka thoko. Tšoara dumbell ka letsohong le letona ebe u beha letsoho le letšehali thekeng. Ena ke boemo ba hau ba ho qala.

B. Hulela. Tšoara ka leoto le letona fatše ebe u thunya leoto le letšehali ha u ntse u its'oarella thekeng, u theole 'mele ho fihlela o batla o lekana le fatše. Etsa bonnete ba hore u boloka letheka le le leng.

C. Phefumoloha. Ho boloka mokokotlo o thata le mokokotlo o bataletseng, ka nako e le 'ngoe hula leoto le letšehali ho ea ho le letona ebe u khutlela sebakeng sa ho qala.

Pheta ka makhetlo a 12 (6 ka lehlakoreng le leng).

Lunge Pulse Walking Lunge

A. Tšoara li-dumbell ka matsoho a mabeli, liatla li shebile ka hare. Ena ke boemo ba hau ba ho qala.

B. Hulela. Khutlela morao ka leoto le letšehali 'me u khumame mangole ka bobeli ho etsa sebaka sa ho tsubella.

C. Phefumoloha. Phunya serethe sa leoto le letšehali le menoana ea leoto le letona 'me u otlolle mangole ka bobeli hanyane. Koba mangole 'me u khutlele boemong ba lunge.

D. Hulela. Fetisetsa boima ba 'mele ho leoto la leqele' me u hatele pele ka leoto le letona. Jala leoto fatshe mme o khumame mangole ka bobeli ho etsa boemo ba lunge.

E. Sututsa ka serethe sa leoto le letona le monoana oa leoto le letšehali 'me u atolose mangole ka bobeli hanyane. Koba mangole 'me u khutlele sebakeng se feletseng sa matšoafo.

F. Hulela. Fetisetsa boima ba 'mele leotong le letona.

Pheta makhetlo a 20 (10 ka lehlakore).

Sehlopha sa Goblet

A. Ema ka maoto a bophara ho feta bophara ba mahetla a arohaneng, menoana e supang kantle hanyane. Tšoara dumbbell ka holimo ho bophahamo ba sefuba u shebile fatše empa u sa kengoa ka har'a likhopo. Ena ke boemo ba hau ba ho qala.

B. Brace abs le hinge thekeng le mangoleng ho theohela ka squat. Etsa khefu ha lirope li tšoana le lefatše. Boloka sefuba se le telele, ho etsa bonnete ba hore mokokotlo o lula pakeng tsa 45- le 90-degree angle ho ea lethekeng.

C. Khanna ka serethe le bohareng ba leoto ho ema, ho boloka mantlha e tšoarehile hohle.

Pheta bakeng sa makhetlo a 12.

Theola maikutlo

Ka mor'a ho qeta likheo tse 'nè tsa boikoetliso bo bong le bo bong ho tse hlano, Wells o khothalletsa hore u phomole metsotso e meraro ho isa ho e mehlano ho thusa ho theola lebelo la pelo ea hau. Qala ka ho tsamaea ka motsotsoana kapa e 'meli' me u e latele ka mekhahlelo e 'maloa, moo u ka lulang u le mong ka metsotsoana e mashome a mabeli kapa ho feta. Ho otlolla maoto ke tsela e ntle ea ho eketsa ho fetoha ha maemo le ho sisinyeha ha mefuta, ho hlalosa Wells. E ka boela ea thusa ho lula u tsitsipana, ho fokotsa bohloko, le ho fokotsa kotsi ea kotsi, oa eketsa. Kahoo u se ke oa tlola karolo ena ea bohlokoa ea boikoetliso bona kapa eng kapa eng. (E amanang: Kelsey Wells o arolelana se hlileng se boleloang ke ho ikutloa u matlafatsoa ke boikoetliso)

Tlhahlobo bakeng sa