Sengoli: Mark Sanchez
Letsatsi La Creation: 7 Pherekhong 2021
Ntlafatsa Letsatsi: 1 November 2024
Anonim
Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.
Video: Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.

Litaba

Ka matsatsi a mang, u na le nako ea ho ikoetlisa ka hora eohle ho betla karolo e le 'ngoe ea' mele. Matsatsi a mang, o na le metsotso e mehlano feela ea ho fufuleloa, 'me o hloka' mele oohle oa hau hore o chese joalo ka lihele. Tloaelo ena e tsoang ho mokoetlisi Kaisa Keranen (@kaisafit) ke e 'ngoe ea tseo ho ikoetlisa.

Haeba u tloaelane le Tabata, u tseba ho ikoetlisa: Tsamaea metsotsoana e 20 ka thata le ka potlako kamoo u ka khonang, ebe u phomola metsotsoana e 10. Etsa mekoloko e 'meli ho isa ho e mene mme' mele oa hau o tla ba toast ka semmuso. (PS Ha ho le e 'ngoe ea metsamao ena e lokelang ho ba bonolo-ke ka lebaka leo u ka qetang boikoetliso bohle ka metsotso e 4.)

U tšoasitsoe ke cheso eo e potlakileng le e bohale? E latelang: Phephetso ea rona ea matsatsi a 30 ea Tabata, e entsoe ke (mang hape?) Kaisa ka boeena.

Half Burpee ho Wide Push-Up

A. Qala boemong bo phahameng ba mapolanka ka maoto a bophara ba letheka.

B. Tlolela maoto ho ea matsohong, ebe hang-hang u qhomela ho khutlela sebakeng sa ho qala.

C. Tlola matsoho ka bobeli ka bophara ba lisenthimithara tse seng kae, 'me hang-hang u theohele ho push-up.


D. Tobetsa sefubeng hole le fatše, 'me u khutlele matsoho morao ho qala boemo.

Etsa li-reps tse ngata kamoo ho ka khonehang (AMRAP) bakeng sa metsotsoana e 20; phomola metsotsoana e 10.

Lunge switch with Hip Circle Open

A. Ho ba boemong bo phahameng, leoto le letona le leba pele 'me le kobehile ka likhato tse 90, leoto le letšehali le atolositsoe morao ka ho kobeha ha bonolo.

B. Qhomela ebe o fetohela lunge la leoto le letšehali. Hang-hang qhomela 'me u khutlele morao maotong a leoto le letona.

C. Shift boima ho leoto le letona ho ema. Rahela leoto le letšehali pele, ho ea ka lehlakoreng le ka morao, u theohele ka har'a mokoloko hape ho pheta.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Etsa potoloho e 'ngoe le e' ngoe ka lehlakoreng le leng.

Lateral High Knee Shuffle

A. Qala ho ema ka maoto hammoho.

B. Ho qala ka leoto la leqele, mangole a mang a ho khanna ho ea sefubeng, ho pompa letsoho le fapaneng le leoto le fapaneng, le ho suthela ka ho le letona bakeng sa mehato e 5.


C. Khefutsa halofo ea motsotsoana ka leoto le letona, leoto le letšehali le ntse le le boemong bo phahameng ba lengole, ebe u pheta ho phunya ka lehlakoreng le leng bakeng sa mehato e 5.

D. Emisa butle ka leoto la leqele motsotsoana o le mong pele o fapohela ka ho le letona hape. Tsoela pele ho fapoha koana le koana.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10.

Lehlakore le lehlakoreng le nang le letsoho ho ea ho menoana ea matsoho

A. Qala ka lepolanka le ka lehlakoreng, u ntse u leka-lekanya ka setsoe se letona le lehlakoreng la leoto le letona, lintlha tsa menoana le menoana li lebile pele.

B. Eketsa letsoho le letšehali holimo, bicep ka tsebe, o otlolla bolelele ho tloha menoaneng ho ea menoaneng.

C. Kopana le abs ho phahamisa leoto le otlolohileng le letšehali le letsoho le otlolohileng le letšehali ho tlanya letsoho ho ea menoaneng ka kotloloho holim'a konopo ea mpa. Hang-hang fihla letsoho le letšehali le leoto le lelelele hape.

Etsa AMRAP metsotsoana e 20; phomola metsotsoana e 10. Etsa potoloho e ngoe le e ngoe ka lehlakoreng le leng.

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