Boikoetliso bo bohlanya bo sebetsang ho tsoa ho Monna ea Koetlisang Khloé Kardashian

Litaba

• 1. Ho bolaea batho ka sehlōhō
• 2. Sled Hulls
• 3. Boxing: Shebisa Mitts
• 4. Li-squats tse arohaneng tsa Bulgaria
• 5. Resisted Matha
• Tlhahlobo bakeng sa

Khloé Kardashian o laola butle-butle batho ba tummeng ba nang le boikoetliso. O bonts'a papali ea hae ea boithapollo A mecheng ea litaba tsa sechaba, o ngotse buka e phetseng hantle Matla a Shebahala Hantle Hantle, 'me a lula sekoahelong sa Sebopeho (sheba ka morao-rao ponong ea sekoaelo). Hona joale, o etsa mohato o latelang o moholo: Bosiung bona o tšoaea ponelopele ea lenaneo la hae le lecha la ho theola boima ba 'mele, 'Mele oa boiphetetsole Khloé Kardashian. Thomo? Fetola maphelo a batho hore a be betere ka ho ba thusa hore ba phele hantle mme ho bohlokwa le ho feta, ba ikutlwe hantle ka bona.

Hase feela hore re nkile boikoetliso bo felletseng ho e mong oa bakoetlisi ba lenaneo, Lacey Stone (fumana boikoetliso bo boima hona mona), empa re boetse re kopane le mokoetlisi oa Khloé, Gunnar Peterson, ho utsoa liphiri tsa hae tse ling. O ile a arolelana metsamao ea hae e mehlano eo a e ratang haholo ea ho sebeletsa Khloé (le ba bang leha e le bafe lethathamong la hae la ho hlatsoetsa la batho ba tummeng).

1. Ho bolaea batho ka sehlōhō

Litlhaselo tse bolaeang ke tsona tse chesa mmele ka morao. Li etse hantle, 'me u ka khona ho fumana thepa e boima le mesifa le hamstrings-empa u li etse hampe,' me u kopa kotsi. Li leke ka li-barbell, li-dumbbell, kapa hex-bar (joaloka Khloé ho Insta ena), 'me u fetele pele ho liphapang tsena tse ling tsa deadlift ho otla lisenthimithara tse ling le tse ling.

A. Ema ka maoto a arohaneng ka bophara ba mahetla ka mor'a bethe e laetsoeng e le hore litšepe li thetse thipa.

B. Koba mangole le letheka ho tšoara barbell ka letsoho le feteletseng, matsoho ka ntle ho maoto le ho khutlela morao ka ho otloloha. Boloka molala moleng oa mokokotlo. Etsa lilate ho notlela mahetla sebakeng.

C. Ema 'me u otlolle letheka ha u ntse u pepeta glutes ea hau. Tlase ho ea sebakeng sa ho qala 'me u etse khefu pele u etsa rep e latelang.

Leka lihlopha tse 3 tsa li-reps tse 8 ho isa ho tse 12, u fokotsa reps ha u ntse u eketsa boima ba 'mele.

2. Sled Hulls

Bakeng sa ts'ebetso ena, o tla hloka sled ea boima. U ka e hula (joalo ka ha Khloé a entse), e sutumelletsa, kapa esita le ho e hula morao-khetho ke ea hao. Bakeng sa boikoetliso bo matla ba "cardio-strength", kopanya 'me u qete boikoetliso bohle ba hau "sledding." Mona, mehato ea ho hula ka morao ka selei:

A. Ha u tobana le sled, hula ketane kapa thapo ebe u its'etleha morao. Maoto a maemong a pharaletseng ka boima ba lirethe, mokokotlo oa ts'oaroa, 'me matsoho a otlolohile.

B. Nka mehato e mekgutshwane ka morao, o tsamaye kapele kamoo ho ka khonehang, o eketsa botsitso ha o ntse o ya.

Leka lihlopha tse 4 tsa reps tse 4.

3. Boxing: Shebisa Mitts

Nako ea ho phahamisa babusi bao. Haeba u hlile u sebeletsa 'mele oa boiphetetso, ho ka etsahala hore u na le khalefo e itseng eo u ka e tukang. E ntše ka har'a li-mitts (kapa mokotla o boima haeba u se na molekane) ka liboro tsa papali ea litebele tse kenang mokokotlong oa hau, molumo oa mmele oa hau o kaholimo, le ho koetlisa kelello ea hau ho nahana kapele. Leka motsamao ona oa mantlha, ebe oo kenya ho boitlhakiso bona bohle ba litebele ba molekane Sports Illustrated mehlala e hlapanya ka. (O na le mokotla o boima feela? Leka ho ikoetlisa ka papali ea kickboxing ho fapana.)

A. Tšoara molekane; Motho a le mong o lokela ho tšoara liatlana tsa hae tsa litebele kapa a phahamise liatlana a le boemong ba ho lebela, matsoho a sirelelitseng sefahleho 'me liatla li shebane.

B. Molekane ea otlang o ntse a lahlela jabs (litebele ka letsoho le sa laoleheng, ntlheng ena, e nkoang e le letsoho le letšehali) metsotsoana e 30, a ikopanya le tlelafo e nepahetseng ea molebeli. Tsoela pele metsotsoana e 30.

C. Molekane ea otlang o tsoela pele ho lahlela lifapano (litebele tse nang le letsoho le ka sehloohong, tabeng ena, tse nkoang e le letsoho le letona), li kopana le glove ea molebeli. Tsoela pele metsotsoana e 30.

D. Molekane ea otlang ka litebele o tsoela pele ho akhela jab, ebe sefapano. Tsoela pele metsotsoana e 30. Fetoha likarolo, ka hona molekane ea otlang o ntse a ts'oara.

Leka ho pheta makhetlo a 3.

4. Li-squats tse arohaneng tsa Bulgaria

Bana bana ke babolai bakeng sa buns tsa hau. Ba etsa hore ba shebahale ba le bonolo, empa ha se metlae; u tla chesa 'me u tsamaee ka thata ka mor'a lihlopha tse' maloa tsa tsena. (Ho IG ena, Khloé o ile a etsa phapang ea li-squats tse arohaneng ka leoto la hae le ka pele le phahamisitsoe holim'a bolo ea Bosu. Bakeng sa ho falla ka tlase, re phahamisa leoto la morao ho e-na le ho chesa ho eketsehileng.) U hloka lebokose, benche ea ho ikoetlisa, kapa thepa ea ka tlung e bolelele ba limithara tse tharo.

A. Ema ka leoto le letona 'me leoto le letšehali le atoloselitsoe morao, ka holim'a leoto le letšehali le lutse ka holim'a benche kapa sebaka se seng se phahameng. Boloka boima ba 'mele ho feta leoto la pele.

B. Ka tlase ho squat ka leoto le letona. E-ba hlokolosi ho boloka sefuba holimo le lengole le letona ka leoto le letona.

C. Kopanya li-glutes ho otlolla (empa eseng ho notlela) leoto le letona.

Leka lihlopha tse 3 tsa makhetlo a 15 leotong ka leng.

Phahamisa li-ante ka ho eketsa li-dumbbells letsohong le leng le le leng ebe u li ts'oara ka letheka, kapa u phomotse lehare mahetleng a hau.

5. Resisted Matha

Ho hana ho matha ke tsela e ntle ea ho matlafatsa lebelo la hau le matla-le ho tabola maoto a hao kapele ho feta kamoo o ka reng "sprint!" Khloé o ba sithabetsa sebakeng sena sa boithabiso sa IG mmoho le squats, mosebetsi o boima oa liropo, le tse ling. Empa u se ke ua mo shebella feela-e leke uena. (Mme sheba malebela ana mabapi le hore na li-run runed le mekhoa e meng ea thupelo e ka u thusa joang ho matha nako e teletsana, ka potlako, le ka matla.)

A. Sireletsa lebanta la ho hanyetsa kapa bungee leboteng kapa palong e tiileng, 'me u behe lebanta le tlase thekeng la hao. Tsamaea pele ho fihlela sehlopha se rutoa.

B. Kenya letsoho le ho pompa matsoho pele le morao ha o ntse o matha sebakeng sa ona, o leka ho fetela pele kamoo ho ka khonehang.

Leka lihlopha tse 5 tsa metsotsoana e 30 ea lebelo.

Tlhahlobo bakeng sa