Boikoetliso bo ikhethileng ba HIIT bo tsoang ho Star Trainer Kayla Itsines

Litaba

• Tlhahlobo bakeng sa

Haeba u ho Instagram, mohlomong u kile oa bona Kayla Itsines'' mele o hlantšoang ka bohlanya, o lets'oa leqhepheng la hae mme o "hlophisitsoe bocha" joalo ka #fpiration ho fepa ba bang ba bangata. Mme haeba ha o so ka o etsa joalo, re ikemiselitse ho u tsebisa mokoetlisi ea khothatsang ea lilemo li 23 ea tsoang Adelaide, Australia, eo kapele a ileng a ba le boikutlo bo botle ba machabeng ba boikoetliso kamora hore a lokolle "Bikini Body Guide" ea hae ea libeke tse 12 ka Pherekhong ena e fetileng.

Ho tloha ka nako eo, o bokelletse balateli ba Instagram ba limilione tse 1.6 (!), ba tlang leqepheng la hae bakeng sa ts'usumetso ea letsatsi le letsatsi ea boikoetliso, malebela a ho ja, le boikoetliso bo sebetsang haholo ba HIIT. O thusitse basali ba limilione ho fetola 'mele ea bona (o tlameha ho sheba leqephe la hae la Instagram bakeng sa lifoto tse makatsang pele le kamora hae!) Ka lenaneo la hae la libeke tse 12. Hape ke lehlohonolo ho uena, re na le karolo e ikhethileng e tsoang ho motataisi eo, e nang le libetsa tsa hae tsa Beke ea 1 & 3 ea Arms le Abs. (Mme tlanya mona bakeng sa PDF e hatisoang mahala ea boikoetliso!)

Litsela: U sebelisa selekanyi, etsa mehato e mengata ho e mene ho potoloha 1 metsotso e supileng, u sa phomole. Nka khefu ea metsotsoana e 30 ho isa ho e 90 lipakeng tsa lipotoloho, ebe u etsa liikoetliso tse 'ne ho potoloha 2 metsotso e supileng. Nka khefu ea metsotso e 30 ho isa ho e 90. Pheta lipotoloho ka bobeli hang.

Li-push up:

1. Qala ka matsoho ka bobeli fatše hanyane ho feta bophara ba mahetla le maoto hammoho ka mor'a hau u phomotse libolo tsa maoto a hau.

2. Ha u ntse u boloka mokokotlo oa hao o otlolohile 'me o tsitsitse ka mesifa ea ka mpeng, koba matsoho a hao' me u theole 'mele oa hau fatše ho fihlela matsoho a hao a etsa angle ea 90-degree.

3. Phunya sefubeng 'me u phahamise matsoho a hao ho khutlisetsa 'mele oa hau sebakeng sa ho sutumelletsa holimo. (Le bakeng sa mefuta e meng ea pushup, bona rona Pushup Progression Workout!)

Bongata Squat le Tobetsa:

1. Ho tšoara bolo ea moriana sefubeng sa hao (lik'hilograma tse 6 ho isa ho tse 12), lema maoto a mabeli fatše ho feta bophara ba mahetla a arohaneng 'me u supe maoto ka ntle hanyane.

2. Ha u sheba ka ho toba, u khumame ka letheka le mangole, u tiise hore mangole a hao a lebisitse ho menoana ea hau.

3. Tsoela pele ho khumama mangole ho fihlela maoto a hao a ka holimo a tšoana le fatše, ho etsa bonnete ba hore mokokotlo oa hau o lula pakeng tsa 45 le 90 likhato tsa letheka la hao. U kanna ua khetha ho otlolla matsoho hore a lekane.

4. Phunya lirethe tsa hao, otlolla matsoho 'me u tobetse bolo holim'a hlooho ea hau ha u ntse u eme.

5. Theolela bolo ka sefubeng sa hao 'me u phete.

Beha li-Pushups:

1. Qala ka ho paqama ka mpeng, matsoho a otlolohile ka pel'a hao le maoto ka ho otloloha kamorao ho uena, maoto a hau a arohane.

2. Tlisa matsoho 'me u behe matsoho fatše haufi le sefuba sa hau.

3. Beha menoana ea hau fatše 'me u phahamisetse setopo sa hau holim'a libolo tsa maoto a hau.

4. Phunya sefubeng sa hao 'me u otlolle matsoho ho phahamisetsa' mele oa hau boemong ba pushup.

5. Butle butle o theohele tlase hore o tle o robale fatše (eseng pushup).

6. Otlolla matsoho ka pele ho mmele wa hao mme o phomole maoto. Pheta.

Tricep Dips:

1. Qala ka ho beha benche (kapa setulo) ka morao ka morao mme u lule moeling le mangole a khumame.

2. Beha matsoho a hao ka tlas'a glutes ka bophara ba mahetla ka thōko ho moeli oa benche, ho netefatsa hore menoana ea hau e shebile pele.

3. Tlosa li-glute tsa hau pele ho tloha bencheng, 'me u behe maoto a hao e le hore a thehe angle ea 90-degree ka letheka la hao. Ena ke boemo ba hau ba ho qala.

4. Theola 'mele oa hao ka ho khumama setsoeng ho fihlela u e-na le likhato tse 90 ka matsoho. Netefatsa hore mahetla a hao, litsoeng le mabili li lula li tsamaellana ka linako tsohle.

5. Phunya serethe sa letsoho la hao 'me u otlolle matsoho ho khutlela boemong ba ho qala. Qoba ho sebelisa maoto ho u thusa ho etsa joalo. Kamehla leka le ho boloka boemo bo otlolohileng. Pheta.

6. Etsa hore sena se be thata le ho feta ka ho otlolla maoto a hau ka botlalo kapa ho a beha bencheng e 'ngoe e kaholimo e bataletseng joalo ka ha ho bonts'itsoe ka tlase.

Mountain Climbers:

1. Ho qala boemong ba pushup ka matsoho a pharaletse hanyane ho feta bophara ba mahetla, beha boima ba 'mele oa hau matsohong a hao.

2. Ho beha leoto la hau le letšehali fatše, koba lengole la hao le letona 'me u le phahamisetse sefubeng pele u le atolosa.

3. Ebe u beha leoto la hao le letona fatše 'me u kobe leoto la hao le letšehali ebe u le phahamisetsa sefubeng.

Eketsa lebelo kahoo ho tšoana le ha o ka matha matsohong a hau. Le ka mohla o se ke wa dumella leoto le tsamayang hore le ame fatshe.

5. Pheta makhetlo a mangata joalo ka ha ho boletsoe. (U batla ho eketsehileng? Sheba boikoetliso ba 'mele bo botle ka ho fetisisa ho tsoa ho mofuta o mong le o mong oa boikoetliso!)

Libaesekele tsa Ab:

1. Qala ka ho robala ka mokokotlo u phahamisitse hlooho le matsoho ka mor'a li-earlobes tsa hau.

2. Koba mangole a hao hore a be likhato tse 90 maotong a hao a kaholimo 'me maoto a hao a kaholimo a be le likhato tse 90 lethekeng la hao.

3. Eketsa leoto la hao le letona e le hore le ka ba likhato tse 45 ho tloha fatše, ha ka nako e tšoanang u tlisa lengole la hao le letšehali sefubeng.

4. Hang ka mor'a hore u kenye lengole sefubeng sa hao, holisa leoto la hao le letšehali ka botlalo hore e be likhato tse 45 ho tloha fatše 'me u kenye lengole la hao le letona sefubeng. Sena se theha motsamao oa ho sotha.

5. Hang ha u se u tšoere ho sisinyeha, kenyelletsa ho sotha le 'mele o ka holimo, o ka finyelloang ka ho kopana le lengole ka setsoe se fapaneng. Ka mohlala, ha u ntse u kenya lengole le letona ka sefubeng, sotha 'mele oa hao o ka holimo ka letsohong le letona e le hore le ka kopana le setsoe sa hao sa leqele. Pheta.

Ho lula le ho sotha:

1. Qala ka ho paqama fatše u otlolotse maoto ka pel'a hao.

2. Koba litsoeng, u behe matsoho ka morao.

3. Kenya mesifa ea hao ea mpa ka ho hula konopo ea mpa ho ea mokokotlong oa hau. Butle-butle lokolla letsoho la hao le letšehali 'me u fetele pele butle u lumella hlooho, mahetla le torso hore li phahamise fatše.

4. Ha u ntse u tsoelapele ho lula, sotha ka lehlakoreng la hau le letona ho fihlela leoto la hau le letona.

5. Butle-butle o phuthulle 'mele oa hau' me u lokolle 'mele oa hau, o khutlisetse letsoho la hao le letona tsebeng ea hau.

6. Pheta ka letsohong le letona.

Lits'oants'o tsa maoto a otlolohileng:

1. Qala ka ho paqama fatše ka mokokotlo oa hao ka maoto a otlolohile 'me matsoho a phahamiselitse hlooho ea hau.

2. Kenya mesifa ea hao ea mpa ka ho hula konopo ea mpa ho ea mokokotlong oa hau.

3. Ho boloka maoto hammoho le lirethe fatše, tlisa matsoho a hao maotong a hao butle-butle u phahamise hlooho, mahare a mahetla le torso fatše. Sena se tla etsa hore mpa ea hao e tšoaroe.

Tsoela pele ho nanabela pele ho fihlela u ama menoana ea hau ea maoto (kapa ketso ea).

5. Butle-butle lokolla matsoho le torso 'me u khutlele sebakeng sa ho qala. Pheta.

Bakeng sa malebela a eketsehileng a ho ja le ho phela hantle 'meleng ho tsoa ho Kayla, etela sebaka sa hae sa marang-rang.

Tlhahlobo bakeng sa