Boikoetliso ba 'Mele ba Boikoetliso bo Senya' Mele oa Hau Joalokaha Ke Mosebetsi oa Hau
Litaba
- Li-push up
- Mangole a Phahameng
- Melao e Khethiloeng
- Ho hloa lithaba
- Sehlopha sa Goblet
- Bear Crawl
- Offset Reverse Lunge
- Arola Jump Burpees
- Lateral Lunge le Twist ea Russia
- Leoto le le leng la morao-rao le tlolela Bench
- Kettlebell Deadlift
- Metsoako e pharalletseng ea Frogger
- Tlhahlobo bakeng sa
Mefuta ea boikoetliso e fuoa moputso oa ho ikoetlisa le ho boloka 'mele ea bona e le maemong a holimo. (Ho sa tsotelehe sebopeho sefe-hobane ua tseba hore kaofela re mabapi le 'mele oa #LoveMyShape positivity.)
Empa seo se bolela hore ba tseba lintho tsa bona ha ho tluoa tabeng ea ho fumana chelete e ngata ka ho fetisisa bakeng sa boikoetliso ba hau - ho kenyeletsoa Rebecca Kennedy, Mokoetlisi oa Barry's Bootcamp le mohlala oa boikoetliso, ea entseng mofuta ona oa boikoetliso. (U batla ho eketsehileng ho tsoa ho senatla sena sa linaleli? Leka feela boikoetliso ba 'mele ba hae bo matla haholo kapa boikoetliso bo matla haholo ba nakoana bo matlafatsang hape.)
Kamoo e sebetsang kateng: U tla etsa li-supersets tsa drill ea matla ka metsotsoana e 45, ebe u cheka plyometric metsotsoana e 30. Sebelisa tsela eohle ea boikoetliso, 'me u phomole motsotso o le mong. Haeba u sa qala, leka ho qeta sete e felletseng ka makhetlo a mararo, baatlelete ba mahareng ba leka ka makhetlo a mane, 'me ba hatele pele ka makhetlo a mahlano.
Li-push up
A. Qala boemong bo phahameng ba mapolanka ka matsoho a pharaletseng hanyane ho feta mahetla.
B. Ka tlase sefubeng ho ea tlase, u kobe litsoe 'me u li supe ka morao ho likhato tse 45, ebe u hatella hole le fatše ho phahamisa sefuba ho qala. Simololang: Jala mangole fatše. Bohareng: Etsa phutuho e tloaelehileng. E tsoetseng pele: Phahamisa leoto le le leng fatše.
Etsa AMRAP metsotsoana e 45.
Mangole a Phahameng
A. Matha ka sebaka, o kganna mangole ho fihla sefubeng mme o boloka mokokotlo o le thata.
Tsoela pele metsotsoana e 30.
Melao e Khethiloeng
A. Ho tloha ho ema, ikamahanya le letheka ka mokokotlo o otlolohileng, 'me u tšoare kettlebell e le' ngoe letsohong ka leng.
B. Pepeta ka holimo ka morao, ebe u sotha li-kettle ho fihlela sefubeng, u khanna litsoeng ho ea siling ha u ntse u boloka matsoho haufi le likhopo.
C. Mokokotlo o tlase ho qala. Pheta, ho boloka mantlha e le thata le ho khutlela otlolohile.
Etsa AMRAP ka metsotsoana e 45.
Ho hloa lithaba
A. Qala boemong bo phahameng ba mapolanka ka mahetla holim 'a manonyeletso.
B. Hula leoto le letona ho leba sefubeng, ebe u chencha kapele 'me u hule leoto le letšehali ho leba sefubeng. Fetolela pele le morao ka potlako.
Tsoela pele metsotsoana e 30.
Sehlopha sa Goblet
A. Ema ka bophara ba maoto, menoana e lebisitsoe ho 11 le 1:00 oacheng. Koba mangole 'me u lule u otlolohile ho ea robala ho tšoara kettlebell e le' ngoe. Ema, 'me u phahamisetse sefubeng, u ts'oere mahlakore (kapa "linaka") tsa tšepe.
B. Ho boloka lesapo la mokokotlo le sa nke lehlakore, squat ho theosa le letheka ka tlase ho mangole. Tsamaea ka lirethe, pepeta lirope tse ka hare, 'me u boloke mokokotlo o tšoarelletse ho sutumelletsa morao ho ema.
Etsa AMRAP metsotsoana e 45.
Bear Crawl
A. Qala ka matsoho le mangole, ebe u kenya letsoho ho phahamisa mangole fatše.
B. Ho boloka boemo bona, hata pele ka letsoho le letona le leoto le letšehali. Ebe u ea pele ka letsoho le letšehali le leoto le letona, ebe hape ka letsoho le letona le leoto le letšehali.
C. Tlosa ts'ebetso ena ho khutlela ho qala. Tsoela pele ka mehato e 3 ho ea pele le mehato e 3 morao.
Tsoela pele metsotsoana e 30.
Offset Reverse Lunge
A. Ema ka maoto hammoho, u tšoere kettlebell ka letsohong le letona.
B. Khutlela morao ka lekarecheng la leoto le letšehali, o nanabetsa letsoho le letšehali lehlakoreng ho lekanya. Tobetsa ka seretheng se letona ho ema, u tobetse menoana e letšehali haufi le leoto le letona.
Etsa AMRAP metsotsoana e 45.
Arola Jump Burpees
A. Beha matsoho fatše 'me u qete maoto ho ea lepolankeng le phahameng. Sefuba se tlase tlase mokatong.
B. Sutumelletsa sefuba fatše 'me u tlōle maoto ho ea matsohong.
C. Ema, ebe hang-hang o kena ka har'a leoto la leoto le letona, ebe o tlola maoto hammoho. Tlohela ka tlung ea leoto le letšehali, ebe u qhomela maoto hammoho, ebe u beha matsoho fatše ho qala rep.
Tsoela pele metsotsoana e 30.
Lateral Lunge le Twist ea Russia
A. Emang ka maoto hammoho, le ts'oere kettlebell ka mahlakoreng (kapa "manaka") boemong ba sefuba.
B. Nka mohato o moholo ho ea ka ho le letona ho kena ka mokoting o ka morao. Sotha kettlebell nqa ea le letona.
C. Khutlela bohareng, 'me u hatelle leoto le letona ho hata maoto hammoho.
Etsa AMRAP metsotsoana e 45. Qetella sete e 'ngoe le e 'ngoe ka lehlakoreng le leng.
Leoto le le leng la morao-rao le tlolela Bench
A. Emang le maoto hammoho pela benche.
B. Ho leka-lekana ka leoto la leqele, tlolela ka lehlakoreng bencheng. Hang-hang qhomela fatše, u tšoere leoto le letona fatše ka nako eohle.
Tsoela pele metsotsoana e 30. Qetella tse ling kaofela tse behiloeng ka lehlakoreng le leng.
Kettlebell Deadlift
A. Ema ka maoto a bophara ba letheka le litloloko lipakeng tsa maoto. Hinga lethekeng ho inama ka mokokotlo o bataletseng 'me u tšoare litloloko (e le' ngoe letsohong le leng le le leng) ka lihapi.
B. Pepeta mokokotlo o kaholimo 'me u kopane le mantlha ha u eme u ntse u tobetse letheka ho ea pele, u ts'oere litloloko tlase kapela letheka.
C. Sutumelletsa letheka morao 'me u khumame mangole ho khutlela ho qala, ho etsa bonnete ba hore o lula o otlolohile.
Etsa AMRAP metsotsoana e 45.
Metsoako e pharalletseng ea Frogger
A. Qala boemong bo phahameng ba mapolanka ka maoto a pharaletseng ho feta bophara ba letheka.
B. Romella letheka ho leba lirethe, u khumame mangole, ebe u tlola maoto ho ea kantle ho matsoho.
C. Hang-hang phahamisa matsoho fatše 'me u kene squat. Qhomela, o nanabela matsoho hodima hlooho. Mobu o bophara ba maoto, 'me hang-hang qalella qalong.
Tsoela pele metsotsoana e 30.