Ts'ebetso ena ea 'mele e tsamaeang ka botlalo ea' mele ea 5 ka Kelsey Wells e tla u tlohella u sisinyehe

Litaba

• Kelsey Wells PWR Lapeng 4.0 Express Full-Body Dumbbell Workout
• Letsoho le le leng le Hloekisa ebe o tobetsa
• Tobetsa sefubeng ho Crusher Lehata
• Boima ba Flutter Kick
• Renegade Row
• Boima ba Burpee
• Tlhahlobo bakeng sa

Mokoetlisi oa SWEAT le setsi sa matla sa 'mele oa lefats'e, Kelsey Wells o sa tsoa tsebisa pheteletso ea morao-rao ea lenaneo la hae le tsebahalang haholo la PWR At Home. PWR At Home 4.0 (e fumanehang feela ka har'a sesebelisoa sa SWEAT) e tla eketsa lenane la libeke tse ling tse tšeletseng lenaneong la hajoale la libeke tse 40, le fa basali mefuta e mengata ea boikoetliso ho ba thusa ho haha ​​hodima matla a bona.

"Ha ho letho leo ke le ratang ho feta ho theha mananeo ana ho thusa basali ho ipha matla le ho fihlela sepheo sa bona," Wells o re Sebopeho. "Ke ne ke batla ho fa basali koetliso e ncha ho ba thusa ho lula ba le mafolofolo, ba tsamaisa 'mele ea bona le ho hlokomela bophelo ba bona ho tloha matšelisong a malapa a bona."

Boikoetliso bohle ba PWR At Home, ho kenyeletsoa le ba tlhaiso-leseling ea morao-rao, bo haufi le metsotso e 40 mme ba tsepamisitse maikutlo thupelong ea matla e shebileng lihlopha tse fapaneng tsa mesifa ka matsatsi a fapaneng. Bakeng sa boikoetliso bo bongata, o tla hloka bonyane dumbbell e le 'ngoe, kettlebell, le lihlopha tse ling tsa ho hanyetsa. (E amanang le ena: Mona ke Kemiso ea ho ikoetlisa ea beke le beke e shebahalang hantle joalo ka)

Bakeng sa ba nang le nako e khuts'oane, PWR Challenges ea lenaneo e u fa boikoetliso ba metsotso e 10 ho isa ho e 20 ka potlako le ka katleho. Ho feta moo, hangata ha ba hloke lisebelisoa tse fokolang. (E amanang: Sohle seo u se hlokang ke sete ea li-dumbbells ho silakanya lihlomo tsena le Abs Workout ka Kelsey Wells)

Ho sa tsotelehe hore na o khetha boithapollo bofe, sepheo sa lenaneo la lapeng ke ho chesa mafura, ho aha matla le ho ntlafatsa boemo ba hau ba boikoetliso. Cardio (bobeli ba matla a tlase le matla a phahameng) le linako tsa ho hlaphoheloa le tsona li hahiloe kemisong ea hau ea ho ikoetlisa, hammoho le ho futhumala le ho phomola pele le kamora ho ikoetlisa. (Na u ne u tseba hore SWEAT le eona e kentse lenaneo le lecha la Pilates?)

Ha e le ke eng e khethollang PWR At Home 4.0? Wells o re: "Libeke tse tšeletseng tsa morao-rao tsa boikoetliso bo kentsoeng ho PWR Lapeng li fana ka basali ba seng ba ntse ba ikoetlisa khafetsa 'me ba qetile nako e telele ba ikoetlisa monyetla oa ho tsoela pele ho ntlafatsa boikoetliso ba bona ba le hae," ho bolela Wells. "Lenaneo lena le entsoe ka sepheo 'me le tsitsitse ho saense ea boikoetliso ho thusa basali ho eketsa nako ea bona le boiteko ba ho qeta koetliso."

Leha libeke tse 46 kaofela tsa lenaneo la PWR At Home li loketse maemo ohle a boikoetliso, Wells o hatisa bohlokoa ba ho qala hanyane le ho aha tsela ea hau ea ho nyoloha. "Ha u ikoetlisa ka boima ba 'mele, ho bohlokoa haholo ho tsepamisa mohopolo ho phetheng motsamao o mong le o mong le ho pheta-pheta ka mokhoa o nepahetseng oa boikoetliso ho thusa ho fokotsa menyetla ea ho tsoa kotsi, ho u lumella ho rua molemo haholo mosebetsing, le ho kotula melemo ea' mele ea boikoetliso," oa hlalosa. "Kamehla ho molemo ho qala ka boima bo bobebe - eng kapa eng eo u ikutloang e phutholohile empa e le phephetso ho uena - 'me butle-butle u iphe nako ha nako e ntse e ea ha o ntse o matlafala le ho itšepa haholoanyane ho ikoetlisa ka litekanyo. Ha se taba ea hore na o phahamisa bokae; ke ho phahamisa le foromo e nepahetseng." (E amanang: Tataiso ea hau e Felletseng ea ho Sebetsa Lapeng)

Ho u fa tatso ea seo PWR At Home 4.0 e fanang ka sona, leka thupelo ena e ikhethang ea 'mele oa dumbbell e entsoeng ke Wells. Wells o re: "Matsatsing ao u khutsufalitsoeng ke nako, koetliso ena e potlakileng ea metsotso e 15 e reretsoe ho u thusa ho loanela ho ba le matla le ho ba le sepheo se nepahetseng, 'me u otle mesifa eohle e nepahetseng molemong oa ho ikoetlisa ka botlalo." "Koetliso ena e shebile sefuba sa hao, mahetla, li-triceps, mpa, li-quads, glutes le li-hamstrings." (E amanang le: Torch 'Mele oa hau o ka tlase o nang le koetliso ena ea maoto a maoto a mahlano ea Dumbbell Le Kelsey Wells)

Hopola hore boikoetliso bona ha bo kenyeletse mekhahlelo e futhumatsang le e pholileng. Sebakeng seo, Wells o khothaletsa ho etsa Cardio metsotso e meraro ho isa ho e mehlano (nahana: ho qhomela jacks kapa ho tlola thapo) ho thusa ho eketsa sekhahla sa pelo ea hau le ho futhumatsa mesifa ea hau pele o ikoetlisa. O boetse a fana ka maikutlo a ho latela cardio ka ho otlolla ho hong ho matla, joalo ka ho sisinyeha ha maoto, ho sisinyeha ha letsoho, le ho sotha torso. O re: "Sena se ka thusa ho eketsa ts'ebetso ea hau ea ho sisinyeha ka ho lokisa mesifa ea hau hore e tsamaee hantle ho pholletsa le mefuta eohle ea bona ea ho sisinyeha nakong ea boikoetliso."

Mabapi le ho pholisa, Wells o khothaletsa ho tsamaea metsotso e meraro ho isa ho e mehlano ho theola lebelo la pelo ea hau. U kanna ua batla ho phethela li-static, moo u ts'oereng mosifa sebakeng se otlolohileng bakeng sa metsotsoana e ka bang 10 ho isa ho e 30. Wells oa hlalosa: "Ho otlolla ho tsitsitseng ho sebetsa ho eketsa bokhoni ba hau le ho sisinyeha ho fapaneng." "E ka boela ea thusa ho kenya ts'ebetsong mokhoa oa hau oa ho phomola le oa ho hlaphoheloa ho thusa ho netefatsa hore u phomotse 'me u itokiselitse ho ikoetlisa."

Kelsey Wells PWR Lapeng 4.0 Express Full-Body Dumbbell Workout

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong ho a mahlano ka nako e behiloeng. Qetella mekhahlelo e meraro ka ho phomola motsotso o le mong pakeng tsa potoloho ka 'ngoe. Shebana le ho boloka sebopeho se setle ho latela tloaelo 'me u sebelise motsamao o felletseng oa mmele oa hau.

Seo u tla se hloka: Sebaka se bulehileng, moseme oa ho ikoetlisa, le sete ea li-dumbbells.

Letsoho le le leng le Hloekisa ebe o tobetsa

A. Ema ka maoto le bophara ba letheka le khubu ea fatše fatše lipakeng tsa maoto.

B. Ho boloka sephara le molala li sa jele paate, sutumelletsa letheka hore le theohele tlase ebe le ts'oara dumbbell ka letsoho le le leng.

C. Ha u ntse u tšoarehile, tobetsa lirethe 'me u sutumelle letheka ka pele ho phahamisa torso le ho hula dumbbell fatše, u khanna setsoe holimo ebe u se kenya ka har'a likhopo ho tšoara dumbbell sebakeng se ka pele ka pel'a lehetla.

D. Ka tlase ho squat e sa tebang, ebe o phatloha ho ea holimo ha ka nako e le 'ngoe u ntse u hatella hlooho ea hlooho, u beha letsoho ka ho toba lehetleng le bicep haufi le tsebe. Boloka mantlha e sebetsa 'me mangole a kobehile butle.

E. Khefutsa, butle butle o theole molumo oa molumo ho ea mahetleng, ebe o o kenya fatše lipakeng tsa maoto ho khutlela morao ho qala.

Pheta metsotsoana e 60 (metsotsoana e 30 ka lehlakore).

Tobetsa sefubeng ho Crusher Lehata

A. Tšoara sekoti letsohong le leng le le leng 'me u robale sefahleho holim'a moseme oa ho ikoetlisa ka mangole a kobehileng le maoto a otlolohile fatše.

B. Phahamisa matsoho ka holim'a sefuba 'me liatla li shebane. Etsa li-glute le ho hula likhopo ho thibela ho koala mokokotlo o tlase.

C. Ho kenya litsoe ka hare le ho hatella mahetla fatše, butle-butle koba litsoe ho theola li-dumbbells tse ka bang lisenthimithara tse ka holimo ho phatla ka mahlakoreng a mabeli a hlooho. Qoba ho tsamaisa lihlomo tse kaholimo le mahetla a ankora ho ea ho li-lats, ho arola li-triceps ha boima bo ntse bo theoha.

D. Ka taolo, otlolla litsoeng ho phahamisa li-dumbbells morao, ebe o theola fatše ho ea sefubeng ho khutlela ho qala.

Pheta tatellano ea metsotsoana e 45.

Boima ba Flutter Kick

A. Robala o shebile fatše le maoto le matsoho a atolositsoeng, o ts'oere sekoti se le seng kaholimo ho sefuba o sebelisa matsoho ka bobeli, liatla li shebane. Etsa karolo ea mantlha ka ho hula konopo ea mpa ho ea mokokotlong.

B. Ho boloka maoto a otlolohile le matsoho a otlolohile, phahamisa leoto le letona ha leoto le letšehali le fofa hanyane kaholimo ho lefats'e e le hore maoto a thehe sebopeho sa L.

C. Khutsa, ka nako e le 'ngoe u theole leoto le letona' me u phahamise leoto le letšehali, ho boloka matsoho a atolosoa nako eohle le ho netefatsa hore ha ho na leoto le kileng la ama fatše. Tsoela pele ho fapanyetsana pakeng tsa maoto a ka ho le letona le le lets'ehali ho etsa motsamao o "tšoanang le sekere".

Pheta metsotsoana e 45.

Renegade Row

A. Qala boemong bo phahameng ba mapolanka ka matsoho li-dumbbells, maoto ka mokhoa o pharaletseng. Penya li-quads, glutes, le abs.

B. Mothalo o le mong oa letsoho ho fihlela likhopo (ho pepeta ka mor'a lehare la mahetla). Khutlela mokatong le mola ka lehlakoreng le leng. Tsoela pele ho fapanyetsana.

Pheta metsotsoana e 45.

Boima ba Burpee

A. Ema ka maoto a bophara ba mahetla, u tšoere sekoti letsohong le leng le le leng ka matsoho mahlakoreng a hau.

B. Sutumelletsa letheka morao, khumama mangole, 'me u theohele ka tlung, u behe li-dumbbells ka pele, le ka hare, maoto.

C. Ho beha matsoho holim'a li-dumbbells, tlola maoto ho khutlela fatše butle-butle libolo tsa maoto ka lepolanka. 'Mele o lokela ho etsa mola o otlolohileng ho tloha hloohong ho ea liretheng.

D. Qhomela maoto pele e le hore ba ka oela ka ntle ho li-dumbbells.

E. Sutumelletsa lirethe ho lelefatsa maoto le ho ema. Koba litsoeng 'me u tlise litšepe tse peli tsa sefuba sefubeng ha u ema.

F. Hang ha u le boemong ba ho ema, sutumetsa ka lirethe 'me u atolose li-dumbbells ka bobeli mochine oa khatiso o holimo, matsoho a shebile pele. Emisa hanyane holimo, ebe o theola li-dumbbells ka bonolo ebe o tlisa matsoho mahlakoreng a hau ho khutlela boemong ba ho qala.

Pheta tatellano ea metsotsoana e 45.

Tlhahlobo bakeng sa