Etsa Boikoetliso bona ba HIIT ka Metsing ho kenya tšebetsong Abs ea hau ka botebo

Litaba

• Combo e meraro
• Letoto la Mapolanka
• Letoto le Emeng
• Letoto la Letlapa la Letlapa
• Letoto la ho qhomela
• Lethathamo la ho sututsa
• Lehlakoreng la Plank Series
• Letoto la Abs
• Tlhahlobo bakeng sa

ICYMI, ho na le takatso e ncha ea ho ikoetlisa e nkang matamo hohle. E nahane e le motsoako pakeng tsa ho palama paddle boarding le sehlopha sa hau sa fave boutique fitness. (Mona ke seo o hlokang ho se tseba mabapi le SUP-ing, le hore na hobaneng o lokela ho e leka lehlabuleng lena.) Joale o ka etsa barre, HIIT le yoga ha o ntse o phaphamala ~ holim'a metsi hantle. Ke hobane'ng ha u otla letamo ho e-na le studio? Ho beha boikoetliso ba hau metsing ho eketsa boemo bo bocha ba boitlamo boo u ke keng ua bo fumana fatše. Eketsa phephetso ea ho leka-lekanya ho e 'ngoe ea meseme ea boikoetliso e nang le moea o mobe, 'me ka tšohanyetso li-squats tsa mantlha li hole haholo le ho sisinyeha ho matla ho batla ho sa khonehe. Karolo e kholo: Ho oa ho bolela feela ho ea teba ka letamong.

Sebopeho e kopane le e 'ngoe ea lik'hamphani tsa pele ho qala mokhoa ona, Glide Fit, ho leka boikoetliso ba HIIT/yoga metsing a Manhattan-live on the Sebopeho Leqephe la Facebook. Le ha ho sebetsa ka metsi ho eketsa phephetso e eketsehileng, o ka etsa mehato ena ka botlalo ho tloha boiketlong ba ntlo ea hau-sohle seo u se hlokang ke moseme oa yoga! (U batla ho leka Glide Fit IRL? Lekola libaka tsa bona ho potoloha le lefatše, kapa u reke 'mat oa hau oo u ka o sebelisang ho o sebelisa ka letamong la hau.)

Ho ikoetlisa ka yoga: Tsamaea le ho futhumala ha yoga ka metsotso e 15 ka har'a video, kapa u phalle ka potlako ea yoga (boikoetliso bona ba yoga bakeng sa batho ba hloileng yoga bo phethahetse ka botšepehi joaloka mofuthu).

Combo e meraro

A. Lepolanka: Qala sebakeng se phahameng sa mapolanka. Tšoara metsotsoana e 10.

B. Squat: Ema ka maoto a bophara ba letheka le matsoho holimo, li-biceps ka litsebe. Lula thekeng morao 'me u khumame ka squat. Etsa reps tse 10.

C. Triceps dip: Qala sebakeng se ka morao sa marulelo, maoto a bataletse fatše, mangole a otlolohile, le liatla tsa fatše fatše ka menoana e lebisitsoeng ho glutes. Phahamisa letheka 'me u kobe litsoe ka morao ho ea tlase' mele ka lisenthimithara tse 'maloa. Penya fatše ho otlolla matsoho. Etsa reps tse 10.

Letoto la Mapolanka

A. Plank to down dog: Qala sebakeng se phahameng sa mapolanka. Exhale 'me u khutlisetse letheka ho ntja e tlase,' me u theole "V" ka 'mele. Inhale 'me u fetele pele ho plank. Etsa reps tse 10.

B. Motho ea nyolohang thabeng ea Slow-mo: Ho tloha lepolanka le phahameng, hata leoto le letona ho ea pele lisenthimithara tse 'maloa ka morao ho letsoho le letona, ebe o pheta ka leoto le letšehali. Tsamaea ka leoto le letona ho lepolanka, ebe o hata leoto le letšehali ho ea lepolankeng. Pheta metsotsoana e 30.

Tlanya ka Shin: Ho tloha boemong bo phahameng ba mapolanka, tsamaisa letsoho le letšehali ho leba bohareng 'me u otlolle letsoho le letona pele. Exhale 'me u fetole letheka ho khutlela ho ntja e theohelang, ho theha "V" e ka holimo ka 'mele, le ho fihla letsohong le letona ho ea ho le letšehali. Inhale 'me u fetele pele ho lepolanka, letsoho le letona le atolosetsoa pele. Etsa reps tse 10.

Etsa metsotsoana e 30 ea ba hloang lithaba butle kapa ka potlako, ebe u pheta li-shin ka lehlakoreng le leng, ebe metsotsoana e 30 ea ba hloang lithaba butle kapa ba lebelo.

Letoto le Emeng

A. Sehlopha: Ema ka maoto a bophara ba letheka le matsoho holimo, li-biceps ka litsebe. Lula letheka ka morao 'me u khumame mangole ka squat. Etsa reps tse 10.

B.E fetotsoe burpee: Ema. Mena ka pele 'me u behe liatla fatše ka pel'a maoto. Khutlela mapolankeng a holimo, ebe o a hata ka matsoho ebe oa ema. Pheta metsotsoana e 30.

Sehlopha sa Relevé: Ema ka maoto a bophara ba letheka le matsoho holimo, li-biceps ka litsebe, 'me u phahamise serethe se nepahetseng ho leka-lekanya bolo ea menoana ea letsoho le letona. Lula letheka ka morao 'me u khumame mangole ka squat. Etsa reps tse 10.

Etsa metsotsoana e 30 ea li-burpees, u eketsa ho tlola ha ho khonahala. Pheta squat sa relevé, u etse makhetlo a 10 ka serethe se fapaneng, ebe u etsa metsotsoana e 30 ea li-burpees u eketsa ho tlola le ho sututsa ha ho khonahala.

Letoto la Letlapa la Letlapa

A. Sekepe sa Letlapa: Qala sethaleng sa marulelo ka likhama le mangole. Ragella leoto le letona lehlakoreng ebe o le hula, joalo ka ha eka o raha ka metsing. Etsa reps tse 10.

B. Lehong: Qala sebakeng se phahameng sa mapolanka. Tšoara metsotsoana e 30.

Pheta A le B, u palama ka lehlakoreng le leng.

Etsa potoloho e le 'ngoe ea Triple Combo, ebe u pheta Letoto la Tabletop. Phomola metsotsoana e 30.

Letoto la ho qhomela

A. Namane ea phahama: Ema ka maoto a bophara ba letheka le menoana e supileng pele. Phahamisa lirethe ho tla libolo tsa maoto, ho etsa bonnete ba hore maqaqailana ha a tsoe ka ntle. Khutlela tlase sebakeng sa ho qala. Etsa reps tse 10. Nakong ea sete ea bobeli, supa menoana ka li-angles tse 45-degree. Nakong ea sete ea boraro, phahamisa ka bophara ba maoto ebe o hlaha ka sumo squat. Nakong ea sete ea bone, sumo jump squats ho tloha boemong bona bo pharaletseng.

B. Turning jump squats: Ema le maoto a bophara ba letheka. Lula letheka ka morao 'me u khumame mangole ka squat, ebe u qhomela, u fetola likhato tse 90 ho ea ka ho le letona, u fihla ka squat e' ngoe. Pheta ho fihlela o shebile pele hape. Tsela e 'ngoe bakeng sa sete ka seng.

C. Maoto a potlakileng: U khumame ka mangole, tlola kapele ho tloha leotong le leng ho ea ho le leng metsotsoana e 30.

Etsa lihlopha tse 4. Etsa potoloho e le 'ngoe ea Triple Combo. Phomola metsotsoana e 30.

Lethathamo la ho sututsa

A. Phatlalatso e pharalletseng: Qala sebakeng se phahameng sa mapolanka ka matsoho. Koba likhahla ho ea mahlakoreng ho theola 'mele, ebe o tobetsa ka har'a liatla ho khutlela boemong ba ho qala. Etsa reps tse 10.

B. Slow-mo plank jack: Ho tloha lepolankeng le phahameng, hata leoto le letona ho tsoa lisenthimithara tse 'maloa, ebe leoto le letšehali le tsoa lisenthimithara tse' maloa, ebe le hata leoto le letona ho kena le leoto le lets'ehali. Pheta metsotsoana e 30.

C. Triceps push-up: Qala boemong bo phahameng ba mapolanka ka liatla tse tlas'a mahetla. Koba litsoe ka ho toba 'meleng o tlase, ebe u hatella liatleng ho khutlela sebakeng sa ho qala. Etsa reps tse 10.

D. Mapolanka jack: Ho tloha lepolankeng le phahameng, hata leoto le letona ho tsoa lisenthimithara tse 'maloa, ebe leoto le letšehali le tsoa lisenthimithara tse' maloa, ebe le hata leoto le letona ho kena le leoto le lets'ehali. Pheta metsotsoana e 15. Ebe u etsa li-jacks tse tloaelehileng tsa mapolanka, u otlolla maoto ka bobeli ka ntle le ka nako e le 'ngoe. Pheta metsotsoana e 15.

Lehlakoreng la Plank Series

A. Leoto la lepolanka le lehlakoreng phahamisa: Qala ka lepolanka le lehlakoreng lehlakoreng le letona le lengole le letona fatše mme o phahamisa letheka. Phahamisa leoto le otlolohileng moeeng, ebe o theohela fatše butle butle. Etsa reps tse 10.

B.Lehlakoreng le le leng la menoana: Ho tloha boemong bona, phahamisa leoto le otlolohileng ka ho le letšehali ho ea pele le morao ho etsa selikalikoe se nyane, joalo ka ha eka u qoelisa menoana ka metsing. Etsa reps tse 10.

C. Ho hula ka serethe sa lepolanka: Ho tloha sebakeng sena, raha leoto le otlolohileng le letšehali morao hanyenyane 'me u hule serethe fatše, u kobehe leoto ho ea ho glute, ebe u khutlela lepolankeng le lehlakoreng. Etsa reps tse 10.

Pheta ka lehlakoreng le leng.

Letoto la Abs

A. Ho tsoa le ho tsoa: Qala ho lula fatše, liatla fatše ka mor'a letheka, menoana e lebisitsoe ho glutes. Phahamisa lirethe fatše 'me u otlolle maoto pele, u sekame' mele hanyane. Etsa mangole ka sefubeng, ebe u atolosa ho qala karabo e latelang. Etsa reps tse 10.

B. Ho sotha ha Russia: Ho tloha boemong bona, phahamisa lirethe ka hona mahlaseli a tšoana le lefatše mme a phahamisa matsoho ho ts'oara ka pela sefuba. Potoloha torso ho tlanya menoana ka ho le letona, ebe ka ho le letšehali. Pheta metsotsoana e 30.

C. Reverse tabletop: Qala ka lehlakoreng le ka morao la letlapa, maoto a bataletse fatše, mangole a lebisitse holimo, 'me liatla li le fatše 'me lintlha tsa menoana li lebisitse ho glutes. Phahamisa letheka ho etsa mola o otlolohileng ho tloha mahetleng ho ea mangoleng. Tšoara metsotsoana e 15.

Pheta A ho ea ho C.

D. Leoto le tlase: Robala u shebane fatše, maoto a otlolohile ho ea siling, maoto holim'a letheka le maoto a kobehile. Butle-butle maoto a tlase fatše, ebe o phahamisa ho khutlela boemong ba ho qala. Etsa reps tse 10.

E. Letheka phahamisa: Robala ka sefahleho fatše le maoto a atolositsoeng ho ea holimo, maoto holim'a letheka le maoto a fetoha. Fetolela maoto ho ea pele hanyane holim'a torso 'me u kopane le abs ho phahamisa letheka ka lisenthimithara tse seng kae ho tloha fatše. Etsa reps tse 10.

F. Baesekele ho senya: Robala u shebane fatše, u atolose maoto, u theohe ka lisenthimithara tse seng kae ho tloha fatše le matsoho ka mor'a hlooho, litsoe li supile. Thala lengole le letšehali ho ea sefubeng, mahetla a potolohang ho ama setsoe le letona ho le leng le letšehali. Fetola, eketsa leoto le letšehali 'me u hule lengole le letona. Pheta metsotsoana e 30.

G.Lisekere: Robala sefahleho fatše, maoto a atolositsoe, maoto le mahetla a ntse a thella ka lisenthimithara tse 'maloa fatše. Phahamisa leoto le letona holim'a letheka 'me ka bonolo u tšoare namane. Fetoha, theola leoto le letona ho ea holimo le ho lelefatsa leoto le letšehali holim'a letheka. Ke rep. Etsa reps tse 10.

Tlhahlobo bakeng sa