Boikoetliso ba 'mele ba 15 bo sa hlokeng litekanyo

Litaba

• Mofuthu
• Kopanya tsena tse 4 ho isa ho tse 5 tsa boikoetliso bona bakeng sa boikoetliso ba ho raha thapo (pun e reretsoe)
• 1. Squat
• 2. Khutlisa leoto phahamisa
• 3. Mokotla oa Curtsy
• 4. Arohanyang squat
• 5. Mohato oa bohato
• 6. Maoto a maoto
• 7. Superman
• 8. Borokho
• 9. Clamshell
• 10. Ho tlola ho pharalletseng
• 11. Plié squat
• 12. Mokotla oa squat
• 13. Lehlakore lunge
• 14. Lepolanka le holimo
• 15. Li-pulse tsa squat
• Ho bata
• 3 E Tsamaea ho Matlafatsa Litlotla

Li-glute ke mesifa e meholo ka ho fetesisa 'meleng, ka hona ho li matlafatsa ke mohato o bohlale - eseng feela bakeng sa bophelo ba letsatsi le letsatsi empa le ka tsela eo u tla ikutloa ka eona ha u phahamisa lintho tse boima kapa u lutse ho tloha ho 9 ho isa ho 5 - kapa ha re tšepahaleng, nako e telele ho feta 5.

Se ke oa tšoenyeha, ha o hloke letho le majabajaba ho ikoetlisa. Ebile, ha o hloke litekanyo ho sebetsa mokokotlo oa hau ho hang.

Ho bona liphetho, phethela boikoetliso ba glute habeli ka beke. U tla bona liphetho ka khoeli kapa tse peli feela, ha ho hlokahale litekanyo.

Ka tlase ke boikoetliso bo 15 bo se nang litekanyo tse tla theha le ho matlafatsa derriere ea hau. Tsoela pele ho bala ho ithuta hore na o hloka le li-reps tse kae ho etsa mokhoa o khotsofatsang.

Mofuthu

Qetella metsotso e 10 ea khanya ho ea ho cardio e itekanetseng pele u ka kena. Sena e ka ba ho tsamaea ka matla, ho matha, ho palama baesekele, kapa hona ho tants'a hohle - eng kapa eng e utloang e le ntle 'me e pompela mali a hao.

Kopanya tsena tse 4 ho isa ho tse 5 tsa boikoetliso bona bakeng sa boikoetliso ba ho raha thapo (pun e reretsoe)

1. Squat

Boikoetliso bo tloaelehileng ba khauta, li-squats li lokela boiteko bo bong le bo bong. Tsamaea butle mme o laolehe, o shebile sebopeho se setle, ho lebisa bokamorao ba hao ka tsela e sebetsang haholo.

Litsela:

1. Qala ka maoto a hao ka bophara ba mahetla 'me matsoho a hao a theohe ka mahlakoreng a hau.
2. Qala ho khumama ka mangole, u tlise matsoho a hau ka pele ho uena 'me u sutumetse mokokotlo oa hau morao joalokaha eka u tla lula setulong. Etsa bonnete ba hore mangole a hau a oa, ha a kene, 'me a emise ha lirope tsa hau li tšoana le lefats'e.
3. Ha o fihla ho tšoanang, sutumelletsa morao ho qala ka boima ba hau lirethe tsa hau.
4. Pheta lihlopha tse 3 tsa makhetlo a 12.

2. Khutlisa leoto phahamisa

Senotlolo sa ho phahamisa leoto le atlehileng ke ho khetholla glute nakong ea motsamao, ho e tlohella hore e sutumetse leoto la hau holimo leholimong.

Litsela:

1. Robala ka sefahleho fatše, u behile sefahleho sa hao matsohong a hao a kobehile ka pel'a hao.
2. U sebelisa glute ea hau, phahamisa leoto la hau le letona fatše, u le phahamise ka hohle kamoo u ka khonang ha u ntse u boloka letheka le lutse fatše. Flex maqaqailana a hao ho pholletsa le motsamao oo.
3. Khutlela ho qala.
4. Tlatsa makhetlo a 12 leotong lena, ebe u chencha. Seta tse 3 tse felletseng.

3. Mokotla oa Curtsy

Li-squats tsa Curtsy li shebile gluteus medius ea hau, mosifa o kantle oa glute, bakeng sa chebahalo le ponahalo e ntle. Ha u theola squat sa hau, u tla se utloa haholoanyane.

Litsela:

1. Qala ka maoto a hao a bophara ba mahetla 'me matsoho a hao a theohe lethekeng.
2. Qala ho khumama ka mangole 'me, tseleng e theohelang, hata leoto la hau le letona morao le ka ho le letšehali ka motsamao o kobehileng.
3. Ha serope sa hao sa leqele se tšoana le mobu, sutumelletsa holimo ka serethe sa hau sa leqele le morao ho qala.
4. Pheta makhetlo a 12 ka lehlakoreng lena ebe u chencha maoto.

4. Arohanyang squat

Hase feela hore li-squats tse tla arohana li tla sebetsa hantle, li phephetsa teka-tekano ea hau - bonase e ngoe.

Litsela:

1. Nka mohato o moholo ho ea pele ka leoto la hau le letona ebe o aba boima ba hao ka ho lekana lipakeng tsa maoto a hau.
2. Koba mangole 'me u lule fatše, u emise ha serope sa hao se letona se tšoana le fatše.
3. Tsamaea ka leoto la hau le letona, u tlatse lihlopha tse 3 tsa reps tse 12.
4. Fetohela leotong la hau le letšehali ebe u pheta.

5. Mohato oa bohato

Mehato ea bohato ke boikoetliso bo loketseng bo u thusang ho tsamaea hamolemo bophelong ba letsatsi le letsatsi. Li tla matlafatsa khanya ea hau.

Litsela:

1. Ema ka benche kapa mohato ka pel'a hau.
2. Ho qala ka leoto la hau le letona, nyolohela bencheng, o tobetse leoto la hau le letšehali holimo ha o ntse o boloka boima ba hau seretheng sa hao se letona.
3. Tsamaisa leoto la hau le letšehali fatše ha u ntse u boloka leoto la hau le letona bencheng.
4. Pheta lihlopha tse 3 tsa makhetlo a 12, ebe u chencha maoto.

6. Maoto a maoto

Le ha o se na boima ba 'mele, maoto a hau a maoto a tla utloa bohloko letsatsi le hlahlamang.

Litsela:

1. Qala ka maoto a mane, matsoho a hao ka kotloloho ka tlasa mahetla a hao le mangole ka kotloloho ka tlasa letheka. Boloka molala oa hau o sa jele paate 'me u tiise mokokotlo oa hau.
2. Ho qala ka leoto le letona, lelefatsa lengole la hao, u romelle leoto la hau le letona ka morao ho uena, u boloke leqaqailana la hao le tjeka.
3. Pepeta glute ea hau holimo, ebe u theola leoto la hau morao ho qala. Etsa bonnete ba hore letheka la hau le lula le lekana le mobu ho pholletsa le motsamao.
4. Tlatsa makhetlo a 12 ka ho le letona, ebe a 12 ka ho le letšehali. Pheta bakeng sa lihlopha tse 3.

7. Superman

Boikoetliso bona bo sebetsana le ketane eohle ea hau e ka morao, ho kenyeletsoa le glutes. Ho ba penya nakong eohle ea motsamao ho tla netefatsa boitlamo bo botle.

Litsela:

1. Robala ka sefahleho fatše u otlolotse matsoho le maoto.
2. Phahamisa sefuba le maoto a hau holimo fatše joalo ka ha li tla ea. Boloka molala oa hau o sa jele paate.
3. Khutlela ho qala. Pheta bakeng sa lihlopha tse 3 tsa makhetlo a 12.

8. Borokho

Ha li-squats li beha khatello mokokotlong oa hau o ka tlase, borokho bo u fa monyetla oa ho hlasela li-glute le li-hamstrings ntle le khatello ea mokokotlo.

Litsela:

1. Robala fatše, mangole a kobehile le maoto fatše. Matsoho a hau a lokela ho ba mahlakoreng a hau le liatla tsa hau fatše.
2. Ha u phunya lirethe tsa hao, phahamisa 'mele oa hau fatše,' me u etse mola o otlolohileng lipakeng tsa 'mele oa hao o kaholimo le mangole.
3. Tšoaea mokokotlo oa hau ho pholletsa le motsamao 'me u pepete glute ea hau holimo.
4. Khutlela ho qala. Pheta lihlopha tse 3 tsa makhetlo a 12.

9. Clamshell

Boikoetliso bo bong bo otlang gluteus medius ea hau - mosifa oa bohlokoa oa ho hula leoto la hau hole le midline. Ena e kanna ea shebahala e le bonolo empa e sebetsa hantle.

Litsela:

1. Lala ka lehlakoreng la hao le letona u khumame ka mangole 'me u khobokanye maoto holim'a tse ling. Koba letsoho la hao le letona, tlisa letsoho hloohong 'me u phahamise' mele oa hau o kaholimo.

2. Ho boloka maoto a hau a kopane le mangole a kobehile, phahamisa leoto la hau le letona ho ea holimo kamoo le tla.

3. Butle-butle khutlela ho qala. Pheta makhetlo a 10, ebe u chencha mahlakore. Seta tse 3 tse felletseng.

10. Ho tlola ho pharalletseng

Boikoetliso ba Plyometric joalo ka ho qhomela ho pharalletseng bo hloka matla a mangata ho e etsa, haholo hobane ha o na qalo. Ho sebelisa glutes le quads ho phatloha holimo ke ho ikoetlisa haholo.

Litsela:

1. Qala ho ema maoto a hao a arohane ka bophara ba mahetla 'me matsoho a hao a le tlaase mahlakoreng a hao.

2. Qhekella fatše hanyenyane 'me, ka matla, qhomela hohle kamoo u ka khonang, u sebelisa matsoho a hao ho itsamaisa ho ea pele.

3. Lula fatše libolo tsa maoto a hau. Hang-hang qhekella fatše hanyane ebe o tlolela pele hape.

4. Feta lihlopha tse 3 tsa makhetlo a 8 ho isa ho a 10.

11. Plié squat

Motjeko o tsamaeang, squi squat ke serope se ka hare le boapeelo bo benyang.

Litsela:

1. Otlolla maoto a hao haholo 'me menoana e supiloe.

2. Qala ho koba mangole, u lutse fatše ho ea fihla moo u ka eang.

3. Phunya lirethe tsa hao, u penya lirope tsa hau tse ka hare le glutes ka holimo.

4. Tlatsa lihlopha tse 3 tsa li-reps tse 12.

12. Mokotla oa squat

Karolo ea cardio, matla a karolo, mekotla ea squat eu fa tse ntlehali ho feta lefats'e ka bobeli. Phephetsa ho lula tlase ka karabo e 'ngoe le e' ngoe.

Litsela:

1. Qala ho ema, maoto hammoho le matsoho a koalehile 'me matsoho a koaletsoe ka mor'a hlooho ea hau.

2. Qhomela maoto a hau kantle 'me ha a fihla, lula kapele, o boloke matsoho moo a leng teng.

3. Eketsa maoto a hao 'me u qhomele maoto morao moo u qalang teng,' me u boele u tsoe hape hang hang.

4. Tlatsa lihlopha tse 3 tsa li-reps tse 12.

13. Lehlakore lunge

Ho bohlokoa ho sebetsa mesifa ea hau lifofaneng tsohle tse tsamaeang. Lunge la lehlakoreng le thula mahlakore a glutes le lirope tsa hau tsa kahare le kantle.

Litsela:

1. Qala ho ema le maoto a hau hammoho 'me matsoho a hau a le ka pel'a hao.

2. Tsamaisa leoto la hao le letona ka kotloloho lehlakore la hao, o khumama ka lengole ebe o sutumetsa letheka ha o ntse o tsamaea. Boloka leoto la hao le letšehali le otlolohile 'me le eme.

3. Sutumetsa leoto la hao le letona, u otlolle leoto la hau le letona ebe u khutlela ho qala.

4. Pheta lihlopha tse 3 bakeng sa makhetlo a 12.

14. Lepolanka le holimo

Kaofela rea ​​tseba hore mapolanka a molemo 'meleng oa hau o felletseng - lepolanka le holimo le lona ha le joalo. Khatong ena, maqhubu a hao a sebetsa ka thata ho thibela boima ba 'mele oa hau fatše.

Litsela:

1. Qala ho lula u otlolotse maoto, mokokotlo o kobehile hanyane 'me matsoho a otlolohile, liatla li le fatše' me menoana e shebile mosong oa hao.

Hula moea 'me, ka mokokotlo oa hau, u iphumane u tlohe fatše hore mmele oa hau o thehe mola o otlolohileng ho tloha hloohong ho isa leotong. Lumella hlooho ea hau hore e khutlele morao hore molala oa hau o tsamaisane le mokokotlo oa hau. Tšoara mona.

3. Qala ka ho eketsa metsotsoana e 10 ho isa ho e 15 'me u tšoare ha feela u khona ho boloka sebopeho se nepahetseng.

15. Li-pulse tsa squat

Ho kenella ka har'a squat ho eketsa nako tlasa tsitsipano, ho bolelang hore ho na le mosebetsi o mongata mesifa le tefo e kholo.

Litsela:

1. Kena maemong a squat, maoto a bophara ba mahetla le matsoho a kopane ka pel'a hau.

2. Qhekella, 'me sebakeng sa ho nyoloha o nyolohele tlase ho halofo ea tsela ebe o theohela tlase.

3. Tlatsa lihlopha tse 3 tsa linaoa tse 20.

Ho bata

Otlolla kapa ho kenya foam ka mor'a ho ikoetlisa ho fa mesifa ea hau TLC. Motataisi oa rona oa ho tsamaisa foam ke sebaka se setle sa ho qala.

3 E Tsamaea ho Matlafatsa Litlotla

Nicole Davis ke sengoli se thehiloeng Boston, mokoetlisi ea netefalitsoeng ke ACE, le motho ea chesehelang bophelo bo botle ea sebetsang ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Filosofi ea hae ke ho amohela li-curve tsa hau le ho iketsetsa ho lekana - eng kapa eng eo e ka bang eona! O ile a hlahisoa makasineng ea Oxygen "Bokamoso ba Boikoetliso" tokollong ea Phuptjane 2016. Mo latele ka Instagram.