Ke Koetliso Feela eo U Lokelang ho e Koetlisa bakeng sa Lebelo la Litšitiso

Litaba

• 1. Tatelano ea Lepolanka
• 2. Squat to Shoulder Press
• 3. Hula-Hodimo
• 4. Frog Squat Otlolla
• 5. Meriana Ball Slam
• Tlhahlobo bakeng sa

Mabelo a lithuto tsa litšitiso, joalo ka Tough Mudder, Rugged Maniac, le Spartan Race, a fetotse tsela eo batho ba nahanang ka matla, mamello le bolutu. Leha ho hloka boikemisetso ho matha lebelo la 10K, mabelo a mofuta oa litšitiso a tsoa mofuteng o fapaneng oa matla a kelello le mesifa eo o neng o sa tsebe hore o na le eona. (Haeba u ntse u le mothating oa ho ingolisa bakeng sa e 'ngoe ea merabe ena, mona ke mabaka a mang a' maloa a etsang hore u lome bullet 'me u itokisetse ho silafala.)

Liketsahalo tsena li hlahisa semathi sa semathi se ka hare ho uena (uena tseba u rata ho silafala ka sekhukhu), kahoo koetliso ea hau le eona e lokela ho ba bohale joalo. Ho matha ka lebelo le itekanetseng treadmill ha ho na ho e khaola.

"Phoso e kholo ka ho fetisisa eo u ka e etsang ha u ikoetlisetsa lebelo la litšitiso ke ho se nke mokhoa oa 360-degree o lokisetsang 'mele oa hau bakeng sa ho khasa, ho fanyeha, ho hula le ho sututsa litšitiso," ho bolela mokoetlisi oa Anytime Fitness Rachel Prairie.

Mona ke mehato ea hae e mehlano ea bohlokoa ea ho itokisa 'meleng le kelellong ho hlola mollo, mabota, seretse le mekoallo ea litšoene.

Kamoo u ka e etsang: Qetella boikoetliso bona ba metsotso e 30, ea mehato e mehlano bonyane habeli ka beke, hammoho le litlelase tse tloaelehileng tsa HIIT le ho tsamaisa foam ho sebetsa li-kinks. Haeba u ka fana ka sohle seo u nang le sona, u tla kotula melemo ea matjato, lebelo le ho sisinyeha ka halofo ea nako ea ho matha metsotso e 60, 'me u tla sebetsa lihlopha tse ngata tsa mesifa nakong eo. Nakong eo letsatsi la peiso le tlang, le tla ikutloa le le haufi le ho bapala ka har'a seretse ho feta ho utloa bohloko ka litšitiso tse 'maloa tse litšila.

Seo u tla se hloka: Dumbbells (kapa barbell), bara ea ho hula (kapa e ts'oanang), bolo ea moriana

1. Tatelano ea Lepolanka

Prairie o re: "Mabelo a litšitiso a itšetlehile ka ho tseba boima ba 'mele oa hao," ho bolela Prairie, ke ka lebaka leo a reng u qale thuto e' ngoe le e 'ngoe ka tatellano ena ea lepolanka e matlafatsang mesifa e sebelisetsoang ho hahaba kapele.

• Plank e nang le Ankle Touch: Qala boemong ba mapolanka. Kenya lengole le letona ka sefubeng 'me u tobetse letsoho le letšehali ho ea ka hare ho leqaqailaneng le letona. (Ho batla o tšoana le ha o kenella ka hare ho leeba ka yoga.) Khutlela leotong ebe o pheta ka lehlakoreng le leng, tlanya letsoho le letona leqaqailaneng la leqele. Tsoela pele ho fapanyetsana mahlakore. Tlatsa makhetlo a 10 ka lehlakoreng le leng.
• Plank e Phahameng ka Letsoho Finyella: Phahamisa letsoho le letona ho tloha fatše 'me u fihle ka ho toba pele ho latela lehetla la hau. (Ka mokhoa o ts'oanang le ntja ea nonyana ntle le ho phahamisa leoto hape.) Beha letsoho fatše. Pheta ka lehlakoreng le leng, ho phahamisa letsoho le letšehali fatše. Tsoela pele ho fapanyetsana mahlakore. Tlatsa makhetlo a 10 ka lehlakoreng le leng.
• Forearm Plank Hip Drop: Ho qala ka lepolanka le ka pele, o theola letheka le letona ho ea fatše, o ntse o thekesela kaholimo ho fatše. Khutlisa letheka ho se nke lehlakore pele u theola letheka le letšehali hore le thekesele kaholimo ho fatše. Pheta mohlala. Tlatsa makhetlo a 10 ka lehlakoreng le leng. E theohele fatše ho ea liphakeng 'me u tlohelle letheka le letona le theohele fatše, u letse fatše ka holim'a fatše. Khutlisetsa letheka ho se nke lehlakore 'me u theohele ka lehlakoreng le letšehali. Pheta ka makhetlo a 10 ka lehlakoreng le leng.

Tlatsa lihlopha tse 3 kapa tse 4 ka metsotsoana e 60 phomola mahareng.

2. Squat to Shoulder Press

Ho sisinyeha hona ha 'mele kaofela ho eketsa matla,' me, ha ho etsoa ka potlako ka nako e khuts'oane, ho aha likhoele tsa mesifa, tse ka eketsang lebelo la lebelo la lebelo la litšitiso. Prairie o re: "Haeba o tlameha ho tlola ho ea nka ho hong peisong, mesifa ea hau e tla thunya kapele." Nahana: ho ts'oara lits'oants'o tsa mekoallo e phahameng ea litšoene.

• U sebelisa li-dumbbells tse bobebe kapa li-barbell (ts'oarella bareng ka bophara ho feta mahetla), tlisa boima ba ho phomola maemong a boreleli haufi le sefuba bophahamong ba mahetla ebe u lula mokatong o tlase. Tobetsa ka har'a lirethe 'me u khanne boima ba' mele ka ho toba ha u fihla moo u emang, u pepeta li-glutes ha u phahama. Butle butle ho theola boima ba 'mele ho ea boemong bo thata le ho pheta motsamao.

Tlatsa lihlopha tse 3 ho isa ho tse 4 tsa makhetlo a 20.

3. Hula-Hodimo

Litšitiso tse hlokang motsamao oa ho hula "e tla ba ntho e thata ka ho fetisisa eo o e etsang peisong ea litšitiso," ho bolela Prairie. Hape, ka seretse, metsi le mofufutso tse amehang, ho ts'oara bareng, thapo, lere, jj, ho ka ba thata le ho feta. Ka lehlohonolo, haeba u ntse u sokola, motho eo u sebetsang le eena kapa sebapali-'moho le uena se ka u thusang, kahoo u se ke oa tšoenyeha haeba u ka se khone ho ikhula u le mong hona joale. Maqheka ana a ka u thusa ho matlafatsa matla a ho fihla moo, leha ho le joalo. Hore na o qala ho koetlisa motho ea emisang kapa ho hula sehlopha holim'a mekoallo ho u matlafatsa, Prairie o re "ho ikoetlisa khafetsa ho bohlokoa." Mona ke kamoo.

• U sebelisa li-rings, li-bar, li-monkey bar, kapa mokoetlisi oa ho fanyeha, tšoara ka matsoho a mabeli. U sebelisa mokokotlo oa hao, sefuba, abs le matsoho, hula 'mele oa hao, sefubeng se phahamisitsoeng,' me hantle, sehlaha se kaholimo ho bare. Butle-butle, ka taolo, khutlela fatše ho hang. Pheta.

Qetella li-reps tse ngata kamoo u ka khonang nakong ea metsotso e 10 ho isa ho e 15, u phomotse kapa u fetola kamoo ho hlokahalang.

4. Frog Squat Otlolla

Haha mamello 'me u etsise litlamorao tsa ho hula pelo ha pelo ka motsamao ona o le mong. Haeba o tseba maikutlo a ho batla ho tlohela mosebetsi ha o ntse o etsa burpee ea mashome a mabeli, o tla lemoha matla a kelello ho nka mekhahlelo ena ea squat, 'me o tla hloka mamello ea kelello nakong ea peiso ea hau. Prairie o re: "Karolo e 'ngoe ea lebelo la litšitiso ke ho lokisoa kelellong ho sebetsa ka har'a mathata le bohloko.

• Qala ka ho ema. Ka potlako beha liatla fatše kapele ho uena 'me u tlōle kapa u khutlele lepolankeng le phahameng. Ntle le ho phahamisa liatla, tlolela kapa ho hata maoto ka bophara ho ea kantle ho matsoho, 'me, u sebelisa maoto a hau, kapele u eme' me u qhomele holimo. Pheta motsamao, ho ea ka lebelo.

Tlatsa lihlopha tse 3 tsa li-reps tse 10.

5. Meriana Ball Slam

Ena ke boikoetliso bo bong ba 'mele bo felletseng bo chesang mollo oa hau ka nako e le ngoe. "Koetliso ena e tla u thusa hore u lule u tsitsitse 'me u le matla holim'a libaka tse sa tšoaneng, li-swing, mehele le mekotla ea lehlabathe," ho bolela Prairie. Boikoetliso bona bo lokela ho etsoa ka boiteko bo boholo.

• U tšoere bolo ea moriana o boima bo itekanetseng, ema ka maoto a pharaletse hanyane ho feta sebaka sa letheka. Tsoha menoaneng ea hau ka bolo e ka holim'a hlooho ea hau. Beha bolo ka thata kamoo u ka khonang pakeng tsa maoto a hau. Squat ho nka bolo le ho pheta motsamao.

Tlatsa lihlopha tse 3 tsa li-reps tse 10.

Tlhahlobo bakeng sa