Boikoetliso bona bo matla ba 'mele bo tla chesa lik'halori tse boima

Litaba

• Triceps Kickback Row + Push-Up
• Tobetsa squat + Push Press
• Deadlift ka Wide-Grip Row
• Ho pota-pota-Lefatšeng Lunges
• Kettlebell Swings
• Tlhahlobo bakeng sa

Ha ho letho le betere ho feta ho itima burger e nang le lero le monate, ho noa li-fries, le ho e hlatsoa ka lebese le monate la lebese. Empa thaba ea likhalori tse tlang le tsona? E, ha e kholo joalo. (Ntle le haeba e le e 'ngoe ea li-burger tse ka tlase ho likhalori tse 500.) Ke ka lebaka leo mokoetlisi ea hloahloa oa Nike le morupeli oa Barry's Bootcamp Rebecca Kennedy ba thehileng boikoetliso bo etselitsoeng maikutlo ao hantle: E chesa li-calories tse makholo e le hore u ka tsoela pele ho ja burger eo, ke u tseba' Re fumane ho loma hohle. Tlhokomeliso e nepahetseng leha ho le joalo: Etsa boikoetliso bona pele ho lijo tsa hau tsa Shake Shack eseng kamora moo, hobane mpa ea burger e etsa joalo eseng ho ikutloa hantle nakong ea li-burpees. (JK, ha ho na li-burpees mona.)

Kamoo e sebetsang kateng: Etsa lihlopha tse 10 tsa makhetlo a 10 ha u falla, u phomole metsotsoana e 30 pakeng tsa lihlopha. Phomola metsotso e 2 pakeng tsa ho falla ka 'ngoe. Koetlisa hang, 'me u qetile. (U batla ho eketsehileng? Leka mokhoa ona oa ho ikoetlisa o bululetsoeng ke Gwen Stefani.)

Triceps Kickback Row + Push-Up

A. Qala ka lepolanka ka maoto a pharaletseng ho feta bophara ba mahetla le matsoho ka li-dumbbells.

B. Tobetsa ka holimo mokokotlong ho hula letsoho le letona le dumbbell pela likhopo, ebe u khutlisetsa letsoho morao ka har'a triceps kickback, ho phahamisa dumbbell holimo kamoo ho ka khonehang 'me u pete triceps. Boloka letheka lisekoere le mokokotlo o tiile.

C. Khutlisa li-dumbbell ka likhopo, ebe u khutlela sebakeng sa ho qala. Pheta ka lehlakoreng le letšehali, ebe u sututsa hang. Ke rep.

Etsa lihlopha tse 10 tsa reps tse 10, u phomole metsotsoana e 30 pakeng tsa sete ka 'ngoe.Ebe u phomola metsotso e 2.

Tobetsa squat + Push Press

A. Ema ka maoto a bophara ba letheka le li-dumbbells matsohong a mahlakore. Squat, e theola lirope ho fihlela li ts'oana le fatše.

B. Sututsa lirethe hore u eme ha u ntse u etsa hamore curl: Phahamisa li-dumbbell mahetleng, liatla li shebile ka hare.

C. Koba mangole hanyenyane, 'me u eme ka ho phatloha ha u ntse u sututsa li-dumbbell ka holimo, matsoho a koalehile ka ho toba mahetleng le liatla li shebile ka hare, bohareng.

D. Li-dumbbells tse ka tlase li khutlela bophahamong ba mahetla, ebe u khutlisetsa hammer e kobehileng ho theola boima ba 'mele mahlakoreng.

Etsa lihlopha tse 10 tsa reps tse 10, u phomole metsotsoana e 30 pakeng tsa sete ka 'ngoe. Ebe u phomola metsotso e 2.

Deadlift ka Wide-Grip Row

A. Ema ka maoto a bophara ba letheka, li-dumbbells fatše ka kotloloho ka pele ho maoto. Itlama thekeng ho inama pele le ho ts'oara litšepe matsohong ka bobeli, liatla li shebile menoaneng.

B. Kopanya mokokotlo o ka holimo 'me u khanne letheka ho ea pele ho ema holimo. Itšetleha ka letheka ho theola li-dumbbells fatše, ho boloka maoto a otlolohile empa a sa notleloa.

C. Ebe u etsa mola o nang le sephara: Boloka torso e hokahane ka pele, phahamisa litsoe holimo le ka ntle ho ea mahlakoreng e le hore li-dumbbells li fihle bophahamong ba sefuba, li etse li-angles tsa 90-degree pakeng tsa triceps le matsoho a ka holimo.

D. Boima ba 'mele bo tlase ho ea holimo, ebe o khanna letheka ho ea pele ho qala karabelo e latelang.

Etsa lihlopha tse 10 tsa makhetlo a 10, u phomole metsotsoana e 30 pakeng tsa sete ka seng. Ebe u phomola metsotso e 2.

Ho pota-pota-Lefatšeng Lunges

A. Emang ka maoto hammoho, le tšoere kettlebell ka sefubeng ka mahlakore (kapa "manaka") ka menoana e thatetsoeng botlaaseng ba mohele.

B. Phahamisa setsoe ka nako e le 'ngoe ho potoloha kettlebell ho potoloha hlooho, u feta ka tsebe e letona ebe ka morao ho hlooho, ebe ka tsebe ea leqele. Tsoela pele ho pota-pota kettlebell ho ea lethekeng le letona, ha u ntse u khutlela morao ka leoto le letona sebakeng sa sumo squat.

C. Ho hata ka leoto le letona haufi le leoto le letšehali, potoloha kettlebell pele le ho potoloha hlooho ka lehlakoreng le leng (tsebe e letšehali, ka mor'a hlooho, tsebe e nepahetseng). Tsoela pele ho potoloha ho ea lethekeng le letšehali ebe u khutlela morao ka leoto le letšehali ho kena sumo squat ka lehlakoreng le leng.

Etsa lihlopha tse 10 tsa makhetlo a 10 (5 ka lehlakoreng le leng), u phomole metsotsoana e 30 pakeng tsa sete ka seng. Ebe u phomola metsotso e 2.

Kettlebell Swings

A. Ema ka maoto a pharaletseng ho feta bophara ba letheka le kettlebell e ka bang leoto ka pele ho maoto. Ikokobelle lethekeng, u lule morao o otlolohile, 'me u fihle pele ho tšoara mofeng oa tšepe.

B. Sokella kettlebell morao lipakeng tsa maoto (tlanya "menoana e metona ho ea bomong"), ebe u khanna letheka ho ea pele ho sesa tšepe pele le hodimo, e emisa bophahamong ba lehetla, tšepe e ts'oanang le fatše.

C. Lumella tšepe hore e oele fatše, e sekametse pele hore e e khutlisetse morao pakeng tsa maoto. Boloka konopo e tiile 'me u pepete glute ka holimo ho leqhubu le leng le le leng.

Etsa lihlopha tse 10 tsa makhetlo a 10, u phomole metsotsoana e 30 pakeng tsa sete ka seng. Ebe u phomola metsotso e 2.

Tlhahlobo bakeng sa