Boikoetliso bona ba 'Mele o Feletseng bo Amoheletsoeng ke Jennifer Lopez bo tla U Senya (Ka Tsela e Molemohali)

Litaba

• Ho ikoetlisa ka mmele o felletseng
• Sumo Squat e nang le Medicine Ball
• Reverse Lunge
• Plank e Phahameng ea Ball ea Bongaka
• Glider Lateral Lunge
• Plank Dumbbell Row ho Triceps Extension
• Lipompo tsa mahetla
• Side Plank Crunch
• Holimo Slam le Medicine Ball
• Torso Rotation le Resistance Band
• Resistance Band Squat ho ea ho Biceps Curl
• Tricep Extension le Resistance Band
• Tlhahlobo bakeng sa

Hore na esale u le Jennifer Lopez stan ho tloha hae Mosali oa Manhattan matsatsi kapa u liehile ho ea papaling, u utloisisa feela matla a hae kamora ho bona Bahatelli, ua tseba J. Lo o rata ho ikoetlisa ka thata.

Sebini se hlōla boithapollo bo bong le bo bong boo a tobanang le bona, ho latela mokoetlisi oa hae oa mehleng, David Kirsch, mokoetlisi ea tummeng oa boikoetliso le moemeli oa k'hamphani ea lihlahisoa tsa sauna ea MiHIGH. O re: "Jennifer o tsepamisitse maikutlo haholo ebile o na le boitšoaro ha ho tluoa tabeng ea ho ikoetlisa."Ha ho letho le kileng la ba thata haholo kapa le thata haholo hore a leke kapa a le etse." (Bona: Kamoo Shakira le J.Lo ba Koetliselitsoeng Ts'ebetso ea Bona ea Halofo)

Ke labalabela ho tseba hore na Lopez o ikoetlisetsa mofuta ofe, hantle? U se ke ua hlola u batla ho tseba! Ka tlase, Kirsch o arolelana e 'ngoe ea lipotoloho tsa mmele o felletseng tseo a li behileng Lopez ha ba ntse ba ikoetlisa hammoho. U tla hloka lisebelisoa tse 'maloa tsa mantlha ho phethela boikoetliso bona, hore o tle o leke hore na o ikoetlisong kapa kamoreng ea hau ea ho phomola. (Related: Jennifer Lopez o mo bontša Abs ea hae ho Gym Selfie ho Keteka Letsatsi la hae la tsoalo)

Hopola feela: J.Lo ke sebata e le kannete sebakeng sa boikoetliso, kahoo u se lebelle hore ho tla ba bonolo.

Ho ikoetlisa ka mmele o felletseng

Kamoo e sebetsang kateng: Etsa boikoetliso bo bong le bo bong molemong oa nako e bontšitsoeng. Pheta makhetlo a mabeli ho isa ho a mararo, u phomole lipakeng tsa mekoloko ha ho hlokahala.

U tla hloka: Bolo ea meriana, sete ea li-dumbbells tse bobebe, sehlopha sa ho hanyetsa, le sete ea li-glider.

Sumo Squat e nang le Medicine Ball

Ntle le ho #werking glutes tsa hau, phapano ena ea squat e shebile lirope tsa hau tse kahare le abs. (E amanang: Sumo Squat Ke Boikoetliso bo Molemohali ba Squat Bakeng sa Lirope Tsa Hao Tsa Kahare)

A. Ema ka maoto a pharaletseng hanyane ho feta bophara ba mahetla, menoana e ile ea hlaha likhato tse 45. Huka bolo ea moriana ho leba sefubeng, litsoe li kentsoe ka har'a likhopo.

B. Hohella, khumama mangole, 'me u lule letheka ka morao ho squat. Boloka karolo ea mantlha ea boitlamo le sefuba e le motlotlo ho sireletsa mokokotlo o tlase.

C. Ka tlase ho fihlela letheka le tlase ho feta mangole kapa ha mokokotlo o qala ho potoloha, eng kapa eng e tlang pele.

D. Exhale, ebe o penya ka pele 'me u kenye glutes ho khutlela setulong.

Pheta motsotso o le mong.

Reverse Lunge

Boikoetliso bona ba mantlha bo tiisa 'moko oa hau, li-glute, letheka, marapo le manamane, ho latela Kirsch.

A. Qala ka maoto ka tlas'a letheka. Thala konopo ea mpa ho leba mokokotlong ho kenella mokokotlong.

B. Nka mohato o moholo ho ea morao ka leoto le letšehali, u theohele ka har'a mokoloko o molelele oa sefuba. Emisa ha serope se ka pele se bapile le fatše 'me lengole le letšehali le batla le thetsa fatše.

C. Tobetsa ka leoto le letona 'me u kopane le glutes ho hata leoto le letšehali ho khutlela ho qala.

Fetola mahlakore; pheta. Tsoela pele ho chencha motsotso o le mong.

Plank e Phahameng ea Ball ea Bongaka

Nahana hore mapolanka a tloaelehileng a phahameng a thata? Li-abs tsa hau li tla utloa eka lia cha.

A. Khumama ka pel'a bolo ea moriana fatše. Beha letsoho le leng le le leng holim'a bolo ea moriana hoo e ka bang bophara ba mahetla.

B. Tlosa leoto le le leng ka nako ho ea sebakeng sa ho sutumelletsa holimo. Hlahisa li-quads ebe o pepeta glutes ho baka tsitsipano ea 'mele o tlase,' me u tiise bokahare joalo ka ha eka motho o tla u phunya ho tloha tlase.

C. Sebelisa bolo ka mafolofolo ho kenya letsoho le ho sireletsa mahetla.

Tšoara motsotso o le mong.

Glider Lateral Lunge

Haeba matšoafo a ka morao e se e le karolo ea kemiso ea hau ea boikoetliso, Kirsch o khothaletsa ho a etsa ka li-glider tse kang J.Lo. O re: "Ho bohlokoa ho lula u phephetsa le ho sutumelletsa 'mele oa hau boemong bo bong." "Tabeng ea matšoafo a lateral, li-glider li u lumella ho etsa joalo."

Leha ho le joalo, sete ea hau ea pele ea matšoafo a ka morao ha ea lokela ho ba joalo sepalami matšoafo a ka morao. Kahoo, haeba u sa le mocha, tlohela li-gliders 'me u khomarele matšoafo a ka thōko. (Related: J.Lo le A-Rod ba arolelane Boikoetliso ba Lehae boo U ka bo Etsang Boemong bofe kapa bofe ba Boikoetliso)

A. Ema o le molelele maoto a le tlasa letheka, setepisi se le seng fatše tlasa serethe se nepahetseng.

B. Ho boloka sefuba se le bolelele le mokokotlo o tiisitsoe, ka nako e le 'ngoe romella letheka ha o ntse o thellela leoto le letona lehlakoreng, ho fihlela leoto le letona le holisitsoe ka botlalo.

C. Tobetsa boima ka leoto le letšehali, ebe u penya glutes 'me u khutlele ho ema.

Pheta metsotsoana e 30. Fetola mahlakore; pheta.

Plank Dumbbell Row ho Triceps Extension

Boikoetliso ba metsoako (e sebetsang lihlopha tse ngata tsa mesifa ka nako e le 'ngoe) joalo ka ena e sebetsa haholo ho aheng mesifa ha e bapisoa le boikoetliso ba ho itšehla thajana, ho bolela Kirsch. Ho feta moo, "boikoetliso bo bongata bo na le nako e ngata haholo." Tsamaiso ena, ka mohlala, e matlafatsa mokokotlo oa hau, li-triceps, mahetla, li-glute, lats le maraba ka nako e le 'ngoe.

A. Beha li-dumbbells fatše ka bophara ba mahetla ka thoko kahoo mehele e tšoana. Ho tloha boemong ba ho khumama, itšetleha ka pele ho ts'oara molumo letsohong le leng le le leng. Khutlela ka lepolankeng le phahameng ho qala.

C. Etsa hore bokahare bo tiee, 'me u se ke ua sisinyeha letheka ka lehlakoreng le leng, hula setsoe se letšehali se lebile siling. Emisa hanyane holimo, ebe o pepeta tricep ho otlolla setsoe, o romella letsoho le otlolohile morao.

D. Khutlisetsa motsamao, khutlisetsa dumbbell ho qala. Pheta ka lehlakoreng le leng.

Tsoela pele ho chencha motsotso o le mong.

Lipompo tsa mahetla

Ho tlanya ka mahetla ho sebetsa mahetleng le bokong ba hao.

A. Nka boemo bo phahameng ba mapolanka, matsoho a phuthetsoe ka tlas'a mahetla.

B. Ntle le ho lumella letheka ho fetoha ho tloha ka lehlakoreng le leng ho ea ho le leng, ho fapanyetsana ho otla lehetla ka leng ka letsoho le fapaneng.

Tsoela pele ho fapanyetsana motsotso o le mong.

Side Plank Crunch

Na ho ne ho e-na le mapolanka a lekaneng? Mohato oa ho qetela oa mapolanka ke ho phunya ha lehlakore.

A. Robala ka lehlakoreng le letona le maoto a otlolohile, maoto a kopantsoe. Beha setsoe ka ho le letona ka tlasa mahetla. Phahamisa letheka ho fihlela 'mele o theha mola o otlolohileng ho tloha maqaqailaneng ho ea mahetleng. Ho boloka abs braced, tlisa letsoho le letšehali hloohong ho qala.

C. Sebelisa li-oblique ho tlisa setsoe sa leqele fatše joalo ka ha eka u tlanya letheka le letona.

D. Khutlisa motsamao ho khutla ho qala.

Pheta metsotsoana e 30. Fetola mahlakore; pheta.

Holimo Slam le Medicine Ball

Haeba u ne u nahana hore lenaneo la 2020 la J.Lo le Shakira la halofo ea nako e ne e le leqhubu le leholo, ema feela ho fihlela u leka mokhoa ona oa plyometric.

A. Nka boemo ba liatleletiki, maoto a bophara ba mahetla a arohane le mangole a kobehile hanyane, a phahamisa bolo ea meriana matsohong ka bobeli ho qala.

B. Phahamisa bolo ea moriana ka holim'a hlooho, ebe ka nako e le 'ngoe u itlama lethekeng 'me u theole matsoho fatše ka ho phatloha ho otla bolo fatše.

C. Nka bolo ea moriana ho khutlela ho qala.

Pheta motsotso o le mong.

Torso Rotation le Resistance Band

Bakeng sa boikoetliso bona ba mantlha, o tla hloka sehlopha sa ho hanyetsa le ntlha ea ankora (nahana: squat rig, column, pull-up bar, kapa handle e tiileng ea monyako). Ha u khetha sehlopha seo u ka se sebelisang "khetha sehlopha se u fang matla a lekaneng a ho u phephetsa, empa se u lumella ho boloka sebopeho se nepahetseng," ho bolela Kirsch.

A. Anchor sehlopha sa ho hanyetsa kae-kae bophahamo ba sefuba (kapa haufi le moo ho ka khonehang). E eme o shebile ho sehlopha se shebaneng le ntlha ea ankora, ts'oara pheletso ka matsoho ka bobeli. Tloha ho tloha ankora ho fihlela matsoho a otlolohile ka pele ho qala.

B. Ho boloka sekoti se tiisitsoeng, letheka le matsoho a otlolohile, sebelisa li-oblique ho sotha hole le ntlha ea ankora, ho hula sehlopha sa ho hanyetsa 'meleng.

C. Ka taolo, khutlisetsa motsamao ho khutlela ho qala.

Pheta metsotsoana e 30. Fetola mahlakore; pheta.

Resistance Band Squat ho ea ho Biceps Curl

Ngoana ea lerato oa sehlopha sa biceps curl le resistance band thruster, ona ke mmele o felletseng.

A. Ema ka maoto a bophara ba letheka, sehlopha sa khanyetso se maemong a mahareng a maoto a mabeli. Tšoara sehlopha ka matsoho ka bobeli ka pel'a letheka, liatla li shebile pele.

B. Ho boloka sefuba se le telele, theohela ka tlung. Penya glutes ho ema.

C. Ho boloka mokokotlo o le thata le likhoketsane ka thata ho likhopo, koala lebanta la ho hanyetsa ho fihlela mahetleng.

D. Khutlisa motsamao ho khutla ho qala.

Pheta motsotso o le mong.

Tricep Extension le Resistance Band

Motsamao oa ho qetela, ha re e fumane!

A. Sireletsa sehlopha hore se fihle ntlheng ea ankora bophahamong ba sefuba. U shebile hole le ntlha ea ankora, nanabela kamorao 'meleng ho itšoarella ka matsoho ka bobeli, litsoeng li kobehile li shebile siling le matsoho kamora hlooho.

B. Ho boloka likhopo li koaletsoe ebile li kobehile, sebelisa li-triceps ho otlolla matsoho holimo.

C. Khutlisa motsamao ho khutla ho qala.

Pheta motsotso o le mong.

Tlhahlobo bakeng sa