Lacey Stone's Metsotso e 15 ea Metsotso e Tletseng ea Boikoetliso ba 'mele

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Ha u na nako ea ho qeta nako u ikoetlisa? Ke moo boikoetliso bona bo se nang thepa bo potlakileng bo tsoang ho LA mokoetlisi Lacey Stone bo sebetsang hantle! Morero ona o tla etsa hore pelo ea hau e pompe le ho tiisa 'mele oohle oa hau ka metsotso e 15 feela - ha ho na leeto le lelelele la ho ea boikoetlisong.

Lacey o fana ka tlhahiso ea ho qala ka ho matha ka potlako ha ho matha sebakeng se kopantsoeng le li- jumping jacks, ebe u pheta potoloho ena ea makhetlo a mahlano ka makhetlo a mararo. Lekhetlo la pele ha u etsa boikoetliso bo bong le bo bong motsotso o le mong, lekhetlo la bobeli u etsa boikoetliso bo bong le bo bong metsotsoana e 30, 'me lekhetlo la boraro u tla etsa boikoetliso bo bong motsotso o le mong hape.

Boikoetliso ba 1: Ho pota-pota-Lefatšeng Lunges

Mesebetsi: Lerapo le maoto

A. Qala ka maoto hammoho. Tsamaea ka leoto le letona ho ea pele, ebe u hata leoto le letona ho ea lehlakoreng le leng, 'me u qete ka lehare le ka morao ka leoto le letona ka morao. Khutlela bohareng hore maoto a kopane.

B. Ebe u khutlela morao ka leoto le letšehali ho ea ka morao, u tsoe ka leoto le letšehali ho ea ho lehlakoreng le leng, 'me u qetelle ka leoto le letšehali ho ea pele ho ea pele. Sena se phethela leeto le le leng "ho potoloha lefatše."

C. Tsoela pele ho potoloha "lefats'eng ka bophara," ho phethela ba bangata kamoo ho ka khonehang ka nako e behiloeng (ebang ke metsotsoana e 30 kapa motsotso o le mong).

Boikoetliso ba 2: Plank Taps

Mesebetsi: Sefuba, morao le abs

A. Qala ka holimo ho boemo ba lepolanka. Tlanya ka lehetla le letona ka letsoho le letšehali, ebe u khutlisetsa letsoho le letšehali fatše. Ebe u tlanya lehetla le letšehali ka letsoho le letona, 'me u khutlisetse letsoho le letona fatše.

B. Mahlakore a mang bakeng sa nako e behiloeng (ebang ke metsotsoana e 30 kapa motsotso o le mong).

Koetliso ea 3: Li-Skaters tse mahlakoreng

Mesebetsi: Leoto lohle-ho kenyeletsoa lirope tse kahare le kantle

A. Qala ka squat e nyane. Tlohela ka lehlakoreng le letšehali, u theohe ka leoto le letšehali. Tlisa leoto le letona ka morao leqaqailaneng la leqele, empa u se ke oa le lumella ho ama fatše.

B. Ho kgutlela morao ka ho tlolela ka ho le letona ka leoto le letona. Sena se phethela rep e le 'ngoe.

C. Etsa li-speed skaters tse ngata kamoo u ka khonang ka nako e behiloeng (e ka ba metsotsoana e 30 kapa motsotso o le mong).

Koetliso ea 4: Booty Lifts

Mesebetsi: Lithoriso

A. Robala ka morao, 'me u behe matsoho fatše bakeng sa botsitso ha u ntse u koba leoto le letšehali' me u phahamisa leoto le letona fatše.

B. Ho hatella serethe se letšehali fatše, phahamisa pelvis holimo, ho boloka 'mele o le boemong bo thata ba borokho.

C. Butle 'mele o theohelang fatše. Sena se phethela rep e le 'ngoe.

D. Mahlakore a mang (e leng leoto le phahamisitsoeng) ka nako e behiloeng (e ka ba metsotsoana e 30 kapa motsotso o le mong).

Koetliso ea 5: Jack Knives

Mesebetsi:Abs

A. Robala fatše kapa bencheng e nang le maoto a otlolohileng, matsoho a otlolohileng ka holim'a hlooho, menoana e lebisitsoe ho siling.

B. Phahamisa matsoho ho ea menoaneng ha u phahamisa maoto ho ea ho 45- ho ea ho 90-degree angle, u behe mahetla fatše. Tlisa matsoho ka holim'a konopo ea mpa hore 'mele o shebahale hantle joalo ka thipa ea jeke.

C. Khutlela fatše kapa bencheng u otlolotse maoto le matsoho.

D. Etsa tse ngata kamoo ho ka khonehang ka nako e behiloeng (e ka ba metsotsoana e 30 kapa motsotso o le mong).

Hang ha u phetile potoloho ka makhetlo a mararo, etsa bonnete ba hore u pholile 'me u otlolle metsotso e meng e' meli ho isa ho e meraro. Joale o ka khutlela mokhoeng oa phomolo o se o finyeletse hanyane ka ho ikoetlisa tlasa lebanta la hau!

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