Boikoetliso ba Lean Legs

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Boikoetliso bona bo boima ba 'mele feela bo mamelletseng bo etsoang ka lebelo la pelo bo ka thusa ho hlahisa maoto a otileng a ka tsamaeang hole. Etsa potoloho eohle hang ntle le phomolo bakeng sa liphetho tse ntle tsa khalori. Etsa boikoetliso bona makhetlo a mararo ho isa ho a mararo ka beke.

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Ho futhumala: Tsoelo-pele ea Lunge Series

March sebakeng (lipalo tse 16)

Lunge le emeng (8 reps):

Mohato oa leoto le letšehali o khutlele boemong bo pharaletseng, bo arohaneng le serethe sa leqele se phahamisitsoeng fatše, 'me o khumame mangole ka bobeli ka likhato tse 90 ebe o ema tsoha. Ke rep. Pheta makhetlo a 8.

Phahamisa Lunge (li-reps tse 8):

Etsa ho tsubella, ebe u hata leoto le letšehali ho ea leoto le letona ha u ntse u ema. Ke rep. Pheta makhetlo a 8.

Step Up Lunge w / Arms (8 reps):

Etsa litepisi tse nyolohang holimo, 'me u otlolle matsoho holimo ha u ntse u kobeha ebe u koba lilotho le ho hula matsoho a kobehileng ka mahlakoreng ha u hata leoto le letšehali ho ea ka ho le letona. Ke rep. Pheta makhetlo a 8.

Pheta letoto lohle hape ka leoto le leng.

Ho ikoetlisa:

Tsamaea # 1: Sehlopha sa Buns & Thighs Squat

1.5 Leg Squat (8 reps):

Ema ka maoto bophara ba letheka, matsoho fatše ka mahlakore. Tlosa boima ba hao leotong la hao le letona, 'me u phahamise serethe sa hau sa leqele fatše. Lula fatše 'me u lule lethekeng ha u ntse u nanabela matsoho ho ea bophahamong ba mahetla. Khutlela sebakeng sa ho qala, u boloke serethe se letšehali fatše. Ke rep. Pheta makhetlo a 8.

1.5 Leg Squat w / Side Tap (8 reps):

Pheta 1.5 Leg Squat, 'me ha u eme kantle ho squat, tlanya leoto le letšehali fatše ho ea lehlakoreng la mmele oa hau. Khutlela leoto morao ho qala boemo ba ho pheta squat. Ke rep. Pheta makhetlo a 8.

1.5 Leg Squat w / Side Lift (8 reps):

Pheta 1.5 Leg Squat w / Side Tap, empa ho fapana le ho tlanya leoto le letšehali fatše, phahamisa leoto ho ea lehlakoreng. Khutlela leoto morao ho qala boemo ba ho pheta squat. Ke rep. Pheta makhetlo a 8.

Leg Leg Squat w / Side Lift (8 reps):

Pheta squat w / Side Lift, empa leka ho tlosa leoto le letšehali fatše nako eohle, ho hula leoto ho kena le ho tsoa empa fatše ho eketsa boima le ho phephetsa leoto la hao le letona nakong ea squat (tlanya fatše nako efe kapa efe ha o hloka ho fumana botsitso hape). Ke rep. Pheta makhetlo a 8.

Pheta letoto lohle hape leotong le leng.

Tsamaea # 2: Booty Lifting Lunges

Runner's Lunge Touchdown (8 reps)

Qala ho ema ka leoto le letona pele, ka mokhoa o arohaneng. Koba mangole ka bobeli le 'mele o tlase tlase, o lule o otlolohile mme o its'oara pele ho tloha thekeng. Leka ho thetsa fatše ka menoana ha ho khoneha. Tšoaea morao ho fihlela maotong ka bobeli le ho otlolla maoto ho qala boemo. Ke rep. Pheta makhetlo a 8.

Tlhatlhobo e ka morao ea Runner (8 reps)

Pheta Lunge ea Semathi, empa ha u ntse u ema ka ntle ho eona, fetisetsa boima ba hau pele ho leoto le letona, 'me u tobetse monoana fatše hape habobebe. Khutlela morao ka leoto la leqele hape ho pheta lunge. Ke rep. Pheta makhetlo a 8.

Runner's Lunge Liftoff (8 reps)

Pheta Lunar Rear Tap, empa ho fapana le ho thetsa leoto fatše, leka ho le phahamisa fatše ka botlalo ha o eme kantle ho lunge. Khutlela morao ka leoto le letšehali hape ho pheta-pheta. Ke rep. Pheta makhetlo a 8.

Booty Balance Extensions (reps tse 16)

Ho leka-lekana leotong le letona, lengole le kobehile hanyane, tobetsa matsoho ka bobeli lethekeng le letona hore le lekane, 'me u phahamise leoto le letšehali ka morao ho uena ka hohle kamoo u ka khonang. Hang ha leoto le letšehali le phahamisitsoe, etsa "pulse" ea letheka (phahamisa leoto ka lisenthimithara tse 'maloa holimo ebe u khutlela sebakeng sa pele), makhetlo a 16.

Pheta letoto lohle hape, ka leoto le leng.

Tsamaea #3: Ho Felletse ka Serope Toner

Side Lunge Reach (8 reps):

Qala ho ema ka maoto hammoho, matsoho ka mahlakoreng. Nka mohato o pharaletseng ho ea ka ho le letona, u behe mangole le menoana ka pele. Lula ka leoto le letona (leoto le letšehali le lula le le lelelele 'me le eme), o khumama ka lengole le letona mme o fihla' meleng le matsohong a ka tlase kamoo o ka khonang ntle le ho kobeha kapa ho lumella lengole la hao ho feta menoaneng ea hau. Tlosa leoto le letona 'me u eme morao sebakeng sa ho qala, u tobetse monoana oa letsoho le letšehali ka ho le letona, ho e-na le ho ema ka ho feletseng. Ke rep. Pheta makhetlo a 8.

Side Lunge & Balance (8 reps):

Etsa lehlakoreng le leng, 'me ha u ntse u ema, phahamisa lengole le letona ho leba sefubeng, u leka-lekanye ka leoto le letšehali pele u ntša leoto le letona lehlakoreng le leng. Ke rep. Pheta makhetlo a 8.

Lekunu la Mathoko le Tekanyo ea Circle (8 reps):

Etsa sekontiri se mahlakoreng, 'me u etse selikalikoe sa letsoho - hlakola matsoho ka bobeli ho ea mahlakoreng, hole le' mele, ebe u okametse hlooho, u phethela selikalikoe ka ho tšela matsoho ka pel'a hao, u kobisa litsoeng ka mahlakoreng, u ama serope ka tekanyo ea lengole. Ke rep. Pheta makhetlo a 8.

Pheta letoto lohle hape, ka leoto le leng.

Tsamaea #4: Kakaretso ea Serope

Matšoafo a ka Pele a Alternate (16 reps):

Qala ho ema ka maoto hammoho, le matsoho a thekeng. Tsamaea ka leoto le letona ho ea sebakeng se lutseng, o khumama ka mangole likhatong tse 90, o lula o otlolohile, o huleloa kahare le mmele o le lipakeng tsa maoto. (Hlokomela boemo ba lengole la hao marong a ka pele - lula u khumama ka pel'a menoana ea hao ea maoto, u ntse u latela marapo a lieta ha u ntse u thella.) Sutumetsa leoto le letona ebe u hata leoto le letona ho le letšehali. Ke rep. Pheta makhetlo a 16, ho fapanyetsana maoto.

Lisebelisoa tse ling tsa Front Lunge w / Cross Chop (reps 16):

Kopanya matsoho 'me u otlolle matsoho ka pel'a sefuba sa hau. Ha o ntse o etsa lunge ka pele ka leoto le letona, 'ratha matsoho' meleng oa hau (ho boloka matsoho a kopantsoe hammoho le ho lumella litsoe hore li kobehe hanyane), ebe o tlisa matsoho kantle ho letheka le letona. Ha o ntse o sutumetsa leoto le letona ho khutlela morao, khutlisa matsoho ka pela mmele, o atolositsoe boemong ba sefuba. Ke rep. Pheta makhetlo a 16, ho fapanyetsana maoto.

Li-Lunges tse ka pele tsa w / Figure-8 Scoop (16 reps):

Etsa lerata le ka pele, 'me ho e-na le hoo u etse selikalikoe sa selikalikoe. Ha o ntse o hata leoto la hao le letona ho kena ka mokoting, 'koala matsoho' me u potolohe bokantle ba letheka le 'mele oa hau, ebe u khutlela morao' me u khehle ka letsohong le letšehali ha u ntse u thulana le leoto le letšehali. Matsoho a hau a lokela ho etsa mohlala oa 8 ho tloha ka lehlakoreng le leng (mabili a mabeli a hokahantsoeng bohareng), a kenella leotong le ka pele la matšoafo. Boloka abs ea hau e huleloa ka thata bakeng sa khokahano e kholo ea mantlha.

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