Potoloho Ena Ea Matla Ke Hannah Davis Ha e na Matla, Empa E Tla Ntse E Etsa Mofufutso

Litaba

• Kettlebell Swings
• Thapo ea ntoa Maqhubu
• Ball ea Lebota
• Li-squats tsa bohata
• Pase ea Matla
• Tlhahlobo bakeng sa

Instagram / @ bodybyhannah

Plyometrics-aka jumping exercises-ke tsela e ntle ea ho hlasimolla le ho phephetsa 'mele oa hau. Empa metsamao ena e phatlohang ha se ea motho e mong le e mong, 'me ha ho joalo ba le ho ba karolo ea kemiso ea hau ea letsatsi le letsatsi ea ho ikoetlisa. Kahoo haeba u batla mekhoa ea ho sebetsana le mekhatlo ea hau ea matla ntle le ho tlola le li-burpees, mokoetlisi oa botho Hannah Davis, C.S.C.S., o na le mokhoa o mong o motle bakeng sa hau.

Phaleng ea morao-rao ea Instagram, mong'a Body By Hannah Studio o arolelane potoloho e mehlano, e nang le tšusumetso e tlase e ts'episang ho koetlisa likhoele tsa hau tsa mesifa tse potlakileng joalo ka boikoetliso bofe kapa bofe ba plyometric. (Leka boikoetliso bona ba Humb ea HIIT ke Hannah Davis bo tla chesa matsoho le abs.)

Latela tataiso ea Davis nakong e tlang ha u le moeeng oa ho sebetsa mofufutso oa 'mele o felletseng. Etsa boikoetliso bo bong le bo bong ka tatellano e bonts'itsoeng (ka metsotsoana e 45 le ho tima metsotsoana e 45), sepheo sa hau e le: "Boiteko ba 100% NAKO E 'NGOE LE E' NGOE E SEBETSANG," ho ngola Davis. Tlatsa mekoloko e meraro bakeng sa liphetho tse ntlafalitsoeng.

Kettlebell Swings

Motsamao ona o bonolo, empa o le matla ke boikoetliso bo matla ka ho fetesisa ba 'mele le boikoetliso ba pelo. Tšoara kettlebell ka matsoho ka bobeli 'me u eme u otlolotse maoto ka lehetla. Hulela le ho nyolla kettlebell morao le holimo lipakeng tsa maoto a hau. Ha lirethe tsa hau li lenngoe fatše, matla ka letheka la hau, tsoa, ​​'me ka potlako u phunyeletse kettlebell ho ea fihla boemong ba mahlo. Khanna kettlebell fatše le tlase ka tlase ho uena, 'me u phete.

Thapo ea ntoa Maqhubu

Le hoja ho ka 'na ha bonahala ho tšosa qalong, ho sebelisa liropo tsa ntoa ke e' ngoe ea mekhoa e metle ka ho fetisisa ea metabolism-revving power moves.Ho qala, ema ka maoto bophara ba letheka, menoana e supileng pele le mangole a kobehile hanyane. Tšoara liropo ka liatla tse shebileng fatše 'me u tsamaise matsoho ka bobeli ka nako e le' ngoe holimo, ebe u theoha, u sebelisa mokhoa oa hau oa ho sisinyeha. Tsamaea butle kapa kapele kamoo u ka khonang ha u ntse u boloka lebelo le tsitsitseng. (E amanang le: 8 Rope Rope Exercises Eo A ka E Etsang)

Ball ea Lebota

Haeba u batla ho feta li-burpees le batho ba hloang lithaba, mohato ona ke sebaka se phethahetseng. Qala ka ho shebana le lebota mme o ts'oere bolo ea sefuba sefubeng. Hula mahetla morao 'me u boloke sefuba sa hao se phahame. Theohela ho squat e felletseng, o theohe ka tlase kamoo ho ka khonehang ha o ntse o boloka bolo ea meriana sefubeng sa hau. Ebe u khanna lirethe tsa hao 'me u eme ka mokhoa o phatlohang, u lahlele bolo leboteng ha u ntse u eme. Tšoara bolo ho lerata, squat hape, 'me u phete. (E amanang le: Workout ea 'Mele ea' Mele ea 'Mele ea' Mele e Chesang Khokahano ea Hau)

Li-squats tsa bohata

U se ke ua thetsoa ke lebitso. Motsamao ona o matla o ntse o sebetsa 'meleng oohle, empa bonase e ekelitsoeng ke hore ha o hatelle mangole. Qala ka ho ema maoto a hao a arohane ka bophara ba mahetla. Theola squat e tlase, 'me u eme ka maoto ka menoana ea hau ha u ntse u phahamisa matsoho ka holimo ho uena. Khutlela tlase ho squat ebe u pheta. (Leka tsena tse 3 tse nkang sebaka sa burpees.)

Pase ea Matla

Tšoara bolo ea hau ea moriana hape 'me u eme hoo e ka bang maoto a mabeli ho tloha leboteng. Mangole a hao a kobehile hanyenyane, otlolla matsoho a hao 'me u lahlele bolo leboteng ebe u e tšoara. Pheta ketso ena kapele kamoo u ka khonang ka 'nete utloa ho cha. 'Mele oa hau o ka holimo o tla u leboha ka eona.

Tlhahlobo bakeng sa