Ke Koetliso e le 'ngoe feela eo U e Hlokang Ha U Halefile U Halefile

Litaba

• Seboko
• Thapo ea Jump
• Ho raha ka pele ho fapaneng
• Lunge Punch
• Mangole a Phahameng
• Meriana Ball Burpees
• Frogger ka Push-Up le Broad Jump
• Tlhahlobo bakeng sa

Ha ba koatile, batho ba bang ba hloka ho ea ka khutlong e khutsitseng, ba tsoile, le ~ chill ~ ho theola moea. Batho ba bang ba tlameha ho tela ka thata. Haeba ke uena oa morao-rao, ua tseba hore ho ntša bohale ba hau jareteng e ka ba godsend. Mokoetlisi oa Barry's Bootcamp Rebecca Kennedy oa tseba hore na ho etsahalang ka seo; Ke ka hona a ileng a pheha boikoetliso bona ba "eff-the-world" molemong oa ho laola bohale le thabo.

Senotlolo? E-ea hohle, liperesente tse 100 (joalo ka HIIT kapa Tabata). Fetisetsa khalefo ea hau ho tse ling, 'me u tla kotula meputso ea' mele (le ea kelello). Joalokaha Kennedy a re, "Ha ho na tlhoko ea ho e boloka e le ntle ... ke batla hore u ee bakeng sa sena."

Kamoo e sebetsang kateng: Etsa AMRAP (ka makhetlo a mangata kamoo u ka khonang) metsotsoana e 20, ebe u phomola metsotsoana e 20. Pheta potoloho makhetlo a 3 bakeng sa boikoetliso ba metsotso e 15 bo tla etsa hore u ikutloe u le motho e mocha.

Seboko

A. Ema ka maoto a pharaletseng ho feta bophara ba letheka. Koba mangole ho beha matsoho fatše. Nka mehato e meraro ho ea pele ka matsoho ho fihlela boemong bo phahameng ba mapolanka.

B. Nka mehato e meraro morao ka matsoho ho khutlela maotong, 'me u eme o le molelele. Pheta.

Thapo ea Jump

A. Etsa qhomela ka maoto a mabeli kapele kamoo ho ka khonehang.

Ho raha ka pele ho fapaneng

A. Emang le maoto hammoho, matsoho ka litebele ka pel'a sefahleho. Itšetleha hanyenyane, u tiise pelo, hula lengole le letona 'me u suthise leoto pele ho raha. Etsa bonnete ba hore o fetoha, eseng ho supa, leoto ha u ntse u raha.

B. Jala leoto le letona haufi le leqele, 'me u phete ka lehlakoreng le leng. Pheta, o fapoha kapele lipakeng tsa lehlakore ka leng.

Lunge Punch

A. Qala ho ema ka maoto hammoho, le tšoere matsoho ka litebele ka pel'a sefahleho. Tsamaea pele ho mokoloko ka leoto le letona, u ele hloko ho beha lengole ka kotloloho holim'a leoto.

B. Etsa litebele tse tharo tse potlakileng - ka ho le letšehali, ka ho le letona, ka ho le letšehali ho ea pele le ka morao ha u ntse u tsitsitse bohareng.

C. Khutlela morao ho qala boemo, 'me u phete ka lehlakoreng le letšehali, u otlolla ka ho le letona, ka ho le letšehali, ka ho le letona. Pheta, mahlakore a fapanyetsana.

Mangole a Phahameng

A. Matha sebakeng seo, u isa mangole a hao sefubeng ka hohle kamoo u ka khonang, u pompa matsoho a hao kapele kamoo u ka khonang.

Meriana Ball Burpees

A. Ema ka maoto a pharaletseng ho feta bophara ba letheka, u tšoere bolo ea meriana matsohong a mabeli haufi le sefuba. Lahlela bolo ea moriana ka ho toba holimo, u otlolle matsoho.

B. Tšoara bolo ea moriana, 'me hang-hang u khutlele fatše ho e beha fatše. Tlolela maoto ho khutlela sebakeng se phahameng sa lepolanka matsoho a ntse a bapalla bolo.

C. Tlolela maoto hape matsohong 'me u khutlele ho qala. Ke rep.

Frogger ka Push-Up le Broad Jump

A. Qala boemong bo phahameng ba mapolanka ka maoto a pharaletseng ho feta bophara ba letheka. Etsa ts'ebetso e le 'ngoe.

B. Romella letheka ho leba lirethe, u khumame mangole, ebe u tlola maoto ho fihlela matsohong.

C. Hang-hang phahamisa matsoho fatše 'me u kene squat. Etsa ho qhomela ho pharalletseng: ho tsoka matsoho, ho tlola maoto ho ea pele ka moo ho ka khonehang, le ho lula ka har'a squat. Potoloha ho pheta, kapa ho tsoela pele ka nqa e le 'ngoe haeba sebaka se lumella.

Tlhahlobo bakeng sa