Sebaka sa Lipapali sa Boot-Camp Workout se tla etsa hore u ikutloe u le ngoana hape

Litaba

• Likhahla
• Benche
• Litšoene tsa Monkey
• Slide
• Tlhahlobo bakeng sa

Ha u e-na le ngoana e monyane, ho qeta nako ea boleng bo phahameng hammoho le ho ikoetlisa hantle ho ikutloa eka ke lintho tse peli tseo u tlamehang ho li etsa e le mesebetsi e fapaneng. Ntle le moo, ho na le lebala la lipapali. "Ona ke monyetla o motle oa ho bapala le ngoana oa hau," ho bolela Larysa DiDio, mokoetlisi ea tummeng ea lulang New York ea sebelitseng le bareki ba bangata ba bo-'mè. "Ho feta moo, u ka etsa boikoetliso boo u neng u ke ke ua bo etsa ka tlelaseng ea boikoetliso ha u ntse u fumana tekanyetso ea kantle." U hloka feela ho bona li-slide, mekoallo le likhahla ka tsela eo mokoetlisi a li etsang-joalo ka liteishene tse fapaneng tsa potoloho. (Mona ke lenane la melemo ea koetliso ea potoloho.) Kena lihlopheng tsa boikoetliso ha u ntse u sebelisa lisebelisoa-hop le ngoana oa hau, 'me u tla ikoetlisa ka botlalo. DiDio o re: "E-ba le maikutlo a bonolo. "Ka linako tse ling bana ba hau ba tla u sitisa, 'me ho be joalo. Ha ngoana oa hau e monyane' me u tlameha ho li khetha, nka monyetla oa ho etsa li-squats tse boima kapa mechini e meng e hatisang kaholimo, 'Mè le nna." Ntho ea bohlokoa ke ho boloka pelo ea hau e otla 'me u bapale ka thabo-joaloka blogger ea mokhoa oa bophelo le CrossFitter Lauren McBride litšoantšong tsena tse ntle haholo tsa boithapollo ba' mè le 'na. Mona ke kamoo.

Likhahla

Haeba u kile ua sebetsa le TRX-lithapo tse leketlileng libakeng tsa boikoetliso tse ngata tse matlafatsang boikoetliso bofe kapa bofe ba boima ba 'mele - joale u tla bona bokhoni bo itseng setulong seo se se nang letho.

Li-squats tse arohaneng tsa Bulgaria

Ema ka morao ho seketsoana, hoo e ka bang leoto kapa tse peli hole, ebe u beha bokaholimo ba leoto le letšehali ka holim'a setulo (se shebileng holimo feela). Koba lengole le letona ka likhato tse 90 (lengole le bohareng holim'a leqaqailaneng) ho theohela ka har'a lets'oao, ebe u ema. Etsa makhetlo a 20; fapanya maoto o phete.

Fokotsa li-crunches

Ha u shebile hole le ho sesa, qala ka lepolanka ka litlhōrō tsa maoto tse lutseng setulong le lipalema fatše ka tlasa mahetla. Butle-butle hulela mangole ho ea sefubeng, ebe u phahamisa maoto ka mor'a hao ho khutlela sebakeng sa ho qala. Etsa makhetlo a 20.

Benche

Lesea le ka lebokoseng la lehlabathe kapa le nka tse hlano ka seterateng sa hae? Sebelisa litulo tse mahlakoreng a mabeli-benche, li-bleachers, eng kapa eng e tiileng-bakeng sa HIIT ena e potlakileng ea 'mele. (Mona ke lintho tse ling tseo u ka li etsang haeba u na le litepisi.)

Linoko squats

Ema maoto a arohane ka bophara ba noka, a shebile hole le benche. Ka tlase ho squat, u tlanya setulo ka butt, ebe u ema, u phahamisa lengole le letšehali. Khutlela ho emeng, ebe u pheta, lekhetlong lena u tlisa lengole le letona. Tsoela pele ho fapanyetsana makhetlo a 20.

Eketsa li-Push-Ups

Ema u shebane le benche ho tloha bohole ba limithara tse 'maloa 'me u behe liatla ka bophara ba mahetla ka holim'a setulo hore u kene sebakeng se sekametseng sa lepolanka. Ebe u etsa li-push-ups, u phahamisa leoto le le leng ha u ntse u theola. Etsa makhetlo a 20.

Mehato ea holimo

Ema o shebile bencheng (kapa ho bleacher e tlaase ka ho fetisisa), ebe u beha leoto le letona holim'a setulo ebe u sutumetsa ka serethe se nepahetseng ho ema, u tlise lengole le letšehali holimo sefubeng. Khutlela morao ka leoto le letšehali, ebe ho le letona. Pheta, lekhetlong lena o nyoloha ka leoto le letšehali mme o phahamisa lengole le letona. Etsa makhetlo a 20.

Li-bench Dips

Lula moeling oa benche ka matsoho ka letheka, liatla li bataletse 'me menoana e kobehile mophethong; Tsamaea maoto ho ea pele 'me u koale sekoti e le hore u leka-lekanye boima pakeng tsa lirethe le liatla. Koba likhahla likhato tse 90 ka morao hore u qoele, ebe u tobetsa hape. Etsa makhetlo a 20.

Litšoene tsa Monkey

Ho ea bar ho ea bareng joalo ka ha o ne o le ngoana ke letsoho le matla le ho ikoetlisa. Empa o ka hatella le ho feta boikoetliso ba 'mele o kaholimo ho tsoa lithupelong tsena tsa bar. (Mona ke mokhoa oa ho eketsa matla a ho ts'oara ho ntlafatsa tsebo ea hau ea bar ea litšoene.)

Hula-Up Hang-hang

Ema o ts'oere bareng e le 'ngoe ea litšoene ka matsoho ka bobeli ka monyetla o matla oa ho ts'oara lisebelisoa tsa tyke-scale, ka hona, ipehe boemong bo holimo ba ho hula ka litsoe tse kobehileng ka mahlakoreng le selelu e ntseng e thekesela ka holim'a bara. Ho tloha mona, phahamisetsa maoto a hau holimo 'me u khumame mangole hore u fanyehe, ebe u theola butle ho fihlela matsoho a atolositsoe ka botlalo. Ema hape; qala ho tloha holimo. Etsa makhetlo a 10 ho isa ho a 20.

Ho leketlisa Abs

Qala ka ho ts'oara bareng e le 'ngoe ka matsoho ka bobeli ka ho e ts'oara ka matla, o leketlile ka matsoho a atolositsoeng. Tlisa maoto fatše 'me u khumame mangole ho ea sefubeng. Tšoara palo e le 'ngoe, ebe u theola mangole a khutlela fatše, ntle le ho lumella maoto ho ama fatše, pheta hape. Etsa makhetlo a 10 ho isa ho a 20.

Slide

Sebaka sena sa boikhathollo le sona ke tšekamelo e ntle bakeng sa ho hloa ka sekhahla-leka 'me u tla fumana pop ea matla a phahameng a pelo le boikoetliso ba matla bo reretsoeng' mele oa hau.

Li-Sprints tse nyolohelang

Tsamaisa slide ebe u theoha (habobebe tšoara mahlakore bakeng sa teka-tekano haeba u hloka). Etsa joalo makhetlo a 5 neng kapa neng ha o le haufi.

Tlhahlobo bakeng sa