U ka etsa mosebetsi ona oa maoto a Plyometric ho Emily Skye kae kapa kae

Litaba

• 2-Mokhahlelo oa Squat
• Reverse Plyo Lunge
• Sehlopha sa Plyo
• Tafole e Phahameng / Lebokose / Qhomela ea Bench
• Tlhahlobo bakeng sa

Boikoetliso ba Pometometric boa makatsa bakeng sa ho ntlafatsa bohale, empa ho qhomela hohle ha se thato ea motho e mong le e mong. Haeba u motho ea bonang boikoetliso ba plyo e le bobe bo hlokahalang, kholiseha hore ho na le litsela tsa ho li etsa hore li khahlise haholoanyane.

Bakeng sa e le 'ngoe, u ka tlola boikoetliso' me u ikoetlise ka ntle ho ea le moea o hloekileng le pono. Koetliso ena ea leoto la pyo eo Emily Skye a sa tsoa e beha ke monyetla o motle oa ho etsa joalo. E shebahala e le sehlōhō, empa ka mokokotlo o nepahetseng - joalo ka lebopo la Australia, moo Skye a ileng a thunya boikoetliso ba hae - ho ka se be joalo. joalo mpe. (E amanang: 5 Plyo o ea Sub bakeng sa Cardio-Ka linako tse ling!)

Ho leka boikoetliso, o tla hloka feela ho boloka tafole, benche kapa lebokose le bolelele boo u ka tlolelang ho bona. Potoloho e kenyelletsa lihlopha tse ngata tsa boikoetliso bo fapaneng bo fapaneng ka linako tse khutšoane tsa ho phomola lipakeng. Ho bolokehile ho bolela hore ka seteishene sa hoqetela sa khato ea hoqetela-mabokose a tlolang-maoto a hau a tla ba bohloko AF. (E amanang le: Ultimate Lower-Abs Workout e tsoang ho Emily Skye)

2-Mokhahlelo oa Squat

A. Ema ka maoto a bophara ba mahetla 'me u theohele sebakeng sa squat. Pula motsamao ka ho otlolla hanyane, ebe o khumama.

B. Otlolla mangole 'me u eme ho khutlela ho qala.

Etsa lihlopha tse 3 tsa reps tse 20 ka metsotsoana e 10 ea ho phomola pakeng tsa lihlopha.

Reverse Plyo Lunge

A. Qala ka lehare le ka morao ka leoto le letona. Tsamaea ka leoto le letšehali ho tlola ka mokhoa o phatlohang, o khanna lengole le letona ho sefuba.

B. Lula butle 'me u hate leoto le letona ho khutlela morao ho khutlela ho qala.

Etsa lihlopha tse 3 tsa makhetlo a 8 ka metsotsoana e 30-60 ea phomolo pakeng tsa lihlopha. Fetola mahlakore; pheta.

Sehlopha sa Plyo

A. Ema ka maoto a bophara ba mahetla 'me u theohele sebakeng sa squat.

B. Tsamaea ka lirethe ho tlola ka mokhoa o phatlohang ka hohle kamoo ho ka khonehang. Ha u theoha, hang-hang squat fatše.

Etsa lihlopha tse 3 tsa reps tse 15 ka metsotsoana e 30-60 ea ho phomola pakeng tsa lihlopha.

Tafole e Phahameng / Lebokose / Qhomela ea Bench

A. Ema ka pel'a lebokose leo maoto a lona a arohaneng ka bophara ba mahetla. Swing matsoho le hinge letheka morao ka sefuba se selelele, mokokotlo o bataletse, le mokokotlo o kopaneng.

B. Sokisetsa matsoho pele, o sebelisa lebelo ho tlola le ho ea pele hanyane, o lula butle ka maoto a mabeli ka lebokoseng.

C. Ema, u notlelle ka ntle mangole le ho atolosa letheka. Khutlela fatše fatše ho khutlela ho qala.

Etsa lihlopha tse 4 tsa reps tse 10 ka metsotsoana e 30-60 ea ho phomola pakeng tsa lihlopha.

Tlhahlobo bakeng sa