Sexier ka Lehlabula: Leano la ho ikoetlisa ka 'mele oa libeke tse 12

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Lehlabula le tseleng, 'me seo se bolela hore ke taba ea nako feela ho fihlela o kenella ka seseng sa ho sesa' mele ebe o fihla lebopong. Ho o thusa ho shebahala le ho ikutloa o hlaphohetsoe hantle, re kopile Jay Cardiello, mohlophisi e moholo oa 'mele oa SHAPE ebile e le mothehi oa Sisteme ea Phetoho ea' mele ea JCORE, ho theha lenaneo le tla o thusa ho lahleheloa ke mafura le molumo ka nako ea nako ea leoatle. Mona, o tla fumana li-Workout tse peli tsa pele ho tsoa morerong oa hae oa likhoeli tse 3. (Tlanya mona ho bona boikoetliso ba libeke tsa 3 le 4.) Sohle seo u se hlokang ke boima ba 'mele oa hao le metsotso e 15 ho bopa, ho fokola le ho ikutloa u itšepa ho feta neng kapa neng.

Lenaneo lena le ipapisitse le motheo oa koetliso ea nako e khuts'oane (SBT), e shebaneng le ts'ebeliso ea metsotsoana e 30 ho isa ho e 60 ea liprothokholo tse matla haholo tse lateloang ke boikoetliso bo fokolang haholo.

Cardiello o re: "Koetliso ea setso ea methapo ea pelo e nka nako e ngata ebile e matla haholo e kanna ea se ke ea hlahisa litholoana tseo ba li batlang." Boikoetliso ba mofuta ona bo fokotsa nako ea boikoetliso 'me bo bontšitsoe ho thusa ho fokotsa mafura a subcutaneous ho potoloha mpa ea hau. Ho feta moo, e ka chesa mafura a mangata ka kakaretso ka nako ea lihora tse 24 (kamora ho emisa SBT) ho feta ka cardio ea setso.

Kamoo e sebetsang kateng: Ka metsotsoana e 30, pheta-pheta mokhoa o mong le o mong ka hohle kamoo u ka khonang, u shebane le ho boloka sebopeho se nepahetseng ka nako eohle (bapisa livideo bakeng sa foromo e nepahetseng). Haeba tatellano ea hau e qala ho senyeha, fokotsa butle mme o qete reps e fokolang. Ha u ntse u hatela pele, u tla khona ho pheta-pheta nako e 'ngoe le e 'ngoe ea metsotsoana e 30.

Koetliso ea 1: Boikoetliso ba 'mele o tlase le cardio

Libeke: 1 le 2

Matsatsi: 1 le 3

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Ho ikoetlisa 1 ho tsamaea:

1. Mabili a bilikang: Etsa selikalikoe se seholo ka matsoho a hao a potolohang pele ha u ntse u tsamaea sebakeng. (30 metsotsoana)

2. Mabili a bilikang: Etsa selikalikoe se seholo ka matsoho a potoloha morao ha u ntse u tsamaea sebakeng. (Metsotsoana e 30)

3. Tlolela ho Lou ea ka: Tlolela sebakeng se phahameng kamoo ho ka khonehang. (30 metsotsoana)

4. Pole Likhetho: Etsa maoto a mang a otlolohileng ka matsoho a otlolohileng kantle ka pela mmele. (Metsotsoana e 30)

5. Bahahlauli ba Hip: Phahamisa lengole la hao le letona ebe u raha leoto la hao, u le fetole pele. (30 metsotsoana)

6.Lihlahisoa tse ka thoko: Nka polelo ena ea volleyball boemong bo bocha. Tsamaea ho tsoa matšoafo ka lehlakoreng le letona. (30 metsotsoana)

7. Lifofane: Etsa selikalikoe ho leoto la leoto la hao ka ho le letona ho le boloka le le tlase. (30 metsotsoana)

8.Li-twirlers: Etsa selikalikoe leoto la hau ho ea ho oache ho le boloka le le tlase. (30 metsotsoana)

9. Beach Buddies: Etsa li-squats tse tebileng ka maoto a fetohileng hanyenyane. (30 metsotsoana)

10.Hikers: Etsa palo ea boikoetliso ea 5 ka lehlakoreng le leng. (30 metsotsoana)

11. Mahlakore: Etsa nomoro ea boikoetliso ea 6 ka lehlakoreng le leng. (30 metsotsoana)

12.Li-twirlers: Etsa selikalikoe ho libetsa tse thulanang le tsona ho latela nako. (30 metsotsoana)

13. Twirlers: Etsa sedikadikwe matsohong ka ho ya ka nako. (30 metsotsoana)

14. E fetole: Etsa mefuta e meng e fapaneng ea marotholi. (30 metsotsoana)

15. Likotoana tsa Booty: Etsa likarolo tse ling tse holimo. (30 metsotsoana)

16.Li-Star-Lites: E boetse e tsejoa e le plyo-jumping jacks. (30 metsotsoana)

17. Tiiso E Qoba: Qala ho ema le 'mele oa hau ka "X" Otlolla matsoho ka pel'a hao ha maoto a tlola hammoho-a bula le ho koala, ho ts'oana le jeke ea moetlo e tlolelang. (30 metsotsoana)

18.Mela ea sefapano: Qala hape ka boemo ba "X" 'me u tšele matsoho le maoto ka bobeli, u qhomela le ho bula. (30 metsotsoana)

19. Toe Taps: Kena sebakeng se pharalletseng 'me u mathe kapele kamoo ho ka khonehang. (30 metsotsoana)

20. Balebeli ba Bophelo: Qoba kapele kamoo ho ka khonehang. (30 metsotsoana)

21. Liaparo tsa Leoatleng: Lunge 'me u raee setlolo sa hao ka leoto le ka morao le khutlele ho lunge ka lehlakoreng le letona. (30 metsotsoana)

22. Sea Girts: Lunge 'me u rahe sekoti sa hau ka leoto le ka morao le khutlelang ho lets'oao ka lehlakoreng le letšehali. (30 metsotsoana)

23. Maqhubu a Phahameng: Tšoara boemo ba ho luma ka lehlakoreng le letona. (30 metsotsoana)

24. Maqhubu a Maholo: Tšoara ka lehlakoreng le letšehali. (30 metsotsoana)

25. Metsi a Phahameng: Etsa squat e tebileng ha u ntse u bula matsoho ka hohle kamoo u ka khonang ka morao 'me u a koale ka pel'a' mele oa hau. (30 metsotsoana)

26. Letsatsi le likela: Tšoara sebakeng se tlase sa squat. (30 metsotsoana)

27. Halofo ea Likhoeli: Lits'oants'o tse ling tsa leoto tse etsoang ka motsamao oa U-turn li potoloha kapele ho ea morao le ho khutlela pele ho fapanyetsana mahlakore a letšehali le a ho le letona. (30 metsotsoana)

28. Li-crescent: Leoto le leng le phahamisetsa pele ka matsoho holimo. (30 metsotsoana)

29. Mahola a leoatle: Mefuta e meng ea lengole e tšoara ka pel'a 'mele oa hau. (30 metsotsoana)

30. Litumeliso: (30) Etsa thapelo e phefumolohang ka matsoho 'moho u a phahamisetse ho bula hlooho ho theola mahlakoreng a hau. (30 metsotsoana)

Boikoetliso 2: Boikoetliso ba 'mele le cardio

Libeke: 1 le 2

Matsatsi: 2 le 4 brightcove.createExperiences ();

Ho ikoetlisa 2 hoa tsamaea:

1. Phahamisa 'me U Khanye: Ha o ntse o theohela ka mokatong o pharaletseng, otlolla matsoho kantle ebe o sesa ka lehlakore. Ha u khutlela morao sebakeng sa squat, sutumelletsa matsoho holimo. (30 metsotsoana)

2. Litutulu tsa Lehlabathe: Beha matsoho a hau sebakeng sa touchdown (sring) o phahamiselitse matsoho ho ea tlase le holimo. (30 metsotsoana)

3. Li-Groves tsa Kokonate: Lithako tse ka pele tsa letsoho. (30 metsotsoana)

4. Coconut Groves: Matsoho a ka morao a ka morao. (30 metsotsoana)

5.Litlaleho tsa Bikini: Phahamisa matsoho holimo 'me u pota-potile matsoho ka hare. (30 metsotsoana)

6. Likhutšoane tsa Bikini: Phahamisetsa matsoho holimo 'me u potolohe matsoho ka ntle. (30 metsotsoana)

7. Ba Hitch Hikers: Boemong bo pharaletseng ba squat, otlolla matsoho ka pele ho mmele ka kotloloho ho feta mangole ka menoana e metona. Ebe u theoha menoana e metona ea matsoapo ho ea sebakeng sa koli 'me u nyolohele holimo le morao kapele kamoo ho ka khonehang. (30 metsotsoana)

8. Tsamaea Lepolanka: Ho tloha moo u emeng teng, ama menoana ea hau 'me u ee sebakeng sa ho sutumelletsa holimo. Ebe u khutlela morao ho ea ema. (30 metsotsoana)

9. Lepolanka le Fetola: Ka boemo bo tloaelehileng ba pushup tšoara letsoho le letona 'me u potolohe letsoho la hau ka lehlakoreng le leng tlas'a lehetla la hau joalokaha u ntse u phunya fatše. (30 metsotsoana)

10. Plank e ea Fetoha: Boemong ba pushup, potoloha ka letsohong le letona ho ea ka nako. (30 metsotsoana)

11.Plank e ea Fetoha: Ha u le sebakeng sa pushup, potoloha letsoho le letona la kh'ontara ho ea ho oache. (30 metsotsoana)

12. Lepolanka le Fetola: Ha u le boemong ba ho sutumetsa, potoloha ka letsohong le letšehali ho ea ka thōko. (30 metsotsoana)

13. Fist Pumpin': Lula u le boemong ba lepolanka 'me u fetole litebele tse eang pele ka letsoho le letšehali le le letona. (30 metsotsoana)

14. Melapo ea Moea: Ho tloha sebakeng sa lepolanka, phahamisa matsoho ho ea ka pele u fapanyetsana ho le letona le ho le letšehali. Boloka matsoho a otlolohile. (30 metsotsoana)

15. Pholoso ea Lebopong: Ho tloha sebakeng sa mapolanka, phahamisa lengole la hao le letona ho ea ka letsohong la hao le letona ebe u fetela ka letsohong le letšehali ka potlako 'me u phete. (30 metsotsoana)

16. Linqaba tsa lehlabathe: Ho tloha boemong ba lepolanka, phahamisa lengole la hao le letona ho ea ka letsoho la hau le letšehali ebe u potlakela ka lehlakoreng le letšehali ebe u pheta. (30 metsotsoana)

17. Litlhapi tsa linaleli: Ho tloha sebakeng sa lepolanka, tsokotsa leoto le letona ho ea ka lehlakoreng le letona. (30 metsotsoana)

18. Litlhapi tsa linaleli: Ho tloha boemong ba mapolanka, sesa leoto le letšehali ho ea lehlakoreng le letšehali. (30 metsotsoana)

19.Li-Diving Boards: Qala sebakeng sa mapolanka 'me u nyolohele letsohong la hao le letona, ebe letsoho la hao le letšehali e le hore u be boemong ba pushup. Khutlisa motsamao o khutlela morao ho ea setsoeng sa hao se letona, ebe o tlohela setsoe. (30 metsotsoana)

20.Khoepa Letlalo: Qala boemong ba ntja e tlase ebe o ama letsoho la hao lengoleng le fapaneng ha o phahamisa leoto fatše o o khumamela sefubeng ebe o chencha. (30 metsotsoana)

21. Litulo tsa Lebōpo: Etsa li-push-ups ka mangole a hau. (30 metsotsoana)

22. Swing Sets: Ha u le maemong a pushupu ka mangole, potlakela ho phunya matsoho ka pel'a hao, ho fapanyetsana mahlakore kapele kamoo ho ka khonehang ka pel'a mmele oa hau. (30 metsotsoana)

23. Lintsintsi tsa Mollo: Ema sebakeng se tebileng sa ho koeba 'me u phunyeletse ka pele, u fapanyetsana matsoho boemong ba nko. (30 metsotsoana)

24. Ho phatloha ha leoatle: Litsela tse ling tse kaholimo tsa kotara ea squat, tse otlollang maoto ha u ntse u phunya. (30 metsotsoana)

25. Lemon Ha u le boemong ba semi squat, otlolla matsoho ka mahlakoreng 'me u a phahamisetse morao kapele kamoo u ka khonang, u petelletsa mahetla a mahetla hammoho. (30 metsotsoana)

26. Marotholi a Lemone: Lula sebakeng se seka-maqhubu 'me u otle ka likhopa ka morao kapele kamoo ho ka khonehang, u penya mahetla a hao ka mahetla. (30 metsotsoana)

27. Fofa Fela: Sebakeng se tšoanang sa semi squat, otlolla matsoho ka lehlakoreng 'me u a ise holimo le tlase joalo ka nonyana ka potlako kamoo ho ka khonehang. (30 metsotsoana)

28. Ho raha ha Flutter: Ho ema u otlolohile phahamisa lengole la hao le letona 'me u otlolle leoto pele. E theolele fatše 'me u phete ka lehlakoreng le letšehali. (30 metsotsoana)

29. Litulo tsa Bar: Ha u khutlela sebakeng sa semi squat, otlollela matsoho ka thōko 'me u fiele matsoho a hao ho sheba sefahleho sa hau ka bonngoe. (30 metsotsoana)

30. Likhoeli tse Khōlō: E eme e otlolohile, butle butle e hule setsoe ka morao ho hlooho ea hau ka letsoho le fapaneng le otlolla mesifa ea hau. Fetohela ka lehlakoreng le leng. (30 metsotsoana)

31. Litumeliso: Ha u phefumoloha ka botebo, beha matsoho a hau sebakeng sa thapelo holimo, u a bule 'me u a theole fatše ho koala. (30 metsotsoana)

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