Koetliso ea Matla bakeng sa *Mosali e Mong le e Mong*

Litaba

• 1a. Borokho
• 1b. Lombo combo e ka pele-lehlakoreng
• 2a. Kneeling Renegade Row
• 2b. Push-Up ea Commando
• 2c. Half Kneel Reverse Fly
• 3a. Isometric Split Squat
• 3b. Arola Squat
• 3c. Leoto le le leng la Knee Drive ho Jump
• 4. Row Deadlift le Reverse Lunge
• 5a. Tobetsa Push Press
• 5b. Reverse Lunge Biceps Curl
• 5c. Push-Up ea Inchworm
• Tlhahlobo bakeng sa

Tsela e molemohali ea ho tsamaisa mosali oa hau ea ka hare ~ ea matla, ea ikemetseng ~? Etsa se etsang hore u ikutloe u le matla AF. Boikoetliso bona ba 'mele, ba matla-a-banana-bo fanoang ke Barry's Bootcamp le Nike Master Trainer Rebecca Kennedy-bo tla etsa hore li-endorphin tsa hau tsa ho ikoetlisa li be holimo' me boits'epo ba hau bo be holimo le ho feta. (E latelang: lethathamo lena la lintho tse 20 tse makatsang tse etsang hore u ikutloe u le matla.)

Tšoara li-dumbbell (tse boima le ho feta), hlahisa lenane la hau la ho ikoetlisa la Beyoncé, 'me u tsoele pele-lefatše ha le na ho itsamaisa.

Kamoo e sebetsang kateng: Tsamaea ka nako e 'ngoe le e' ngoe ka nako kapa lisete le likoloto tse behiloeng. Qetellong, o tla potoloha ka potoloho ea ho cha ka metsotso e 5 u sa phomole.

U tla hloka: Sehlopha sa li-dumbbells tse mahareng le tse boima bo boholo le selekanyi

1a. Borokho

A. Ho bua leshano sefahleho le maoto a lenngoe fatše.

B. Tobetsa lirethe fatše 'me u phahamise mobu fatše, u kene ka borokho, u etse mola o otlolohileng ho tloha mangoleng ho ea mahetleng.

C. Theola letheka ho ea tlase ho ea ho theipi fatše, ebe u petetsa li-glutes ho phahamisa morao ho ea borokho.

Pheta metsotsoana e 45.

1b. Lombo combo e ka pele-lehlakoreng

A. Emang ka maoto hammoho le matsoho ka mahlakore.

B. Tsoela pele ka leoto le letona ho ea pele, u theohe ho fihlela serope se ka pele se bapa le fatše. Tlanya ka leoto le letona ho khutlela sebakeng sa ho qala.

C. Nka mohato o moholo ho ea ka lehlakoreng ho theohela ka lehlakoreng le ka morao. Tobetsa leoto le letona ho khutlela sebakeng sa ho qala.

D. Khutlela morao ka leoto le letona ho ea ka lehare le ka morao, o theola ho fihlela serope sa ka pele se ts'oana le lefatše. Tobetsa leoto le letona ho khutlela sebakeng sa ho qala. Ke rep.

Pheta metsotsoana e 45. Pheta e tsamaisa 1a le 1b hape.

2a. Kneeling Renegade Row

A. Qala boemong bo phahameng ba mapolanka ka matsoho a tšoereng li-dumbbell tse boima bo mahareng. Ka tlase ho mangole ho qala.

B. Rola dumbbell e nepahetseng ho ea holimo le likhopo, ho boloka letheka le lisekoere.

C. Dumbbell e ka tlase ho le letona ho khutlela sebakeng sa ho qala, ebe u pheta ka lehlakoreng le leng. Ke rep.

Etsa 12 reps.

2b. Push-Up ea Commando

A. Qala sebakeng se phahameng sa mapolanka.

B. Theola ka tlase ho setsoe se letona, ebe setsoe ka letsohong le letšehali, ha joale se lepolankeng le tlase.

C. Tobetsa palema ea le letona fatše, ebe letsoho le letšehali le kene fatše ho khutlela lepolankeng le phahameng.

D. Etsa push-up. Ke rep.

Etsa makhetlo a 12, u fapanyetsana hore na letsoho le etella pele ke lefe.

2c. Half Kneel Reverse Fly

A. Khumama ka leoto le letona ka leoto le letšehali ka pele, leoto le bataletse fatše. Tšoara dumbbell ea boima bo mahareng ka letsohong le letona ka lehlakoreng le leng 'me u hanelle pele hanyane ka mokokotlo o sephara hore 'mele o be lehlakoreng la 45-degree. Phahamisa letsoho le letšehali lehlakoreng bakeng sa ho leka-lekana.

B. Phahamisa letsoho le letona ho ea lehlakoreng ho ea bophahamong ba mahetla, palema e shebile fatše ka setsoe e kobehile hanyane. Butle-butle khutlela sebakeng sa ho qala.

Etsa 12 reps. Fetola mahlakore; pheta. Etsa lihlopha tse 3 tsa boikoetliso 2a ho isa ho 2c. Phomola metsotsoana e 60.

3a. Isometric Split Squat

A. Ema sebakeng sa squat se arohaneng: leoto le letšehali ka pele le leoto le bataletse fatše, o leka-lekanya bolo ea leoto le letona, o tšoere sete ea li-dumbbells tse boima ka mahlakore.

B. Ka tlase ho fihlela mangole ka bobeli a kobehile maqhubu a likhato tse 90 mme serope se ka pele se ts'oana le lefatše. Tšoara boemo bona metsotsoana e 10. Ke rep.

Etsa 12 reps. Fetola mahlakore; pheta.

3b. Arola Squat

A. Ema sebakeng sa squat se arohaneng: leoto le letšehali ka pele le leoto le bataletse fatše, o leka-lekanya bolo ea leoto le letona, o tšoere li-dumbbells tse boima ka mahlakore.

B. Ka tlase ho fihlela mangole ka bobeli a kobehile maqhubu a likhato tse 90 mme serope se ka pele se ts'oana le lefatše.

C. Tobetsa maotong ka bobeli ho khutlela boemong ba ho qala.

Etsa 12 reps. Fetola mahlakore; pheta.

3c. Leoto le le leng la Knee Drive ho Jump

A. Emang ka maoto hammoho le matsoho ka mahlakore. Nka mohato o moholo morao ka leoto le letona, o khumama leoto le letšehali hore le kenelle ka mokoting o tebileng ebe o khanna letsoho le letona ho ea pele ho qala.

B. Fetolela boima ba 'mele ho ea pele ho leoto le letšehali 'me u tlole fatše, u khanna lengole le letona ho ea ka lengoleng le phahameng 'me u fetole matsoho hore letsoho le letšehali le lebe pele.

C. Lula butle ka leoto le letšehali 'me hang-hang u khutlele sebakeng sa ho qala.

Etsa 12 reps. Fetola mahlakore; pheta. Etsa lihlopha tse 3 tsa boikoetliso 3a ho ea 3c. Phomola metsotsoana e 60.

4. Row Deadlift le Reverse Lunge

A. Ema ka maoto bophara ba letheka ntle le mangole a kobehile, u tšoere litšepe ka mahlakoreng.

B. Itšetleha pele thekeng ho fihlela mmele o batla o lekana le fatše. Li-dumbbells tse melang holimo haufi le likhopo, litsoe li lebile siling, ebe li theohela tlase ka pel'a litšepe.

C. Ka mokokotlo o bataletseng, phahamisa 'mele' me u tobetse letheka ho ea pele ho khutlela boemong ba ho qala.

D. Khutlela morao ka leoto le letona ho ea ka lehare le ka morao, o theola ho fihlela serope sa ka pele se ts'oana le lefatše. Tobetsa leoto la morao ho ema, ho khutlela sebakeng sa ho qala. Pheta, u etse lunge e fapaneng ka lehlakoreng le leng. Ke rep.

Etsa 12 reps. Phomola metsotsoana e 60.

BURNOUT ROUND: Ipehele nako bakeng sa metsotso e 5. Sebetsa ka lithupelo tse tharo tse latelang ka makhetlo a mangata kamoo u ka khonang ho fihlela nako e felile.

5a. Tobetsa Push Press

A. Ema ka maoto a pharaletseng ho feta bophara ba letheka, li-dumbbells tse boima li koahetsoe mahetleng.

B. Lula letheka morao ebe o khumama ka mangole ho theohela ka tlung, o boloka mokokotlo o le thata hape o le bataletse.

C. Mokhatlong o le mong oa ho phatloha, sutumelletsa maotong ho ema, o sebelisa matla ho hatella li-dumbbells holimo.

D. Butle-butle li-dumbbells tse khutlelang mahetleng ho khutlela sebakeng sa ho qala.

Etsa makhetlo a mahlano.

5b. Reverse Lunge Biceps Curl

A. Ema ka maoto hammoho le li-dumbbell tsa boima bo mahareng ka matsoho ka mahlakoreng, liatla li shebile kahare.

B. Khutlela morao ka leoto le letona ho ea ka lehare le ka morao, o theola ho fihlela serope sa ka pele se ts'oana le lefatše, ha o ntse o sotha li-dumbbells ho fihlela mahetleng, liatla li shebile mahetleng.

C. Tobetsa ho tloha leotong le ka morao ho khutlela boemong ba ho qala, butle-butle ho theola li-dumbbells mahlakoreng. Pheta ka lehlakoreng le leng. Ke rep.

Etsa makhetlo a mahlano.

5c. Push-Up ea Inchworm

A. Emang le maoto hammoho, matsoho ka mahlakore. Itšetleha pele thekeng ho beha liatla fatše.

B. Tsamaea matsoho pele ho lepolanka le phahameng. Etsa 1 push-up.

C. Tsamaea matsoho ho khutlela maotong, ebe u ema ho khutlela sebakeng sa ho qala.

Pheta, o eketsa push e le 'ngoe nako le nako ho fihlela makhetlo a 5. Mohlala: bakeng sa rep ea bobeli, etsa li-push-ups tse 2, ebe li-push-ups tse 3, joalo-joalo.

Tlhahlobo bakeng sa