Litsela tse tharo tsa ho fokotsa Burpees ea hau

Litaba

• Tlhahlobo bakeng sa

Burpees, boikoetliso ba khale boo motho e mong le e mong a bo ratang ho bo hloea, bo boetse bo tsejoa e le squat thrust. Ho sa tsotelehe hore na o e bitsa eng, motsamao ona oa 'mele o felletseng o tla u sebeletsa. Empa, rea tseba hore li-burpees li ka tšosa, ka hona re sentse boikoetliso ka mekhahlelo e meraro: ea qalang, ea lipakeng le ea tsoetseng pele.

Ea qalang: Tsoa

Ntle le ho kenyelletsa 'mele oa hau ho mechini ea mantlha ea burpee, mofuta ona o etsa boikoetliso bo matla ba ho futhumatsa. Ho tloha ho ema lepolanka ho etsa hore pelo ea hau e pompehe 'me e tsose pelo ea hau.

Lipakeng: Push-ups le Plyometrics

Ho eketsa push-up botlaaseng ba ho falla le ho qhomela holimo ho eketsa boemo ba bothata le ho otla ha pelo ea hao.

E tsoetseng pele: Eketsa boima

Ho fetola jump squat ka mochine oa khatiso o boima oa holimo ho eketsa phephetso e eketsehileng matsohong le bohareng. Sebelisa boima ba lik'hilograma tse hlano ho isa ho tse 10 bakeng sa boikoetliso.

• Beha li-dumbbells ka maoto a hau. Qhekella o tlisa matsoho kapela maoto a hau, tlola maoto a hau ka lepolanka.
• Etsa push-up.
• Etsa maoto a hau pele matsohong a hau a khutlela sebakeng se tebileng sa squat. Tšoara litekanyo tsa hau 'me u eme ha u ntse u hatella boima ba' mele. Etsa abs ea hau ho boloka torso e tsamaellane.
• Khutlisetsa litekanyo ka maoto ha u ntse u itokisetsa ho tsoa hape.
• Etsa reps tse 15 bakeng sa sete.

Haeba u khetha ho utloa bohloko ka lihlopha tse peli ho isa ho tse tharo tsa li-reps tse 15 tsa efe kapa efe ea mefuta ena e meraro, ikutloe u le motlotlo 'me u tsebe hore u sebelitse matsoho, maoto, maqhubu, mahetla le mokokotlo. Ke chelete e ngata haholo bakeng sa boikoetliso ba hau.

Ho feta ho FitSugar:

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Melao ea ho sesa Motho e mong le e mong ea qalang o Lokela ho e Tseba

Ho Hlōla Bobe (Litloaelo): Boroko bo Bonyenyane Haholo

Mohloli: Megan Wolfe Photography ho J + K Fitness Studio

Tlhahlobo bakeng sa