Kakaretso ea boithapollo ba 'mele

Litaba

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E entsoe ke: Jeanine Detz, Motsamaisi oa Boikoetliso ba SHAPE

Boemo: Mahareng

Mesebetsi: Kakaretso ea 'mele

Lisebelisoa: Kettlebell; Dumbbell; Valslide kapa Towel; Bolo ea Bongaka

Haeba o batla mokhoa oa ho hlasela lihlopha tsohle tsa hau tse kholo tsa mesifa ka nako e khuts'oane, leka leano lena le sebetsang. Ka letoto la mamello e phahameng, boikoetliso ba ho aha matla, ho kenyeletsoa Kettlebell Swing, Turkish Get-Up, Valslide Mountain Climbers le Push-Up, lenaneo lena la mmele kaofela le phunya mesifa eohle e meholo ho tloha mahetleng ho ea maotong bakeng sa hlooho- mmele o thata wa menoana. Hase feela hore o tla otla libaka tsohle tsa hau tsa mathata, empa o tla nyolla metabolism ea hau mme o ntše libaka tsa hau tsa mafura ha o ntse o ikoetlisa.

Etsa sete e le 'ngoe ea makhetlo a 10 ho isa ho a 12 nako le nako ntle le ho phomola lipakeng.

Koetliso ena e na le boikoetliso bo latelang:

1.) Kettlebell Swing

2.) Sututsa

3.) Phatlalatso ea Dumbbell ea letsoho le le leng

4.) Tsoha ea Turkey

5.) Moferefere

6.) Scissor Rush

7.) Ho hloa lithaba tsa Valslide

8.) Dumbbell Hang Hula

Leka ho ikoetlisetsa ho eketsehileng ho entsoeng ke SHAPE Fitness Director Jeanine Detz, kapa iketsetse boithapollo ba hau ka ho sebelisa Sesebelisoa sa rona sa Workout Builder.

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