Melumo ena ea Metsotso e 30 Kakaretso ea Boikoetliso ba 'mele ho tloha Hloohong ho ea monoaneng

Litaba

• Ho ikoetlisa ka botlalo
• Boikoetliso ba Toning ea 'mele Superset 1
• Boikoetliso ba 'mele oa Toning Superset 2
• Koetliso ea 'mele Toning Exercise 3
• Boikoetliso ba 'mele oa Toning Superset 4
• Koetliso ea 'mele Toning Exercise 5
• Tlhahlobo bakeng sa

U jeoa ke bolutu ke kemiso ea hau ea koetliso ea matla? Ee, rea tseba hore ho bonolo ho oela koetlisong ea boithapollo, ke ka hona ho ikoetlisa ha mokoetlisi oa Gold Gym Nicole Couto ho phefumolohang (kapa re lokelang ho re ho hula moea).

Qalong, ha re bue ka hore na "toning" le "toned" li bolelang: Ho bua ka botekgeniki, 'molumo oa mesifa' ha o na moelelo o tobileng (ke ha mesifa e hlahang e hlahella) mme ha se ka mehla pontšo ea matla, ho hlalosa Wayne Westcott, Ph.D., motsamaisi oa saense ea boikoetliso Kolecheng ea Quincy e Quincy, MA, Hobaneng ha Batho ba Bang ba na le Nako e Bonolo Ho Tonya Mesifa ea Bona. Haeba u batla "toned" ho shebahala, tseba hore ke motsoako oa ho ba le mesifa, mafura a tlaase a 'mele,' me, hantle, tse ling kaofela li rarahane; ho "toned" ho kenyelletsa motsoako oa liphatsa tsa lefutso, khetho ea bophelo, le boikoetliso. (E amanang: Hobaneng ha ke ntse ke matlafala ke sa elelloe phapang ea Tlhaloso ea mesifa?)

Seo se boletse, ho ikoetlisa ka matla ha se mohopolo o mobe. (Sheba feela melemo ena eohle eo u e fumanang ka ho phahamisa litšepe.)

Haeba u batla ho matlafatsa 'mele oa hau le ho eketsa mesifa' meleng oa hau, ikemisetse ho boloka 'mele oa hau o nahana ka ho fetola mokhoa oa hau oa ho ikoetlisa kamora libeke tse ling le tse ling tse nne, ho fana ka maikutlo a Couto, ea entseng boikoetliso ba toning ka tlase. Ts'ebetso ena e sebetsang hantle ea uber e tla otla lihlopha tsohle tse kholo tsa mesifa ka metsotso e 30 feela. Hang ha e qala ho ikutloa e le bonolo, u ka khona ho tšoara litekanyo tse boima. Haeba u qala ho teneha, fetola tatellano ea li-supersets ho kopanya lintho!

Ho sebelisa hamolemo nako ea hau, Couto o thehile boikoetliso bona ba toning ka sebopeho sa superset. "Seo se bolela ho etsa lihlopha tsa morao-rao, ho se na phomolo pakeng tsa. Lebelo le potlakileng le boloka pelo ea hau e otla, e thusa ho chesa lik'hilojule tse ngata ka nako e fokolang." Itokiselitse?

Ho ikoetlisa ka botlalo

Kamoo e sebetsang kateng: Kamora ho futhumala ka cardio e bonolo kapa metsamao ena e matla, etsa li-supersets tsa toning ka tatellano. Ntle le ha ho boletsoe ka hosele, etsa li-3 tsa li-reps tse 15 tsa boikoetliso bo bong le bo bong (etsa sete e le 'ngoe ea mohato oa pele, o lateloe hanghang ke sete e latelang ebe u tsoela pele ho fihlela u qetile lihlopha tse 3 tsa boikoetliso bo bong le bo bong ba toning). Phomola metsotsoana e 30 pakeng tsa superset ka 'ngoe.

Seo u tla se hloka: Mathe, li-dumbbells tse boima ba lik'hilograma tse 5 le tse 10, bolo ea botsitso, le benche e tšekaletseng (kapa feela u robale ka lehlakoreng la bolo ea botsitso nakong ea boikoetliso ba toning bo bitsang benche haeba u se na letsoho) .'

Boikoetliso ba Toning ea 'mele Superset 1

Sekhahla sa Ball

• U tšoere dumbbell e le 'ngoe ea boima ba lik'hilograma tse 10 (tšoara qetellong letsohong le leng le le leng) haufi le sefuba sa hao, robala ka sefahleho' me mokokotlo oa hau o tsepamisitsoe bolo e tsitsitseng.
• Hlahloba hlooho le mahetla a hao ho tloha bolo, ebe o theoha ebe oa pheta. (U nyelise li-crunches? Ebe u leka lithupelo tsena tse 18 tse ntle tsa ab-toning.)
• Etsa reps tse 15.

Lisekere

• Robala sefahleho holim 'a' mele ka matsoho, liatla, ka tlas'a mokotla oa hau.
• Beha hlooho le mahetla a mahetla holim'a 'mete, phahamisa maoto ka bobeli ka lisenthimithara tse 10 ho tloha fatše.
• Bula maoto ka bophara ebe oa li bokella, o tšela leoto le letona ho le letšehali.
• Li bule hape 'me u tšele ka ho le letšehali ho tlatsa 1 rep.
• Tsoela pele, maoto a fapanyetsana. Etsa makhetlo a 15 ka lehlakoreng le leng.

Boikoetliso ba 'mele oa Toning Superset 2

Sehlopha sa squat

• Ho tšoara dumbbell ea boima ba lik'hilograma tse 10 letsohong le leng le le leng, qala ho ema ka maoto ka bophara ba letheka.
• Etsa squats tse 15.
• Tsamaisa maoto ka bophara ho feta mahetla, menoana e lebisitsoe ka lehlakoreng, 'me u etse li-squats tse ling tse 15.
• Atametsa maoto haufi ho feta bophara ba letheka 'me u etse li-squats tse 15 tse moqotetsane ho phethela sete e le' ngoe. (Related: Mekhoa ea 6 eo U ka 'nang ua Squatting e Fosahetseng)

Lunge ea khale

• E eme ka maoto 'me matsoho a le ka mahlakoreng, a khutlele morao ka leoto le letona e le hore lengole le letšehali le eme holim'a leqaqailaneng 'me lengole le letona le ka har'a lisenthimithara tse seng kae ho tloha fatše. (Haeba u ka e hloka: Mona ke mokhoa oa ho etsa lunge hantle.)
• Khutlela morao ho qala le ho pheta.
• Etsa makhetlo a 15 ka lehlakoreng le leng.

Malebela a boikoetliso ba Toning: Ho thatafalletsa matšoafo, phethela motsamao o ts'oanang o tšoereng dumbbell ea boima ba likilo tse 10 letsohong le leng le le leng.

Koetliso ea 'mele Toning Exercise 3

Se lutseng Mahetla Tobetsa

• Lula holim'a bolo ea botsitso, u tšoere li-dumbbells tse boima ba lik'hilograma tse 10 haufi le mahetla, likhahla fatše le liatla li shebile pele.
• Atolosa matsoho a otlolohileng holimo, ebe o a theola ho qala boemo.
• Etsa reps tse 15.

Hamore Curl

• Lula fatše holim'a bolo ea botsitso le matsoho a tlase mahlakoreng, liatla li shebile kahare.
• Ho boloka matsoho a ka holimo a khutsitse, kobetsa li-dumbbells ho ea mahetleng.
• Butle-butle ho ea sebakeng sa ho qala.
• Etsa reps tse 15.

Boikoetliso ba 'mele oa Toning Superset 4

Lehlakore Lateral Phahamisa

• Ema ka maoto bophara ba mahetla kathoko, abs thata, mangole a kobehile hanyane mme mahetla a hulloa morao le tlase.
• Tšoara dumbbell ea boima ba lik'hilograma tse 5 letsohong le leng le le leng, liatla li shebane, ka pel'a letheka.
• Ho boloka 'mele o ntse o khutsitse, phahamisetsa matsoho ka mahlakoreng ho ea ka tlase ho mahetla.
• Butle-butle ho qala boemo.
• Etsa reps tse 15.

Liteboho Kickback

• Ho tšoara li-dumbbells tse boima ba lik'hilograma tse 5 letsohong le leng le le leng, ema le maoto a arohaneng ka bophara ba mahetla.
• Ho boloka mangole a kobehile, a its'etleha ho tloha thekeng ho fihlela torso e batla e ts'oana le mokato 'me e kobeha ka mahlakoreng, matsoho a kobehileng likhato tse 90 kahoo liphaka li shebile fatše.
• Ho boloka matsoho a holimo a ntse a khutsitse, butle-butle otlolla matsoho ka mor'a hao (u se ke ua notlela litsoeng).
• Boima ba 'mele bo tlase tlase / mmele oa hau hape. (Ena ke e 'ngoe ea boikoetliso bo 9 ba triceps-toning eo mokoetlisi a hlapanyang hore u e hloka bophelong ba hau.)
• Etsa reps tse 15.

Koetliso ea 'mele Toning Exercise 5

Rekisa Khatiso ea Sefuba

• Fetola sebaka sa benche e sekametseng ka hoo e ka bang ka likhato tse 45 tsa degree.
• Robala ka sefahleho holim'a benche e tšekaletseng u tšoere li-dumbbell tse boima ba lik'hilograma tse 10 letsohong le leng le le leng, matsoho a otlolohile empa a sa notleloa, matsoho a pharaletse hanyenyane ho feta mahetla, 'me liatla li shebile pele.
• Li-dumbbells tse ka tlase tse lebang sefubeng ho fihlela litsoeng li kobehile likhato tse 90, ebe u tobetsa ho qala boemo.
• Etsa reps tse 15.

Keletso ea Toning ea boikoetliso: Robala ka bolo e tsitsitseng 'me mokokotlo o sekame ka likhato tse 45 haeba u se na benche e sekametseng kapa u qeta hona e le boikoetliso ba lapeng. (Related: Ithekele ka Thepa ena e Theko e tlaase ea Koetliso ea Lehae ho Tlatsa Sesh efe kapa efe ea Mofufutso oa Lapeng)

Row-Over Row

• U tšoere dumbbell ea boima ba likilo tse 10 letsohong le leng le le leng, ema ka maoto ka bophara ba lehetla.
• Ho boloka mangole a kobehile, its'etleha ka letheka ho fihlela torso e batla e lekana le fatše mme o otlolla matsoho ho ea tlase ka tlasa sefuba.
• Hula li-dumbbells ho li-oblique tsa hau hoo e ka bang bophahamo ba konopo ea mpa, ebe u li theola ho qala boemo.
• Etsa reps tse 15.

Tlhahlobo bakeng sa