Jillian Michaels 'Workout e le' ngoe ea Moms

Litaba

• Tlolela Jack Squat
• Li-skaters
• Li-jack tsa squat
• Hlahloba Get-Ups
• Everest Climber
• Li-Burpees tsa morao-rao
• Tlhahlobo bakeng sa

Naleli ea 'nete ea TV le mokoetlisi oa boikoetliso, Jillian Michaels le eena ke 'm'e, ho bolelang hore oa utloisisa hore ho ka ba thata ho ikoetlisa hantle. Mokoetlisi oa hau o arolelane boithapollo bo bokhutšoane bo matla le metsoalle ea rona ho Parents.com, 'me e ntle haholo bakeng sa ho chesa likhalori, ho matlafatsa metabolism le ho potlakisa boemo ba' mele ha o haelloa ke nako.

"Kaofela rea ​​tseba bo-mme ha ba na nako ea ho senya," Michaels o re. "Re hloka ho sebelisa nako ea rona ka nepo ka hohle kamoo ho ka khonehang, ke ka hona ho ikoetlisa ka mekhoa ea metabolic ho fumanang litholoana tse ntle haholo ha nako e le khuts'oane."

Boikoetliso ba Michaels, bo tsoang ho app ea Jillian Michaels, bo sebelisa motsoako oa linako tsa HIIT le boikoetliso bo bongata ba mesifa, e leng "ho haha ​​​​matla a mantlha, botsitso, mahlahahlaha, lebelo, matla le matla-tseo 'mè e mong le e mong a li hlokang," o re.

Tsamaea le video mme u leke eona!

Tlolela Jack Squat

The jack jack squat e ntle bakeng sa boemo ba pelo le methapo, matla a tlase a mmele (glutes le quads), le khalori e tukang.

A. Ema le maoto a hau hammoho ebe u a tlollela hōle ho feta letheka la kantle.

B. Squat fatše ka mokokotlo o otlolohileng 'me u ame fatše ka malebela a menoana ea hau.

C. Tlolela holimo 'me u kopanye maoto ha u ntse u opa matsoho holimo.

Etsa reps tse ngata kamoo ho ka khonehang (AMRAP) metsotsoana e 10.

Li-skaters

Li-skaters li ntle bakeng sa boemo ba pelo le methapo, botsitso ba mantlha, matla a tlase a mmele (glutes le quads), le khalori e tukang.

A. Tlohela ka ho le letona, o lula o tiile ka leoto la hao le letona ka leqele o ama fatše ka morao ho le letona.

B. Etsisa boemo ba ho thellisa le matsoho a hau a sesa ka leqeleng 'meleng oa hau.

C. Pheta ka letsohong le letšehali (matsoho a hau a sesa ka ho le letona).

D. Tsoela pele ho pheta-pheta ho tloha ka lehlakoreng le leng.

Etsa AMRAP ka metsotsoana e 10.

Li-jack tsa squat

Li-jack tsa squat li monate bakeng sa boemo ba pelo le methapo, matla a tlase a mmele (quads le manamane), le khalori e tukang.

A. Emang ka maoto hammoho.

B. Koahela setulong sa setulo, khutlela morao, letheka le ka morao.

C. Ho lula tlase, tlolela maoto a hau sebakeng sa squat.

D. Khutlela sebakeng sa setulo.

Etsa AMRAP ka metsotsoana e 10.

Hlahloba Get-Ups

Litlhahlobo tsa Surfer ke mohato o motle bakeng sa boemo ba pelo le methapo, mokokotlo, sefuba, lehetla, triceps le quads. 'Me ba chesa lik'hilojule tse ngata.

A. Ho tloha ho emeng, otla fatše joalo ka ha o le maemong a tlase a ho sututsa.

B. Khutlela fatše ka lehlakoreng le arohaneng ka mangole a kobehileng joalokaha eka o tlolela holim'a sethala sa ho sesa.

C. Ebe u theola fatše 'me u phete mohato oohle ka lehlakoreng le leng.

Etsa AMRAP metsotsoana e 10.

Everest Climber

Bapalami ba Everest ba ntle bakeng sa boemo ba pelo, mokokotlo, sefuba, mahetla, triceps le quads. Li boetse li chesa lik'hilojule tse ngata.

A. Qala ka boemo ba lepolanka.

B. Tlolela fetola leoto la hao le letona ho ea ka ntle ho letsoho la hao le letona.

C. Khutlela polankeng.

D. Tlolela leoto la hau le letšehali ka ntle ho letsoho la hau le letšehali.

E. Khutlela polankeng.

F. Tsoela pele ka lehlakoreng le leng.

Etsa AMRAP metsotsoana e 10.

Li-Burpees tsa morao-rao

Li-burpee tsa morao-rao li monate bakeng sa boemo ba pelo, methapo ea pelo, sefuba, lehetla, li-triceps le li-quads. Hape ke mohato o motle oa ho chesa likhalori.

A. Tlisa matsoho a hau fatše.

B. Tlolela maoto ka bobeli ka thoko.

C. Khutlela sebakeng sa ho qala.

D. Tlola hodimo.

E. Pheta ka lehlakoreng le leng.

Etsa AMRAP metsotsoana e 10.

Se ke la lebala ho itlhokomela pele le ka mor'a ho ikoetlisa!

"Kamehla ke khothaletsa mofuthu o potlakileng oa metsotso e meraro ho isa ho e mehlano ea pelo-o ka matha ho potoloha le literata, o tlola thapo, o mathe o nyolohe o theohe litepisi tsa hau, jj." Ho bolela Michaels. "Ho otlolla ka botsitso ho lokile bakeng sa ho phomola, empa ho phuthela foam ho loketse. Etsa bonnete ba hore o otlolla kapa o tsamaisa li-quads, glutes, hamstrings, psoas, mahetla, triceps, sefuba le mokokotlo o tlase."

Tse ling ho tsoa ho Parents.com

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Tlhahlobo bakeng sa