20 e Fetolela ho Itima Matla ka Libeke tse 2

Litaba

• Mokhoa oa hau oa ho ikoetlisa ke ona:
  
• Letsatsi la ho ikoetlisa 1
• Li-squats
• Sekamela khatiso ea dumbbell
• Lunges tse nang le dumbbell
• Ho hula sefahleho
• Plank fihlella-tlase
• Letsatsi la ho ikoetlisa 2
• Thorisi e fetotsoeng
• Tsamaea
• Cable crossover
• Lateral lunge
• Superman
• Letsatsi la ho ikoetlisa 3
• Mohato o lehlakoreng
• Row
• Lunge
• Maoto a maoto
• Polank
• Letsatsi la ho ikoetlisa 4
• Mekotla e tlohang
• Ho soahlamana ha baesekele
• Squat ea tlola
• Borokho ba Glute bo nang le sehlopha
• Motho ea hloang lithaba
• U lokela ho phomola hangata hakae?

Haeba tloaelo ea hau ea ho ikoetlisa e hloka ho qala kapa o sa qala ho se tsebe hantle hore na o lokela ho etsa eng pele, ho ba le moralo ke senotlolo.

Re mona ho tla thusa. Mokhoa oa rona oa ho ikoetlisa oa libeke tse peli o ka u fa sebopeho sa ho ikoetlisa ka sepheo sa ho eketsa matla, teka-tekano le motsamao.

Etsa boikoetliso bona matsatsi a mane ka beke ka khefu ea letsatsi le le leng lipakeng, haeba ho khonahala.

Mokhoa oa hau oa ho ikoetlisa ke ona:

• Mofuthu: Pele u ikoetlisa, qeta metsotso e 10 u tsamaea ka potlako, u matha kapa u palama baesekele ho etsa hore pelo ea hao e phahame. Ebe metsotso e 5-6 e otlolla matla.
• Ho ikoetlisa 1-3: Ho atamela 'meleng o phethahetseng ka ho kopanya' mele o kaholimo le o tlase ho ikoetlisa ho eketsa nako ea hau hape ho o nolofalletsa ho kena. Feta lihlopha tse 3 tsa boikoetliso bo bong le bo bong, makhetlo a 10-15 a mang le a mang (joalo ka ha ho boletsoe ka tlase). Phomola metsotsoana e 30-60 lipakeng tsa li-sets le metsotso e 1-2 ho tloha lipakeng tsa boikoetliso.
• Koetliso ea 4: Motsoako oa boikoetliso bo thehiloeng ho Cardio le boits'oaro bo ikhethang bo phephetsa mamello ea hau. Tšoara tloaelo ena joalo ka potoloho: Qeta sete e le 'ngoe ea boikoetliso bo bong le bo bong ka morao, phomola motsotso o le mong, ebe u pheta makhetlo a mang a mabeli.

Qetellong ea libeke tse peli u lokela ho ikutloa u le matla, u le matla, u bile u atlehile - - ka 'nete u kentse chelete ea mofufutso. Itokiselitse, seta, tsamaea!

Letsatsi la ho ikoetlisa 1

Qetella lihlopha tse 3 tsa boikoetliso bo bong le bo bong pele u fetela ho e latelang.

Li-squats

ho tsoa ho Li-GIF tsa ho ikoetlisa ka Gfycat

Disete 3, reps 15

Ha ho na letho la motheo ho feta squat, ka hona ho raha lintho ka mofuta ona oa bodyweight ke sebaka se setle sa ho qala. Nakong ea motsamao, netefatsa hore mahetla a hau a khutlile, mahlo a hau a ka pele, 'me mangole a hau a oa, eseng kahare.

Sekamela khatiso ea dumbbell

ka Gfycat

Lisebelisoa tse 3, li-reps tse 10

U tla hloka benche le li-dumbbells tse ling ho etsa boikoetliso bona. Haeba u sa qala, qala ka li-dumbbells tsa 10- kapa 12 ho fihlela u phutholohile ka motsamao. Beha benche ka sekhahla sa likhato tse 30. Sebelisa mesifa ea sefubeng ho tsamaisa katoloso ea letsoho.

Lunges tse nang le dumbbell

ka Gfycat

3 disete, 12 reps leoto ka leng

Ho eketsa bicep curl ho lunge ho eketsa bothata, ho phephetsa mesifa ea hau, le ho leka-lekanya, ka tsela e 'ngoe. Hape, haeba u sa qala, qala ka li-dumbbells tse boima bo bobebe, joalo ka liponto tsa 8 kapa 10, ho fihlela u ikutloa u tsitsitse motsamao.

Ho hula sefahleho

ka Gfycat

Lisebelisoa tse 3, li-reps tse 10

Ha u shebile mahetla a hao le mokokotlo o kaholimo, ho hula sefahleho ho ka utloahala ho sa phutholoha qalong, empa u tla utloa ho chesa hanghang. Sebelisa sehlopha sa ho hanyetsa se emisitsoeng ntlheng e kaholimo ho hlooho ea hau ho e phethela.

Plank fihlella-tlase

ho tsoa ho Li-GIF tsa ho ikoetlisa ka Gfycat

Disete 3, pompo tse 12

Ho phethela ho ikoetlisa ka boikoetliso bo ikhethileng ke mokhoa o motle oa ho ea. Hlakola lepolanka le tloaelehileng ka ho eketsa pompo ena e fihlellehang. Ela hloko ka ho khetheha mokokotlo oa hau o ka tlase, u netefatse hore ha o thekesele, le hore letheka la hau le lula le lutse fatše.

Letsatsi la ho ikoetlisa 2

Qetella lihlopha tse 3 tsa boikoetliso bo bong le bo bong pele u fetela ho e latelang.

Thorisi e fetotsoeng

ho tsoa ho Li-GIF tsa ho ikoetlisa ka Gfycat

3 sets, 12 reps

Ho kopanya squat le mochini o hatisang oa dumbbell ho theha motsamao o kopaneng, o sebetsang mesifa le manonyeletso a mangata bakeng sa ho chesoa ha likhalori tse eketsehileng. Li-dumbbells tse hlano kapa tse 8 tsa li-dumbbells li lokela ho sebetsa hantle bakeng sa ba qalang.

Tsamaea

ho tsoa ho Li-GIF tsa ho ikoetlisa ka Gfycat

3 disete, 12 reps leoto ka leng

Phephetsa botsitso ba hau le botsitso ha u ntse u matlafatsa mesifa ea leoto ka mehato. Tšoara sekoti letsohong le leng le le leng bakeng sa phephetso e eketsehileng. Sutumelletsa lirethe tsa hau ho tsepamisa maikutlo ho glute ea hau nakong eohle ea motsamao.

Cable crossover

ka Gfycat

Lisebelisoa tse 3, li-reps tse 10

Lebisa sefuba sa hau ka crossover ea cable. Sebelisa mochini oa cable sebakeng sa boikoetliso kapa lihlopha tse peli tsa ho hanyetsa. Etsa bonnete ba hore u hula ka li-pectoral tsa hau, eseng matsoho.

Lateral lunge

ka Gfycat

3 disete, 10 reps leoto ka leng

Tsamaiso ea lifofane e bohlokoa molemong oa ho ikoetlisa hantle. Tsepamisa maikutlo ho lutse morao ho li-glute tsa hau tlase mokhatlong hore o rue molemo haholo ho ona, ho tsoa ponong ea matla le motsamao.

Superman

ka Gfycat

Lisebelisoa tse 3, li-reps tse 10

Ho thetsa habonolo, boikoetliso ba superman bo ikhethile ka ho khetheha, bo sebetsa mesifa ea abs le ea morao. Tsamaea butle le ka taolo kamoo u ka khonang nakong ea motsamao ona. Ikemisetsa ho khefutsa hanyane hodimo.

Letsatsi la ho ikoetlisa 3

Qetella lihlopha tse 3 tsa boikoetliso bo bong le bo bong pele u fetela ho e latelang.

Mohato o lehlakoreng

ka Gfycat

Disete 3, mehato e 10 ho ea koana le koana

Mohato o tlamiloeng ka mahlakoreng o motle bakeng sa ho futhumatsa letheka pele o ikoetlisa, empa hape o matlafatsa mesifa eo. Ha o theohela tlase, boikoetliso bona bo tla ba boima le ho feta.

Row

ka Gfycat

3 sets, 12 reps

Ho matlafatsa mesifa ea hau ea morao ho bohlokoa ho boloka boemo bo botle le boiketlo ba bophelo ba letsatsi le letsatsi. Sebelisa sehlopha sa ho hanyetsa joalokaha ho bontšitsoe mona. Li-dumbbells le tsona li ka sebetsa.

Lunge

ka Gfycat

3 disete, 12 reps leoto ka leng

Lungella tsela ea hau ho maoto a matla. Ho hlokahala feela boima ba 'mele. Tsamaea pele kahoo maoto a hau a etsa triangolo le mobu ebe o theohela tlase ho lunge e emeng.

Maoto a maoto

ho tsoa ho Li-GIF tsa ho ikoetlisa ka Gfycat

3 disete, 12 reps leoto ka leng

Matlafatsa letheka le glutes ka kickbacks. Tsamaea butle, phahamisa leoto la hau hole joalo ka ha le tla lula le ntse le boloka lisekoere tsa pelvis fatše.

Polank

ka Gfycat

3 e beha ho fihlela e hloleha

Lepolanka le hira mesifa e mengata 'meleng oa hau, eseng feela abs ea hau, e etsang hore e be boikoetliso bo sebetsang hantle ho kenyelletsa kemisong ea hau. Mokokotlo oa hau o hloka ho ba matla le ho tsitsa maemong ana. Hlokomela hore mahetla a hau a tlase hape le morao mme molala oa hau ha o nke lehlakore.

Letsatsi la ho ikoetlisa 4

Qetella boikoetliso bona e le ba potoloho: Tlatsa sete e le 'ngoe ea li-jacks tse qhomang, ebe u fetela ho crunch ea baesekele, jj. Ebe u phomola ebe o pheta potoloho habeli hape.

Mekotla e tlohang

ka Gfycat

Metsotso e 1

Li-jacks tsa khale empa li sebetsa hantle, li tla u tsamaisa. Haeba ho tlola ho le ngata haholo, tlanya maoto a hao ka bonngoe ho fapana.

Ho soahlamana ha baesekele

ho tsoa ho Li-GIF tsa ho ikoetlisa ka Gfycat

20 reps

Ka ho boloka hlooho ea hau, molala le mokokotlo oa hau o kaholimo o phahamisitse fatše mokhatlong ona kaofela, abs ea hau e lula e le karolo ea nako eohle. Etsa bonnete ba hore selelu sa hau se lula se sa koaheloa. Tsepamisa maikutlo ho torso twist ho lebisa lits'oants'o tsa hau.

Squat ea tlola

ka Gfycat

Boetapele ba 10-12

Ho qhomela ha squat ho matla haholo, empa ba na le moputso o phahameng. Shebana le ho phatloha ho ea holimo ka libolo tsa maoto a hau, u tlole holimo kamoo u ka khonang, ebe u theola butle libolo tsa maoto a hau. E-ba hlokolosi ka boikoetliso bona haeba u na le likotsi tsa mmele o tlase kapa mathata a kopaneng.

Borokho ba Glute bo nang le sehlopha

ka Gfycat

Boemo bo 15

Ho tlatsa borokho bo benyang ka lebanta ka holim'a mangole ho eketsa tsitsipano e 'ngoe, e hlokang ho ts'oaroa ha mesifa ho feta marameng le letheka. Finyella maqhubu a hau 'me u kenye mokatong oa hao oa pelvic ka holimo.

Motho ea hloang lithaba

ka Gfycat

20 reps

Core le cardio sebakeng se le seng, ho hloa lithaba ho hloka matla le mamello. Nka lebelo hang ha foromo ea hau e tsitsitse.

U lokela ho phomola hangata hakae?

Bakeng sa ba qalang, letsatsi le le leng la phomolo e felletseng le tla ba le loketseng ho fola. Matsatsi a mang a mabeli o ne o ka itsamaela kapa oa tsamaea hanyane.

E fe libeke tse peli ebe u tsoa u le matla ka mokhoa ona. Bakeng sa batho ba phomolong kapa hole le boikoetliso nakoana, tloaelo ena e ka etsoa habonolo ka lisebelisoa tseo u ka li paka ka mokotleng oa hau. (Bakeng sa tse nkeloang sebaka ke dumbbell, nahana ka libotlolo tsa metsi le lehlabathe.)

Tsepamisa maikutlo ho etsa hore motsamao o mong le o mong o baloe, ho theha khokahano ea mesifa le kelello. 'Mele oa hau o tla u leboha ka ho khetha ho falla!

Nicole Davis ke sengoli se thehiloeng Boston, mokoetlisi ea netefalitsoeng ke ACE, le motho ea chesehelang bophelo bo botle ea sebetsang ho thusa basali ho phela bophelo bo matla, bo phetseng hantle le bo thabileng. Filosofi ea hae ke ho amohela li-curve tsa hau le ho iketsetsa ho lekana - eng kapa eng eo e ka bang eona! O ile a hlahisoa makasineng ea Oxygen "Bokamoso ba Boikoetliso" tokollong ea Phuptjane 2016. Mo latele ka Instagram.