Mosebetsi oa ho Row Rowing oa Ultimate HIIT bakeng sa Toning ea 'Mele

Litaba

• Tlhahlobo bakeng sa

New York City, ho bonahala li-studio tsa mabenkele tsa boikoetliso li lula moeling o mong le o mong, empa CityRow ke eona eo ke lulang ke khutlela ho eona. Ke e fumane leetong la morao tjena, nakoana ka mor'a hore ke bolelloe ke ngaka ea ka ea 'mele hore ho ke ke ha e-ba le ho baleha ho tloha ho' na bonyane likhoeli tse tšeletseng. Hase mantsoe ao ke neng ke a lakatsa ha ke ne ke batla ho a utloa. CityRow e ile ea kokobetsa letsoalo la ka ka hore na bophelo bo sa matleng bo ka ba joang. Ho ikoetlisa ho kopanya likhaohano tsa ho soka sekepe le koetliso ea matla, ho fella ka boikoetliso bo matla, bo nang le tšusumetso e tlase.

Bothata: Ha ke lule New York City. Mme ha ke le lehlohonolo la ho khotsofatsa takatso ea ka ea SoulCycle mona San Francisco, CityRow ha e so ka e fihla Lebopong la Bophirima. Ka lehlohonolo, Annie Mulgrew, motsamaisi oa mananeo oa CityRow, o thehile boikoetliso bo tloahelehileng boo ke khonneng ho bo ikoetlisetsa, mme leha e sa tšoane hantle le ho sebelisa o mong oa mechini e metle ea ho soka seketsoana ea CityRow, ke boikoetliso bo makatsang ba pelo e boetse e thusa ho matlafatsa le ho etsa molumo oa 'mele oohle.

Pele u ea setsing sa boikoetliso 'me u itihela ka ho otlolla sekepe, ho bohlokoa ho tseba metheo. Annie o re: "Ho soka sekepe ke mosebetsi o boima. "Koetliso ea mochine e ntle feela joaloka foromo ea hau, kahoo e-ba le mamello ho uena ho fihlela e tloaeleha."

Bukana ena e sebetsang ea mantsoe ao u lokelang ho e tseba ea ho soka le eona e lokela ho u thusa!

• Ho hula ka matla: Ho otloa ka seketsoana ka botlalo ho tsepamisitse maikutlo ho matla eseng lebelo; nahana kapele, butle ho kena; khanna kantle ka matla a felletseng ebe o fola butle butle ka setorouku se seng le se seng.
• Sprint: Ho etsa boiteko bo boholo bakeng sa lebelo le phahameng ntle le ho lahleheloa ke foromo ea hau.
• Tšoasa: Boemo ba ho qala mochining o nang le mangole a kobehileng le matsoho a phahamisitsoeng holim'a mangole.
• Khanna: Maoto a atolositsoeng, 'me a itšetlehile ka lehlakoreng la 45-degree le mokokotlo o otlolohileng.

NAKO EA PELE: HO SESA MOKHOA

• Mofuthu: Mokoloko ka lebelo le leka-lekaneng motsotso o le mong.
• Etsa lits'oants'o tse hlano tsa matla.
• Tšoara drive ea hau leqeba la ho qetela 'me u itšeole matsoho ka ho hula terata ka makhetlo a mahlano.
• Khutlela ho ts'oasa, ts'oara matla a 10, o ts'oere koloi ka leqeba la hoqetela, 'me u etse karohano ea terata makhetlo a 10.
• Pheta-pheta lieta tse hlano tsa motlakase tse lateloang ke ho itšehla thajana ka makhetlo a mahlano ka koloi.
• Pheta sete ea matla a 10 a ho hula 'me a lateloe ke ho itšehla thajana ha 10 sebakeng sa koloi.
• Bakeng sa metsotso e mehlano e latelang, fapafapana pakeng tsa metsotsoana e 30 ka lebelo la ho fola.

Haeba u batla phephetso le ho feta, nakong ea potoloho e fetileng, theola nako ea hau ea ho hlaphoheloa metsotsoana e 30 feela.

LITLHAKU TSE PELE TSA KHAOLO: HO HLOPHISA

• Ho tsamaea ho ea lepolankeng
• Li-push up
• Lehlakore le lehlakoreng le nang le crunch
• Maeto a ho sutumelletsa holimo
• Plank le ho potoloha (bakeng sa khetho e thata haholoanyane, sebelisa litekanyo)
• Mokha o koahetsoeng (sebelisa litekanyo tsa boholo bo bohareng)
• Li-triceps li ina (phetha moeling oa mochini oa ho soka sekepe)

Etsa lithupelo tse ka holimo ka metsotsoana e 30 ka 'ngoe, u leke ho se phomole lipakeng tsa lihlopha. Ha u qetile, phomola metsotsoana e 30, ebe u pheta potoloho e 'ngoe.

NAKO EA BORARO: KOPANO EA HO RULA LE HO RUTA

• Mokha oa 100 metres
• Metsotsoana e 45 ea li-push-ups
• Molumo oa limithara tse 200
• Lepolanka la metsotsoana e 45
• Mokha oa 300 metres
• Metsotsoana e 45 ea triceps dips
• Molumo oa limithara tse 200
• Lepolanka la metsotsoana e 45
• Mokha oa 100 metres
• Metsotsoana e 45 ea li-push-up

Etsa nako e 'ngoe le e 'ngoe ea ho soka sekepe ka lebelo le potlakileng. Hang ha u qetile ho ikoetlisa, etsa bonnete ba hore u otlolla!

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