Ultimate Maoto le mofeng

Litaba

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

Boemo: Lipakeng ho ea pele

Mesebetsi: 'Mele o ka Tlase

Thepa: Ball ea Bongaka; Li-dumbbells; Mohato oa Aerobic; Letlapa le lekantsoeng

Fokotsa lirope tsa hau 'me u tiise sekoti sa hau ka moralo ona o thata oa 'mele o tlase. Etsa lihlopha tse 2 kapa tse 3 tsa 10 ho isa ho tse 12 nako le nako, u phomole ho fihlela metsotsoana e 60 pakeng tsa lihlopha. Ho eketsa khalori e tukang, etsa li-jacking jacks lipakeng tsa matla ka 'ngoe.

Koetliso ena e na le boikoetliso bo latelang:

2. Swiss Ball Hip Phahamisa

3. Dumbbell Split Jump

4. Namane Tsoha

5. Dumbbell Side Lunge

6. Ho thetsa

7. Senqanqane

8. Kick ea sefapanoLeka 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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