Basali ba arolelana kamoo ba sebetsanang ka katleho le bo-mme le mekhoa ea bona ea ho ikoetlisa

Litaba

• Bapala Habeli
• Eba le Moralo A, B le C
• Tseba Pakane ea Hao
• Fumana livideo tsa hau tsa ho ea ho tsona
• E Ngola
• E kopanya
• Tlhahlobo bakeng sa

Mekhoa ea ho ikoetlisa ea ho qetela e tla boloka matla le bohloeki ba hau, 'me ha ho motho ea ba tsebang joalo ka bo-mme bana - ke litsebi tse ntle tsa boikoetliso tse ntlafalitseng leqheka le leng le le leng ka ho fufuleloa ho itlhahloba.

Bapala Habeli

"Batla mekhoa ea ho kenyelletsa bana ba hau boithapollong ba hau, 'me ho tla eketsa menyetla ea ho e etsa-hammoho, ha ba ntse ba hola, ho bohlokoa haholo ho etsa hore le bona ba tsamaee. U ka qala esale pele ho etella pele ka mohlala. My Morali oa ka ea lilemo li 8 hona joale, o ntse a etsa yoga le 'na ho tloha ha a le lilemo li ka bang 2 1/2. Ke mo rutile lethathamo la likotsi,' me joale o thabela ho etsa lintho tseo ke li etsang. "-Laura Kasperzak, morupeli oa Acrovinyasa Lincoln Park, New Jersey

Related: Morali oa Mofumahali Massy Arias ea Likhoeli tse 17 o se a Le Lebe ka Kamoreng ea Boikoetliso

Eba le Moralo A, B le C

"Bophelo le bana ke ntho e sa lebelloang - ke na le tse peli tsa tsona - kahoo ipehele likhetho. Haeba u hloloheloa tlelase ea hau, ikemisetse ho leka ntho e ncha. Haeba u sa khone ho tsoa monyako, e-ba le kemiso ea HIIT ka hlooho. u ka senya mofufutso ka metsotso e 20 ha ba ntse ba robala. Haeba tsohle li hlōleha, ke etsa phephetso ea li-burpee tse 100. Ba rate kapa u ba hloee, li-burpe ke boikoetliso ba 'mele o feletseng oa lik'halori, haholo-holo tse 100 tsa tsona!" -Heather May, mokoetlisi ea hloahloa studio sa Burn 60 se Los Angeles (Kapa ingolise bakeng sa 30-Matsatsi a Burpee Challenge le Jen Widerstrom.)

Tseba Pakane ea Hao

"Beha hore na u ikemiselitse ho ikoetlisa hakae ka beke. Kaha ke na le bana ba babeli, palo ea ka ke ba bararo. Haeba ke sa khone ho otla setsi sa boikoetliso, ke etsa potoloho holim'a setulo sa ka: mehato e mehlano-ke etsa core le matsoho, matha litepisi ka boikoetliso ba pyo holimo, ebe u etsa 'mele o tlase le karete e hlaha-ka motsotso o le mong, mekoloko e meraro. Phomola metsotsoana e 30 ka mor'a mekoloko." -Mary Onyango, molaoli oa boikoetliso ba sehlopha ho Equinox e Brooklyn, New York

Fumana livideo tsa hau tsa ho ea ho tsona

"Joaloka 'mè oa bana ba bane-e monyenyane ke likhoeli tsa 7-ha ke khone ho ikoetlisa kamehla holong ea boikoetliso. Likoetliso tse hlokahalang, tse kang Burn Live, tseo nka li etsang ka kamoreng ea ho phomola li mpholositse nako le nako. Ke qala ka pakane ea metsotso e 20, 'me haeba bana ba thabile' me ngoana a robetse, ke ea hora. Le ha ho lekile ho qeta ho hlatsoa kapa ho hlatsoa lijana, ke ipeha pele, hobane kea tseba hore motho e mong le e mong o tla rua molemo ho nna 'Mè ea phelang hantle. Hape, ho tsamaea ho pota-pota tikolohong ho thusa bana hore ba ntše metsu le ho pompa mali, haholo-holo ho matha bana ba baholo maralleng."-Lana Titus, mokoetlisi ea hloahloa studio sa Burn 60 se Los Angeles

Amanang: Emily Skye O Arabela Bahlahlobisisi Bao A Itseng Hore O Khutlile "Ka Potlako" Kamora Bokhachane

E Ngola

"Nna le monna oa ka re arolelana khalendara, 'me re e sebelisa ho hlophisa linako tsa rona tsa ho ikoetlisa. Ke netefatsa hore eena kapa mohlokomeli oa rona a ka shebella ngoana ea lilemo li 1 nakong ea ka. Ha ke tsoa kemisong, ke sebelisa lihlopha tsa ho itoanela lapeng ho ikoetlise kapele o chencha boikoetliso ba mmele o holimo (li-push-up, mela, mechini) ka li-squats le mats'oafo. "-Amanda Butler, morupeli Kamoreng ea Fhitting New York City

Related: Leka tsena Boikoetliso ba Boima ba 'Mele Bakeng sa Basali ba Maemo 'ohle a Bokhachane

E kopanya

"Ke na le bashanyana ba babeli, ba lilemo li 7 le 4, 'me ke imme ngoana oa ka oa boraro. Kahoo lintho tseo ke eang ho tsona ke ho sesa, tseo nka li etsang le bana, le boikoetliso ba boima ba 'mele boo nka bo etsang nakong eohle. Lintho tseo ke li ratang ka ho fetesisa ke liphefumolohi tse emeng (qala ka lengole la hao la mokokotlo fatše, nyolohela boemong bo arohaneng, ebe o theola), li-push-up tsa rhomboid (qala ka maoto a mane, tlisa mahetla ka mahetla, ebe o tobetsa fatše hole), marokho a leoto le le leng (a rapaletse fatše, leoto le le leng le kobehile ka leoto, leoto le leng le le holimo, le phahamisa le ho theola letheka), le lintja tsa linonyana (ho tloha ka maoto a mane, ka ho fapanyetsana letsoho le leoto le fapaneng).-Nicole Radziszewski, mokoetlisi oa River Forest, Illinois, le mothehi oa Mama's Gotta Move.

Tlhahlobo bakeng sa