Boikoetliso bo Chesang Likhalori tse 10 (kapa ho feta!) Ka Motsotso

Litaba

• Tlhahlobo bakeng sa

1. Jump Rope Drill

Tšoara thapo ea ho qhoma 'me u kene mosebetsing! Sebelisa sesebelisoa sena se nkehang habonolo le se sebetsang hantle haholo ho hotetsa likhalori le ho holisa bokhoni le tšebelisano-'moho ha u ntse u phahamisa maoto, marako, mahetla le matsoho.

Litlhaloso tsa boikoetliso

Crossover jump: Tlola thapo joalo ka tloaelo ebe u tšela matsoho ka pele ho uena ha thapo e le moeeng. Sena se tla suthisa mosebetsi oa ho fetola lithapo ho li-biceps tsa hao ho o isa mahetleng le liphakeng.

Lere tirila: Mena thapo ea ho qhomela ebe u etsa mola o rapameng fatše. Qala feela ka mora pheletso ya le letshehadi mme o potlakele ho hata (kapa qhomela) hodima thapo, mme o ntoo boela kamora yona, o theosetsa thapo ka mokgwa wa zigzag. Hang ha u fihla qetellong, khutlela morao ka tsela e 'ngoe.

Boxer tlola: Boloka boima ba hau liretheng tsa hao 'me u qhomele leoto le le leng ka pel'a hao ka nako.

Tsamaea le morao: Ha u ntse u bilikisa thapo, tlola koana le koana u feta mola o inahaneloang. Phephetso e ekelitsoeng e eketsa lebelo la pelo ea hau mme eu qobella ho tlola hanyane hanyane.

Lump tsa lithapo tse tlolang: Etsa joalo ka tloaelo, empa u kenye letsoho ha u ntse u le moeeng. Tšabo ea ho otla thapo e boloka maqhubu a hau a le holimo mme e thibela ho phomola ha o fihla.

2. Kettlebell Quickie

Boikoetliso ba Kettlebell bo ka etsa hore u be le toning ea 'mele ka ho felletseng, ho ba le bophelo bo botle ba pelo le methapo, ho matlafatsa mantlha le boemo bo ntlafetseng le ho leka-lekana ntle le ho tsetela nako e ngata. Ebile, phuputso ea haufinyane e tsoang ho American Council on Exercise (ACE) e fumane hore koetliso ea kettlebell e ka chesa likhalori tse ka bang 20 ka motsotso!

Tobetsa mona bakeng sa PDF e ka hatisoang ea moralo ona oa ho ikoetlisa.

Litlhaloso tsa boikoetliso

Kettlebell e fetoha: Ema ka maoto a pharaletseng ho feta mahetla ebe u beha kettlebell pakeng tsa bona fatše. Squat 'me u tšoare kettlebell ka letsoho le letona,' mele o shebileng palema. Ema, u sutumetse letheka ho ea pele 'me u kopanye, ha u ntse u tsoka kettlebell ho ea sefubeng, letsoho le otlolohile. Hang-hang qhekella hape, o theola kettlebell lipakeng tsa maoto, ebe oa e pheta.

Lithunya tsa lithunya: Qala ka maoto hammoho, o tšoere kettlebell ka letsohong la hau le letšehali. Khutlela morao ka leoto la hao le letšehali, theohela ka har'a lets'oao, 'me u etse biceps curl (tloloko e tlase tlase). Hang-hang khutlela sebakeng sa ho qala, 'me u phete.

Squat rotator: Ema ka maoto mmoho, o ts'oere kettlebell ka letsoho le letona sebakeng sa "rack" (tšepe e lokela ho lula ka morao ho letsoho la hau le mohele o tsamaeang ka lehlakoreng la hao). Tsoela ka letsohong le letšehali 'me u theohele ho squat ha u ntse u hatella tšepe siling 'me u fihlele letsoho le letšehali fatše pakeng tsa maoto. Leka ho etsa mola o otlolohileng pakeng tsa matsoho ka bobeli ka matsoho a hau, ebe u khutlela butle-butle sebakeng sa ho qala.

Li-burpees tse phahameng: Tšoara kettlebell ka letsohong le letona 'me u eme ka maoto a sephara ho feta bophara ba noka. Ho etsa hula ea mantlha e phahameng, theohela ka tlung, u tsoka tšepe ka maoto, 'me ha u ntse u eme, hula tšepe, u kobe setsoe e le hore e supe lehlakoreng. Hang-hang theola squat 'me u etse burpee holim'a tšepe. Khutlela ho qala 'me u phete.

Kettlebell leoto le phahamisa: Hokela kettlebell ka leoto le letona, koba lengole, 'me u phahamise leoto le letona ka pel'a hao ebe u ea lehlakore. Tsamaea butle le ka taolo.

3. Li-Sprints tse phahameng

Tlosa libanse tsa hau ka metsotso e 10 feela ka mokhoa ona o potlakileng oa ho matha oo u ka o etsang ntle le ho hatakela, ka tlung kapa kantle!

Litlhaloso tsa Boikoetliso

Ba raha marakong: Kick lirethe ho ea glutes, ho pompa matsoho morao le morao kapele kamoo ho ka khonehang.

Ho matha ha Tyre: Ema ka maoto a pharaletseng ho feta bophara ba letheka (joalokaha eka u ne u eme bohareng ba lithaere tse peli). Pompo matsoho le ho khanna mangole holimo le lehlakoreng, ho boloka maoto a pharaletseng, kapele kamoo ho ka khonehang.

Mangole a phahameng: Khanna mangole holimo holimo sefubeng kamoo u ka khonang, ho khanna matsoho ka maoto, kapele kamoo ho ka khonehang.

4. Metsotso e 10 HIIT

Koetliso e matla ea nako e phahameng e ne e reretsoe matsatsi a koetlisitsoeng a nako. Leka sizzler ena ea metsotso e 10 ea khalori neng kapa neng, kae kapa kae (e loketse likamore tsa hotele!)

Tobetsa mona bakeng sa PDF e ka hatisoang ea moralo ona oa ho ikoetlisa.

Litlhaloso tsa Boikoetliso

Li-moguls tsa Ski: Ema ka maoto hammoho, squat fatše, 'me u tsokele matsoho ka mor'a hao. Tlolela holimo le ka ho le letona, otlolla matsoho ka pel'a hau, o lula sebakeng sa hau sa qalo. Tsoela pele ho qhomela ka lehlakoreng le leng kapele kamoo u ka khonang.

Squat e tlolela kahare le kantle: Ema ka maoto hammoho. Theola mokokotlo ebe o sesa matsoho kamora hao, ebe o tlolela kapele, o tsoka matsoho holimo. E-ba sebakeng sa squat 'me maoto a arohane ka bophara ba noka, 'me u khutlisetse matsoho a hau ho khutlela holimo hang-hang. Pheta ka potlako kamoo u ka khonang, u qhomela le ho tsoa ka maoto nako le nako.

Scissor skier: Ema ka bolelele, maoto a kopane, matsoho ka mahlakoreng. Tloha holimo 'me u khutlisetse leoto le letšehali pele le le letona ha u fihla letsoho le letona le le letšehali (liatla li shebile kahare). Naha ka bonolo 'me hang-hang u qhomele hape, u fetola maoto le matsoho ka ho sisinyeha ha sekere kapele kamoo ho ka khonehang.

Li-tucks tsa mapolanka: Qala ka lepolanka la letsoho le otlolohileng ka maoto hammoho. Tlola maoto ka bobeli, o khumama ka lehlakoreng la setsoe sa leqele. Tlolela maoto ho khutlela lepolankeng le felletseng, ebe u pheta kapele ka lehlakoreng le leng. Ke rep. Pheta ka potlako kamoo u ka khonang, u fapanyetsana mahlakore nako le nako.

Ho tsubella ka lehlakore ho ea lehlakoreng: Ema ka maoto a arohaneng ka bophara ba noka, u koale fatše, 'me u fihlele letsoho le letona fatše, ka ntle ho leoto le letona. Sututsa maoto ka bobeli 'me u tlolele holimo le ka letsohong le letšehali, u lula ka har'a squat, u fihla ka letsohong le letšehali ho ea kantle ho leoto le letšehali. Pheta kapele kamoo ho ka khonehang, ho tloha ka lehlakoreng le leng.

Li-squat Jacks: Ka tlase ho squat mme u tlise matsoho ka pel'a hau. Qoba maoto hammoho, u ntse u tšoere boemo ba squat, ha u ntse u sututsa matsoho morao ka mahlakoreng, u boloka litsoe li kobehile. Maoto a "Jack" a tsoa le ho kena kapele kamoo o ka khonang ntle le ho tsoa ka tlung ea hau.

Tonki e raha: Ema ka maoto a arohaneng ka bophara ba noka, matsoho ka mahlakoreng. Sutumelletsa letheka morao 'me u khumame mangole ho ea ka tlung' me u itokisetse ho raha esele, u behe matsoho ka tlas'a mahetla, u boloke matsoho a otlolohile. Fokotsa boima ba 'mele matsohong ebe o tlōla ka maoto, o raha lirethe haufi le mofeng. Mobu o nang le maoto a bophara ba letheka ebe o tlolela holimo, o sutumetsa matsoho ka mora mmele ha o ntse o tlola. Naha 'me hang-hang pheta.

5. Cardio e Bululetsoeng ke CrossFit

Le ha o sa khone ho fihla "lebokoseng" haufi le uena, Cardio ena e bululetsoeng ea CrossFit e tla phephetsa 'mele oa hau kaofela ebe o fufuleloa linkho. Ho bonolo haholo, ha o hloke le chate ho e latela.

Kamoo e sebetsang kateng: Etsa lihlopha tse 2 tsa potoloho e ka tlase, u etsa li-reps tse ngata kamoo u ka khonang (AMRAP) ka motsotso o le mong bakeng sa boikoetliso bo bong le bo bong.

Boikoetliso

1. Lihlopha: Ema o le molelele maoto a arohane ka mahetla, matsoho a otlolohile ka pela mmele oa hau mahetleng. 'Mele o ka tlase ho ea tlase kamoo o ka khonang ka ho sutumetsa letheka le ho khumama mangole. Khefutsa, ebe o sutumetsa morao hanyane hanyane ho fihlela boemong ba ho qala. Pheta ho fihlela motsotso oa 1 o phahame, ho boloka boima ba lirethe, eseng menoana, bakeng sa motsamao oohle.

2. Ho khasa: Khumama fatše ka maoto a mane, ebe u phahamisa mangole. Ho boloka mangole a kobehile, tsamaisa leoto le letšehali le letsoho pele, ebe o fetela pele ka leoto le letona le letsoho ho phethela mohato o le mong.

3. Li-pushups: Beha matsoho a sephara hanyane ho feta 'me a tsamaisane le mahetla fatše, maoto a bophara ba noka. Butle-butle 'mele ho fihlela sefuba se batla se ama fatše. Khefutsa tlase, ebe u sutumelletsa morao ho ea sebakeng sa ho qala kapele kamoo ho ka khonehang.

4. Lits'oants'o: Robala u shebane fatše, mangole a kobehile 'me maoto a bataletse. Beha menoana ea matsoho ka morao ho litsebe. Phahamisa 'mele oa motho ho ea sebakeng se lutseng. Motsamao ona o lokela ho ba mokelikeli, o se ke oa ba lerootho. Butle butle torso ho khutlela boemong ba ho qala, ho boloka litsoeng ho tsamaisana le 'mele nako eohle.

5. Li-Burpe: Ema ka maoto a bophara ba mahetla, ebe o robala mme o beha matsoho fatše ka pel'a maoto. Hop maoto morao, ebe o fetela pele hape. Qhomela holimo, o ts'oere moea le ho phahamisa matsoho holimo. Koahela ka bonolo 'me hang-hang u phete ka ho theohela ka tlung. Tsoela pele motsotso o le mong. (Eketsa pushup ha u ntse u le mapolanka bakeng sa phephetso e ngata.)

Li-calories li chesitsoe: 115, e ipapisitse le mosali ea boima ba lik'hilograma tse 140, mme e ka fapana ho latela boemo ba boikoetliso, boima ba 'mele le sebopeho sa' mele.

Tlhahlobo bakeng sa