Tse ka Hare
O ntse o na le mabaka a hobaneng o sa khone ho ikoetlisa lapeng? Mohlomong khaello ea boiphihlelo ba lipapali, ho se khone ho reka lisebelisoa tse ling, boima bo boholo kapa baahelani ba tšoenyang? Rea u fa koetliso ea win-win e ipapisitse le ho tsamaea le motheong oa boikoetliso setulong le Lucy Wyndham-bala! Metsotso e 15-30 feela ka letsatsi mme o tla theola boima ba mmele, eketsa mamello mme o phefumolohele bophelo 'meleng oa hau!
Tlhahisoleseling ka kakaretso mabapi le koetliso ea Lucy Wyndham-lehlaka
Lucy Wyndham-Reade ke setsebi Mokoetlisi oa Borithane le setsebi sa phepo e nepahetseng bakeng sa ho theola boima ba 'mele hape le boikoetliso bo tšoanelehang, bophelo bo botle ba bana, koetliso ea bakhachane le pelehi. Lingoloa tsa hae mabapi le boikoetliso li hlaha khafetsa limakasineng tse tsebahalang joalo ka ELLE, Botle, Bochaba, Mohlokomeli, Mofubelu , jj Ho kanale ea youtube Lucy Wyndham-Bala , ba fetang peeletso tse likete tse 220! Hape Lucy o phatlalalitse libuka tse 'maloa ka boikoetliso le bophelo bo botle ba bophelo.
Ho mokoetlisi oa mosebetsi Lucy ka lilemo tse 5 o sebelitse sesoleng sa Borithane. Kamora ho khutla ts'ebeletsong, o ile a fumana mosebetsi oa ho ba mokoetlisi oa boikoetliso ba basali. Ho tloha ka nako eo, ha a arohana le boikoetliso ka lilemo tse 25, e bile motheo oa bophelo ba hae le mosebetsi o atlehileng. Mokoetlisi o na le boiphihlelo bo boholo ba ho fihlela sephetho mabaleng, o khona ho fella ka sebopeho se setle ho feta eng kapa eng, ho sa tsotelehe mohloli oa litaba. Sena ha se makatse. Le ha ke shebile Lucy feela, ke batla ho latela filosofi ea hae ea lipapali, hobane bakeng sa lilemo tse 47 e shebahala e phatsima feela!
Re u fa likhetho tse bonolo tse tlase tse tsoang ho Lucy Wyndham-lehlaka, tse loketseng etsoe le ba qalang , ho sa tsotelehe lilemo le boemo ba thupelo. Lihlopheng tsa hae ho kenyelletsa mofuthu le hitch. Ho fihlela sephetho, re khothaletsa ho etsa makhetlo a 4-6 ka beke bakeng sa metsotso e 15-30. U se ke ua lebala ka lijo tse leka-lekaneng, haeba u batla ho theola boima ba 'mele. Hape u ka bona: Pokello ea boikoetliso bakeng sa ba qalang lapeng.
Likarolo tsa sehlooho Workout ea Lucy Wyndham:
1. Thupelo e nka nako e telele 10-25 metsotso, kahoo e ke ke ea u nka nako e ngata (O ka kopanya livideo tse 'maloa ka boikhethelo).
2. Mothating oa lithupelo ho na le leetong le tloaelehileng, le hlapollang boikoetliso bo bonolo ba Lucy (boholo ba maoto a fapaneng le ho phahamisa matsoho kapa maoto).
3. Ho ikoetlisa haholo e bonolo ho e latela, bakeng sa litlelase ha u hloke lisebelisoa, kapa tsebo ea lipapali.
4. Litlelase li loketse ba qalang, batho ba baholo, batho ba nang le boima bo feteletseng le mathata a kopaneng (o ka khothaletsa boikoetliso ho batsoali ba bona).
5. Video e entsoe ka moralo o motle haholo oa ho se nke lehlakore ka semelo se tšoeu, ha o khelosoe ke ho ithuta.
6. Lenaneo ka Senyesemane, empa kaha Lucy o bua haholo ka metheo ea boima ba 'mele, o ka kenyelletsa' mino oa morao-rao kapa letoto la li-TV tseo u li ratang 'me u ikoetlise feela, o shebile skrineng. (empa ho ba tsebang puo ea Senyesemane, maikutlo a hae a na le tsebo).
7. Livideo tsena li phethahetse bakeng sa boikoetliso bo bobebe ba hoseng.
8. Lucy o ikoetlisetsa nako e khuts'oane e etsoang a lutse setulong mme e lekana le batho ba lemetseng.
9. Mokoetlisi e mong oa boikoetliso o bonts'a likhetho tse peli tsa ho bolaoa: ea mantlha le e tsoetseng pele.
Boikoetliso bo loketse nakong ea bokhachane le nakong ea pelehi (netefatsa feela hore o tla buisana le ngaka ea hau).
Workout Lucy Wyndham-lehlaka motheong oa ho tsamaea
U ka chenchana pakeng tsa boikoetliso, letsatsi ka leng u etsa lenaneo le fapaneng, 'me u ka khetha video e 1-2 e ratoang haholo. Lihlopheng tsohle ho na le bothata bo lekanang, empa ho ikoetlisa ho hong Lucy o kenyelletsa boikoetliso bo matla ho feta bakeng sa ho theola boima ba 'mele (leha e lula e bontša mofuta o fetotsoeng oa boikoetliso). U ka pheta video e le 'ngoe ka bongata ba 2-3, haeba u lumella matla le bokhoni.
Bakeng sa boikoetliso ha bo hloke lisebelisoa tse ling. Haeba u batla ho thatafatsa boikoetliso, u ka sebelisa li-dumbbells, litekanyo tsa maqaqailana kapa sehlopha sa boikoetliso. Kameho e tlase ea boikoetliso, empa ka kopo hlokomela hore Lucy o lieta. Kamehla ho bohlokoa hore u roale lieta tsa lipapali, leha o tsamaea hae.
1. Ho ikoetlisa bakeng sa ho theola boima ba 'mele (metsotso e 15)
2. Tsamaea Lapeng u ikoetlisa ka letsoho (metsotso e 15)
3. Tloaelo ea ho Tsamaea ka Ntlong e Tletseng ea 'Mele (Metsotso e 15)
Tsamaea hae le 'meleng o felletseng (Metsotso e 4)
5. Ho ikoetlisa bakeng sa ho theola boima ba 'mele (metsotso e 20)
6. Koetliso ea ho tsamaea le molumo o felletseng oa 'mele (metsotso e 20)
7. Tsamaea malapeng ho ikoetlisa 'me u phahamise lentsoe (metsotso e 25)
8. Ho ikoetlisa pele ho bokhachane bakeng sa trimester e 'ngoe le e' ngoe (metsotso e 11)
Workout Lucy Wyndham-bala, a lutse setulong
Khuts'oane ea thuto (metsotso e 4-10), empa u ka li kopanya kapa ua pheta video ka makhethe a seng makae ho fumana lenaneo le lelelele. Lucy o fana ka e sa ameheng Ho ikoetlisa u ka li etsa u sa roala lieta. Lenaneo le joalo le phethahetse haeba u na le kotsi kapa lefu la lipheletsong tse tlase (mohlala, mangole, maqaqailana, methapong ea varicose). O ka nka dumbbell, litekanyo kapa sehlopha sa rekere ho eketsa mojaro.
Hape o ka shebella livideo tse khethiloeng setulong ho tloha HASfit, eo hape e loketseng ba qalang.
1. Ho ikoetlisa ka setulo (metsotso e 4)
2.Ho lutse HIIT Workout (metsotso e 4)
3. Ho lula litulong tse loketseng ba holofetseng kapa ba lemetseng (metsotso e 4)
4.Ho lula fatše ho ikoetlisa (metsotso e 8)
5. Ke lutse ke ikoetlisa ka Cardio (metsotso e 9)
Boikoetliso ba lapeng bo teng e mong le e mong! Se ke oa liehisa taba ea bophelo bo botle bakeng sa bokamoso bo haufi, qala ho etsa kajeno. Pele ho tla ba thata ho khomarela koetliso e tloaelehileng, empa kamora libeke tse 'maloa oa hula mme o ke ke oa khona ho tlohela sehlopha. Bona hape ka kakaretso lenane le leng le atlehang bakeng sa ba qalang True Beginner.
Bakeng sa ba qalang, boithapollo bo fokolang ba tšusumetso e tlase