Tse ka Hare
- Ho ikoetlisa bakeng sa lirope le likoti ntle le mojaro mangoleng metsotso e 10-15
- 1. Mathata a 'mele o tlase:' mele o tlase (metsotso e 10)
- 2. Koetliso ea ka ntle ea serope: serope sa kantle (metsotso e 16)
- 3. Koetliso ea ka hare ea serope: serope sa ka hare (metsotso e 13)
- 4. Pilates Butt Workout: glutes (metsotso e 13)
- 5.TÅ¡ebetso ea 'mele le manonyeletso: manonyeletso le lirope (metsotso e 17)
- 6. Ho ikoetlisa ka letheka le maqaqailaneng: glutes le lirope (metsotso e 17)
- 7.Ke koana le koana Mat Workout: serope sa kantle (metsotso e 17)
- 8. Koetliso ea ka hare ea serope: serope sa ka hare (metsotso e 17)
- Ho ikoetlisa bakeng sa lirope le likoti ha ho mojaro mangoleng a hau ka metsotso e 20-40
- 1. 100 Rep Phephetsa Glutes: li-glutes (metsotso e 20)
- 2. 100 Rep Challenge Outer Sergh: karolo e kantle ea serope (metsotso e 23)
- 3. 100 Rep Challenge Serope sa ka hare: serope sa ka hare (metsotso e 22)
- 4.Pilates Lower Workout: 'mele o tlase (metsotso e 39)
- 5. Pilates, Back of Leg: hamstring (metsotso e 40)
- 6.Pilates Abs le Butt Workout: abs le maraong (metsotso e 42)
Ho qhomela, mapheo le li-squats li beha mojaro o boima karolong e ka tlase ea 'mele. Boikoetliso bona ha bo lumellane feela le mathata a manonyeletso, empa le bakeng sa methapong ea varicose. Re u fa boithapollo bo tlase ba khetho ho Linda Wooldridge bakeng sa dirope le maraong ntle le matšoafo, li-squats le ho tlola.
Linda Wooldridge (Linda Wooldridge) ho nts'etsapele lenaneo ka setaele Barlates: koetliso ea barnie + Pilates. Le kanaleng ea hae ea youtube Barlates 'Mele oa Blitz U ka fumana tšusumetso e tlase ea livideo libakeng tse nang le mathata ka tlung. Mananeo a atlehileng a Linda, o tla khona ho sebetsana le lirope le menoana mme o fetole 'mele o ka tlase ntle le ts'okelo ea boikoetliso bo sithabetsang.
Koetliso eohle e reriloeng fatše, kahoo o ka e etsa o sa roala lieta. Bakeng sa lihlopha uena ha e hloke lenane, ke video tse peli feela tse Linda a sebelisang li-dumbbells. Hangata boikoetliso ke mefuta e fapaneng ea leoto e phahamang ho tloha boemong ka lehlakoreng, maotong 'ohle le mokokotlong tse etsang hantle haholo ho sebetsana le mesifa ea lirope le likoti. Ho eketsa bothata ba ho ikoetlisa, o ka sebelisa litekanyo tsa maqaqailana kamehla.
Mananeo a nka metsotso e 10 ho isa ho e 40, o ka khetha video e le 'ngoe kapa oa kopanya mesebetsi e' maloa ka nako e le ngoe. Haeba lirope le marao e le sebaka sa hau sa mathata, joale ikemisetse bakeng sa mananeo ana metsotso e 30-45 makhetlo a 3-4 ka beke. Ho eletsoa ho kopanya mananeo bakeng sa 'mele o ka tlase le boikoetliso ba pelo, haholo haeba o sebeletsa ho fokotsa bophahamo ba maoto. Bala hape: Boikoetliso bo tlase ba likhahla tse 14 bakeng sa lirope le maraong ntle le ho tlolela GymRa.
Ho ikoetlisa bakeng sa lirope le likoti ntle le mojaro mangoleng metsotso e 10-15
1. Mathata a 'mele o tlase:' mele o tlase (metsotso e 10)
Ke boikoetliso bo khuts'oane ba metsotso e 10 bakeng sa 'mele o ka tlase, o kenyelletsang ho phahamisa maoto maotong ohle a mane bakeng sa mokokotlo le morao oa serope, hammoho le boikoetliso bo bong bakeng sa serope sa ka hare ka lehlakoreng.
2. Koetliso ea ka ntle ea serope: serope sa kantle (metsotso e 16)
Sehlopha sena sa boikoetliso se tla u thusa ho hlahisa karolo e kantle ea serope (li-breeches tsa sebaka seo). Lenaneo le kenyelletsa borokho bo nang le leoto le pharaletseng, leoto le phahamisa maemong a lutseng mme le phahamisa leoto le rapaletse ka lehlakore.
3. Koetliso ea ka hare ea serope: serope sa ka hare (metsotso e 13)
Boikoetliso bo bong bo bokhuts'oanyane empa bo sebetsa haholo bakeng sa lirope tsa kahare. E kenyelletsa mefuta e meraro ea boikoetliso: ho tsitsinyeha ha leoto ka mokokotlong, ho phahamisa maoto ho rapame ka lehlakore, le ho tšela maoto ho rapame ka lehlakore.
4. Pilates Butt Workout: glutes (metsotso e 13)
Le video e 'ngoe e khuts'oane e tsoang thupelong e tsamaeang le Linda seterateng - ke hona joale feela o tla sebetsa makotong. Lenaneo le kenyelletsa mefuta e 'meli ea boikoetliso: borokho ba gluteal le ho phahamisa maoto maemong a mane.
5.TÅ¡ebetso ea 'mele le manonyeletso: manonyeletso le lirope (metsotso e 17)
Boikoetliso bona bo nang le tšusumetso e tlase bo sebetsa hantle haholo ho sebetsa makoba, lirope tsa morao le tsa kahare. Ha e le hantle lenaneo le na le lifti tse phahamisang maoto, li eme ka maoto a mane, o robetse ka mpa mme o paqame ka lehlakore.
6. Ho ikoetlisa ka letheka le maqaqailaneng: glutes le lirope (metsotso e 17)
Lenaneong lena bakeng sa lirope le marao boitlhakiso bohle bo etsoa ho tloha boemong ba ho lula: haholo-holo leoto le phahamisetsa morao le lehlakoreng. U tla sebetsa eseng feela mesifa ea lirope le maraong, empa hape le mesifa lumbar le oblique.
7.Ke koana le koana Mat Workout: serope sa kantle (metsotso e 17)
Video e 'ngoe bakeng sa serope sa kantle se tsoang ho Linda Wooldridge. Boikoetliso bohle bo etsoa bo rapaletse ka lehlakore: o tla fumana boikoetliso bo bonolo haholo, empa ka lebaka la ho pheta-pheta ntho e ntle haholo.
8. Koetliso ea ka hare ea serope: serope sa ka hare (metsotso e 17)
Boikoetlisong bona ba serope sa ka hare Linda o fana ka boikoetliso bo etsoang bo robetse ka lehlakore la hau. Ka lebaka la palo e kholo ea liphetoho tse fapaneng u sebetsa ka hloko sebakeng sena se nang le bothata. Mesifa e tla cha!
Ho ikoetlisa bakeng sa lirope le likoti ha ho mojaro mangoleng a hau ka metsotso e 20-40
1. 100 Rep Phephetsa Glutes: li-glutes (metsotso e 20)
Pokellong ea rona u tla fumana koetliso e 3 ho tsoa ho 100 Rep Challenge (Ho pheta-pheta makhetlo a 100 tsa boikoetliso). Lenaneo la Glutes of buttocks le kenyelletsa ho phahamisa maoto le ho ikoetlisa ka maoto le ho robala ka mpeng. Haeba u ikemiselitse ho sebetsa hantle haholo ka holim'a marapo a rekere, video ena ke ea hau feela.
2. 100 Rep Challenge Outer Sergh: karolo e kantle ea serope (metsotso e 23)
Ketsahalong ena e karolong e kantle ea serope mosebetsi ha o kenyelle feela ho tsoa, ââempa le mesifa ea maoto a maoto. Ho ikoetlisa ke ho phahamisa leoto maemong a sekametseng lehlakoreng la hae, empa ho na le liphetoho tse fapaneng.
3. 100 Rep Challenge Serope sa ka hare: serope sa ka hare (metsotso e 22)
Halofo ea pele ea boikoetliso bona ba serope sa ka hare e robetse ka mokokotlo: o tla ikatisa ebe o tšela maoto. Ka nako eo o emetse selikalikoe se hulang maoto a phahamisang a rapaletse ka lehlakore. O phethela boikoetliso hape ka ho phahamisa maoto a robetse ka mokokotlo.
4.Pilates Lower Workout: 'mele o tlase (metsotso e 39)
Lenaneong lena hoo e batlang e le boikoetliso bohle bo etselitsoe bokaholimo ba kantle le bo kahare ba serope. Phapang e ka sehloohong ea boikoetliso bona ho ba bang kaofela - boitlhakiso bohle bo etsoa ka dumbbell bakeng sa khanyetso e ekelitsoeng.
5. Pilates, Back of Leg: hamstring (metsotso e 40)
Ka boikoetliso bona ba metsotso e 40 o tla sebetsa le lirope tsa kantle le glutes. Linda o fana ka mefuta e fapaneng ea ho phahamisa maoto morao le lehlakoreng.
6.Pilates Abs le Butt Workout: abs le maraong (metsotso e 42)
Ho ikoetlisa hona, marako ho tlatselletsa o tla sebetsa mesifa ea mantlha. Bakeng sa maraong haholo-holo phetha leoto le phahamisa ka maoto a mane, ho mpeng - sotha le mameno a. Bakeng sa ba nang le mathata a mokokotlo kapa a tlase mokokotlong, video ena e molemo hore e se ke ea etsoa. U tla hloka li-dumbbells.
Haeba u batla ho sebetsa ka katleho karolong e ka tlase ea 'mele, sheba:
- 18 ea boikoetliso bo tlase ba litlamorao le lirope ho tsoa FitnessBlender
- Li-video tse 20 tse holimo ho youtube bakeng sa lirope le marao a se nang mats'oafo, li-squats le ho tlola
- Koetliso e matla ea 15 e matla e nang le li-dumbbells tsa maoto le likoti tse tsoang FitnessBlender
Ho hlahisa molumo le ho eketsa mesifa, Maoto le marao