Boikoetliso bo 18 ho hlahisa 'mele le ho sebetsa libakeng tse nang le mathata ho tloha Christine Khoury

Kristin Khoury (Christine Khuri), mokoetlisi ea tummeng oa boikoetliso, setsebi sa tlhokomelo ea letlalo le morati e moholo oa chokolete. Re fana ka tlhokomelo ea hau Ho ikoetlisa ka katleho ho tsoa ho Christine ho matlafatsa mesifa, ho chesa mafura le molumo oa 'mele, tseo a li hlahisitseng hammoho le mocha oa youtube GymRa.

Christine Khoury o lula Los Angeles le mora oa hae ea lilemo li 13 le liphoofolo tse ruuoang lapeng tse peli. O qalile ho ikoetlisa a le lilemo li 20 ka lebaka la mme oa hae, ea neng a ikoetlisetsa yoga le ho thuisa mme a mo isa sehlopheng sa sehlopha sa boikoetliso. Hona joale Christine o joalo mokoetlisi ea phahameng sechabeng, USA mme e ruta sehlopha le sehlopha ka seng. Ho theosa le lilemo, mesebetsi ea hae ea cheseho ha ea ka ea fokotseha: “Ke labalabela ho thusa batho ho fetola maphelo a bona mme ba phele hantle, "Ho bolela mokoetlisi.

Christine Khoury ea lilemo li 48 le sebopeho sa eona se ka honohela feela, 'me e hlalosang li-abs tse 6 tsa lipakete tse tšeletseng e se e le letšoao la mokoetlisi. O hlokometse hore o mong oa melemo ea mantlha ea lilemo tsa hae ke hore batho ba e nka e le matla. "Hangata libapali tsa ka ha li tsebe lilemo tsa ka, ho bolela Christine, - empa ha ba fumana, ba qala ho mamela sohle seo ke se buang".

U thabetse ho hlahisa koetliso ho tsoa ho Christine Khoury, e tla ba tlatsetso e ntle ho tlelaseng ea hau. Christine ke morati oa meroalo ea motlakase, kahoo livideo tsena ke tsona haholo matla a sekametseng. U ka e etsa mananeo kapa ho kenyelletsa video e arohaneng moralo oa hau oa boikoetliso. Bakeng sa boikoetliso bo bong o tla hloka lisebelisoa tse ling: li-dumbbells (2-5 kg), bodybar (2,5-6 kg), fitball, expander, elastic band, 'mino oa rabara oa' mele.

Ho ikoetlisa ke Christine Khuri nako e fetang metsotso e 30

1. 'Mele o Phethahetseng oa Brutal: Shebana le Maoto le Tahlehelo ea Mafura a Belly

• Lik'hilojule: Li-calories tse 250-300
• Nako: Metsotso ea 35
• Inventory: ha e hlokehe
• Mojaro le cardio

Christine o fana ka koetliso e chesang ea mafura ea metsotso e 35 boima ba 'mele. Lenaneo le na le mekhahlelo e 5, lithupelo tse 4 ho potoloha ka 'ngoe. Ha e le hantle mokoetlisi o buletsoe videong ke koetliso ea matla, empa bakeng sa ho eketsa lebelo la pelo le ho chesa likhalori tse ling hape ho kenyelelitsoe boikoetliso bo bong ba pelo.

2. Ho ikoetlisa ka botlalo ka 'mele ka li-Dumbbells

• Lik'hilojule: Li-calories tse 300-350
• Nako: Metsotso ea 36
• Lisebelisoa: li-dumbbells
• Mojaro: matla

sena se koetliso ea matla e tla u thusa ho potlakisa metabolism ea hau, ho chesa mafura le ho haha ​​'mele o sarolohang oa mesifa. Lenaneo le kenyelletsa boikoetliso bo ikhethileng bo kopaneng le li-dumbbells, tse tla sebetsa bakeng sa palo e phahameng ea mesifa bakeng sa lithuto tsa halofo ea hora.

3. Kakaretso ea boithapollo ba 'mele e nang le li-dumbbells le' mele oa mmele

• Lik'hilojule: Li-calories tse 250-300
• Nako: Metsotso ea 30
• Lethathamo la libuka: bodybar, li-dumbbells
• Mojaro: matla

Kakaretso ea boithapollo ba 'mele le li-Dumbbells - koetliso ena ea matla, moo o tla sebelisa boikoetliso ba khale ka li-dumbbells le bodybare ho fumana 'mele oa molumo o mosesaane Lenaneo le loketse koetliso ea boemo bo mahareng le bo tsoetseng pele. Lenaneong lena Christine o fana ka lithupelo tse 28 tse fapaneng tse sebetsang bakeng sa mesifa ea matsoho, mahetla, mpa, mokokotlo, makhapetla, marao le maoto.

4. Ho Qalella Lapeng Ho Koetlisa 'Mele Oohle

• Likhalori: 200-250 kcal
• Nako: Metsotso ea 40
• Lethathamo la libuka: 'mele oa' mele, bolo ea maoto, libolo tsa meriana, li-dumbbells, theipi e rekisoang
• Mojaro: matla

Koetliso ena ea matla bakeng sa ba qalang le ba lipakeng koetliso e tla u thusa ho felisa libaka tse nang le mathata. Joalokaha u bona, u tla hloka Arsenal ea lihlahisoa tse ling. U tla sebetsana le lihlopha tsohle tsa mesifa u sebelisa ho hanyetsa ka mokhoa oa ho holisa, litekanyo tsa mahala le bolo ea boikoetliso. Metsotso e 10 ea ho qetela ea Kristen e lokiselitse boikoetliso ba mpa.

5. Mokhoa oa ho fumana lipakana tse 6: Yoga Inspired Abs le Core Workout

• Likhalori: 170-220 kcal
• Nako: Metsotso ea 43
• Inventory: ha e hlokehe
• Ketsahalo: yoga, KOR

Koetliso ena e ipapisitse le yoga e na le boikoetliso le asanas tse tla u thusa ho matlafatsa mesifa ea mantlha le ho tiisa mpa. Ntle le moo, o tla sebetsa 'meleng le ho otlolla mokokotlo oa ka, hobane boemo bo bobe ba mmele le slouching, bo etsa hore mpa e eketsehe. Hape yoga e thusa ho felisa bohloko ba mokokotlo le bohloko ba mokokotlo.

6. Chesa likhalori tse 500 tsa boithapollo ba mahareng

• Likhalori: 450-500 kcal
• Nako: Metsotso ea 45
• Lisebelisoa: li-dumbbells, bodybar, fitball
• Mojaro: matla

Koetliso ena ea matla bakeng sa lihlopha tsohle tsa mesifa bakeng sa metsotso e 45 e kenyelletsa tatellano e latelang ea boikoetliso: squats le lunges tse nang le 'mele, boikoetliso ba karolo e kaholimo ka boikoetliso ba dumbbells bakeng sa mpa ho fitball, boikoetliso ba maoto le maraong ho ikoetlisa ka bone ba mpa ea Mat. Lenaneo le tšoaroa ka khutso ntle le linako tsa pelo.

Ho ikoetlisa ka Christine Khuri metsotso e 25-30

7. Kakaretso ea 'Mele oa Boikoetliso ba' mele

• Likhalori: kcal 135-190
• Nako: Metsotso ea 36
• Lethathamo la libuka: setopo sa 'mele
• Mojaro: matla

sena se koetliso ea matla le bodybare e tla u thusa ho matlafatsa mesifa ho pholletsa le 'mele, empa moroalo o moholo ka ho fetisisa o ne o tla amohela lirope le likoti. U tla etsa li-squats tse fapaneng, mapheo le liketane tse bolaeang ka ho bolaea 'mele halofo ea pele ea sehlopha,' me halofo ea bobeli ea sehlopha, u tla ikoetlisa fatše bakeng sa libaka tse nang le mathata.

8. Kakaretso ea boithapollo ba 'mele bo hanang' mele

• Likhalori: 150-200 kcal
• Nako: Metsotso ea 30
• Lisebelisoa: Exander ea sefuba
• Mojaro: matla

Matla ana a sebetsang lenaneong a tla hohela bohle ba ratang ho ikoetlisa ka expander. Christine o fana ka boikoetliso ba 'mele ba khale ka ts'ebeliso ea sesebelisoa sena sa bohlokoa bakeng sa molumo le mesifa ea matla. Lenaneo le bonolo, empa mojaro o tla itšetleha haholo ka ho tiea ha expander ea hau.

9. Nako ea ho ikoetlisa ea ho phatloha: Ho ikoetlisa ka botlalo

• Lik'hilojule: Li-calories tse 250-300
• Nako: Metsotso ea 30
• Lisebelisoa: li-dumbbells
• Mojaro le cardio

Ho chesa mafura ke koetliso ea nako ea ho theola boima ba 'mele le molumo oa mesifa. Lenaneo le behiloe e le thuto bakeng sa ba tsoetseng pele, empa le loketse thupelo ea boemo bo mahareng. Ho sena Koetliso ea HIIT re emetse koetliso ea pelo le boikoetliso ba matla ka li-dumbbells (ho molemo ho ba le lipara tse peli tsa litekanyo tse fapaneng)

10. Koetliso e matlafatsang 'mele e felletseng

• Lik'hilojule: Li-calories tse 240-290
• Nako: Metsotso ea 29
• Lisebelisoa: li-dumbbells
• Mojaro le cardio

Koetliso ena ea nako e kenyelletsa masakana a 'maloa a matla le boikoetliso ba aerobic-plyometric bakeng sa ho chesa lik'halori le ho matlafatsa mesifa. Christine nakong ea mananeo ohle a kenyelletsa lihlopha tse 'maloa tsa mesifa ho potlakisa ts'ebetso ea ho theola boima ba' mele le ho ntlafatsa sephetho sa boikoetliso bo le bong. Qetellong u tla ikoetlisa bakeng sa libaka tse nang le mathata morerong.

11. Ultimate Fat ho qhomisa e, Kakaretso Workout 'mele

• Lik'hilojule: Li-calories tse 300-350
• Nako: Metsotso ea 28
• Lisebelisoa: li-dumbbells
• Mojaro le cardio

Lenaneo la Ultimate Fat Blasting le etselitsoe feela ho chesa mafura a hau le ho tiisa 'mele. Christine o hahile tloaelo ho matla a fapanyetsanang le pelo, eo motsoako oa eona o sebetsang haholo ho fihlela litholoana tse potlakileng. Ha ho karolo ea 'mele e ke keng ea lula e sa tsotelloe. Metsotso e 10 ea ho qetela ea sehlopha u tla ikoetlisa ka mpeng.

12. Ho ikoetlisa ka mofeng ho potoloha

• Likhalori: 150-200 kcal
• Nako: Metsotso ea 30
• Lisebelisoa: li-dumbbells, sehlopha sa rabara sa boikoetliso
• Mojaro: bakeng sa marao

Butt Workout ke boikoetliso bo sebetsang hantle bakeng sa mesifa ea gluteal. Ntle le likoti, mosebetsing oa mesifa e amehang ea maoto le mpa. Halofo ea bobeli ea lenaneo e etsahala fatše. Koetliso e qala ntle le ho futhumala, ka hona re khothaletsa ho futhumala pele ho tlelase.

13. Tšusumetso e matla ea Abs & Core Workout ea Yoga

• Likhalori: 150-200 cal
• Nako: Metsotso ea 30
• Inventory: ha e hlokehe
• Mojaro: yoga bakeng sa mokokotlo

Koetliso e 'ngoe e ipapisitse le yoga e, e tla u thusa ho ntlafatsa boemo ba hau ba mmele, ho matlafatsa mokokotlo, ho felisa bohloko ba mokokotlo le ho tiisa mesifa ea mpa.

Ho ikoetlisa ha nakoana ke Christine Khuri: ka tlase ho metsotso e 20

14. Tsoelo-pele ea Six Pack Pack Abs Workout

• Nako: Metsotso ea 20
• Inventory: ha e hlokehe
• Mojaro: bakeng sa mokokotlo

Boikoetliso ntle le lisebelisoa, e kenyeletsang boikoetliso bo sebetsang ba mesifa ea mpa le makhapetla. Karolong ea pele ea lenaneo u tla ba ka mpeng, boikoetliso ba mokokotlo. Ka halofo ea bobeli u tla ikoetlisa ka leqheka.

15. Ultimate mofeng Workout

• Nako: Nako ea metsotso ea 16
• Inventory: ha e hlokehe
• Mojaro: bakeng sa dirope le marago

Lenaneo lena le kenyelletsa boikoetliso bakeng sa maoto le maragotse etsoang fatše. U emetse maoto a phahamisa ka maoto a mane le ka lehlakoreng, Superman, borokho. U ka thatafatsa boikoetliso, haeba u sebelisa litekanyo.

16. Butt & Abs Workout (Chesa likhalori tse 500 ho tloha lipakeng)

• Nako: Metsotso ea 13
• Inventory: ha e hlokehe
• Mojaro: bakeng sa marao le mpa

Lenaneo lena le kenyeletsa Mefuta e 3 ea boikoetliso: e maemong a mane ho terata (ka lehlakore le khale) le morao. Boikoetliso bo sisintsitsoeng bo tla u thusa ho sebetsana le mesifa ea menoana le mpa. Video ena ke karolo ea lenaneo Chesa likhalori tse 500 lipakengkhetho e boletsoeng kaholimo.

17. Abs & Core Workout (Chesa lik'hilojule tse 500 ho tloha lipakeng)

• Nako: Metsotso ea 10
• Lisebelisoa: fitball
• Mojaro: bakeng sa mokokotlo

Lenaneo le kenyelletsa boikoetliso ba khale bakeng sa mesifa ea mpa le makhapetla. Karolo ea boitlhakiso e etsoang ka bolo ea yoga, 'me tse ling - ka boemo ba leqhama, karolo e ka morao ho Mat. Video ena ke karolo ea lenaneo Chesa likhalori tse 500 lipakengkhetho e boletsoeng kaholimo.

18. Abs le Core Workout (simololang, Ha u le lapeng Workout e felletseng ea 'mele)

• Nako: Metsotso ea 10
• Lisebelisoa: fitball
• Mojaro: bakeng sa mokokotlo

Boikoetliso bo bong bo atlehang bakeng sa mpa, e kenyeletsang boikoetliso le fitball, boemong ba lebanta ntle le lisebelisoa. E tla ba tlatsetso e ntle lenaneong lefe kapa lefe. O ka matha mabala a mabeli bakeng sa liphetho tse ntle. Video ena ke karolo ea motho ea qalang lapeng 'meleng o felletsengkhetho e boletsoeng kaholimo.

Christine Khoury koetliso ea boleng bo phahameng bakeng sa libaka tse nang le mathata, tse tla u thusa ho theola boima ba 'mele le ho tiisa' mele. Khothaletsa ho fapanya livideo tsena le ho ikoetlisa ka pelo, mohlala, ho Natalie IKO. Sena se tla u thusa ka nepo kamoo ho ka khonehang ho sebetsana le molumo oa mesifa, ho chesa mafura le ho felisa libaka tsa mathata.

E ka shebahala e sebetsa hantle TABATA ho tsoa ho Julia Bognar, e ntlafalitsoeng hammoho le GymRa.