Tse ka Hare
21 Day Fix ke lenaneo le felletseng la libeke tse tharo le tsoang BeachBody. Thupelo ena e kenyelletsa lihlopha tse 11 tse ntle bakeng sa 'mele oohle tlasa boetapele ba mokoetlisi Autumn Calabrese. Kajeno re tla u joetsa ka botlalo mabapi le boikoetliso bo bong le bo bong, hobane e 'ngoe le e' ngoe ea tsona e ka u lebisa pakaneng e lakatsehang.
Kahoo, mohaho ona o na le li-workout tse 10 tse fapaneng. Kaofela li nka metsotso e 30ntle le litlelase tse hatisitsoeng (10 Minute Lokisa Bakeng sa Abs) - bolelele ba metsotso e 10. Boikoetliso bo bong le bo bong bo ikemetse ka ho felletseng, ke ka hona re u fang litlhaloso tse khutšoane ka tsona. Har'a mefuta ena e fapaneng u ka khetha lithuto tse u thusang haholo. Lintlha tse ling mabapi le lenaneo ka bolona u ka li bala sengoloeng: Kakaretso ea lenaneo 21 Day Fix.
Koetliso e ngata e loketse ba qalang le ba tsoetseng pele. Lenaneo le fana ka liphetoho tse 'maloa tsa boikoetliso e le hore u ka iketsetsa bothata. Leha ho le joalo, ka kakaretso, sena lenaneo le etselitsoe boemo bo matla bo tloaelehileng.
Bala haholoanyane ka moralo oa lijo 21 Day Fix
Letsatsi la 21 Fix: Tlhaloso ea koetliso
1. Litšila Tse Mashome a Mararo
Koetliso ea matla le li-dumbbells bakeng sa 'mele oa hau kaofela. Boikoetliso bohle bo kenyelletsa lihlopha tse ngata tsa mesifa. Mohlala, o tla etsa squats-sumo mme ka nako e ts'oanang li-dumbbells tse otlolohileng sefubeng sa hae. Sena se tla u thusa ho sebedisa boholo ba mesifa le ho rarolla mathata ohle a mmele.
Ho koetlisa litšila tse mashome a mararo ho arotsoe likarolo tse 4. Karolong ka 'ngoe, ho ikoetlisa ka makhetlo a mabeli. Mosebetsi oohle e etsahala ka ho kgutsa, cardio le ho tlolela lenaneong. U tla hloka li-dumbbells kapa li-expanders tseo u ka khethang ho tsona, hammoho le Mat fatše.
Litšila tse mashome a mararo a metso e meraro tsa Letsatsi Lokisa li loketse ba batlang ho matlafatsa mesifa 'meleng oohle le tiisa libaka tsa mathata.
2. Tlaase lokisa
Koetliso ea matla bakeng sa 'mele o ka tlase ka li-dumbbells kapa sehlahisoa sa sefubeng. U tla etsa boitlhakiso bo tla u thusa ho etsa letheka le marao hore li iketsetse 'me li utloe. Lenaneo le sebetsa ka lebelo le itekanetseng, empa tsitsipano ea mesifa eo u tla ikutloa e le kholo haholo. Qetellong ea boikoetliso bo bong Autumn e eketsa mojaro oa static, ka hona ea thatafatsa mojaro.
Lower Fix e kenyelletsa likarolo tse 4. Karolong e 'ngoe le e' ngoe u tla fumana liikoetliso tse peli tse etsoang likotong tse peli. U tla etsa liphetoho tse fapaneng ea mapheo le li-squats ka li-dumbbells le expander. Qetellong u tla ikoetlisa ka 'Mete bakeng sa boithuto bo eketsehileng ba mesifa ea mmele o tlase.
Lower Fix e loketse ba batlang ho tiisa 'mele o tlase le ho matlafatsa mesifa ya dirope le marago.
3. Lokisa Holimo
Koetliso ea matla bakeng sa mmele oa hau o kaholimo: matsoho, mahetla, sefuba, mokokotlo le abs. U emetse boikoetliso bo bongata ka li-dumbbells kapa sehlahisoa sa sefuba bakeng sa molumo oa mesifa. Thuto e boetse e tsamaea ka mokhoa o phutholohileng: khatiso e kholo e ho mojaro oa motlakase. Koetliso e ke ke ea bitsoa e rarahane, e ka fihlelleha ho boemo bofe kapa bofe ba koetliso. Ho kgothaletswa ho sebelisa lipara tse peli tsa li-dumbbell, tse boima bo boholo le bo bonyenyane, ho latela boikoetliso bo ikhethileng.
Thuto e na le likarolo tse peli. Karolong e 'ngoe le e' ngoe u tla ikoetlisa ka makhetlo a mabeli. Karolo ea pele ya mojaro o rarahaneng ho feta, o emetse lepolanka, push-UPS, hula li-dumbbells ka letsoapong, dumbbell benche e ntse e eme. Karolo ea bobeli e ne e kenyelletsa boikoetliso bo habeli, mochine oa khatiso oa benche ea dumbbell o robetse le ho phahamisa litšepe ka pel'a hau.
Upper Fix e loketse ba batlang ho ithuta hantle matsoho, mahetla le mokokotlo, e leng mojaro o ka sehloohong. Ho sebetsa ka mesifa ea mpa lenaneong lena ho tloaelehile haholo.
4. Meomo ea Barre
Boikoetliso ba Barna bakeng sa 'mele o tlase bo tla u thusa ho fumana mesifa e mesesaane e melelele. U ka e etsa ntle le li-dumbbells le ho tlola ka lebelo le tsepameng butle. Empa ikemisetse ho sebetsa ka thata hoetla ho u lokiselitse teko ea 'nete. U ke ke ua etsa feela boitlhakiso bo tloaelehileng ba phetolo, empa u kenye mojaro ka mokhoa oa "ho hula" le lipalo. Kamora karolo ka 'ngoe ea boikoetliso mesifa ea hau e tla phatloha ka mollo.
Ha e le hantle, u emetse boikoetliso bo tloaelehileng: li-squats, mapheo, maoto a phahamisa ho tloha boemong bo emeng, a phahamisa maoto ka maoto a mane, jj. Leha ho le joalo, ka lebaka la liphetoho tse rarahaneng tsa boikoetliso o tla ba moroalo o boima karolong e ka tlase ya mmele.
Barre Legs of the 21 Day Fix e loketse ba batlang ho ntlafatsa sebopeho sa letheka le maraong, empa hape le ho fihlela maoto a matle ebile a masesane.
5. Flat Abs Lokisa
Koetliso bakeng sa nts'etsopele e kopaneng ea mesifa ea mpa: mesifa e otlolohileng, e fetohang le ea oblique. U ela hloko khatiso e kaholimo le e tlase ka botebo matlafatsa mesifa sebakeng sena sa mathata. Karolong ea pele ea lenaneo u emetse li-LDL tse etsoang u le boemong bo emeng le ho tloha bareng. Karolong ea bobeli ea thuto o tlo tsokotsa mesifa ea mpeng, o paqame holim'a mmete. Thupelong e ne e kenyelletsa koetliso ea matla feela ntle le cardio, leha ho le joalo, mojaro ona o tla lekana mesifa ea mantlha e chesitsoeng ke khatello.
Lenaneo le na le likarolo tse 5 tsa boitlhakiso ho se seng le se seng. Boikoetliso bona bo 2 o tla bo etsa ka makhetlo a mabeli a motsotso o le mong bakeng sa boikoetliso bo bong le bo bong. Qetellong ea sehlopha, ho tla ba le karolo e eketsehileng ka boikoetliso bo rarahaneng haholo ho isa mpeng.
Flat Abs Fix e loketse ba batlang ho bona se lakatsehang 6 pakete mala. Leha ho le joalo, haeba u batla abs, Cardio Pro-Workout le eona ha ea lokela ho lebaloa.
6. 10 Minute Lokisa Ka Abs
Koetliso ena e khuts'oane e etselitsoe mesifa ea mpa. Metsotso eohle ea 10 e ho Mat, boikoetliso bo khothalelitsoeng bo tla u thusa ho matlafatsa mesifa e kaholimo le ka tlase ea mpa. Thuto e na le masakana a mabeli a pheta-phetang metsotso e 5. Ha e le hantle, boikoetliso ke crunchie e tloaelehileng ka maemo a maoto a fapaneng. E fana ka liphetoho tse bobebe le tse tsoetseng pele tsa boikoetliso, o ka khetha khetho e nepahetseng
Metsotso e 10 Ho Lokisetsa Abs e loketseng ba ikemiselitseng letsatsi le leng le le leng kamora koetliso e kholo ho ntšetsa pele mesifa ea mpa metsotso e 10.
7. Cardio Lokisa
Hona ke boikoetliso ba aerobic bo ipapisitseng le mojaro o tšosang ho chesa mafura le matsapa a metabolism. Ho pholletsa le litlelase u tla sebetsa ka lebelo le phahameng la pelo, 'me qetellong feela o tla theoha hanyane. Bakeng sa ba qalang koetliso e kanna ea ba e rarahane haholo, empa haeba u ikoetlisa ka mokhoa o bonolo, ho boloka lenaneo e tla ba la mang le mang.
Koetliso ea Cardio Fix e kenyelletsa likarolo tse 4. Karolong ka 'ngoe ho tla ba le boitlhakiso tse peli tse phetoang habeli. Kamora likarolo tse 'ne, o tla fumana lepolanka la metsotso e' meli. Ntho ea bohlokoahali ho pholoha likarolo tse peli tsa pele, ebe lebelo la boikoetliso e tla oa hanyane.
Cardio Fix e loketse ba batlang ho chesa mafura, potlakisa metabolism le ho ntlafatsa mamello ea pelo.
8. Plyo Lokisa
Plyo Fix ke koetliso ea nako ea plyometric. Emetse uena ho tlola haholo le lebelo le matla haholo. Ho fapana le Cardio Fix, e boletsoeng kaholimo, thutong ena, o tla emisa haholo. Kamora ho ikoetlisa metsotsoana e meng le e meng e 30 metsotsoana e 30 e phomole Empa boikoetliso ba Plyo bo lokisa haholo. Lenaneo lena la plyometric ha le loketse ba nang le mathata ka mangole le manonyello.
Ho ikoetlisa ho na le likarolo tse 6. Karolo ka 'ngoe e kenyelletsa boikoetliso ba 2 bo etsoang ka likhahla tse peli. Ka lebaka la boikoetliso ba ho qhomela Plyo Fix e fana ka moroalo o boima karolong e ka tlase ya mmele. Empa ntle le moo, tsena li-cardio exercises li u lumella ho fokotsa molumo ho pholletsa le 'mele.
Plyo Fix ho tloha 21 Day Fix e loketse ba batlang ho chesa mafura le ho lokisa sebopeho sa maoto le marao. Le ba sa qobelloang ho ikoetlisa.
9. Kakaretso ea 'mele Cardio Fix
Boikoetliso ba Bosu bakeng sa 'mele oohle bo tšoaroa ka lebelo le phahameng la ho fofa. U tla sebelisa li-dumbbells ho nyolla lebelo la pelo ea hau, ho chesa mafura le ho potlakisa metabolism. Boikoetliso ba Cardio bo kentsoe ka matla bo tla u thusa hore u se ke oa theola boima ba 'mele feela empa hape le ho tiisa mesifa ea' mele oohle. Koetliso e ja matla a mangata, kahoo haeba u batla ho fokotsa mojaro, ikoetlise habobebe.
Kakaretso ea 'mele Cardio Fix e na le likarolo tse 4. Karolo ka 'ngoe e tla ba boikoetliso ba 2 bo etsoang ka mekhahlelo e' meli. Karolo ea ho qetela e tsoela pele ho Mat: e fana ka boikoetliso bakeng sa mesifa ea mpeng. Mothating ona o tla khona ho hema kamora e khathatsang Cardio.
Workout Total Body Cardio Fix e loketse ba batlang ho chesa mafura 'meleng oohle le ho sebetsa ka molumo oa mesifa. Ha a ntse a u sa tšabe li-cardio-loads.
10. Yoga Lokisa
Ena ke yoga ea matla ea khale, eo sepheo sa eona e leng ho matlafatsa mesifa ea hau, ho ntlafatsa botsitso, khokahano le ho otlolla. Koetliso ke khutso e fetang tsohle, leha ho le joalo, boikhathollo ha boa lokela ho ema. Boima ba 'mele bo fana ka mojaro o moholo lihlopheng tsohle tsa mesifa. Leha ho le joalo, tšebetso ena e thusa haholo mokokotlong le mokokotlong.
Mosebetsi o kenyelletsa ho fetoha hangata hoa maemo, ekaba mohlomong thuto ea pele ha u na nako ea phetoho ea mokoetlisi. Leha ho le joalo, u tla thusoa ke stopwatch se skrineng se bonts'ang nako ea asana ka 'ngoe. Bakeng sa ho ikoetlisa seo u se hlokang feela ke Mat.
Yoga Fix ho tloha 21 Day Fix e tla ipiletsa ho ba batlang ho ntlafatsa ho otlolla le ho hokahana ha bona, hammoho le ba lakatsang ho thoba mesifa kamora ho ikoetlisa ka matla.
11. Pilates Lokisa
Ho ikoetlisa ka khutso bakeng sa lihlopha tsohle tsa mesifa ea 'mele oa hau. U tla phutholoha 'me u shebane le ho rarolla mathata ka mpeng le maotong. Thuto e ea khahlisa ka hore karolo ka 'ngoe ea boitlhakiso e sebelisitsoeng boemong bo le bong: ho paqama ka mokokotlo, ka lehlakore, ka mpa, ka boemo ba bareng. Esita le ntle le lenane le eketsehileng u tla khona ho sebelisa palo e phahameng ea mesifa.
Boikoetliso bohle bo nka metsotsoana e 30 ho isa ho motsotso o le mong. Boholo ba boikoetliso ha bo bonolo, empa kamora ho ikoetlisa habeli mmele o ikamahanya le mojaro o sa tloaelehang, mme ho latela lenaneo e tla ba ntho e thabisang. Litlelase tsena ha li hlahise mamello, leha ho le joalo etsa hore 'mele oa hau o tšoanelehe.
Pilates Fix e tla ipiletsa ho ba sa tsotelleng feela ho theola boima ba 'mele, empa le ka botle ba libopeho tsa bona. Ho ikoetlisa ho ka etsoa le kamora mojaro o boima.
Haeba u qetile lithupelo tsena kaofela 'me u batla mojaro o tebile haholoanyane, leka lenaneo la 21 Day Fix Extreme. Autumn Calabrese e u tšepisa linako tse khathatsang le ho feta.