Tse ka Hare
Mokoetlisi ea tummeng oa Amerika Mike Donavanik o tumme ka lerato la hae la ho ikoetlisa ka matla HIIT ka boima ba 'mele kapa ka li-dumbbells. Re u fa mananeo a 5 a sebetsang hantle a halofo ea hora ho tsoa ho Mike, ka lebaka la ona o tla tseba ho chesa mafura, ho potlakisa metabolism le ho tiisa 'mele.
Lenaneo le reriloeng le tla u thusa hlahisa matla a phatlohang a mesifa le mamello ea pelo, e nang le phello e ntle ho mmele o akaretsang oa mmele. Thuto ea video Mike Donavanik o qetile metsotso e 30-35. E 'ngoe ea tsona e kenyelletsa ho sebetsa ka boima ba' mele oa hau ntle le lisebelisoa, tse ling tse tharo li ikoetlisa ka li-dumbbells. Mananeo a loketse boemo bo holimo bo mahareng le bo tsoetseng pele.
Lenaneong lena u tla etsa boikoetliso bo kopaneng bakeng sa 'mele oohle' me u ikarole ho lihlopha tsa mesifa e kaholimo ea mmele. Mike ou lokiselitse li-squats tse ngata, mapheo, mapolanka, li-push-UPS, boikoetliso bo fapaneng ba plyometric le aerobic, hammoho le boikoetliso ba khale ba li-triceps, li-biceps, mokokotlo le mahetla. Ka video ena ho na le ho futhumala le ho khutlela morao, empa o ka eketsa ho otlolla halelele kamora ho ikoetlisa ha ho hlokahala.
Video ena e ka fumaneha webosaeteng ea molapo Mike Donavanik: https://www.mikedfitness.com/
1.Koetliso ea Matla a sehlōhō (Koetliso ea matla)
Matla a Brutal Workout ke koetliso ea matla bakeng sa 'mele oohle. Mike o eletsa ho sebelisa lihlopha tse peli tsa li-dumbbells: tse boima le tse mahareng kapa tse mahareng le tse bobebe ho latela bokhoni ba hau ba mmele. Lenaneo ha le na likhaohano tsa pelo, empa sekhahla sa pelo ea hau se tla nyoloha ka lebaka la ho pheta-pheta ka potlako ha boikoetliso bo nang le nako e tlase ea nako lipakeng tsa bona.
2.Horecore Matla (koetliso ea matla)
Hardcore HIIT Matla - ona ke boikoetliso bo bong ba matla bakeng sa 'mele oohle, oo ka ona o tla nts'etsapele matla a mesifa a phatlohang le ho potlakisa metabolism ea hau. Lenaneo le ts'oana ho latela mofuta oa mojaro ho Brutal Strength Workout, empa boikoetliso bo tla fapana. Leha ho na le hoo e ka bang ha ho na tloaelo ea ho ikoetlisa ka pelo, o tla khona ho phahamisa pelo mme pheletso ea boikoetliso e tla ikutloa e khathetse kamora ho ikoetlisa.
3. HIIT Non-Stop Bodyweight Blaster (koetliso ea nako e se nang lisebelisoa)
Lenaneong lena ha o hloke dumbbell, o tla ikoetlisa ka boima ba 'mele oa hae. Mike Donavanik ba u lokiselitse seqhomane se matla haholo matla le plyometric boitlhakiso, tse etsahalang ka mokhoa o sa emeng. Pelo e phahameng e tla bolokoa ho pholletsa le sehlopha. Li-burpee tse ling, li-push-UPS, mapolanka le litlhaselo tse ngata tse fapaneng li tla u thusa ho sebetsa ka katleho ho lihlopha tsohle tsa mesifa-leha u se na li-dumbbells.
4. Dumbbell HIIT Extreme Burn Bootcamp (koetliso ea nako)
Mokhoa ona oa ho ikoetlisa o nang le li-dumbbell o ka aroloa likarolo tse tharo (ntle le ho futhumala le ho phomola): karolo e matla ea matla (metsotso e 3), karolo ea pelo ntle le lethathamo (metsotso e 10), karolo e matla ea matla (metsotso e 5). Joalokaha u tseba, karolo e matla ea matla e kenyelletsa boikoetliso bo nang le litekanyo tsa mahala eseng feela ho matlafatsa mesifa empa le ho chesa. Koetliso eohle etsahala ka mokgwa wa matla, kahoo lebelo la pelo ea hau le ke ke la theoha ka tlase ho sebaka sa aerobic ho pholletsa le sehlopha.
5. SweatFest Bodyweight HIIT (koetliso ea nako e se nang lisebelisoa)
Ke tanka e ikhethileng e holimo Donavanik, e nang le matla a ho sebetsa le ho ikoetlisa ka plyometric bakeng sa 'mele oohle. U tla ikoetlisa ka tsela e otlolohileng le e otlolohileng, u shebane le lihlopha tsa mesifa tse kaholimo le tlase. Mesebetsi e mengata e ikoetlisa ka mafolofolo. Plyometric ha e ngata haholo, empa ikoetlisa ka ho lekana, empa ka lebaka la phetoho e sa khaotseng ea boikoetliso le khaello ea phomolo le eona e chesa haholo.
Bona hape lingoloa tse latelang:
- TABATA Workout: lihlopha tse 10 tsa boikoetliso bakeng sa ho theola boima ba 'mele
- Mekhoa e metle ka ho fetisisa e 20 ea ho ikoetlisa bakeng sa matsoho a masesaane
- Ho matha hoseng: ts'ebeliso le katleho le melao ea mantlha
- Koetliso ea matla bakeng sa basali: boikoetliso + ba moralo
- Ho ikoetlisa ka baesekele: melemo le mathata a eona, katleho ea ho fokotsa mmele
- Litlhaselo: hobaneng re hloka likhetho tse + 20
- Tsohle tse mabapi le sefapano sa maoto: botle, kotsi, boikoetliso
- Mokhoa oa ho fokotsa letheka: malebela le boikoetliso
- Koetliso e phahameng ea 10 e matla ea HIIT ho Chloe ting
Hape e u fa bonase e kholo: kemiso ea koetliso e lokiselitsoeng hantle le Mike Donavanik ka khoeli! Lenaneo lena le kenyelletsa koetliso ho youtube, boikoetliso bo kaholimo 'me boikoetliso, bo hlalositsoeng pejana. Tse ling tsa livideo li nka metsotso e 10-20 feela, ka hona ho kgothaletswa hore o phete ka bongata ba 1-3 ho latela bokhoni ba hau.
- Letsatsi la 1: Ho ikoetlisa ka Lihlomo tsa Tone tse 15 tsa Sexy (Pheta makhetlo a 1-3)
- Letsatsi la 2: 20 Min Sexy Legs & Perky Butt Workout (Pheta makhetlo a 1-2)
- Letsatsi la 3: 10 Min HIIT Cardio Fat Burn Workout (Pheta makhetlo a 1-3)
- Letsatsi la 4: HIIT 30 Workouts 1 + 2
- Letsatsi la 5: Phomolo
- Letsatsi la 6: Metsotso e 10 ea ho ikoetlisa ea hoqetela letheka (Pheta makhetlo a 1-3)
- Letsatsi la 7: Matla a Hardcore a metsotso e 30
- Letsatsi la 8: 10 Min Killer Kettlebell Workout (Pheta makhetlo a 1-3)
- Letsatsi la 9: 30 Min Workweight Workout ka #FBLiveCalorieBurn
- Letsatsi la 10: Chesa Xtreme Abs & Core
- Letsatsi la 11: Ho ikoetlisa 2 + 3
- Letsatsi la 12: Phomolo
- Letsatsi la 13: 10 Min Explosive Bodyweight HIIT Sweat Fest (Pheta makhetlo a 1-3)
- Letsatsi la 14: Boikoetliso ba Matla a Brutal
- Letsatsi la 15: Ho ikoetlisa ka mafura a 10 Min (Pheta makhetlo a 1-3)
- Letsatsi la 16: 45 Min Ass, Arms, Abs Workout
- Letsatsi la 17: 10 Min Athletic Cardio Fat Burning Step Bench (Pheta makhetlo a 1-3)
- Letsatsi la 18: Kakaretso ea boithapollo ba nako ea 'mele 2
- Letsatsi la 19: Phomolo
- Letsatsi la 20: Ho phatloha 10 Min Workweight HIIT Workout (Pheta makhetlo a 1-3)
- Letsatsi la 21: letsatsi le leng le le leng Non-Stop Bodyweight Blaster
- Letsatsi la 22: Metsotso e 10 ea mmele o felletseng bakeng sa matla le tahlehelo ea mafura (Pheta makhetlo a 1-3)
- Letsatsi la 23: 10 Min HIIT Metabolism Booster 90/60/30 # 1 (Pheta makhetlo a 1-3)
- Letsatsi la 24: 10 Min Abs & Core Workout Boikoetliso bo Atlehang (Pheta makhetlo a 1-3)
- Letsatsi la 25: Matla a Brutal Workout + HIIT Matla a Matla
- Letsatsi la 26: Phomolo
- Letsatsi la 27: 10 Min Butt le Thigh Workout bakeng sa Lerata le Leholo (Pheta makhetlo a 1-3)
- Letsatsi la 28: Ho Chesa Ho Fetisisa Dumbbell HIIT Bootcamp
- Letsatsi la 29: Matla a 20 Min HIIT Killer Jump Rope Cardio Matla (Pheta makhetlo a 1-2)
- Letsatsi la 30: Metsotso e 10 Hardcore Abs Workout (Pheta makhetlo a 1-3)
Etsa kemiso ea ho qeta kapa u etse khalendara ea lihlopha ntle le khetho ea hau. Ho chesa mafura ka mokhoa o sebetsang le tanka e chesang haholo ea thupelo Donavanik e tla u thusa ntoeng ea ho loants'a boima le libaka tse nang le mathata.
Bala hape ka mananeo a mang Mike Donavanik lihloohong tsa rona:
- 11 HIIT Workouts ho theola boima ba 'mele ho tsoa Mike Donavanik
- Phephetso e Feteletseng ea Mollo: Koetliso ea HIIT e tsoang ho Mike Donavanik bakeng sa libeke tse 2!
- Xtreme Burn 2 mananeo a ho chesa mafura ho tsoa Mike Donavanik