Tse ka Hare
- Ho ikoetlisa ka makhetlo a 7 ho tsoa ho Natalie ICO
- 1. 30-Minute Brutal HIIT Workout Fat Ho qhomisa e
- 2. Ho ikoetlisa ka 'mele oa metsotso e 32 ka litekanyo
- 3. Chesa likhalori tse 500 - Tabata Workout bakeng sa ho chesa mafura le Toning
- 4. Fat Burning Muscle Building Cardio Sculpt le Dumbbells
- 5. 33-Minute Hiit Cardio Workout bakeng sa Tahlehelo ea Matla le Matla
- 6. Hardcore Fat Burning Cardio Ho ikoetlisa
- 7. Cardio Kickboxing Workout ka Jump Rope
- Bonus: Brutal Kettlebell Workout Lapeng
IKO Natalie (Natalie Yco) ke mokoetlisi ea tummeng oa Amerika mme setsebi sa koetliso e chitja ea nako. Mohlomong u tseba Natalie, hobane e batla e le morupeluoa ea sa feleng mananeong a Jillian Michaels. Natalie o kopana le rona ho 30 Day Shred, Body Revolution, Killer Abs, Killer Buns & Thighs le video e ngoe, kahoo o tloaelane hantle le balateli ba koetliso ea lapeng.
Natalie IKO ke mokoetlisi ea nang le boiphihlelo ea nang le boiphihlelo bo fetang lilemo tse 20. Tse ikhethang, boikoetliso ba Cardio, HIIT, kickboxing. O ile a nka karolo eseng feela ka mananeo Gillian Mikes, empa livideo tse ngata bakeng sa ExerciseTv, OnDemand le GymRa. Natalie hape o koetlisitse linaleli tse tsebahalang tsa Hollywood mme o batloa haholo joalo ka morupeli oa boikoetliso California.
Re u fa koetliso e 8 ea pelo ho tsoa ho Natalie le kanaleng ea GymRa bakeng sa ho chesa mafura, ho felisa libaka tse nang le mathata le ho hlahisa 'mele. Nako ea koetliso ke metsotso e 30-45, e loketse boemo bo tsoetseng pele kapa ka karolelano, empa ka mamello e ntle ho khatello ea pelo le methapo. Mananeo a haholo-holo kahare 'me a nka molao-motheo o chitja.
Natalie o ruta lithuto tse nyane ho hloka koetliso. Kamehla o bua ka liphetoho tse nolofalitsoeng / tse rarahaneng tsa boikoetliso, ka hona o tla tlameha ho latela lebelo la hae, kapa ho itlhahloba o le mong. Leha ho le joalo, mokhoa oa boiketlo le botsoalle oa mesebetsi, hammoho le ho ikoetlisa ka mokhoa o hlophisehileng o khelosa bothata bona.
Ho ikoetlisa ka makhetlo a 7 ho tsoa ho Natalie ICO
1. 30-Minute Brutal HIIT Workout Fat Ho qhomisa e
- Nako: Metsotso ea 30
- Lisebelisoa: li-dumbbells
- Likhalori: ~ Lik'hilojule tse 300
Koetliso ea HIIT, e kenyelletsang ho ka boeona phetoho ea boitlhakiso ba pelo le matla bakeng sa mesifa ea 'mele oohle. U tla fumana boikoetliso bo latellanang bo 10 bo nkang metsotsoana e 45-60 ebe u bo pheta likotong tse peli. Nakong eohle ea boithapollo, Natalie o fana ka nako e nyane ea ho phomola lipakeng tsa li-set. Har'a boikoetliso u tla kopana le matšoafo a mahlakoreng, ho tlola hoa plyometric, squats, boikoetliso ba mapolanka, meqolo ea Mat. Natalie o u hopotsa hape hore monyetla o moholo oa koetliso ea HIIT: o chesa likhalori eseng feela ka tlelaseng, empa nakong ea lihora tse 2 kamora moo.
2. Ho ikoetlisa ka 'mele oa metsotso e 32 ka litekanyo
- Nako: Metsotso ea 30
- Lisebelisoa: li-dumbbells
Felloa ke mafura 'me u ntše matsoho, mahetla, mpa, likoti le maoto ka' mele o felletseng oa ho ikoetlisa ka 'mele o tsoang ho Natalie IKO. U tla fumana koetliso e sebetsang ea nako. Lenaneong la mekhahlelo e 5 ea boikoetliso, potoloho ka 'ngoe e kenyelletsa Boima ba 2 le boikoetliso ba 2 ba pelo. U tla sebetsa ho latela morero: metsotsoana e 45 e sebelisa metsotsoana e 15 ho phomola. Har'a boikoetliso ba cardio, o tla kopana le aerobics, plyometrics, kickboxing. Ho ikoetlisa ka matla ho etsoa ka li-dumbbells.
3. Chesa likhalori tse 500 - Tabata Workout bakeng sa ho chesa mafura le Toning
- Nako: Metsotso ea 45
- Inventory: ha e hlokehe
- Likhalori: ~ Lik'hilojule tse 500
Ha ho na tse ling hape e sebetsang hantle mokhoa oa ho chesa mafura ho feta TABATA-boithapollo. Natalie ou lokiselitse video ea metsotso e 45 e kenyeletsang likhahlo tse 5. Ho potoloha ka 'ngoe le tla ba ka bobeli ho etsa liikoetliso tse 2 ka boima ba' mele oa hae (cardio le matla). U tla latela molao-motheo oa TABATA: metsotsoana e 20 e phomotse metsotsoana e 10. Maikutlo ka lenaneo lena ho tsoa ho motho ea re ngolisitseng, Helen:
4. Fat Burning Muscle Building Cardio Sculpt le Dumbbells
- Nako: Metsotso ea 33
- Lisebelisoa: li-dumbbells
- Lik'hilojule: Li-calories tse 350-480
Koetliso ena ea potoloho le Natalie e kenyelletsa ho feto-fetoha ha pelo le ho ikoetlisa ho chesa mafura le ho khothaletsa 'mele. U tla fumana boikoetliso bo 3 ba selika-likoe. Selikalikoe ka seng se kenyelletsa 6 e sebelisa boikoetliso le matla a semelotse iphetang ka lihlopha tse 2. Ho ikoetlisa ho fetile metsotsoana e 30. Koetliso e potlakile haholo, 'me u ke ke ua hlokomela hore na maemo a 3 a boikoetliso a tla sala morao joang. Ka ho fapanyetsana ho ikoetlisa le ho ikoetlisa ka li-dumbbells u tla khona ho e mamella ho tloha qalong ho isa qetellong.
5. 33-Minute Hiit Cardio Workout bakeng sa Tahlehelo ea Matla le Matla
- Nako: Metsotso ea 30
- Lisebelisoa: li-dumbbells
- Likhalori: ~ Lik'hilojule tse 300
Koetliso ena e sebetsang ea HIIT e tla u thusa ho chesa mafura, ho matlafatsa 'mele le ho eketsa metabolism. E nyenyane e fapaneng ka sebopeho ho tloha video e fetileng. U tla fumana lithupelo tse 5 bakeng sa 'mele oohle tse phetoang lihlopheng tsohle. Potong ea pele u tla li qeta ka metsotsoana e 60, ea bobeli metsotsoana e 50, ea boraro metsotsoana e 40 le ea bone metsotsoana e 30. Ho ikoetlisa ho kenyelletsa lihlopha tse 'maloa tsa mesifa: li-burpees + tse ling, lipolao tse bolaeang + mapheo, lepolanka le tsamaeang, ho tlolela ka lepolankeng. U tla hloka li-dumbbells tse peli.
6. Hardcore Fat Burning Cardio Ho ikoetlisa
- Nako: Metsotso ea 45
- Inventory: ha e hlokehe
- Likhalori: 350-400 kcal
Hardcore Fat Burning Cardio Workout - ona ke mokhoa o mong o chitja oa ho ikoetlisa oa 'mele kaofela. Videong ena Natalie o fetohile makhetlo a mararo. Kakaretso e 'ngoe le e' ngoe e kenyelletsa ho ikoetlisa ka makhetlo a 3 ho ikoetlisa le matla a semelo. Itloaetse ho etsa selikalikoe hape ka lihlopha tse 5. Video ena u tla fumana tse ngata tsa boitlhakiso bo sebetsang bakeng sa Cora, ha ho makatse hore sehlopha se bitsoa Hardcore.
7. Cardio Kickboxing Workout ka Jump Rope
- Nako: Metsotso ea 30
- Sesebelisoa: tlola thapo
- Lik'hilojule: Li-calories tse 220-300
Ho ikoetlisa ho khahlisang haholo ho kopanya boikoetliso le ropo ea ho qhomela le kickboxing. Haeba u sena thapo, ha ho na letho le u tšoenyang, u ka tlolela / ho matha sebakeng ntle le ho e sebelisa. Lenaneo le tjena: motsotso o le mong oa kickboxing motsotso o le mong oa thapo. Ho na le Mekhoa e 10 e fapaneng ea ho ikoetlisa, pakeng tsa tseo u tla tlola thapo. Koetliso ea Bosu ebile e loketse bohle ba ratang ropo ea ho tlola.
Bonus: Brutal Kettlebell Workout Lapeng
- Nako: Metsotso ea 20
- Inventory: litekanyo tse 2 tsa lik'hilograma tse 3-6
- Likhalori: 200-250 kcal
Lenaneo lena ha lea kenyelletsoa ka holimo, hobane le ke ke la bakoa ke koetliso ea pelo, empa ha le bue ka lona. Videong ena, Natalie o ikemiselitse ho sebetsa mesifa eohle 'meleng oa hau, tlosa 'mele hore o se thekesele le ho tiisa libaka tse nang le mathata. Bakeng sa sena o tla hloka li-kettlebells tse peli, empa haeba u sa li etse, o ka li nkela sebaka ka li-dumbbells. Lenaneo le kenyelletsa mekhahlelo e 2, potoloho ka 'ngoe e na le boikoetliso ba' mele o ka tlase le mmele o kaholimo. Boikoetliso bohle bo etsoa ka makhetlo a 5.
Re na le bonnete ba hore balateli ba koetliso ea HIIT ba tla kenyelletsa lenaneo Natalie ICO pokellong ea hau ea boikoetliso. Boikoetliso bo fapaneng le bo sebetsang haholo ho tsoa GymRa e tla u thusa ho etsa mohato o moholo ho ea ho motho ea mosesane.
Bala hape: Boikoetliso bo holimo ba 20 ho ntlafatsa maemo le ho otlolla mokokotlo.
Ntle le setoko, Bakeng sa boima ba 'mele, Koetliso ea Cardio