Tse ka Hare
DailyBurn ke sebaka sa marang-rang se nang le mananeo a bakoetlisi ba fapaneng bakeng sa lihlopha tsa marang-rang. Re se re buile ka video Black Fire ka Bob Harper le Inferno ba tsoang Anna Garcia, e ileng ea ntlafatsoa ke bakoetlisi ka kopanelo le DailyBurn.
Empa haeba u sa rate lenaneo le kopaneng, ka nako e lekanyelitsoeng, 'me u khetha ho etsa video e fapaneng, joale leka boikoetliso bo le bong ho tloha DailyBurn. U ka chenchana pakeng tsa tsona, kapa re ka eketsa lenaneo la hau la mantlha ka kutloisiso ea hau.
Tlhalosong e ka tlase e bontša ho rarahana le palo ea likhalori tse chesitsoeng bakeng sa lenaneo ka leng. Tlhahisoleseling ena e nkuoa ka kotloloho webosaeteng ea DailyBurn. Li kanna tsa fapana le boiphihlelo ba hau le ts'ebetso ea hau ho "monitor rate rate".
Boikoetliso bo fapaneng ba 7 bo tsoang DailyBurn
1. JR Rogers - Hula Matla
- Nako: Metsotso ea 29
- Bothata: Bohareng
- Likhalori: 215 kcal
- Lisebelisoa: li-dumbbells kapa sehlahisoa sa sefubeng
Hula Matla ke koetliso ea matla haholo bakeng sa matsoho le mahetla. U tla ikoetlisa ka ho hanyetsa molumo oa mesifa oa mmele o kaholimo. Mokoetlisi o buletsoe lenaneong la boikoetliso ba khale boo boholo ba bona bo bo tloaetseng. Boikoetliso bo bong bo ba thata le ho feta ho kenyelletsa 'mele o tlase. Mohlala, ho phahama ha maoto bakeng sa teka-tekano e eketsehileng.
Koetliso e entsoe ka phutholohile Lebelo lipakeng tsa katamelo le nka phomolo e khuts'oane. Ngoanana o bonts'a boikoetliso ka li-dumbbells, monna o bonts'a boikoetliso ka expander (boikoetlisong bo le bong, e boetse e kenyelletsa bareng e rapameng) U ka ikhethela hore na u batla phetolelo efe ea lenaneo.
2. Cody Storey - Metabolic Maximizer
- Nako: Metsotso ea 31
- Bothata: Holimo
- Likhalori: 305 kcal
- Inventory: ha ho na lethathamo
Metabolic Maximizer e koetlisitse Daily Burn e le lenaneo le nang le boemo bo phahameng ba ho rarahana. Mme ha ho makatse, sehlopha sena sa karohano e tla u qobella ho etsa boitekoho e phethisa ho tloha qalong ho isa qetellong. Se ke oa thetsoa ke ts'ebeliso e tlase ea likhalori, karolo e ka sehloohong ea boikoetliso e nka metsotso e 15 feela.
Sebopeho sa lenaneo se bonolo haholo. Ho u emetse meketjana e 14 ea boikoetliso ka likhefu tse khutšoane lipakeng tsa mekoloko. Potolohong ka 'ngoe u tla etsa liikoetliso tse 4 bakeng sa reps tse 5. Kahoo, lenaneo le na le tsa boikoetliso bo 4 bo tšoanang, tse phetoang nakong eohle ea boithapollo. Boikoetliso bo bontšoa ka mefuta e 'meli: e bonolo ebile e rarahane.
3. JR Rogers - Lethal Legs
- Nako: Metsotso ea 30
- Bothata: Bohareng
- Likhalori: Lik'hilojule tse 211
- Lisebelisoa: li-dumbbells
Ho ikoetlisa bakeng sa matsoho le mahetla a hlalositsoeng kaholimo, ho ka kopana hantle le Lethal Legs tsa video. Mohlomong ha ho na banana ba ke keng ba lora ho ntlafatsa sebopeho sa leoto. Lenaneo le kenyelletsa boikoetliso bo sebetsang ka plyometric, matla le leeme la Barnum. Motsoako ona o tla u lumella hore u ntlafatse karolo e ka tlase ea 'mele.
Lenaneo le maemong a maholo, empa mamelleha habonolo. Likarolo tse khutšoane tse nang le li-plyometric le likarolo tse telele tse nang le boikoetliso ba matla le boikoetliso ba ho leka-lekana. Ketsahalong e le 'ngoe, o kanna oa hloka ho nts'etsoa pele, empa ha se tlamo, e mong oa banana ba bonts'ang boikoetliso ntle le eena. O boetse o bonts'a phapang e bonolo ea boikoetliso, ho kenyelletsa ntle le ho tlola.
4. Judi Brown - Koetliso ea Kickboxing
- Nako: Metsotso ea 35
- Bothata: Bohareng
- Likhalori: 433 kcal
- Inventory: ha ho na lethathamo
Koetliso ena e matla ea nako ea halofo ea hora e ts'episa ho cha lik'hilojule tse fetang 400! Lenaneo le ipapisitse le boikoetliso bo tsoang ho kickboxing, empa mojaro oo o bo eketsang ka ho eketsa mejaro ea plyometric. Koetliso eohle e etsoa ka mokhoa o sa emeng, empa ka ho chenchana ka linako tse potlakileng le tse liehang ha ho thata haholo.
U ka latela mofuta o bobebe oa boikoetliso, empa u sa khone ho fana ka 100%, boikoetliso ka khetho e rarahaneng. Molemo oa lihlopha ke ho haella ha mekotla e rarahaneng le metsoako e khethollang ho ikoetlisa ha kickboxing. Lenaneong lena ho hatisoa haholo ka lebelo le boima ba 'mele, eseng ka mokhoa oa ho sebetsana le likotlo.
5. Cody Storey le Anja Garcia - Kakaretso ea 'Mele
- Nako: Metsotso ea 35
- Bothata: Bo tlase
- Likhalori: 209 kcal
- Inventory: ha ho na lethathamo
Kakaretso ea 'Mele - ena ke lenaneo le bonolo le tsoang ho bakoetlisi ba hlooho DailyBurn, le loketseng ba qalang le ba batlang livideo ka mojaro o tlase. U emetse boikoetliso bo sebetsang ka boima ba 'mele oa hau: squats, lunges, pushups, mapolanka. Boikoetliso bo etsoa ka lebelo le potlakileng, bo etsang hore boikoetliso bo be matla haholo.
Bakoetlisi ba khanna lithuto hammoho mme ba buisana ka mafolofolo ho pholletsa le video. Li bontša boitlhakiso ka mofuta oa Lite le o tloaelehileng, ka hona o tla khona ho ntlafatsa koetliso kamehla hore e lumellane le likarolo tsa hau. Metsotso e 8 ea ho qetela ea video u tla fumana mokhoa o motle bakeng sa mesifa eohle.
6. Eitan Kramer - Phoofolo Core
- Nako: Metsotso ea 42
- Bothata: Bohareng
- Likhalori: 572 kcal
- Inventory: ha ho na lethathamo
Koetliso ena ea "cardio" e kenyeletsang boitlhakiso ba mantlha ba 'mele oohle. Lenaneo le atisa ho bitsoa Animal Core: boikoetliso bo kenyellelitsoeng ho lona bo tla u hopotsa motsamao oa liphoofolo. U tla khasa, u tlole, u tsamaee ka maoto 'ohle, u khelohe joalo ka noha - u tenehe nakong ea metsotso e 40 eo u sa e hlokeng. Ka mefuta eohle ea boikoetliso e entseng ho theola boima ba 'mele!
Koetliso e ne e kenyelletsa haholo tse ngata tse fapaneng boikoetliso ba plyometric, itokisetse ho sebetsa ka matla a phatlohang a mesifa. Leha e le hore lenaneo le shebile mesifa ea mantlha, mahetla a hao, matsoho, lirope le marao li tla fumana moroalo o boima haholo. Ngoanana o senola mofuta o bobebe oa boikoetliso, mme molekane oa hae le mokoetlisi - mofuta o rarahaneng. Videorate ena o ka e hopola matla a Matla a tsoang ho 21 Day Fix Extreme e nang le Autumn Calabrese.
7. Anja Garcia - Sekoahelo sa Bikini
- Nako: Metsotso ea 12
- Bothata: Bohareng
- Likhalori: 67 kcal
- Inventory: ha ho na lethathamo
Boikoetliso bo bong ba Anna Garcia - Bikini Butt. O hantle khutšoanyane, empa e sebetsa hantle, haholo ha e kenyellelitsoe lenaneong la mantlha. Boikoetliso bona bo bokhutšoaane ba ho chesa mafura bo tla u thusa ho tiisa 'mele o tlase le ho lahla meqolo e mengata. Anna o bonts'a mokhoa oa ho etsa lenaneo la pele.
Lenaneong la boikoetliso bo bong le bo sebetsang bo nang le boima ba 'mele. Mokoetlisi ha a fane ka letho le lecha, boitlhakiso bohle bo tla tloaela uena. U emetse li-plyometric tse bonolo, boitlhakiso borokho ba tekano bakeng sa marako. Lenaneo le tla feta, empa o eketsa mojaro o motle oa mantsoe.
Sebaka sa thepa le lenaneo le loketseng? Re u khothaletsa ho shebella: Mananeo a holimo ka ho fetesisa bakeng sa ho sebetsana le maemo a tsoetseng pele