Boikoetliso ba 'mele bo tlase ba 8 bo tsoang ho ba qalang HASfit ntle le ho tlolela

Qala feela koetliso le ho sheba Ke tšebetso e tlase ea boikoetliso ba pelo? Re u fa video e 8 e sireletsehileng ea "aerobic" e tsoang HASfit ntle le ho tlola le ho nyaroha! Ho ikoetlisa ho nka metsotso e 15 ho isa ho e 30 ebile ho loketse esita le ba sa kang ba ikoetlisa.

Bakoetlisi HASfit Joshua le Claudia ba fana ka mananeo a sebetsang bakeng sa ho chesa lik'halori le ho betla 'mele. Bakeng sa lihlopha u tla hloka li-dumbbells tse bobebe (0.5-1.5 kg) kapa libotlolo tsa metsi. E le molao, lihlopha li kopanya boikoetliso ba 'mele le boikoetliso bakeng sa molumo oa mesifa. Ho ikoetlisa ka lebelo la ho fofa, ho bolelang hore o tla be o sebetsana ka katleho le tahlehelo ea mafura.

Joshua le Claudia baa fana Boikoetliso ba likhetho tse 2: khetho e matla le e tlase haholo. Khetha liphetoho ho latela bokhoni ba hau. Tlhalosong ea koetliso ho boletsoe palo e hakantsoeng ea likhalori tse chesitsoeng nakong ea sehlopha. Ho livideo tse ling ha ho na mofuthu kapa ho phomola, ka hona etsa bonnete ba hore u li leke ka tsona.

• Iphuthumatsa: https://youtu.be/lrecexMFCQU
• Qhaneha: https://youtu.be/TcSUK-whh_g

Boikoetliso ba 'mele bo tlase ba 8 bo tsoang HASfit

1. 15 Min Low Impact Aerobics bakeng sa ba qalang (lik'hilojule tse 105-210)

Ho ikoetlisa ntle le ho futhumala le ho phomola. Lenaneo le kenyelletsa makhetlo a mabeli a boikoetliso bakeng sa metsotsoana e 2:

• Lateral Jukes / Side Mehato
• 1,2,3,4
• Ho hloa marako / w / o Jump
• Back Lunge + Curl / Khutlela morao + Li-curls
• Li-Jumping Jacks / Butt Kick Jacks
• Litlhapi tsa menoana / liKnee Touches
• Maqhubu a Phahameng a Knee
• Jumping Wall Push ups / Tsepameng haholo
• Squat + Ho rema lehong / Ho ratha Lehong

2. 20 Min Low Impact Cardio Workout bakeng sa ba qalang (lik'hilojule tse 105-210)

Koetliso ena ea cardio ke Joshua a le mong, e kenyelletsa feela ho ikoetlisa ntle le qhekello. Lenaneo le kenyelletsa makhetlo a mabeli a boikoetliso:

• Climber Wall
• Semathi sa squat
• Front Kick + Punch
• Row-over Row Seesaw
• Lehlakoreng la lehlakoreng Phunya
• Ho sesa ka morao
• Balistic Wall Push holimo
• Knee Chops
• Juke oa morao-rao
• Skier Swings
• Squat le hula
• Lehlakoreng la Punch

3. 20 Minute Low Impact Cardio Workout bakeng sa ba qalang (lik'hilojule tse 75-150)

Ho iphuthumatsa + hitch + 1 ho ikoetlisa ka metsotsoana e 45:

• Punch e phahameng + Matha sebakeng / Punch e phahameng
• Tsoela Pele & Back Hops / 1,2,3,4
• Khumamela Leoatleng
• Squat + Elbow to Knee / Elbow to Knee
• Skiers Swings
• Lateral High Knees ho tloha Plank Walk + Pushup / No Pushup
• Ho Raha Ho Hoholo / Ho Khutlela Mangoleng a Phahameng
• Tobetsa Seesaw Overhead
• Lehlakoreng Shuffle / Lateral Juke
• Khaola ea Diagonal

4. 25 Min Low Impact Cardio Workout bakeng sa ba qalang (lik'hilojule tse 140-300)

Ena ke eona nomoro ea 4 ea video, feela e ikoetlisetse makhetlo a mabeli eseng hitch.

5. 30 Min Low Impact Cardio Workout bakeng sa ba qalang (lik'hilojule tse 160-320)

Ho iphuthumatsa + hitch + 2 ho ikoetlisa ka metsotsoana e 45:

• Pepeta Sefubeng + Matha Sebakeng / Hlakubele
• Juke Lateral / Lehlakore ho Lehlakoreng
• Seesaw Arm Pullovers
• Squat + Front Kick & Punch / Kick e ka pele le Punch
• Sekamela ho Push Up + 4 Lithaba / Lerako
• Qhotsoa / Hloekisa ho Hang
• Lehlakoreng phahamisa + leoto Kick / lehlakoreng phahamisa
• Posterior Ovrhd Swing / Parallel
• Kick Jacks Butt
• Burpee / Incline e fetotsoeng

6. Cardio ea 30 Min Low Impact bakeng sa ba qalang le batho ba tenang habonolo (li-calories tse 190-380)

Hona hape ke pokello ea livideo tse 'maloa: Nomoro ea 4 + No. 5.

7. 35 Min Low Impact Cardio Workout bakeng sa ba qalang (215-430 kcal)

Ho futhumala + hitch + 1 round cardio:

• Lehlakoreng la Punch + ea Squat Pulse / Ha e na Pulse
• Letsoho le thekeselang le thekeselang + Pele le phahamisa letsoho le le leng
• Kopa Pula
• Lehlakoreng Phahamisa + Phahameng Knee Phahamisa / Side Phahamisa + March
• Punch e 4 + 2 Reverse Lifts
• Khutlisa Lunge + Sotha / Split Squat + Sotha
• Plyo Wall Push Up
• Mehato ea morao-rao e hulang / ka lehlakore
• Low Speed ​​Skater / Holimo
• Kick Staggered and Crunch / Knee Raise

8. 35 Min Standing Abs & Low Impact Cardio bakeng sa ba qalang (lik'hilojule tse 160-320)

Ho ikoetlisa ho kenyelletsa mofuthu, hitch, karolo ea pelo (video #5) le boitlhakiso ba mpa bo etsoang bo eme bo eme:

• Nordic Skiers / ntle le litekanyo
• Sotha + Leoto le Otlolohileng Kick / + Kick e tlase
• Koketso ea Seqha / ntle le Litekanyo
• Standing sotha / ntle litekanyo
• Windmill / ntle le litekanyo
• Sekhahla se emeng
• Ho potoloha hantle hoseng
• Motsoako oa Crossover Toe Touch / Knee Touch
• Liphetoho tsa Oblique / ntle le litekanyo
• Leaning ts'ehetsana Crunch

Koetlisa ka polokeho, ka nepo le ka boiketlo! Mananeo a fapaneng sebakeng sa rona sa marang-rang HalleLooker.Ru e tla thusa bohle ho fumana lenaneo leo ba le ratang ka ho fetisisa bakeng sa ba qalang le ba tsoetseng pele.

Bakeng sa ba qalang, boikoetliso ba Cardio bo nang le tšusumetso e tlase bo nang le li-dumbbells