Tlhahlobo ea koetliso e khuts'oane ea 15 e nang le mallet a Tracey ho youtube ho tsoa libakeng tsa mathata

Mallet ea tracey e mokoetlisi ea netefalitsoeng, morupeli oa lihlopha tsa sehlopha sa aerobics, setsebi lefapheng la Pilates le setsebi sa phepo ea lipapali. Tracy e tsebahala haholo ka mekoloko ea boikoetliso, e khahliloe ke videome lefatšeng ka bophara.

Booty Barre ke letoto la li ikoetlisa le tsebahalang haholo ho tsoa ho malace ea Tracey. Pejana webosaete ea rona e ne e se e lokollotsoe ka botlalo litlhahlobo tsa lithuto tsena. Kajeno re lebisa tlhokomelo ea hau ho khetho ea mananeo a makhuts'oane ho tsoa ho Tracey mallet bakeng sa libaka tse fapaneng tsa mathata. Livideo li nka metsotso e 10-15 'me li fumaneha ka bolokolohi ho youtube.

O ka kopanya lithuto tse 'maloa kenela thupelo e le 'ngoe e felletseng ea metsotso e 30 kapa e 60. Kapa eketsa livideo tse khutšoane lenaneong la bona la mantlha la boikoetliso bakeng sa mojaro o eketsehileng. Hape karolo e kholo ea boikoetliso bo latelang e loketse lihlopha tsa hoseng. Li ke ke tsa baka lerata le lengata 'me li tla u nka nako e nyane haholo.

Ho ikoetlisa ka mpa ea Tracey ea mallet

1.Awesome Abs Workout Tracey Mallett (metsotso e 18)

Lenaneo la Awesome Abs Workout le loketse feela bakeng sa ho sebetsana le koetliso. Thuto e qala ka mosebetsi o mafolofolo oa 'mele boemong bo emeng: o tla etsa motsamao o chitja, pan, o sekame. Karolo ea bobeli e kenyelletsa marapo a fapaneng, a sebetsang ka matla. Karolo ea ho qetela e ka morao ka li-crunches tse khutlelang morao, baesekele le sekepe. Video e sebetsa hantle mpeng le khubung eohle. Thepa ha e hlokehe.

2. Booty Barre Abs & Flexibility Workout (metsotso e 13)

Ena ke e 'ngoe ea likarolo tsa lenaneo, Booty Barre: Kakaretso ea' Mele, eo re buileng ka eona pejana webosaeteng ea rona. Video ea khatiso e arolelanoa le kanaleng ea youtube BeFit. Haeba ha o na nako ea ho leka moaho oa Booty Barre, ke nako ea ho o etsa ka karolo ea mpa. Metsotso e 8 ea pele e inehetseng ho boitlhakiso bakeng sa mmele: noka ea koba, pushups, boikoetliso bakeng sa mpa boemong ba ho lula halofo, lepolanka le lehlakoreng, Superman. Joale u tla fumana phomolo ea metsotso e 5, kahoo video ena e lokela ho etsoa qetellong ea boikoetliso. Thepa ha e hlokehe.

3. Pilates Abs Workout: Pilates Super Sculpt (metsotso e 12)

Boikoetliso ba Pilates bakeng sa mesifa ea mpa. Ho tsamaisa lenaneo lena u tla hloka bolo e nyane ea rabara. Ho ikoetlisa ke ho tsamaea butle, ho tsepamisa maikutlo, ho ikoetlisa hohle ho etsoa ka mokokotlo. Liikoetliso li thehiloe holima ho phahamisa maoto le 'mele, kahoo tlhoko e potlakileng ea ho sebelisa bolo ha e joalo. Lenaneo le betere ho se phethise batho ba nang le bohloko ba mokokotlo le bohloko ba mokokotlo.

4. Boikoetliso ba Ab Conditioning: Lahleheloa ke Belly Flab (Metsotso e 12)

Video ea mesifa ea mpa le makhapetla Ab Conditioning Workout e etsahala ka botlalo fatše. Ntlha ea pele, o tla ikoetlisa ka lebanta le rekereng le mathang ka morao. Ebe o etsa lepolanka le lehlakoreng matsohong le litsoeng. Karolo ea hoqetela e tla ts'oaroa hape ka morao: Tracy o lokiselitse boikoetliso bo bong ka bolo ea rabara. Ke boikoetliso bo bonolo haholo ba mpa, bo nepahetse a loketse bakeng sa ba qalang. Ho feta moo, e kanna ea etsoa ntle le lisebelisoa tse ling.

Ho ikoetlisa ka 'mallet oa Tracey bakeng sa maoto le maraong

1. Baby Cellulite Blaster Workout: Khutlisa 'Mele oa Hao (Metsotso e 11)

Ena ke karolo e tsoang mananeong a tloaelehileng Khutlisa 'mele oa hau. E etselitsoe ka kotloloho ho khutlisa palo kamora ho beleha, empa sete ea boikoetliso e tla lumellana le ba batlang feela ho hula 'mele. Le kanaleng la youtube BeFit e bile karolo ea eona, e tla u thusa ho sebetsa ka cellulite ka maoto le maraong. E matla haholo ebile e kenyelletsa li-squats, li-diagonal le maqhubu a mahlakore, li-arabesque, ho phahamisa maoto ka lehlakore le lehlakoreng. Lenaneo le thatafalloa ke metsamao e hulang ka thata.

2. The Work Good Naked Barre Workout (metsotso e 10)

Boikoetliso ba Barna bo nang le setulo, The Look Good Naked Barre Workout e entsoe ka kotloloho bakeng sa kanale ea youtube le POPSUGAR, e tsebahalang ka likhetho tsa boleng bo holimo tsa livideo tse tsoang ho makareche a fapaneng. Lenaneo le na le Mehato e 15 haholo-holo ea mofuta oa balletsquats menoaneng, maoto a phahamisa, ho itšetleha ka setulo, li-squie squats. Thuto e hlapolitsoe ka motsamao oa aerobic ho eketsa lebelo la pelo le ho chesa mafura.

3. Boikoetliso ba Maoto le Booty (metsotso e 14)

Ke koetliso ea ho ikoetlisa le ho sebetsa bakeng sa ho theola boima ba 'mele le ho theha mefuta e metle karolong e tlase ea' mele. Lihlopha li ne li tšoaroa hoo e ka bang ntle le tšitiso ea ho ikoetlisa ka mokhoa o fetelletseng. Mallet ea Tracey e kopanya ballet e tsamaea le boikoetliso ba setso sa boikoetliso. Ho na le liphetoho tse fapaneng tsa matšoafo, li-squats le maoto. Ntle le ho matlafatsa mesifa ea letheka le letheka o tla chesa likhalori tse ngata.

4. Ho ikoetlisa ka tlase 'meleng: Maotong le mofeng (7 mets.)

Boikoetliso bo matla ba maoto le marao bo nka nako e nyane haholo - metsotso e 7. Ho lokile empa u itokisetse ho fufuleloa: Tracy e fana ka e sebetsang le plyometric boitlhakiso ba ho chesa mafura le ho tlosa libaka tse nang le mathata karolong e ka tlase ea mmele. U tla etsa boikoetliso bo latelang: matšoafo, matšoafo a tlolang, mapheo a kopaneng, squats, ho tlola ka terateng. U ka etsa video ena e khuts'oane ka likhutlo tse 3 ho fumana koetliso e ntle ea HIIT.

5. Ho ikoetlisa ka ho tiea: Lahleheloa ke Belly Flab (Metsotso e 10)

Lenaneo lena le na le thuso haholo ebile le theko e tlaase ea lisebelisoa tsa boikoetliso. Tlelase e ikemiselitse ho sebetsa makoti, empa lirope li e sebeletsa joalo. E sebetsa hantle haholo e le mokhoa oa ho ikoetlisa ea ho felisa li-breeches le lirope tse kahare tse bobebe. Koetliso eohle e etsoa fatše, empa boikoetliso bo nang le theipi bo tla ba halofong ea pele feela ea video, ebe o ea boikoetlisong ntle le likhetla tse ling. Etsa bonnete ba hore u bala sengoloa ka melemo ea ho ikoetlisa ka `` band band ''.

6. Boikoetliso ba ho phahamisa mofeng bo betere ho feta Spanx (metsotso e 10)

E 'ngoe ea videothreesome e ntlafalitsoeng ke Tracey mallet bakeng sa kanale POPSUGAR. E etselitsoe ho theha marago a matle ebile a makhethe. Halofo ea pele e etsahala ka lebelo le leholo, o tlil'o squat, ho etsa mats'oafo le ho sekama. Karolo ea bobeli e etsoa Mat. U emetse ho phahamisoa ha leoto ka lehlakoreng le lehlakoreng le boikoetliso ho tloha boemong ba maoto a mane. Bona le khetho ea video ea metsotso e 10 bakeng sa likoti tse rekereng tse tsoang kanaleng ea youtube le POPSUGAR.

Ho ikoetlisa ka 'mala oa Tracey bakeng sa' mele oohle

1. Ho ikoetlisa ka ho phatloha ha mafura (metsotso e 10)

Fat Blast Vacation Workout ke boikoetliso bo matla ba ho chesa likhalori le ho felisa libaka tse nang le mathata. Ho ke ke ha ba le ho tlola le boikoetliso bo matla ba pelo, empa boikoetliso bohle bo maemong a holimo ho eketsa lebelo la pelo ea hau le ho chesa mafura. Halofo ea pele e eme, o tla bapala matšoafo le li-squie-squats. Ka mor'a moo o tla isoa ho Mat bakeng sa li-module tse fapaneng. Livideo tsa morao-rao tsa boikoetliso li shebile haholo mosebetsing oa maoto le marao.

2.HIIT Fat Blast Training (Metsotso e 6)

Nakoana haholo, empa boikoetliso bo matla haholo ba HIIT ka Tracey mallet e tla u thusa ho chesa likhalori ka metsotso e 6 feela. Haeba u se u loketse mojaro o molelele, u ka phethela thuto ena ka likhechana tse seng kae kapa ho kopanya, ka mohlala, le video e fetileng. U emetse boikoetliso bo latelang: li-burpees tse ling, ho tlola ka mapolanka, skater e lebelo, ho tlola matšoafo, ho raha. Pakeng tsa boikoetliso ho nahanoa hore ke phomolo e khuts'oane. Thepa ha e hlokehe.

3. Booty Barre Ball Workout: Marope, Buns, Abs (metsotso e 12)

E sebetsa ho koetlisetsoa libaka tsa mathata: dirope, marago le mpa. Thuto ka khetla eo u e ratang haholo Tracy bolo ea rabara. O u lokiselitse boikoetliso bakeng sa ho ba setulong sa ho lula fatše, ho sisinyeha ha mokokotlo bakeng sa likoti, ho phahamisa le ho jala maoto a robetseng mokokotlong, borokho. E kholo, e bonolo ebile e sebetsa haholo.

Boikoetliso ba Pilates le mallet ea Tracey

1.Ba qalang ho ikoetlisa-Tracey Mallett (metsotso e 10)

Pilates ena e bonolo-ke boikoetliso bo phethahetseng a loketse bakeng sa ba qalang. U emetse liphetoho tse bonolo tsa boikoetliso butle butle ho sebetsa mesifa ea mpeng, maraong le maotong. Mananeo ohle a ne a tšoareloa fatše, o ile oa kotula li-crunches, maoto a phahamisa, tafole ea poso ea borokho, lula-UPS. Palo e nyane ea ho pheta-pheta le lebelo le liehang e etsa hore video e tšoanele ba qalang.

2.Phephetso ea Pilates Kakaretso ea 'Mele oa' Mele: Super Sculpt (metsotso e 10)

Pilates ea boraro ea metsotso e leshome ho matha ka bolo ya rabara. Khetla ena e bonolo e tla thusa ho thatafatsa motsamao le ho sebelisa mesifa e mengata. Karolo ea pele ea sehlopha e etsahala ka mpeng, o tla sebetsa mesifa ea mokokotlo, ea letheka le ea mpa. Ebe o khutlela morao mme ka ho sisinyeha habonolo o tla matlafatsa mesifa ea mantlha, marao le maoto. Qetellong u emetse mapolanka le Push-UPS. Ena ke koetliso e felletseng ka ho fetesisa ea Pilates ho tloha ho ba emetsoeng, empa ho lakatseha ho ba le bolo.

Ho ikoetlisa ho ipapisitse le Pilates le ballet ea 'mele e tsoang ho Tracey mallet ho tla thusa ho fetola sebopeho le ho fihlela 'mele o loketseng hantle. U nahana hore u ke ke ua fumana nako ea ho phela hantle 'meleng? Ke metsotso e 10 feela e tla tseba ho abela e ngoe le e ngoe!