Tse ka Hare
Haeba o batla lenaneo le felletseng la khoeli le mojaro o fumanehang le ts'ebetso e phahameng, ebe o leka Chris Freytag ACE HIIT. Koetliso e matla ea nako e ts'episa phetoho ea sebopeho sa hau ka khoeli e le 'ngoe.
Tlhaloso ea lenaneo Koetliso ea ACE HIIT e tsoang ho Chris Freytag
Lenaneo le ile la khutlela hae molao-motheo oa HIIT: ho fapanyetsana linako tse matla le linako tse ling tsa ho phomola. Chris Freytag o u fa metsotsoana e 20 ea mosebetsi le metsotso e 10 ea phomolo: linako tse latellanang tsa ho u emela lenaneong lohle. Mokhoa ona o re lumella ho chesa likhalori, ho lekola 'mele, ho potlakisa metabolism ea hau, ho boloka mesifa le ho etsa koetliso ka katleho. Chris Freitag, mokoetlisi ea nang le boiphihlelo ea nang le boiphihlelo ea lilemo tse 20, o tla u tataisa boleng ba lithuto, a u thuse ho theola boima ba 'mele le ho hloekisa libaka tse nang le mathata.
ACE HIIT e rarahaneng e kenyelletsa tse 'ne tsa HIIT-ho ikoetlisa, livideo tse peli tse khutšoane tsa toning le yoga e rarahaneng:
- 'Mele o ka Holimo HIIT (metsotso e 30): bakeng sa' mele o kaholimo
- 'Mele o ka tlase HIIT (metsotso e 30): bakeng sa' mele o tlase
- Core HIIT (metsotso e 30): bakeng sa mesifa ea mantlha
- Kakaretso ea 'mele HIIT (metsotso e 30):' mele o felletseng
- Belly Blast (metsotso e 10): bakeng sa boralitaba
- Booty Blast (metsotso e 10): bakeng sa likoti
- Vinyasa Flow Yoga (metsotso e 20): Vinyasa yoga
Lenaneo Chris Freytag le etselitsoe khoeli e le 'ngoe. U latela khalendara e lokiselitsoeng hantle ea mesebetsi, e kenyang linako tsa letsatsi le letsatsi tsa metsotso e 1 ho isa ho e 20 ka letsatsi le le leng bekeng. Bakeng sa ho ikoetlisa tla hloka li-dumbbells, ke ntho e lakatsehang ho ba le lipara tse 2 tsa litekanyo tse fapaneng, empa le uena u ka etsa se tšoanang. Boima ba li-dumbbells bo molemo ho bo khetha ka matla, ho latela boiphihlelo ba hau.
ACE HIIT ha ea etsetsoa thupelo ea boemo ba ho kena, ho etsa hore lenaneo le hlokehe maemong a mahareng le ho feta. Hona ke boikoetliso ba HIIT, empa bo bonolo ebile bo ka fihlelleha, kahoo ba e tla lekana litšebeletso tse fapaneng. Boikoetliso ba Aerobic bo kentsoe ka har'a matla, kahoo lihlopha li mamelloa hamolemo ho feta boikoetliso bo hloekileng ba cardio.
Melemo le likotsi tsa lenaneo
melemo:
1. HIIT-Workout e fumane botumo ka lebaka la eona bokgoni bo phahameng le liphetho tse potlakileng esita le ka linako tse khuts'oane. Hape bala ho eketsehileng ka melemo eohle ea mananeo a matla a nako.
2. Lenaneo ha le kenyeletse ho tlola le ho fofa feela, Chris Freytag o fetola boitlhakiso ba pelo le matla. U tla felisa mafura a mafura, u tsamaise mesifa ka molumo le ho ntlafatsa boleng ba 'mele.
3. Ke lenaneo le rarahaneng le khalendara e koetlisitsoeng ea koetliso, e pentiloeng ka matsatsi a 30. Empa u ka etsa ntle le ho leka video e khahlisang ho fetisisa ho uena.
4. E rarahaneng e na le lihlopha tsa likarolo tse itseng tsa 'mele (holimo, tlase, KOR): o ka tsepamisa maikutlo ho libaka tse nang le mathata mme oa koetlisa' mele oohle (Kakaretso ea 'mele
5. Thupelong ACE HIIT e kenyelelitsoe Ho ikoetlisa ka nako e khuts'oane ea 2 bakeng sa marao le mpa, hammoho le Vinyasa yoga bakeng sa boikhathollo le ho fola kamora meroalo e boima. Sena se tla u thusa ho fapanya lenaneo.
6. Bakeng sa mosebetsi o felletseng o tla hloka li-dumbbells feela.
tlhoka mesola:
1. Lenaneo ha lea lokela ba qalang le ba hanyetsanoang ka ho makala.
2. Chris Freytag (mohlala) e bontša lenaneo feelae nang le likotsi (ha ho na boikoetliso bo bonolo / bo rarahaneng ba ho ikoetlisa, tsepamiso e shebaneng le phoso ha u ikoetlisa).
Lenaneo Chris Freytag ACE HIIT le loketse ba batlang mofuta oa boleng boikoetliso bakeng sa tahlehelo ea boima ba 'mele ka nako e khuts'oane. Haeba u na le maikutlo a matle lenaneong le itekanetseng, joale ACE HIIT u tla e rata.
Bala hape: lahleheloa ke liponto tse 10 ka khoeli e le 'ngoe ka lenaneo le felletseng la Chris Freytag.