Tse ka Hare
Matla a phahameng, mojaro oa boleng bo holimo le ts'ebetso e makatsang litlhaloso tsena kaofela li hlalosa hantle haholo ho ikoetlisa Bob Harper. Ho thata ho khothaletsa ba qalang ho phela hantle 'meleng, empa haeba u qala ho qoelisoa Bob, butle-butle ho ka fihlella sebopeho se setle le se sesesaane.
Lenaneo Bob Harper: kakaretso e khuts'oane
Re u fa tlhahlobo ea mananeo a tummeng Bob Harper. E 'ngoe le e' ngoe ea tsona re e koahetse ka botlalo sebakeng sa rona sa marang-rang, ka hona, ka ho tobetsa lihokela tseo u ka li balang tlhaloso e qaqileng haholoanyane. Lihokelo tsohle tse nang le litlhaloso tse qaqileng li bulehile fensetereng e ncha.
1. Phetoho ea Moqali oa Boima ba 'mele
Haeba u nkile qeto ea ho ikoetlisa Bob Harper, qala ka ba qalang, Phetoho ea Moqali oa Boima ba 'mele. Thuto e ke ke ea bitsoa bonolo, empa e e ka u lokisetsa mojaro o tebileng le ho feta. Koetliso e nka metsotso e 45 bakeng sa boikoetliso boo u tla bo hloka. Karolo e ka sehloohong ea mojaro, leha ho le joalo, le boikoetliso ba Cardio Bob lenaneo le kenyelelitsoe. Thupelo ena e tlatselletsa bonase videothreesome ea mesifa ea mpa, ka nako ea metsotso e 10. U ka e etsa kamora lithuto tsa mantlha.
Bala ho eketsehileng ka Phetoho ea Moqali oa Boima ba 'mele…
2. Kakaretso ea boithapollo ba 'mele
E 'ngoe ea li Workout tse tsebahalang haholo tsa Bob Harper's Total Body Transformation. Lenaneo le phelela lebitso la lona, o hlile o fetola 'mele oa hau. Mohaho ona o na le ho ikoetlisa ka makhetlo a mabeli. Thuto ea mantlha e nka hora e le 'ngoe' me ke a motswako o thata oa mojaro oa aerobic le motlakase. Mokoetlisi o sebelisa boikoetliso bo sebetsang bakeng sa ho chesa likhalori tse ngata le ho ntlafatsa liforomo tsa hau. Haeba ha u so lokele liteko tse joalo, leka thupelo e bonolo ea metsotso e 15 ho tsoa mohahong ona.
Bala ho eketsehileng ka Kakaretso ea Workout ea 'Mele ea' Mele…
3. 'Mele oa ho qetela oa Cardio
Koetliso e 'ngoe e mabifi ea Bob Harper bakeng sa' mele oohle - ona ke 'mele oa Ultimate Cardio. Lenaneo le na le letoto la boikoetliso bo potlakileng bakeng sa libaka tsohle tse nang le mathata: matsoho, mokokotlo, mpa, marao le dirope. Ha ho karolo ea 'mele e ke keng ea lula e sa tsotelloe. Koetliso e nka hora e le 'ngoe' me e etsahala ka lebelo le matla la lipapali tsa banana le tlatsetso ea mojaro o tsitsitseng. Hape Bob o maketse: lenaneo le kenyelletsa khetho ea metsotso e 1 ea videothreesome bakeng sa ba batlang ho tlisa sebopeho se setle sa letheka le maraong.
Bala haholoanyane ka Ultimate Cardio Body…
4. Core e Tabohileng ka ho Felletseng
Haeba u batla ho bua hantle ka mahlakore le mafura a mpa, leka lenaneo ka botlalo. Ena ke boikoetliso bo phahameng ho aha abs e bataletseng. U tla sebetsana le likarolo tse peli. Ho ikoetlisa ka matla ho tla u thusa ho matlafatsa mesifa ea mpeng le pelo ea pelo - ho chesa mafura le ho hloekisa mahlakore. Thuto e nka metsotso e 50 mme e etsahala ka lebelo le matla haholo. Haeba o batla ho hong ho hokahaneng, Bob o ile a etsa nyeoe ena nako e khuts'oane bakeng sa boralitaba, e kenyelelitsoeng lenaneong.
Bala haholoanyane mabapi le Ripally Ripped Core…
5. Melao ea Letlalo
Melao ea Skinny - sete ea boikoetliso bo tsoang ho Bob Harper, e etselitsoeng likhoeli tse 3. E na le lihlopha tse 17 tsa maemo a fapaneng a bothata: bakeng sa mesifa ea mantlha, li-crunches, cardio, matla le yoga. Monyetla o moholo oa koetliso ke oa bona Nako e khuts'oane: metsotso e 10-30. Leha ho le joalo, esita le ka nako e khuts'oane joalo o tla khona ho fana ka bohloko bo sithabetsang boima bo fetelletseng - matla a koetliso a holimo haholo. Hona joale u ka lebala ka lebaka la ho hloka nako ea ho ikoetlisa. Short videothreesome from Bob, ha e na thuso.
Bala ho eketsehileng ka Melao ea Letlalo…
6. Mollo o Motšo
Ena ke moaho o matla haholo, o ntlafalitsoeng ke Bob Harper hammoho le Daily Burn, e ikhethang ka taba ea ho ikoetlisa ka marang-rang lapeng. Black Fire ke e 'ngoe ea mananeo a thata ka ho fetisisa malapeng. Litlelase li qetile metsotso e 30 'me li ipapisitse le sistimi ea HIIT (koetliso e phahameng ea nako). Karolo e ka sehloohong ea lenaneo ke hore boitlhakiso li etsoa ka lebaka. Kamora 'boikoetliso bo bong le bo bong, o tla rekota palo ea ho pheta-pheta khafetsa ho otla lirekoto tsa hau. Ke mokhoa ofe o tla u thusa ho ikoetlisa ka botlalo. Mollo o Motšo o etselitsoe libeke tse 8.5.
Bala haholoanyane ka Mollo o Monyane…
Ka kopo elelloa hore boithapollo bohle Bob Harper bo kenyelelitsoe ho ikoetlisa ka matla ka li-dumbbells. Haeba o so lokele ho jara boima bo boholo, nka boima bo fokolang (1-1. 5 kg) mme o bo eketse butle butle ha ho hlokahala.
Boemo ba likhakanyo tsa mananeo a hlahisitsoeng Bob Harper ka ho rarahana (ho tloha ho bonolo ho isa ho rarahaneng):
- Phetoho ea Moqali oa Boima ba 'mele
- Core e Rohotsoeng ka ho Felletseng
- Kakaretso ea boithapollo ba 'mele
- 'Mele oa ho qetela oa Cardio
- Melao ea Letlalo
- Mollo o Motšo
Bona hape: kakaretso ea koetliso eohle e tsebahalang ea Shaun T.