Tse ka Hare
Bob Harper o entse letoto la mananeo a atlehang Inside Out Methodseo se tla o thusa tlisa mmele wa hao ka sebopeho se phethahetseng. Re hlalositse ka botlalo litlhakiso tsohle ho tsoa thupelong, ka hona sengoloa sena se etselitsoe kakaretso e khuts'oane ea meaho. Ho lihokela, o tla khona ho fumana litlhaloso tse qaqileng tsa mananeo ebe o khetha mosebetsi o nepahetseng ka ho fetesisa.
Mananeo ohle Bob Harper ho tsoa Inside Out Method
1. 'Mele oa Cardio o khabisitsoeng le o betliloeng
Haeba u le boteng ba lisebelisoa tse kang boima ba 'mele, tsoela pele' me u qale lenaneo la koetliso la 'Mele o betliloeng oa Bob Harper Cardio kapa. Koetliso e phahameng ea nako le litekanyo e tla u thusa fokotsa boima ba 'mele le ka nepo ho matlafatsa mesifa ea gluteal, lumbar le morao. Haeba o lakatsa, o ka kenya kettlebell sebakeng sa dumbbell, empa ntlheng ena, bokhoni bo tla fokotseha. Lithupelo ka bobeli li nka metsotso e 50, kahoo ba qalang ho tla ba thata ho li mamella.
Bala ho eketsehileng ka 'Mele o betliloeng le Cardio Shred ..
2. Yoga bakeng sa Mohlabani
Yoga ke tsela e ntle ea ho matlafatsa mokokotlo le ho ntlafatsa ho otlolla. Bob Harper o fana ka khetho ea matla ho yoga, e tla u thusa ho etsa hore setšoantšo se phethahale. O sebelisa li-asanas tse tsebahalang haholo, empa ka lebaka la lebelo le matla la lihlopha, koetliso ea Yoga bakeng sa Mohlabani e sebetsa haholo ho feta yoga e tloaelehileng. Bakeng sa lihlopha u ke ke ua hloka lisebelisoa tse ling, e leng monyetla o mong oa lenaneo.
Bala ho eketsehileng ka Yoga bakeng sa Mohlabani ..
3. Bob Workout
Bob's Workout e na le ho ikoetlisa halofo ea hora: e 'ngoe bakeng sa' mele o kaholimo le 'mele o tlase. Lenaneo Bob Harper le hahiloe hodima boitlhakiso ba matla, bo tlatselletsoang motsamao oa aerobic ho chesa likhalori le mafura. Bakeng sa litlelase ntle le li-dumbbells o tla hloka kettlebell le sethala sa bohato. O ka kopanya boikoetliso ka bobeli mme o etsa hora e le 'ngoe. Kapa u li fetole, ka letsatsi le leng u rarahane le 'mele o kaholimo, ka letsatsi le leng e rarahane bakeng sa mmele o tlase.
Bala haholoanyane ka Bob's Workout ..
4. 'Mele Rev Cardio Conditioning
'Mele Rev Cardio Conditioning e ipapisitse le boikoetliso ba' mele bo u thusang ho chesa likhalori tse ngata haholo mme o lebise ho molumo oa mesifa. Thupelo ena e kenyelletsa ho ikoetlisa habeli. Sehlopha se ka sehloohong se nka hora e le 'ngoe' me se na le boikoetliso boo kenyeletsa lihlopha tse 'maloa tsa mesifa bakeng sa ho sebetsa hantle. Boikoetliso ba bobeli bo nka metsotso e 25 'me bo kenyelletsa boikoetliso bo bongata mabapi le ho leka-lekana le tšebelisano-'moho: bo etsahala ka mokhoa o phutholohileng haholoanyane hape bo loketse ba qalang.
Bala haholoanyane ka Body Rev Cardio Conditioning ..
5. Pure Burn Super Matla
Haeba u batla ho aha 'mele o matla oa mesifa, joale tsepamisa maikutlo lenaneong ke Bob Harper Pure Burn Super Power. E rarahaneng koetliso ea matla a boleng le li-dumbbells e tla u thusa ho theha sebopeho se mosesane se mosesane. Ntle le moo, o tla ithuta boikoetliso ba mantlha bo nang le litekanyo tsa mahala ho matlafatsa mesifa ea 'mele oohle. Thupelo ena e kenyelletsa koetliso e khuts'oane ea metsotso e 15, e loketseng ba qalang ho etsa koetliso ea motlakase.
Bala haholoanyane ka Pure Burn Super Strength ..
E mong oa babali ba sebaka sa rona sa marang-rang o ile a tloha tlhahlobo e khuts'oane ea ho rarahana ha mananeo a tlisitsoeng ho tsoa ho Inside Out Method. E kenyelletse sengoloeng hobane e na le tsebo ebile e na le thuso.
Ke ithutile mananeo ohle ho tsoa Inside Out Method. Pele ho tsohle, ho lokela ho hlokomeloe hore koetliso ea Bob e tla lumellana ke boiphihlelo feela ba ho sebetsa ho, ho qala ka leeto la hau la boikoetliso, ka maikutlo a ka, ha ho na thuso. Leha ho le joalo, mananeo a Bob Harper a fapana ho fapana ka ho rarahana. Ke ne ke tla li bōpa joalo (ho tloha bothateng bo batlang bo le tlase, ho bonolo ho ba thata):
- Cardio Shred
- 'Mele o betliloeng
- Boikoetliso ba Bob
- 'Mele Rev Cardio Conditioning
- Pure Burn Super Matla
Yoga ea matla tekanyetsong ea hau ha ea ka ea e-ba mofuta o ikhethang oa mojaro oo ke o ratang, yoga ha e bonolo. Hape ke ile ka bapisa boikoetliso ba mantlha feela: lithuto tse fokolang tsa bonase, tseo ka linako tse ling li eketsang lenaneong la Bob, li ne li sa nkuoe.
Bona hape: Kakaretso ea boikoetliso bohle Bob Harper - karolo ea pele.