U batla ho fumana lenaneo le tla u thusa ho ntlafatsa 'mele oa hau ka libeke tse 6? Ebe u leka sete e ncha ea matla a phahameng, ho ikoetlisa ka phephetso bolo ea maoto Workout ho tsoa ho setsebi sa boikoetliso Andy Speer.
Tlhaloso ea lenaneo Anarchy Workout
Andy Speer ke mohapi bakeng sa Top Trainer, e tsamaisoang ke makasine oa Men's Health. Haufinyane tjena, o se a thehile "Anarchy", e kopanyang likarolo tse tharo tsa bohlokoahali ba boikoetliso: cardio, matla le mamello. Nka re'ng ka lenaneo lee? Andy o u lokiselitse boikoetliso bo bonolo le bo otlolohileng, boikoetliso ba 'mele le boleng ba motlakase, khetho e nepahetseng ea boikoetliso. Ts'ebetso ena e tsoetseng pele e tla u thusa ho senya mafura le ho etsa phomolo ea 'mele.
Mosebetsi o rarahaneng oa Anarchy Workout o etselitsoe libeke tse 6 bakeng sa libeke tse 3 mokhahlelong ka mong. E na le li-workout tsa mantlha tsa 6 (bakeng sa Cardio, matla le mamello) ka maemo a mabeli a bothata. Li lula li le teng metsotso e 30. Hape Andy o kenyelelitse koetliso e khuts'oane ea 2 ea metsotso e 15 bakeng sa abs le ho otlolla, tse etselitsoeng mekhahlelo ka bobeli.
- Karolo ea 1: Cardio
- Phase 1: Matla
- Phase 1: Mamello
- Karolo ea 2: Cardio
- Phase 2: Matla
- Phase 2: Mamello
- Pherekano Abs
- Phallo ea mahala
Bakeng sa ho koetlisa Matla le Mamello (Phase 2) o tla hloka li-dumbbells, bakeng sa lihlopha tse ling kaofela, lisebelisoa tse eketsehileng ha li hlokahale. Li-dumbbells tsa boima ba 'mele li khetha ho latela bokhoni ba tsona (ho tloha ho 2-3 kg kapa ho feta ho latela boemo ba hau ba ho itokisa, bakeng sa banna ba lipakeng tsa 5 kg). U ka sebelisa li-dumbbells tse 'maloa bakeng sa boikoetliso bo fapaneng, empa "Pherekano" e sebelisa para e le' ngoe. Ka Matla a 1 e mong oa barupeluoa o bonts'a boikoetliso bohle a sebelisa e 'ngoe ea dumbbell. Ho Mamello (Phase 2) e bonts'a boikoetliso ka dumbbell e le 'ngoe ntle le dumbbell ho hang.
Lenaneo e nka libeke tse 6, o tla sebetsana le kemiso e bonolo. Makhetlo a mararo ka beke etsa boitlhakiso ba mantlha ba metsotso e 3, makhetlo a 30 ka beke - metsotso e 2 ea boikoetliso, makhetlo a 15 ka beke - letsatsi la phomolo. Joalokaha u bona, ho thata ho bitsa sehlopha sa khalendara hore se ruile. Bakeng sa mokhahlelo o mong le o mong ke libeke tse 2, mohato oa bobeli oa mojaro o matla ho feta oa pele.
Boemo ba ho rarahana ho rarahaneng "Moferefere" bo loketse batho ba maemo a mahareng le hodimo. Mananeo a ke ke a hlalosoa e le a khathatsang haholo, a lumellana hantle matla, mojaro oa aerobic le o sebetsang. Morero oa lenaneo ha se feela ho chesa likhalori tse ngata ka metsotso e 30, empa le ho ntlafatsa matla a hau le ho lebisa molumo oa mesifa.
Haha 'mele o mesifa ka lenaneo le kopaneng la matla, Live to Fail
Melemo ea lenaneo:
- Ke lenaneo le phethahetseng le ts'episang ho chesa mafura le ho hlahisa 'mele ka tahlehelo ea molumo, empa ntle le ho lahleheloa ke mesifa.
- U tla sebetsa libakeng tsohle tse kholo tsa boikoetliso: Cardio, matla, mamello. Ho ikoetlisa ho arohana e le hore o ka eketsa moroalo o o loketseng.
- Mananeo a fela 15-30 metsotso. Ke eng e ka bang bonolo ho batho ba phathahaneng?
- Lenaneo le bonolo haholo: na u tla be u etsa matsatsi a 5 ka beke, ao ho 'ona ho itšetlehileng ka video e matla matsatsi a 3 feela.
- Litlelase li leka-lekane ka mokhoa o leka-lekaneng, 'me ke matla a kopaneng a aerobic le a sebetsang. Ha ho mosebetsi o rarahaneng ho feta, koetliso e fumaneha habonolo ebile ea utloahala.
- Bakeng sa lihlopha o hloka feela li-dumbbells eseng letho. Mme li-dumbbells li hlokahala feela bakeng sa video e le 'ngoe.
- Koetliso e phahameng ea nako e tsoang ho Andy Speer e tla u thusa chesa likhalori, potlakisa metabolism le ho eketsa mamello.
- Bothata bona bo kenyelletsa mekhahlelo e 2 ea bothata e tla u thusa ho hatela pele le ho ntlafatsa sephetho sa hau.
har'a ho theoha ha lenaneo Ha ho hlokahale hore u bue ka mefuta e mengata e fapaneng ea boikoetliso, joalo ka ha ho le joalo lithutong tsena tsa libeke tse ngata (ho ikoetlisa ka makhetlo a tšeletseng feela le tse peli tse khuts'oane). Lenaneo le loketse feela batho ba se nang mathata a bophelo bo botle le mamello e lekaneng ea ho ikoetlisetsa metsotso e 6 ka mokhoa oa cardio.
Andy Speer o tla u tataisa ka mokhoa o sebetsang oa Workout of Anarchy, oo u tla fumana litholoana tse ntle ka ona sebopeho se phahameng sa 'mele. Qala ho sebetsa 'meleng oa hau hona joale!
Bona hape: ACE HIIT: lenaneo le matla le felletseng le tsoang ho Chris Freytag.