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BeFit In 30 Extreme Workouts ke mokhoa o rarahaneng oa koetliso e matla ea nako le li-dumbbell tse entsoeng ho fokotsa boima le ho ntlafatsa boleng ba 'mele. Lenaneo lena le mahala ebile le fumaneha ka bolokolohi ho YouTube.
Tlhaloso ea lenaneo BeFit In 30 Extreme Workout
Lenaneo le entsoe ke portal ea boikoetliso ka ho khetheha BeFit ho ntlafatsa sebopeho sa hau le ho ntlafatsa boleng ba 'mele. Sebaka se rarahaneng se na le koetliso e matla ea nako e shebaneng le nts'etsopele ea matla, matjato le mamello. U tla chesa mafura, u matlafatse mesifa 'me u theole' mele ka ho ikoetlisa ka metsotso e 20 mahala.
Litlelase li rutoa ke litsebi tsa boikoetliso le bakoetlisi ba netefalitsoeng Scott Herman le Susan Becraft. Ba tla u tataisa lenaneo la likhoeli tse tharo ka khalendara e lokiselitsoeng ea koetliso. Matsatsi a 90 o tla khona ho theola boima ba 'mele, ho chesa mafura a' mele, ho potlakisa metabolism le ho fumana litholoana tse ntle. Matsatsi a mang le a mang a 30 boemo ba bothata ba thupelo bo tla nyoloha, ka hona o tla hatela pele mme o ntlafatse bophelo ba hau ba 'mele.
Burn to the Beat: ho ikoetlisa ka nako e khuts'oane bakeng sa 'mele o felletseng ho tsoa BeFit
Mohaho ona o hahiloe holim'a motsoako oa koetliso ea aerobic le matla. Sebopeho sa BeFit In 30 Extreme Workouts se kenyelletsa video e 9 e fapaneng: tse tharo ntlheng e ngoe le e ngoe. Liikoetliso tsohle li nka metsotso e ka bang 20. Bakeng sa boikoetliso o tla hloka li-dumbbells, khetha boima bo ipapisitseng le bokhoni ba bona ho tloha ho 1.5 kg le holimo. Lenaneo le tsoang ho BeFit le loketse bakeng sa boemo ba lipakeng le holimo.
BeFit In 30 Extreme Workouts ke boikoetliso bo thata bo rarahaneng ka boitlhakiso ba khale bo tloaelehileng, haele nakoana feela. Ka sebele ba 'maloa ba tla e qeta matsatsi a 90, empa ho fapana le moo, lihlopha tsena li tla u lekana hantle. Bakoetlisi Scott le Susan ho ke ke ha thoe ke bona feela ba khothatsang, empa ba etsa mosebetsi oa bona hantle.
BeFit e rarahaneng ho Workouts e 30 e Feteletseng
Khalendara ea lihlopha e nka hore o tla koetlisa makhetlo a 4 ka beke. Haeba u sa rera ho latela lenaneo ka likhoeli tse 3, u ka khetha thuto e arohaneng, ho latela litlhoko tsa hau. Rea u hlahisa Tlhaloso ea livideo tsohle tse robong, e kenyelletsang BeFit In 30 Extreme Workout.
Seboka ka seng se kenyelletsa mekoloko e mengata ea boikoetliso, boikoetliso bo nka metsotsoana e 60 mme ha bo phetoe. Le koetlisong e shebaneng le bothata bo itseng haholo-holo e ama 'mele oohle.
Lekala la pele (Level 1)
1. Kakaretso ea boithapollo ba boima ba 'mele
Nako boithapollo ba pelo ho chesa mafura le ho eketsa mamello. E kenyelletsa mekoloko e meraro ea boikoetliso bo 3 ka 'ngoe, phomolo lipakeng tsa boikoetliso - metsotsoana e 3. Kamora makhetlo a mararo ho u emetse litlhahlobo tsa bonase tse 30 bakeng sa mesifa ea mpa. Thepa ha e hlokehe.
boitlhakiso: Maqhubu a Phahameng, Jumping Jacks, Burpees, Skaters, Squat, Hop, Toe Jumps, Heisman, Maoto a Chesang, Lithaba Tsa Lithaba, Libaesekele, Floor Wipers.
2. Ho chesa mafura le ho ikoetlisa ka Abs
Ho ikoetlisa bakeng sa ho chesa mafura le ho matlafatsa mesifa ea mpa. E kenyelletsa mekoloko e mene ea boikoetliso bo 4 ka 'ngoe e nang le phomolo ea metsotsoana e 3 lipakeng tsa boikoetliso. U tla etsa likhetho tse fapaneng tsa boikoetliso bakeng sa mokokotlo: ho ema, ho robala ka mokokotlo, maemong a bareng. U tla hloka li-dumbbells tse peli.
boitlhakiso: Curtsey Lunge, Push Up to Side Plank, Alternating V-Up, Lateral Shuffle, Squat, Deep Lunge Alternating Press, Side Plank Kick Out, Deep Lunge Chest Fly, Plank Fire Hydrant, Libaesekele, Ty Flips, Plank Kantle Knee Drives, Tafole holimo .
3. Boikoetliso ba leoto, ba serope le ba letheka
Lenaneo le hatisang 'mele o tlase: maoto, dirope le marago. Ho kenyelletsa mmele oa hau o kaholimo le mokokotlo. Lenaneo le tla ba le mekhahlelo e meraro ea boikoetliso bo 3 e ngoe le e ngoe e nang le phomolo ea metsotsoana e 3 lipakeng tsa boikoetliso. Qetellong, re u emetse litlhahlobo tse 'maloa tsa mesifa ea mpa. U hloka li-dumbbells tse peli.
boitlhakiso: Squat Press, Stiff-Leg Dead Lift, Bent Over T-Row, Split Squat, Bent Over Alternating Row, Lateral Squat, Alternating Reverse Lunge, Reverse Fly Ka Leoto le Phahamisang, Ba Sesang, Bafetoheli ba Russia, Litsela Tse Ling Tsa Leoto.
Mokhahlelo oa bobeli (Level 2)
4. Kakaretso ea Boikoetliso ba 'mele
Videothreesome bakeng sa ho chesa mafura le nts'etsopele ea mamello, E nang le boikoetliso ba 'mele, plyometric le boikoetliso bo sebetsang. Sehlopha se kenyelletsa mekhahlelo e meraro ea boikoetliso bo 3 ka 'ngoe, lipakeng tsa boikoetliso li tlameha ho phomola metsotsoana e 3. Ho hlokahala hore ho hlokahale hore ho be le libuka.
boitlhakiso: Skier Jumps, Groiners, Plank Push-Ups, Double Tuck, Lateral Shuffle Drop, Hop Hop Tuck, Planks Salute, Butt Kicks, Fast Feet Sprawl, Salute Groiners.
5. Ho ikoetlisa ha Cardio Ab Blast
Ho ikoetlisa ka khutso bakeng sa mesifa ea mantlha ea mpa le mojaro o eketsehileng karolong e hodimo ya mmele. E kenyelletsa mekhahlelo e meraro ea boikoetliso bo 3 e ngoe le e ngoe e nang le phomolo ea metsotsoana e 3 kamora boikoetliso bo bong le bo bong. Kamora mekoloko e meraro u tla ba le litlhahlobo tse 30 tsa bonase. U tla hloka li-dumbbells tse peli.
ho ikoetlisa: Triple squat w/ Dumbbell, Sututsa Up ho Polank, Side Crunch, Lateral Leg Touch, Sefuba Tobetsa, Side V-Ups, Star Lateral Planks, Alternating Leg Flys, Triple Crunch, Elbow Plank Hold, Superman.
6. Koetliso e tlase ea 'mele
Lenaneo le hatisitsoeng haholo ho mmele o tlase, empa o tla kenya letsoho mokokotlong, matsoho le mahetla. E kenyelletsa mekhahlelo e 4 ea boikoetliso bo 3 ka 'ngoe, lipakeng tsa boikoetliso phomolo ea metsotsoana e 30. Lekhetlo la ho qetela ho sebetsa khatisong. U tla hloka li-dumbbells le setulo.
ho ikoetlisa: Khatiso ea pele ea squat, Leoto le le leng la bafu le phahamisitsoeng, Renegade Row, Bulgaria Split Squat, Bridge W / Pull-Over, Plank W / Row & Fly, Reverse Lunge, Alternating Lateral Lunge, Alternating Squat, Renegade Freaks, Static 90 Degree Hold, Oblique Swivel.
Boemo ba boraro (Level 3)
7. Ho ikoetlisa ka ho feteletseng ka mafura a 'mele
Nako e kholo boithapollo ba pelo bakeng sa 'mele oohle o sebelisang motswako oa boikoetliso bo sebetsang, ba plyometric le ba aerobic. Lenaneo le tla ba le mekhahlelo e meraro, boikoetliso bo 3 ho e ngoe le e ngoe, lipakeng tsa boikoetliso bo bong le bo bong ba metsotsoana e 4. U tla hloka dumbbell e le 'ngoe.
boitlhakiso: Push Jerks, Squat Jump, High Knee Touches, Burpees To Push Up, Single Strike, Single Leg Tuck, Mountain Climbers to Burpees, Plank Tuck-Ins, Power Jacks, Alternating Snatch, Plank with Rotation, Rotating Jump Lunges, Leoto le le leng Tšoara.
8. Extreme Power Sculpt Workout Lower Body
Lenaneo la karolelano le kenyelletsang boikoetliso ba matla le boikoetliso le boikoetliso bo matla ba plyometric ho phahamisa lebelo la pelo le mafura a tukang. U tla fumana mekhahlelo e mene ea boikoetliso bo 4 ho e 'ngoe le e' ngoe, pakeng tsa boikoetliso bo bong le bo bong ba metsotsoana e 4. Ho boetse ho na le litlolo tse ngata joalo ka boikoetliso bo fetileng, empa ho na le boitlhakiso ho sebetsa mesifa. U tla hloka li-dumbbells tse peli.
boitlhakiso: Jump squat, Dumbbell Swing, Jerk, Row, Plank Retraction, alternating switch Lunge, Lateral Bounding Hops, Bilateral Snatch Lunge, Single-Leg Cross Behind, Borokho ba Borokho, Tuck Jumps, Jump Shrugs, Sumo Hold.
9. Extreme Cardio Abs Fat phatloha hoo Workout
Koetliso ena ea Cardio e kenyelletsa ho hatisa mosebetsi oa Cora. Ntle le ho ikoetlisa ka matla, o tla matlafatsa mesifa ea mpa ka boikoetliso le ho ema le ho paqama fatše. Video e kenyelletsa mekhahlelo e meraro ea boikoetliso ba 3 ka 'ngoe. Pakeng tsa boikoetliso ho tla ba le phomolo ea metsotsoana e 4. U tla hloka dumbbell e le 'ngoe.
boitlhakiso: Plie Jump Squat, Holimo ho ea tlase, Matla Up, Power V-Up, Swing 90 Turns, Jump Side Kick, Hlohlelletsa Pot Lunges, Likepe Rotations, Marussia, Push-Up Jack, Frogger, X-Out, Isometric Ab Rocker.
U ka khetha livideo ka bomong kapa ua ea khalendareng. Ho ikoetlisa khafetsa le BeFit In 30 Extreme Workouts ho tla u thusa ho u atametsa haufi mefuta e loketseng.
Hape bala: Ho ikoetlisa ka katleho ho tsoa ho makareche a fapaneng Daily Burn
Lenaneo le ikemiselitseng, Ho hola ha molumo le mesifa, Ho ikoetlisa ka nako ea li-dumbbells