Tse ka Hare
Leka Bob's Workout e tla u fa eona koetliso e phahameng ho fihlela litholoana tse ntle. Sebopeho se rarahaneng sa boikoetliso bo sebetsang bo tsoang ho Bob Harper se tla u thusa ho ntlafatsa likarolo tse fokolang le tse sa phethahalang tsa 'mele.
Tlhaloso ea lenaneo Bob Harper: Bob Workout
Video Bob's Workout ke letoto la boikoetliso bo shebaneng le lihlopha tse kholo tsa mesifa ea likarolo tse holimo le tse tlase tsa mmele. Koetliso e hahiloe motheong oa boikoetliso ba matla bo etsoang ka lebelo le potlakileng mme bo kopantsoe le metsamao ea aerobic. Lenaneo Bob Harper le u fa litholoana tse ntle ka nako e khuts'oane ka ho fetisisa. o tlosa boima bo feteletseng, o ntlafatsa metabolism, o chesa mafura mme o fihlela molumo oa mesifa.
Lenaneo la Bob's Workout le na le ho ikoetlisa ka metsotso e 30:
- Upper Body ('mele o kaholimo)boikoetliso ba li-biceps, li-triceps, sefuba le mahetla hammoho le boikoetliso ba cardio ho boloka litlelase tse phahameng tsa tempo.
- Ka tlase Body (mmele o tlase): e rarahane bakeng sa lirope le marao a nang le mefuta e fapaneng ea li-squats, hape e kopane le boikoetliso ba pelo.
Bakeng sa lihlopha u tla hloka lisebelisoa tse latelang: lipara tse 'maloa tsa li-dumbbells bakeng sa lihlopha tse fapaneng tsa mesifa, sethala sa mehato le boima ba boima ba mmele. Haeba o lakatsa, boima bo ka nkeloa sebaka ke boikoetliso ba dumbbell empa ka litekanyo li beha moroalo o eketsehileng ho palo e kholo ea mesifa. Haeba u rata sesebelisoa sena sa thupelo ea lipapali, sheba lenaneo la Bob Harper ka litekanyo.
Boikoetliso ba Bob Bobebe bo loketse batho ba maemong a mahareng le a tsoetseng pele a koetliso. O ka ea hora ka letsatsi makhetlo a 3 ka beke, o kopanya ho ikoetlisa ka bobeli. Kapa video e 'ngoe ea halofo ea hora, e etsa makhetlo a 5-6 ka beke. Ho ntlafatsa katleho ea koetliso eketsa ho lenaneo Bob Harper boikoetliso bo hloekileng, tse kang: Li-workout tse ntle ka ho fetisisa tsa cardio tse tla tšoanela motho e mong le e mong.
Melemo le likotsi tsa lenaneo
melemo:
1. Bob Harper o fana ka mojaro o matla oa ho phatloha bakeng sa 'mele oohle, o tla o thusa ho ntlafatsa palo ka nako e khuts'oane.
2. Lenaneo le na le koetliso 'meleng o kaholimo le o ka tlase, o lumellang ho sebetsa lihlopha tsohle tsa mesifa.
3. Ho Workout ea Bob ho kenyelelitsoe matla a sebetsang le boikoetliso ba ho fofa, ho fapanyetsana ho netefatsang boima ba 'mele le kholo ea mesifa.
4. Lenaneo le arotsoe likarolo tse peli tsa halofo ea hora, ka hona o tla etsa metsotso e 30 kapa lihora tse 1 ka letsatsi ho latela bokhoni ba hau.
5. Litlelase tse phahameng tsa temp le intervalnode lia thusa ho chesa likhalori tse ngata le ho ntlafatsa mesifa ea pelo.
6. Haeba o sa hloke ho matlafatsa mesifa ea matsoho, o ka etsa koetliso ea halofo ea hora feela bakeng sa lirope le likoti.
tlhoka mesola:
1. U tla hloka lisebelisoa tse eketsehileng: li-dumbbells tse 'maloa, sethala sa mehato, mme ka ho khetheha boima.
2. Lenaneo la batho ka koetliso e mahareng le e tsoetseng pele. Ba qalang ba ka mamella boikoetliso haeba u bo etsa ka lebelo le tlase le boima bo tlase.
Maikutlo ka lenaneo Boikoetliso ba Bob Bob Harper:
Workout ea Lenaneo la Bob e entsoe bakeng sa ho theola boima ba 'mele le ho theha' mele o matla oa mesifa. Koetliso ea matla Bob Harper e tla u thusa ho theha sebopeho sa litoro tsa hau.
Bona hape: Kakaretso ea boikoetliso bohle Bob Harper.