Tse ka Hare
Boot Camp ke lenaneo le lokollotsoeng ke Bob Harper mmoho le bankakarolo ba lenaneo la "The Loser Bigger". Mohlala, mabatooa Bob a tla bontša joang ho fihlela setšoantšo se setle leha e na le lisebelisoa tsa eona tsa tlhaho.
Tlhaloso ea lenaneo Bob Camp ea Bob Harper (The Biggest Loser Workout)
Boot Camp ke mokhoa o rarahaneng oa ho ikoetlisa ka nako e khuts'oane ho ntlafatsa 'mele oa hau. Lihlopha li ipapisitse le motsoako oa likarolo tsa motlakase le linako tse phatlohang tsa pelo, eo o tla chesa mafura, ho potlakisa metabolism le ho matlafatsa mesifa ea 'mele. Hammoho le Bob Harper, lenaneo le bonts'a bankakarolo ba lenaneo "Lahlehelo e Kholohali". U ka fihlela litholoana tse hlakileng ka libeke tse 6 tsa koetliso!
The rarahaneng e na le likarolo tse 'maloa:
- Ho futhumala (metsotso e 5)
- Lekala la 1 (metsotso e 20)
- Lekala la 2 (metsotso e 15)
- Lekala la 3 (metsotso e 10)
- Ho otlolla ho qetela (metsotso e 5)
Kakaretso ea boikoetliso bohle Bob Harper
Barutuoa ba Bob Harper ba bonts'a liphetoho tse 'maloa tsa boikoetliso (ho tloha ho tse bonolo ho isa ho tse rarahaneng), ka hona o ka khetha khetho e nepahetseng ho u feta. Bakeng sa boikoetliso o tla hloka li-dumbbells (1.5 ho isa ho 3 kg), 'me ka boikhethelo le ho ikamahanya le bolo ea bongaka le bongaka (empa eseng hakaalo). Sebaka se rarahaneng se loketse ba qalang ka bobeli le moithuti ea nang le boiphihlelo, o tla khona ho ikamahanya habonolo le boemo ba hau.
Lenaneo e nka libeke tse 6, nakong eo o tla fetola mmele oa hau mme o matlafatse mamello ea hau ea mmele:
- Beke ea 1-2: boemo ba 1
- Beke ea 3-4: boemo ba 1 + ba 2
- Beke ea 5-6: boemo ba 1 + ba 2 + ba 3
Kamehla qala lihlopha ka ho futhumala le ho fela ka ho otlolla.
Melemo le likotsi tsa lenaneo
melemo:
1. Thepa e loketse ba qalang le ba qalang ho ithuta kamora khefu e telele.
2. Lenaneong lena, ho ikoetlisa ka matla ho kopantsoe le ho ikoetlisa bakeng sa boima ba 'mele bo phahameng le ho lokisa libaka tse nang le mathata.
3. Lenaneo le arotsoe hantle ka maemo a bothata. Pele u tla etsa metsotso e 20 ka letsatsi, ebe 35 mme qetellong metsotso e 40 ka letsatsi.
4. Nakong ea koetliso ho bonts'a mefuta e 'maloa ea boikoetliso: bakeng sa ba qalang le ba tsoetseng pele.
5. Lenaneo le kenyelletsa bankakarolo ba lenaneo la "The Loser Loser" le qalileng ho theola boima ba 'mele ka boima ba 100+ kg. E ea fana tšusumetso e eketsehileng ho etsa complex.
6. Leha o le teng nakong ea tlelase mme o sebelise bolo ea expander, o tla khona ho iphelisa ka li-dumbbells feela. E mong oa banana o bonts'a mofuta o mong ntle le ts'ebeliso ea lisebelisoa tse ling.
tlhoka mesola:
1. Lenaneo le fana ka ts'abo. Haeba u sa nke sebaka sa boikoetliso litepising kapa u khethe boikoetliso bo fapaneng.
Complex Boot Camp e ts'oanang le lenaneo la Bob Harper kapa, mohlala, Jillian Michaels. Leha ho le joalo, ba e ncha ho kapa feela batla ho fapafapana Workouts hao, e tla lumellane ka tsela e molemohali.
Hape bala: Likanale tse 10 tse tummeng tsa youtube mabapi le ho ikoetlisa lapeng ka Serussia.