Boikoetliso ba Bunny Slope Beginner: likhoeli tse 2 bakeng sa ba qalang ho tloha Suski Lite

Haeba u sa tsoa qala ho ikoetlisa lapeng 'me u khetha lenaneo le bonolo bakeng sa ba qalang, leka sete e lokiselitsoeng ho leseli la Suski Ho ikoetlisa ha Bunny Slope. Koetliso ena ea libeke tse 9 ea ts'ebetso e tlase bakeng sa ba qalang, e fanoang mahala mahala kanaleng ea youtube ea ZuzkaLight.

Tlhaloso ea lenaneo the Bunny Slope from Suski light

Leseli la Zuzka (e mong oa litsebi tse tsebahalang haholo ka ho ikoetlisa lapeng), haholo-holo e fana ka boikoetliso bo matla ba tšusumetso e matla. Empa ho na le Suzanny e sebetsang hantle e tla u lumella ho ikoetlisetsa hae esita le bakeng sa ba qalang. Bakeng sa lithuto ho Bunny Slope Beginner Workout, ha o hloke boiphihlelo ba koetliso. Mohahong ona ho na le lihlopha tse bonolo tse tlase tsa tšusumetsoe thusang ho theola boima ba 'mele le ho felisa libaka tse nang le mathata. Lenaneo le loketse batho ba nang le boima bo feteletseng ba 'mele le batho ba phelang bophelo bo lutseng.

Sebaka se rarahaneng sa Bunny Slope se fana ka maikutlo keketseho e tsoelang pele ea ho rarahana. U qala ka boikoetliso bo bonolo ka ho fetisisa, empa ha u ntse u hola litlelase tsa hau tsa 'mele le mamello li tla thatafala le ho feta. Nakong ea libeke tse 9 u tla pheta boikoetliso makhetlo a 'maloa, ho tla u thusa ho ikamahanya le mojaro le ho lekola tsoelo-pele ea bona.

Ka kakaretso, lenaneo le kenyelelitsoe Koetliso e khuts'oane ea 20 metsotso e 15-25. Lenaneo ha le kenyeletse matsatsi a phomolo, o tla a etsa letsatsi le leng le le leng! Empa o seke oa ts'oenyeha leseli la Zuzka le sebelisa mojaro o bobebe, o tla thusa ho qoba boikhethelo. Ho ikoetlisa letsatsi le leng le le leng ho tla sebetsa hantle haholo ho fihlela sephetho sa boleng bo holimo bakeng sa likhoeli tse 2 tsa koetliso. Ka lebaka la moepa o rarahaneng oa Bunny, o tla theha Motheo o tiileng oa katleho e tsoelang pele ea khoebo.

Melemo ea lenaneo:

• E phethahetse bakeng sa ba qalang le ba qetileng nako e telele ba le hantle.
• Nako e khutšoanyane ea ho ikoetlisa (metsotso e 15-25).
• Lenaneo le tsoela pele ho rarahana (ho tloha livideo tse bonolo ho isa ho tse rarahaneng).
• Kameho e tlase ea boikoetliso ntle le ho qhoma.
• Ho na le khalendara e loketseng likhoeli tse 2.
• Lenaneo le kenyelletsa livideo tse 20 tse fapaneng.
• Sebopeho se tla u thusa ho itokisetsa koetliso e matla haholoanyane.

Bakeng sa lihlopha u tla hloka lisebelisoa tse ling: li-dumbbells 1-2 kg, fitball (bakeng sa livideo tse ling), sehlopha sa boikoetliso (bakeng sa livideo tsa morao-rao khoeling ea bobeli). Zuzka e khothaletsa butle-butle ho eketsa boima ba li-dumbbell ha o ntse o tsoela pele ka lenaneo, e tla o thusa ho fihlela ho feta sekolong.

Zuzanna e lumella litlelase ntle le ho futhumala, empa hopola, boleng bo futhumetseng pele koetliso e se e sa hlokahaleng. Kamora ho ikoetlisa, u se ke oa lebala ho otlolla le ho phomotsa mesifa kamora ho ikoetlisa.

Ho futhumala pele u ikoetlisa:

Ho otlolla kamora ho ikoetlisa:

Haeba u ingolisa ho webosaete ea semmuso ea Suski light, ho tla ba bonolo ho e beha leihlo tsoelo-pele thupelong. Zuzanna eu fa monyetla oa ho etsa ts'ebetso ea bona kamora thuto ka 'ngoe: palo ea ho pheta-pheta or nako e fetileng , ho ipapisitse le boikoetliso bo ikhethileng. Sebakeng sa hae sa marang-rang ho na le tafole e ikhethang e entseng litekanyetso tsohle tse lakatsehang. Sena se tla u lumella ho bona liphetho tsa hau ka ho hlaka.

• Ho ikoetlisa ka nako e nyane: # 1, # 2, # 3, # 7, # 8, # 9, # 10, # 11, # 12, # 13, # 17, # 18, # 19, # 20
• Koetlisa bakeng sa likhahla tse phahameng: # 4, # 5, # 6, # 14, # 15, # 16

Ho beha leihlo liphetho tsa hau khafetsa ho thusa ho qoba ho ema ha u ikoetlisa le ho tsoela pele khafetsa. Ntle le moo, e etsa hore o loanele ho fihlella boholo ba eona, boo ka ho hlakileng bo tlatsetsang ho tse ling ka potlako phihlello ea sepheo. Empa u ka latela video feela ntle le ho elelloa. Bona hape: Moqali ea rarahaneng ho tloha mabone a Suski bakeng sa maemo a mathomo le a mahareng.

Boikoetliso ba qalo ea Bunny Slope: livideo tsohle

1. Boithuto ba Bunny Slope # 1 (metsotso e 22)

Lisebelisoa: li-dumbbells.

• Litšepe le Maoto (Ballerina Knee up x 20 reps, Ballerina lengole ho ea morao x 20 leoto phahamisa, Back back leoto to front toe tap x 2x)
• Lihlomo, Mahetla le Morao (Boima ba 'mele oa Bunny x 20, x 20 Row Right, Bend Over Row x20)
• Abs (Khee Tuck x 20 e tšehetsoeng, Wag mohatla ho Maoto a Eketsehileng mahlakore a fapanyetsanang x 20, Baesekele x 20, Tafole e holimo Crunch x 20)

2. Boithuto ba Bunny Slope # 2 (metsotso e 25)

Lisebelisoa: li-dumbbells, setulo.

• Butt & Legs (lehlakoreng le kobehileng x 20 ho squat, ho Deadlift serethe phahamisa x 20 x 15/15 Stationary Lunge, deadlift, Side lunge x 20 alternating)
• Mokokotlo, mahetla le matsoho (Li-curls ho ea ho lateral phahamisa x 10, x 20 diagonal punch, Knee row x 20/20, sefuba sa khatiso x 20)
• Abs (x20 Lisekere, ka hare le ka ntle ho x20 mangole, Knee e tšoere lipalo tsa x 20 leoto ka leng, e phahamisa lepolanka x20)

3. Boithuto ba Bunny Slope # 3 (metsotso e 20)

Lisebelisoa: li-dumbbells, fitball.

• Ho khetha sekwere x 20
• Namane ea pele le ea morao 10/10 ea phahama
• Borokho x 20
• Lihlomo x 20/20
• Li-bicep curls bolo ea x x 20
• DB e kopane e phahamisa bolo ea 10/10
• Katoloso ea Tricep x 15
• Ho beha DB ho phahamisa x V 10/10
• Superman o phahamisa aletare e 20.
• Swiss ball hip hip tšela x 20
• Fetisa bolo x 10
• Ho khumama ka letheka ho Ntja ea linonyana x 20 alt

4. Boikoetliso ba Bunny Slope # 4 (metsotso e 17)

Lisebelisoa: li-dumbbells.

• Lunch e boima ba namane ea namane e phahamisa 10/10
• Borokho bo le bong ba leoto ho Windshield wiper 10/10
• Lisekere tse otlolohileng x 20
• Leoto le leng le khumameng le sutumelletsa x10 alt
• Serurubele x 10

5. Boithuto ba Bunny Slope # 5 (metsotso e 19)

Lisebelisoa: li-dumbbells.

• Serethe se phahamisitse Sumo Squat x 10/10
• Lehlakoreng la lehlakoreng squat x 12
• Deadlift ho ea holimo ho DB phahamisa x10
• Tloha x 10
• sekoti ho koala lengole t10 xXNUMX

6. Boithuto ba Bunny Slope # 6 (metsotso e 17)

Lisebelisoa: li-dumbbells.

• Squat & sotha ka holimo o tobetsa x 12 alt.
• Ho ea pele / morao lunge ka DB curl x 5/5
• Serethe se khumama (x5) ho khumama ho sutumetsa li-sets tsa x 6
• Ho khumama ka leoto ho phahamisa x 10/10
• Phahamisa ka mahetla (x5) / Butt lift (x5) x 5 sets

7. Boithuto ba Bunny Slope # 7 (metsotso e 16)

Lisebelisoa: ha ho hlokahale.

• Borokho x 20
• Ho sesa x 10 (ho phahamisa sefuba, ho phahamisa leoto le le leng)
• Borokho bo kahare le kantle x 20
• Serethe sa maoto a sefapano se phahamisa 20/20
• Borokho bo le bong ba leoto bo nang le Knee tuck x 20
• Wag leoto la mohatla le phahamisa x 20
• Lehlakoreng Crunch x 20/20
• Rala ho fihlela o khumama sutumetsa holimo x 10

8. Boithuto ba Bunny Slope # 8 (metsotso e 22)

Lisebelisoa: li-dumbbells.

• Phahamisa leoto la squat x 20
• Leoto le leng le le leng la lengole le khutlela morao ho ea ho lengole x 10/10
• Serope sa ka hare se phahamisa x 20/20
• Clam shell leg extensions x 20/20
• Tucks tucks x 20

9. Boithuto ba Bunny Slope # 9 (metsotso e 24)

Lisebelisoa: li-dumbbells.

• Mangole a ka pele a khumame x 10/10
• Phahamisa ba shoeleng / phahamisa ka pele / squat & tobetsa x 10
• Leoto le lekhuts'oane la Kneeling le phahamisa x 20 + 10 x stationary lunge (pheta ka leoto le leng)
• Dumbbell V-phahamisetsa ho Bridge x 20
• Li-crunches tsa criss-cross tse boima ba 'mele x 20

10. Boithuto ba Bunny Slope # 10 (metsotso e 20)

Lisebelisoa: li-dumbbells, fitball.

• Deadlift ho Squat e nang le bolo ka holim'a x 15
• DB mela x 15
• Sututsa hodimo x 15
• Leoto la Butterfly le phahamisa x 15
• Tobetsa sefubeng x 15
• Letheka le nang le boima le phahamisa x 15
• Criss Cross e boima x 16

11. Boikoetliso ba Bunny Slope # 11 (metsotso e 21)

Lisebelisoa: fitball.

• Circle squats e nang le bolo ea Switzerland x 10
• Monoana o emeng o ama x 10/10
• Lisebelisoa tse ka morao x 10
• Sututsa Ups x 10
• Swiss Ball hip e tšela x 10 alt.
• Bolo ea Switzerland ea hamstring curl x 10

12.Ho ikoetlisa ha Bunny Slope # 12 (19 mins)

Lisebelisoa: li-dumbbells, fitball.

• V - mohato oa squat o kobehileng / Deadlift x 10
• Ho khumama ka letheka ho hatisa x 20
• Ho khumama ka morao 20/20 (glutes)
• Mela e tšoanang ea bolo ea boikoetliso x 10
• Tsamaea u sutumetse bolo ea boikoetliso x 10

13. Boithuto ba Bunny Slope # 13 (metsotso e 19)

Lisebelisoa: li-dumbbells, fitball.

• Leoto la Weight Curtsy lunge le phahamisa x 10 alt.
• Sumo Squat e nang le "curl" ho ea holimo holima "x 10"
• Leoto la serurubele le phahamisa ho phahamisa bolo ea boikoetliso x 10
• Ho phahamisa letheka ho tobetsa sefubeng ka bolo ea boikoetliso x 10
• Leoto le phahamisa leoto x 10

14. Boithuto ba Bunny Slope # 14 (metsotso e 18)

Lisebelisoa: ha ho hlokahale.

• Phahamisa leoto la squat x 12
• Hip e phahamisa x 20 + 20 ka holimo
• Leoto la mangole le ts'ehetsang lepolanka le lehlakoreng la 10/10
• Ho khumama ha li-push up x 10
• Katoloso ea leoto ho lepolanka le phahameng x10 / 10

15. Boithuto ba Bunny Slope # 15 (metsotso e 19)

Lisebelisoa: li-dumbbells.

• Lehlakoreng la lehlakoreng la squat le serethe phahamisa x 10 e fapanyetsana
• Likarolo tse ka lehlakoreng tse kobehileng moleng oa x 10 li fapanyetsana
• Plank knee tuck push up x 10 maoto a fapanyetsana
• Li-squats tse khutlang x 10
• Rocky Lula Ups x 10

16. Boithuto ba Bunny Slope # 16 (metsotso e 17)

Lisebelisoa: Sehlopha sa rabara sa boikoetliso.

• Mohato oa lehlakoreng le lehlakoreng le matla a band x 12
• Sutumelletsa ho Plank x 10 v mohato
• Ho rala leoto ho phahamisa ka sehlopha sa matla 20/20
• Lisekere tse otlolohileng x 20
• Ho phahamisa mohiruoa oa Hip xx 20

17. Boithuto ba Bunny Slope # 17 (metsotso e 22)

Lisebelisoa: Banti ea boikoetliso ba 'mele, li-dumbbells.

• Lehlakoreng la matšoafo x 20 alt.
• Li-clams tse nang le sehlopha sa matla x 20/20
• Leoto le le leng le khumameng le sutumetse x 10/10
• Lehare le Phahameng kahare le Power Band 20/20

18. Boithuto ba Bunny Slope # 18 (metsotso e 19)

Lisebelisoa: Sehlopha sa boikoetliso, li-dumbbells, fitball.

• Phahamisa bafu ho serethe phahamisa x 15
• Lunge le emeng 15/15
• Ho khetha sekwere x 15
• Mehala ea Plank e Ts'ehetsoeng ea Hip x 20 alt. - qhekelloa
• Dummbell V-phahamisa ho Hip Raise ka bolo ea boikoetliso x 20 - crewed up
• Criss Cross Boima ba 'mele ka bolo ea boikoetliso x 20 alt.
• Fetisa bolo x 10
• Kneeling Heel e phahama ka Power band x 15/15
• Clams le Power Band x 20/20 (phahamisa lengole)
• Ho phahamisa letheka le sephara ka matla a sehlopha ho lula boima x 20

19. Boithuto ba Bunny Slope # 19 (metsotso e 14)

Lisebelisoa: Banti ea boikoetliso ba 'mele, li-dumbbells.

• Lift lifting (x3) ho ea lehlakoreng le leng squats (x3) ka matla a lihlopha x 10 disete
• Khutlela squat x 15
• Tsamaea / morao morao lunge 10/10
• Squat ebe o tobetsa x 15
• Sutumelletsa / 3 ntlha mangole tucks x 10 alt. maoto
• Clam ho lehlakoreng crunch 10/10
• Ho boima ba Hip Raise x 15 serethe

20. Boithuto ba Bunny Slope # 20 (metsotso e 23)

Lisebelisoa: li-dumbbells.

• Curtsy Lunge ho Squat x 20 alt
• Lehlakoreng le Kobehileng Holima Mola x 20 alt
• Balancing Squat to overhead Tobetsa x 20 alt.
• Santana Kneeling Push Up x 10
• Lisekere tse Hollow (x3) Lift Legs Lift x 20

If ke uena ea qalang, ho kgothaletswa ho ela hloko mananeo a latelang:

• Moqali oa 'nete: libeke tse 8 tsa boikoetliso bakeng sa ba qalang
• YOUv2 ho tsoa Leandro Carvalho: lenaneo le letle bakeng sa ba qalang!
• Boikoetliso bo tlase ba li-cardio ba 14 bo tsoang FitnessBlender bakeng sa ba qalang

Itokiselitse lenaneo bakeng sa ba qalang Ho fokotsa boima ba 'mele