Tse ka Hare
Love ho ikoetlisa ka bokhutšoanyane? Ebe u leka lihlooho tsa lithuto tsa Burn to the Beat tse etselitsoeng ho ntlafatsa sebopeho sa hau, hlakisa lihlopha tsohle tse kholo tsa mesifa le ho tlosa mafura a mangata 'meleng.
Tlhaloso e akaretsang ea lenaneo la Burn to the Beat
Burn to the Beat - letoto la ho ikoetlisa ka nako e khuts'oane bakeng sa 'mele oohle ho tsoa ho mokoetlisi Kiera lashe (Keaira LaShae). Kira o tsebahala haholo blogger ea boikoetliso le sebini sa nakoana, sengoli sa lipina, tants'i le choreographer. O qetile nako e telele a sebelisana le portal ea ho ikoetlisa ka marang-rang DailyBurn, empa joale o se a iketselitse moralo oa eona oa Move. Seteishene sa hae sa youtube se na le bangolisi ba ka bang likete tse 500 le maikutlo a fetang limilione tse 40.
Hammoho le seteishene sa BeFit Kiera lashe se thehile letoto la lithuto tse sebetsang tsa Burn to the Beat. Ts'ebetso ena ea ho phatloha e tla u thusa ho fetola sebopeho, ho chesa mafura, ho fokotsa molumo. Program Burn to the Beat e neng e tšoere 'mino o morethetho o tukang, kenyeletsa boikoetliso bo tloaelehileng le choreography e bonolo ea metjeko ea Brazil le Latin. Boikoetliso bo matla le bo phutholohileng bo tla u fa maikutlo a matle mme bo tla thusa ho ntlafatsa mmele.
Leha ho na le leeme la ho tants'a Burn to the Beat - hona haholo-holo ke lenaneo la boikoetliso, ka hona, itokisetse ho ikoetlisa ho bopa mala a sephara, matsoho a toned le maoto a bopehileng hantle. Tloaelo ea HIIT-load e kopantsoe ka katleho le choreography ea sejoale-joale. Lihlopha tsohle li tšoaroa ka mokhoa oa karohano, ka hona o ka chesa likhalori tse ngata le mafura ka nako e khuts'oane. Kira o thabile haholo ebile o tataisa lenaneo hantle, o lula a khothatsa a be au lokisetse sethala.
Letotong la Burn to the Beat le kene Liikoetliso tse 12 tsa metsotso e 10-15. Li ke ke tsa u nka nako e telele empa li tla u lumella ho chesa likhalori tse ling tsa 150-250. U ka kenela lihlopha tse 'maloa lenaneong la halofo ea hora kapa la hora. Kapa eketsa lenaneo lena le lekhuts'oane leanong la hau la mantlha la boikoetliso. Videoframerate ea Kira Lasha e loketse boemo ba lipakeng le kaholimo. Bohareng ba sehlopha ho na le mojaro oa pelo le pelo.
Mananeo ohle ho tloha Burn ho Beat
Kahoo, letotong la Burn to the Beat ho kenyelletsa koetliso e tloaelehileng ea boikoetliso le lithupelo tse 4 ka ho sotha. Ba joalo haholo e sebetsa hantle bakeng sa ho fokotsa boima ba 'mele le ho fihlela palo e ntle ea lithane.
Boikoetliso ba 'mele Burn to the Beat (metsotso e 10)
1. Mokete oa Cardio Fitness
Koetliso ea karolelano ea nako e chitja. E kenyelletsa boitlhakiso bo latelang: li-squats tse qhomang, mangole a phahameng, burpee, jacks lateral, crunche-down crunches jj
2. Setšoantšo sa 'mele oa Cardio
Lenaneo la karohano le kenyeletsang boikoetliso ba 'mele le boikoetliso bakeng sa' mele oohle: squat, burpee with jump, push-up, skater, bear plank squat, ho eketsa maoto / matsoho a fapaneng, ho hloa lithaba, ho tlola matata, jj.
3. Ho ikoetlisa ka Cardio ka litekanyo
Ho ikoetlisa ha Cardio ka li-dumbbells bakeng sa molumo oa mesifa. E kenyelletsa boitlhakiso bo latelang: litebele, squat squat, lunges, press overhead, biceps / squat combo, jj.
4. Cardio Motjeko Abs
Lihlopha tsa Aerobic tse hatisang mesifa ea mpa, le makhapetla. Boikoetliso bohle bo etsoa ka mokhoa o otlolohileng: li sotha, li-crunche tse mahlakoreng, li-squats tsa pompo, meqolo ea letheka, li-crunches tse mahlakoreng, ho sotha ha 'mele, meqolo ea' mele, jj.
Ho ikoetlisa ho chesa ho ea ho Beat (metsotso e 10)
1. 'Mele Toning Afro Beat
Phello e tlase ea metjeko ea videothreesome e nang le morethetho o hlabang tlasa meropa ea Afrika.
2. Latin Fat Chesa Sizzle
Thuto ena e ipapisitse le choreography ea Latin America metjeko. E kenyelletsa ho sisinyeha ho hongata ha letheka, 'mele le mahetla.
3. Booty Burn ea Brazil
Lenaneo la motjeko bakeng sa mofeng o motle. Nakong ea lithuto tsohle, o tla sebetsa ka mafolofolo mesifa ea khanya ka ho etsa likarolo tsa metjeko ea Brazil.
Ho ikoetlisetsa motjeko: letoto la likhaohano tsa motjeko (metsotso e 15)
1. Booty Pop Cardio
Thuto e 'ngoe e shebaneng le' mele o tlase, empa e matla le ho feta. Videong ena, e tla sebetsa ka mafolofolo eseng feela maraong a hau, empa le seropeng.
2. Hip Hop Cardio
Ho ikoetlisa ka matla ho ipapisitse le metsamao e tsoang ho hip-hop le Rn-bi ea sejoale-joale. U tla fumana boikoetliso bo potlakileng haholo le ba tšusumetso bakeng sa metsotso eohle e 15.
3. African Dance Cardio
Metjeko e chesa ea Afrika ka metsamao e matla e kenyeletsang mesifa ea likarolo tse kaholimo le tse tlase tsa mmele.
4.Reggaeton Dance Workout
Videothreesome e ipapisitse le reggaeton - motjeko oa Latin America o kopanyang choreography ea reggae, danchall le hip-hop.
Ho otlolla (metsotso e 10)
1. Ho ikoetlisa ho ea tlase le ho ikoetlisa
Qhaneha le ho ikotlolla kamora ho ikoetlisa ka matla. U lula u khatholla mesifa eohle ho tloha holimo ho ea tlase 'meleng.
Ho ithabisa, ho ba mahlahahlaha le ho ikoetlisa ka katleho Burn to the Beat e tla ntlafatsa sebopeho sa hau le ho chesa mafura, 'Me joalo ka bonase e tla hlahisa polasetiki le motjeko. Ka mananeo a tsoang Kira Lasha o tla kopanela eseng feela ka katleho empa hape le ka thabo e kholo.
Bona hape: Country Heat: motjeko o ka theola boima ba 'mele ka Autumn Calabrese.