Butts le Guts - ena ke koetliso e sebetsang e fapaneng ea ho sebetsana le libaka tsa mantlha tsa "basali". Kate Friedrich o thehile sete ea boitlhakiso bakeng sa ho ithuta ka botlalo ya mesifa ya ka mpeng, maoto le glutesho tlisa mmele wa hau ka sebopeho se phethahetseng.
Tlhaloso ea lenaneo Butts le Matšoafo
Kate Frederick mohlomong o na le likhetho tse kholo ka ho fetisisa tsa koetliso bakeng sa 'mele o tlase. Butts le Guts ke sete ea boitlhakiso e tla u thusa tiisa matsuane, tlosa cellulite liropeng, ho fihlela ho tiea ha maoto. Hape, mokoetlisi o kentse karolo ea livideo bakeng sa makhapetla ho u thusa ho tlosa makhopho ka mpeng le mahlakoreng. Lenaneo le kenyelletsa feela boitlhakiso ba khale ba ho ikoetlisa bakeng sa libaka tsa mathata ntle le pelo e matla, ka hona boikoetliso bo ka bitsoa tšusumetso e tlase.
Lenaneo Butts le Guts e nka metsotso e 78 'me e na le likarolo tse' maloa:
- Ho futhumatsa (metsotso e 6) ho futhumatsa mesifa eohle ea 'mele.
- Standing Glute Work (metsotso e 31): boitlhakiso bakeng sa lirope le marao, tse etsoang ho tloha boemong bo emeng ka thuso ea mekhahlelo e meng (liphetoho tse fapaneng tsa mats'oafo le li-squats).
- Fllor Work (metsotso e 19): boitlhakiso bakeng sa lirope le marao ho moseme ka boima ba maqaqailana.
- Core (14 min): boikoetliso bakeng sa mokokotlo oa hau ho Mat ka dumbbell.
- Otlolla (metsotso e 8): ho otlolla mesifa eohle kamora ho ikoetlisa
Bakeng sa lithuto, uena e tla hloka lisebelisoa tse ling: li-dumbbells (2-4 kg) molamu, fitball, sethala se phahameng sa mehato, lebanta le rekereng, boima ba leqaqailaneng. Joalokaha u bona, ke lenaneo le le leng feela leo u hlokang Arsenal ea lisebelisoa tsa lipapali. Kate Friedrich hangata o sebelisa lisebelisoa tse fapaneng ho ikoetlisa ho fetisoe ka nepo kamoo ho ka khonehang. Li-Butts le Guts tse rarahaneng li loketse koetliso ea boemo bo mahareng le bo tsoetseng pele.
Melemo le likotsi tsa lenaneo
melemo:
1. Ena ke boikoetliso bo tloaelehileng ba ho sebetsa libakeng tse nang le mathata. U tla sebetsa ho ntlafatsa boleng ba mmele wa hao ka ts'ebeliso ea lisebelisoa tse ling tsa lipapali.
2. Butt le Guts ke e 'ngoe ea li-program tse sebetsang hantle haholo bakeng sa mmele o tlase, empa sebaka sena ke basali ba manganga ho fetisisa.
3. Kate Frederick o ne a hlokometse mesifa ea mpa: karolo ea makhapetla fatše e tla u thusa ho felisa mameno a hloiloeng ka mpeng.
4. Kate o sebelisa boitlhakiso ba khale ho sebetsa libakeng tse nang le mathata: li-squats, mapheo, borokho ke ba li-glute, mapolanka, li-crunches, ho phahamisa leoto maemong a bonolo le ka maoto 'ohle a mane. Ha ho na boikoetliso ba liteko, ke boikoetliso bo netefalitsoeng le bo tloaelehileng feela.
5. Lenaneo le fana ka boithuto bo felletseng ba mesifa e shebiloeng e sebelisa litekanyo tsa mahala, mabanta a rekereng, bolo ea boikoetliso le litekanyo. Ha ho na libaka tse maotong le likotleng tse ke keng tsa sala ntle le tlhokomelo.
6. E rarahaneng e ne e sa kenyelletsoa ho ikoetlisa ka boikoetliso, ka hona e loketse le ba sa rateng pelo.
tlhoka mesola:
1. Bakeng sa ketsahalo ena u tla hloka sete ya lenane le eketsehileng.
2. Ha ho na boikoetliso bo lekaneng ba aerobic ho phahamisa pulse, empa matla a mosebetsi ona a ke ke a reoa lebitso. Ka hona, Butts le Guts li ka sebelisoa e le Tlatsetso morerong oa ka oa thupelo, empa eseng joalo ka ts'ebetso e ikemetseng.
Leha ho le joalo, haeba u batla e tumme ho sebetsa ka maoto le liphakoe tse bobebe, le ho eketsa mojaro mesifeng ea mpa, li-Butt le Guts e tla ba tlatsetso e ntle ntlong ea hau. Kate Friedrich o fana ka lenaneo la boleng ba ho felisa ka botlalo libaka tsa mathata.
Bona hape: X10 - 5 koetliso e chesang mafura le Kate Friedrich.