Tse ka Hare
Kamora katleho ea Pump Workout lik'hamphani tse peli tse kholo ka ho fetisisa ho theheng koetliso ea boikoetliso Les Mills le BeachBody li ile tsa lokolla lenaneo Loantša: Mohlabani oa hoqetela. Haeba u lakatsa ho isa 'mele oa hau sebopehong se makatsang, koetliso ena e matla e tla u hopotsa.
Tlhaloso ea lenaneo le felletseng la Combat
Les mills - baetsi ba boithapollo ba lihlopha tsa boikoetliso tse tsebahalang lefatšeng ka bophara. E 'ngoe ke lenaneo la Combat ea' mele e ipapisitse le loantša lipapali le aerobics e matla. Ka 2013 Millsy ka ts'ebelisano le BeachBody o phatlalalitse mofuta o ikhethileng oa molaoli oa Battalion ho o etsa lapeng.
Loana: Mohlabani oa hoqetela ke e rarahaneng ea ho ikoetlisa ka makhetlo a 'maloaseo se tla u thusa ho theha 'mele oa litoro tsa hau. Lenaneo le kopanya matla a phahameng a aerobic le mojaro oa matla bakeng sa ho chesa mafura a mangata. Thuto e ipapisitse le likarolo tse tsoang linthong tse fapaneng tsa bonono le lipapali tsa lipapali, ho kenyeletsoa kickboxing, capoeira, karate, Taekwondo, JIU jitsu, Boxing
Thupelo ea boikoetliso e na le video e 12. Har'a tsona ke matla a mojaro o rarahaneng lihlopheng tse fapaneng tsa mesifa, koetliso ka bomong bakeng sa mmele o kaholimo le o tlase, thuto e arohaneng bakeng sa boralitaba. Leha ho le joalo, bongata bo boholo bo joalo boikoetliso bo matla ba pelo ka setaele sa kickboxing se tsamaeang ka mokhoa oa karohano. Nako ea mananeo e fapana ho tloha metsotso e 20 ho isa ho e 60. Bona hape: Tlhaloso e qaqileng ea boikoetliso bohle bo tsoang ho Combat e rarahaneng: Mohlabani oa ho Qeta
Bakeng sa litlelase u tla hloka sete ea li-dumbbells le Mat, empa boholo ba boikoetliso bo etsoa ntle le lisebelisoa tse ling. Les mills e entse lenane la koetliso la 3, ka maemo a fapaneng a bothata: e bonolo, e mahareng ebile e tsoetse pele. U ka khetha efe kapa efe, ho latela boitokiso ba hau ba mmele. Morero oa ho ikoetlisa ke oa libeke tse 9 (likhoeli tse 2), nakong eo u ikamahanya le maemo a matle haholo.
Melemo le likotsi tsa lenaneo
melemo:
1. Ts'ebetso ena e rarahaneng ea matla le koetliso ea aerobic, e tla u thusa ho phethahatsa mmele wa hao. O tla fumana mesifa e matla, o fokotsa mafura mme o ntlafatse sebopeho sa hau.
2. Lenaneo le na le li-workout tse 12 tse fanang ka mojaro o fapaneng ka ho fetisisa. Ka likhoeli tse peli o tla khona ho ntlafatsa libaka tsohle tse nang le mathata, haholo mpa le maoto.
3. Ka tlelaseng, likarolo tsa kickboxing, karate, capoeira, JIU-jitsu, Taekwondo, Boxing. U sebelisa mesifa e mengata haholo 'me u chesa lik'halori tse ngata haholo.
4. Complex Combat e ntle le ho ba sa kang ba kenella lipapaling tsa ntoa le mananeong a mang Millson. Bakoetlisi ba tla u joetsa metheo mme ba hlalose mokhoa oa boikoetliso.
5. Les mills entsoe Phetolelo ea 3 ea khalendara ea mesebetsi: ho tloha bonolo ho ea pele. U ka etsa e 'ngoe ea lipampiri tse reriloeng ho latela boitokiso ba hau ba mmele.
6. Motsoako oa boikoetliso ba ho loana, plyometric, boikoetliso bo matlafatsang le matla o etsa hore lenaneo le be matla haholo, empa lea khoneha.
tlhoka mesola:
1. Palo e kholo ea ho tlola le hopose e fana ka mojaro o matla lengoleng le maqaqailaneng, ka hona thepa ha se ea motho e mong le e mong.
2. O kanna oa hloka nako ho tloaela ligament e sa tloaelehang ka video.
Maikutlo ka lenaneo Combat ho tloha Les mills:
Haeba u se u itokiselitse ho fumana mofuta oa bona o motle ka ho fetesisa qala ho loana - Mohlabani oa hoqetela. Mokhoa oa mantlha oa koetliso o ipapisitseng le boiphihlelo ba lipapali le bonono li-Forest Mills tse rarahaneng li loketse ho theha sebopeho se nepahetseng.
Bala hape: Lokisa Extreme le Autumn Calabrese: Tlhaloso e qaqileng + maikutlo mabapi le lenaneo.