Batla lenaneo le lokiselitsoeng la matla bakeng sa lihlopha tsohle tsa mesifa? Fana ka mefuta e fapaneng ea koetliso ea RIPT90 tlasa tataiso ea mokoetlisi oa Amerika Jody Hendrix! Lenaneo le loketse basali le banna ba batlang ho ba le sebopeho se phethahetseng lapeng.
Lenaneo lena le kenyelletsa ho ikoetlisa tse 14, haholo matla a tlhaho. Haeba u batla ho tlosa mafura, ho betla sebaka, ho aha mesifa le ho eketsa mamello, joale RIPT90 ke sona seo u se hlokang. Fumana sebopeho se setle ka matsatsi a 90 ka sehlopha sa lihlopha tsa RIPT90 ho tsoa ho Jody Hendrix.
Ka lebaka la hore k'hamphani ea boikoetliso e hlahisang boikoetliso ba lapeng e batla ho theha lenaneo la HIIT, mochini o mong le o mong oa motlakase oa boleng bo holimo o ba monono oa nnete.
Sheba hape:
- Lieta tsa banna ba phahameng ka ho fetisisa tse 20 tsa boikoetliso
- Lieta tsa basali tse 20 tse holimo ka ho fetisisa bakeng sa boikoetliso
Tlhaloso ea lenaneo RIPT90 ho tsoa ho Jody Hendrix
Lenaneo la RIPT90 le tšehetsoa ke mantlha Boikoetliso le boits'ireletso ba matlafatso ho matlafatsa kholo le mesifa. Ho ikoetlisa ha se mefuta e mengata ea boikoetliso, hangata o tla pheta boikoetliso bo 'maloa nakong ea sehlopha se le seng. Boholo ba boikoetliso bo bonts'itsoe ka liphetoho tse bonolo le tse rarahaneng, kahoo lenaneo le loketse koetliso ea boemo bo bohareng le bo tsoetseng pele.
Ntle le koetliso ea boima Jody Hendricks ho tse ling tsa koetliso e ne e kenyelletsa linako tse matla tsa pelo ho chesa mafura le ho potlakisa metabolism. Ho na le tšebetso ea boikoetliso ba plyometric ka video e arohaneng, ka mohlala, ho Metabolic Mania kapa Ups & Downs e tla u thusa ho theha 'mele o ommeng o omileng. Empa ka kakaretso lenaneo le etselitsoe nts'etsopele ea mesifa le matla. Ho ikoetlisa ho lekana banna le basali.
Bakeng sa sehlopha sa RIPT90 o tla hloka li-dumbbells kapa bare e le ho hanyetsa. Hape, mokoetlisi o kenyellelitse lenaneong la eona la ho phahamisa, ka hona ho lakatseha ho ba le bareng e tshekaletseng. Empa haeba u sena letho leo u tšoenyehileng ka lona, etsa boikoetliso bo lekanang le expander, e bonts'ang e mong oa moithuti. Li-dumbbell li lakatseha ho ba le lipara tse 2-3 hobane lihlopha tse fapaneng tsa mesifa li hloka mejaro e fapaneng. Bakeng sa banana ba khothalletsa boima ba lik'hilograma tse 3-8, bakeng sa banna - 5-12 kg.
Har'a tse tšoanang le mananeo a matla ponong ea lapeng:
- Ho ikoetlisa ka matla ho tsoa ho HASfit bakeng sa kholo ea mesifa
- Boikoetliso bo holimo ba 20 bakeng sa molumo oa mesifa o nang le li-dumbbells ke Heather Robertson
- Koetliso ea matla bakeng sa basali ba nang le li-dumbbells: rera + boikoetliso
Lenaneo RIPT90
Lenaneo RIPT90 le etselitsoe matsatsi a 90 a koetliso. U tla etsa khalendeng e felileng ea koetliso. Sebaka se rarahaneng se kenyelletsa mekhahlelo e meraro ea koetliso:
- Khoeli ea pele: Boemo (bakeng sa ho fumana boemo bo hlokahalang ba 'mele)
- Khoeli ea bobeli: Matla (ho nts'etsapele matla)
- Khoeli ea boraro: Ho betla (bakeng sa sebopeho sa 'mele o nang le lithane)
Ka kakaretso, mohaho ona o kenyeletsa ho ikoetlisa ka 14:
- Sefenyi sa Letsoho (Metsotso e 35). Boikoetliso bakeng sa li-biceps le li-triceps, haholo-holo ka tlhaho.
- Breaker ea morao (Metsotso e 42). Ho ikoetlisa bakeng sa mesifa ea holimo, bohareng le tlase mokokotlong: hula-UPS, hula li-dumbbells, u eme maemong a marapo, pullover, sutumelletsa UPS.
- Shredder ea sefuba (Metsotso e 39). Ho ikoetlisa bakeng sa mesifa ea sefuba: mefuta e fapaneng e fapaneng ea li-UPS tse sutumetsang le boikoetliso bo fapaneng fatše ho sefuba (ho ikatisa matsoho le ho hatella ka li-dumbbells).
- Khatello e mahetleng (21 mets). Boikoetliso bakeng sa mahetla, bo kenyeletsang mosebetsi oa lits'oants'o tsohle tsa mesifa.
- Ho lokisa Leoto (Metsotso e 25). Ho ikoetlisa bakeng sa maoto, haholo-holo ho kenyelletsa squats le lunges.
- 'Molai ea bolaeang (Metsotso e 39). Ho koetlisetsoa mokokotlo, marao le mokokotlo oa serope, ho kenyeletsang ho pheta-pheta makhetlo a mangata ha motho a shoa.
- Lefu ka Thruster (Metsotso e 25). Koetliso ea matla a nako, e kenyeletsang boikoetliso bo kopaneng ba lihlopha tse ngata tsa mesifa tsa likarolo tse kaholimo le tse tlase tsa mmele.
- Leshome Dozen (Metsotso e 23). Lenaneong lena u tla fumana boikoetliso bo 12 bakeng sa 'mele oohle, ho kenyeletsoa ho tlola, ho hula-UPS, ho lula-UPS, Push-UPS, li-burpees tse ling le letoto la boikoetliso ba mokokotlo. Boikoetliso bo phetoa makhetlo a mabeli.
- Mania ea Metabolic (Metsotso e 25). Boikoetliso ba plyometric cardio bo phatlohang bo hlile bo theola boima ba 'mele (li-burpee tse ling, ho qhomela, ho matha ka ho otloloha, squats, push-UPS).
- Motsotso ka Motsotso (Metsotso e 25). Ka motsotso o le mong o tlameha ho sututsa 1 UPS, 10 pull-UPS, squats tse 5. Ka potoloho e ngoe le e ngoe e ncha khatello ea mesifa e tla eketseha.
- Kakaretso ea Tamer ea 'Mele (Metsotso e 33). Koetliso ea nako ea 'mele oohle, e kenyeletsang matla le linako tsa pelo.
- Ups & Downs (Metsotso e 18). Ketsahalong ena ho ne ho kenyelelitsoe boitlhakiso bo 4 feela (squat, ho tshekaletseng, mochini oa khatiso oa benche ea dumbbell, li-burpees tse ling), tse phetoang ka mekoloko e mengata.
- RIPT Abs (Metsotso e 14). Makhapetla a koetliso bakeng sa nts'etsopele ea mesifa ea ka mpeng e otlolohileng, e parolang le e kobehang. Ho ikoetlisa ka leqheka le ho ikoetlisa fatše.
- Otlolla (17 mets). Ho otloloha, ho monate bakeng sa 'mele oohle.
Haeba u batla lenaneo le felletseng la matla, RIPT90 e ka ba mokhoa o mong o motle bakeng sa nts'etsopele ea mesifa lapeng. Theko e tlase ea thepa le mefuta e fapaneng ea boikoetliso e etsa hore thupelo Jody Hendrix e be sehlahisoa se atlehileng karolong ea eona.
Bakeng sa ts'ebetso ea hau le ho fokotsa menyetla ea tšenyo le kotsi kamehla leka ho ikoetlisa ka liteki, borikhoe ba lipapali le lihempe tse ntle. Liaparo li lokela ho ba tse phutholohileng le tse sebetsang, li se ke tsa sitisa motsamao hape li se ke tsa lokoloha.