O hlolohetsoe thupelo e ncha Kate Friedrich? Ebe rea u hlahisa E 'ngoe ea meaho ea ho qetela ea mokoetlisi ea tummeng - XTrain eo ka eona o tla khona ho sebetsa libakeng tse nang le mathata, ho tlisa mesifa molumo le ho tlosa mafura a mangata.
Tlhaloso ea lenaneo XTrain ho tsoa ho Kate Frederick
XTrain ke lithuto tse rarahaneng tse tla u thusa ho ntlafatsa boleng ba 'mele le ho fokotsa palo ea mafura a' mele. Kate Friedrich oa fana mojaro o fapaneng bakeng sa mesifa eohle ea mmele o kaholimo le tlase. U tla sebelisa tlhaiso-leseling e fumanehang malapeng (ntle le molamu), ho sebetsa ka nepo libaka tsohle tse nang le mathata. Tšusumetso e tlase ea Kate mme o sebelisa tšusumetso, matla le boikoetliso ba 'mele, boikoetliso le plyometric, ho u qobella ho sebetsa ho fihlela moeli oa bokhoni ba bona.
Lenaneong la XTrain le kenyelelitsoe 11 Workouts fapanenge ka etsoang ka thoko kapa ea kopanngoa ho ba lenaneo le le leng. Ka masakaneng lisebelisoa tse ling li hlokahala bakeng sa video ka 'ngoe.
1. Super Ho fokotsa (Metsotso e 45): koetliso e matla ea 'mele ea' mele. U tla chencha likarolo tsa motlakase ka li-dumbbells mme ke karolo e tlase ea tšusumetso ea pelo (li-dumbbells, sehlahisoa sa sefuba, sehlaseli sa sefuba, lipoleiti ho thellisa).
2. leoto (Metsotso e 52): boikoetliso bo sebetsang ba maoto le marao, bo kenyelletsang boikoetliso bo fapaneng bakeng sa 'mele o ka tlase joalo ka matla le sebopeho sa Borrego. (li-dumbbells, bolo ea boikoetliso, sehlahisoa sa sefuba, lipoleiti ho thellisa).
3. Cardio leoto pululo (Metsotso e 56): lenaneo la matla a aerobic la ho chesa mafura le ho matlafatsa mesifa ea 'mele o tlase. E kenyelletsa li-plyometric le boikoetliso bo nang le litekanyo (li-dumbbells, sethala sa mehato, litlamo tsa maoto).
4. Sefuba, Morao le Mahetla (Metsotso e 51): koetliso e matla ea sefuba, morao le mahetla (li-dumbbells, bolo ea boikoetliso, ho tšoara).
5. Likoloi tsa Bi's & Tri's (Metsotso e 45) koetliso e matla ea matla bakeng sa li-biceps le li-triceps (dumbbell, fitball, expander).
6. Burn Sets Sefubeng, Morao & mahetleng (Metsotso e 50): Koetliso ea matla sefubeng, morao le mahetleng ka boima bo boima. Bakeng sa sehlopha ka seng sa mesifa, potoloha ka metsotso e 13 (li-dumbbells, sethala sa mehato, expander).
7. Chesa Sets Bi's & Tri's (Metsotso e 37): koetliso ea matla bakeng sa li-biceps le li-triceps tse boima bo boima. Bakeng sa sehlopha ka seng sa mesifa se nka potoloho e arohaneng metsotso e 13 (li-dumbbells, sethala sa mehato, expander).
8. Literaeke Tse Thata (Metsotso e 46): metsotso e 30 ea pele u tla ba pelo e matla e ipapisitseng le lintoa tsa ntoa, ebe metsotso e 10 ea boitlhakiso e nang le li-dumbbells ho hlahisa mesifa (motlakase).
9. Ts'ebetso Eohle e Tlase (Metsotso e 38): boikoetliso ba 'mele bo nang le tšusumetso e tlase. Pele ho potoloha (metsotso e 13) - ka dumbbell le boima ba 'mele oa hae. Potoloho ea bobeli (metsotso e 11) - ka mohato. Potoloho ea boraro (metsotso e 5) - e rera ho fofa (li-dumbbells, sethala sa mehato, lipoleiti ho thellisa).
10. Tabatacise (45 min): Koetliso ea nako ea TABATA ho chesa likhalori tse ngata le mafura. U emetsoe ke mekhahlelo e 5 e matla ea TABATA (sethaleng).
11. palamang Boikoetliso (Metsotso e 56): karolelano ea "cario" ea nako e tlase (potoloho).
12. konokono (Metsotso e 10): lithuto tse peli tse khuts'oane tsa bonase ea metsotso e 10 ka 'ngoe. Li fatše 'me li kenyelletsa boikoetliso ba mokokotlo le lebanta.
Lenaneo le boetse le kenyelletsa khalendara ea mesebetsi, empa e tla sebetsa feela ho ba rekang li-DVD tse rarahaneng, hobane kemiso e kenyelletsa se bitsoang "mehlala ea pele”(Premix). Selelekela ke likarolo tse ikemetseng tsa mananeo, ka hona a kopana ho theha thuto bakeng sa boemo bo itseng ba ho rarahana. Leha ho le joalo, o ka etsa khalendara e ikemetseng, ho fapanyetsana matla le ho ikoetlisa ka tsela e fanang ka boikoetliso molemong oa hau.
Ho etsa boithuto ho hlokahala lenane le eketsehileng, joalo ka mananeong a mangata a Kate Frederick. Ka kopo hlokomela, ke ntho e lakatsehang ho ba le eona lipara tse 'maloa tsa li-dumbbells tsa litekanyo tse fapaneng. Video ena e bonts'a boima bo sebelisitsoeng ke mokoetlisi ketsahalong e itseng, empa o ka leka ho fumana li-dumbbell tse nepahetseng tsa boima ba 'mele, ho ipapisitse le bokhoni ba bona. Lenaneo le etselitsoe boemo bo tsoetseng pele bo amehang, leha boholo ba koetliso bo tla ba boemong bo tloaelehileng.
Potlakela ho leka sete se sebetsang sa Kate Friedrich - XTrain. Ka video ena e fapaneng u tla fumana koetliso eo u e ratang ka ho fetesisa khafetsa. Qala ho sebetsa ho ntlafatsa 'mele oa hau kajeno!
Har'a lithaka ka sebele ba tla bona lenaneo le leng le tsebahalang kate, Friedrich's low impact complex Low Impact Series.