Tse ka Hare
Haeba u batla ho haha mesifa boima le ho aha mmele o phethahetseng, lenaneo la Live to Fail le etselitsoeng uena ka ho khetheha. Seteishene sa ho ikoetlisa ho tsoa setsing sa bophelo bo botle Daily Burn se tla u thusa likhoeli tse 3 ho fihlela mefuta e joalo, eo u neng u ka e lora feela.
Lenaneo la matla, Live to Fail from Ben Booker
Live to Fail (LTF) ke mochini oa motlakase oa matsatsi a 90, o ntlafalitsoeng ho feta lilemo tse 15. Lebitso la Live to Fail ka kotloloho le kenyelletsa filosofi ea bophelo ba 'Mopi oa lenaneo Ben Booker: o tlameha ho hloleha ho hola. Mokoetlisi o pheha khang ka tsela e latelang. Khafetsa re lula botlamuoeng ba tšabo, tšabo ea ho tsoa sebakeng sa boiketlo. Re tšaba ho hloleha, ka hona ha re etse boiteko ba ho itlhola. Molao ona e bile motheo oa lenaneo lena.
Ben Booker o pheha khang ea hore ho hloleha ke tšusumetso ea kholo, bophelong le thupelong. U tla ithuta ho hloleha ka nepo le ho ikhohomosa! Ho hloleha ke lekunutu la mantlha la hore na u ka rua molemo joang holima thupelo ea hau Live to Fail
Batho ba bangata ba nahana hore ho eketsa boima ba mesifa u tlameha ho phahamisa boima bo boima. Leha ho le joalo, Ben Booker o lumela hore ha ho joalo. Kamora matsatsi a 90 a koetliso bakeng sa hae le LTF o rerile ho fetola mmele oa hau ka botlalo ka lisebelisoa tse itekanetseng haholo: lipara tse peli tsa litelu le sethala (lebokose kapa benche). U tla feta ka tsela e ikhethang haholo ea kholo ea mesifa mme o hahe mmele o matla oa lipapali.
Boikoetliso bohle, Beachbody tafoleng e akaretsang
Nalane ea pōpo Phela ho Fihlella
Ho ikoetlisa le Ben Booker ho ipapisitse le boiphihlelo ba ka. Ho tloha bongoaneng bophelo ba hae bo inehetse papaling eo, empa le lilemong tsa bocha o ile a qala ho noa joala hampe. E ne e le potoloho e tšabehang e tsoelang pele ea koetliso ea likhoeli tse 'ne ebe likhoeli tse tharo tsa tebalo ea joala. Tsohle li ile tsa fetoha kamora kotsi ea koloi eo Ben a neng a tahoa ho eona. Ketsahalo ena e batlile e mo lahlehela bophelo (mokokotlo o robehileng libakeng tse peli o ile oa lula le eena ka ho sa feleng), ka hona a nka qeto ea ho qoelisa papaling ho felisa ts'epahalo.
“Ha ke qala ho ikoetlisa, ke ile ka qala ho ikoetlisa ka litšepe hore ke boele ke phele hantle. Ke ne ke sebelisa lenaneo la hypertrophy le shebaneng le mesifa e itseng le palo e itseng ea reps le phomolo e fokolang. Sena se kentse letsoho ho senyeheng ha mesifa ea mesifa hore e hole ha o fola, ”ho bolela Ben. O latetse lenaneo lena nako e telele ho fihlela mmele oa hae o qala ho fetoha. Batho ba qala ho tla ho eena ka mantsoe ana: “Hee, u ikoetlisa joang, hobane ehlile ea sebetsa?“. Ben o arolelane tsebo le boiphihlelo ba bona mme motsotsong oo o ile a hlokomela kamoo a ratang ho thusa ba bang ka boikoetliso. Papali eo e mo khutliselitse bophelong mme o lokolotse bokhobeng ba hae.
Filosofi ea LTF ke ho hloleha ha mesifa ("ho hloleha ha mesifa"). Ho ikoetlisa le mekhoa eo Ben ae sebelisang, e bonolo haholo, empa boikoetliso bo tla ba thata haholo. Pele u tla ba le sethaleng sa "ho hloleha", 'me u theole boima ba mesifa. Empa hang ha mesifa ea hau e hlaphoheloa, di tla qala ho hola'me u tla khona ho bona liphetho tsa pele tse makatsang.
Tlhaloso koetliso ea matla ho tsoa ho LTF
Lenaneo la LTF le entsoe bakeng sa libeke tse 13 (Likhoeli tse 3) mme e kenyelletsa mekhahlelo e 2. Karolo ea 1 (libeke tse tšeletseng tsa peleKe karolo ea matla, eo mesifa le 'mele oa hau li tla ba matla le ho feta. Karolong ea 2 (ho tloha bekeng ea botšelela ho isa ho ea leshome le metso e meraro) e tla u isa li-superset tse tla u thusa ho chesa mafura a 'mele le ho theha boemo bo botle ba mesifa.
U tla etsa khalendeng e felileng ea koetliso. Kemiso e kenyelletsa litlelase tsa letsatsi le letsatsi tse se nang tlhahiso, empa nako e le 'ngoe ka beke e fana ka linako tsa phomolo bakeng sa ho hlaphoheloa mesifa. Khalendara e hlophisitsoe hantle, letsatsi ka leng la beke le tsamaisana le boikoetliso bo itseng.
Feela ho Live to Fail ho kenyelletsa mananeo a 17 a fapaneng a koetliso, a nka metsotso e 20 ho isa ho e 50:
- Armforge Armforge 1 le 2: bakeng sa matsoho
- Mahetla le Shield 1 le Shield 2 le Mahetla: bakeng sa mahetla
- Litšiea tsa 1 tsa Matla le Litšiea tsa Matla 2: bakeng sa maoto
- Sefubeng le morao le morao le sefubeng: bakeng sa sefuba le morao
- 'Mele o ka tlase oa Metcon 7; LB Metcon 14; 21 LB Metcon: bakeng sa 'mele o tlase
- 'Mele o ka Holimo Metcon 7; UB Metcon 14; UB Metcon 14: bakeng sa 'mele o kaholimo
- Mobility Yoga: yoga e khathollang le pale ea Cody
- Lokolla Kakaretso ea 'Mele: Koetliso ea boikhathollo e tsoang ho Lindsay Miller ka roller e khethehileng.
- Teko ea Matla: leka ho hlahloba hore na ke li-dumbbells life tsa boima ba 'mele tseo u hlokang ho li etsa
Ho etsa Live to Fail o tla hloka lipara tse peli tsa litelu tse sa tšoaneng (e bobebe ebile e boima) le sethala (lebokose kapa benche).
U ka khetha boima ba li-dumbbells joang? Mohahong ona ho ne ho e-na le video e khethehileng Teko ea Matlaeo ho eona u hlokang ho ikoetlisa (ho phahamisa li-dumbbells) ka boima ba 'mele. Haeba o khona ho pheta hape ka makhetlo a 15-20 ka boima ba 'mele boo u bo khethileng, hona e tla ba boima ba hau ba ho sebetsa bakeng sa li-dumbbells tse bobebe. Ebe boima ba para ea li-dumbbell tse boima bo baloa ka foromo: boima bo bobebe + liponto tse 10 (lik'hilograma tse 10 = 4.5 kg)
Ka kakaretso, Ben Booker o fana ka tlhahiso mabapi le litekanyo tse joalo tsa dumbbells:
- Basali: liponto tse 10 le liponto tse 20 (4.5 kg le 9 kg)
- Banna: liponto tse 15 le liponto tse 25 (6.8 kg le 11.3 kg)
Lebokose leo u le hlokang, ho etsa mohlala, bakeng sa boikoetliso bo latelang: Push-UPS e tloaelehileng le e khutlisetsang morao, hula li-dumbbells letsoapong, mapheo, boikoetliso bo etsoang u lutse. Ke hore, haeba u lakatsa, e ka nkeloa sebaka habonolo, mekhoa e ntlafalitsoeng kapa ka benche, setulo, fitball ho latela video e itseng.
Na u se u itokiselitse ho kenella thupelong ea matla bakeng sa ho aha 'mele o nang le mesifa e hlileng e leng mesifa? Ben Booker o tla feta mohlomong ke mananeo a sebetsang ka ho fetisisa a rarahaneng. Haeba u batla litlelase bakeng sa phetoho ea boleng bo holimo 'meleng oa hau, leka Live to Fail.
Hape bala: Inferno ea Anne Garcia - feela bakeng sa barati ba koetliso e matla!