Ho ikoetlisa ka matsatsi a 21 ka metsotso e 20 ho tloha Julia Bognar

Haufinyane, re buile ka koetliso ea Natalie ICO, e tsebahalang ka tšebelisano 'moho le Jillian Michaels. Kajeno o tla kopana le mokoetlisi e mong oa sehlopha sa Jillian le boithapollo ba hae Phetoho ea matsatsi a 21

Anita Julia Bognar (Anita Julia Bognar), morupeli ea tsebahalang oa boikoetliso, mokoetlisi, mohlala ea nang le boiphihlelo ba lilemo tse fetang 15. Batho ba bangata ba hopola Anita e le molekane Jillian Michaels, mananeong a eona a mangata, ho kenyeletsoa 30 Day Shred, Body Revolution, Beginner Shred, Killer Buns le Thighs.

Julia o na le papali ea lipapali tšimong ea boikoetliso le motjeko. Ha a ntse a ithuta sekolong se fumaneng mangolo, o ile a qala ho ruta lihlopha tsa boikoetliso ba sehlopha (Baesekele, cardio, hip hop, yoga, koetliso ea Bernie bencheng), mme butle-butle a hlokomela hore na boikoetliso bo fetola maphelo a baithuti ba hae hakae. E mo thusitse ho khetha mosebetsi oa mokoetlisi.

Hona joale Julia o sebelisana 'moho le GymRa mme oa theha mananeo a ho theola boima ba 'mele. Etsa tlhahiso ea hore u leke ho ikoetlisa ka matsatsi a 21 ho etsa 'mele o mosesane o bileng o nang le molumo. E le sehlooho sa koetliso ea video, o bitsoa Julia, nakong e tlang re tla mo bitsa joalo.

Phetoho ea Matsatsi a 21 ho tloha Julia Bognar

Phetoho ea Matsatsi a 21 ke thupelo e khuts'oane ea koetliso, E etselitsoe libeke tse 3. Julia o fana ka mojaro o felletseng 'meleng oohle: o fana ka litekanyo le koetliso ea pelo bakeng sa ho chesa mafura le ho tlosa libaka tse nang le mathata. Litlelase nako e khuts'oane, ke metsotso e 15-20 feela, empa e fapane haholo ebile e sebetsa hantle.

Phetoho ea matsatsi a 21 e kenyelelitsoe Lifitio tse 10: ho ikoetlisa ka pelo e 'meli ho ikoetlisa ha HIIT, ho ikoetlisa bakeng sa lirope le maraong, ho ikoetlisa bakeng sa mantlha, ho ikoetlisa ka mpeng le ho lethekeng, koetliso e' meli ea ho khutlisa. Joalokaha u bona, Julia o lokiselitse sehlopha se fapaneng haholoseo se tla u thusa ho fumana 'mele o mosesane le o nang le lithane.

Lenaneo le nka matsatsi a 21. Kemiso ea lihlopha ke:

• Letsatsi la 1: Lelapeng Fat Fat Burning Cardio Workout Blast Fat
• Letsatsi la 2: Ultimate Butt Lifting + Ab Toning Workout
• Letsatsi la 3: Ha o le hae Yoga Workouts e otlolla lipakeng tsa
• Letsatsi la 4: Ho chesa mafura a HIIT Cardio Workout
• Letsatsi la 5: Fat Burning Cardio Workout
• Letsatsi la 6: HIIT Workout e nang le li-Dumbbells
• Letsatsi la 7: Phallo e akaretsang ea 'mele e nang le foam ea Roller le bolo
• Letsatsi la 8: Killer Ab Workout
• Letsatsi la 9: Ultimate At Home Butt & Thigh Workout
• Letsatsi la 10: Ultimate Cardio HIIT Workout for Belly Fat Loss
• Letsatsi la 11: Ha o le hae Yoga Workouts e otlolla lipakeng tsa
• Letsatsi la 12: Ultimate Butt Lifting + Ab Toning Workout
• Letsatsi la 13: Ultimate Cardio HIIT Workout for Belly Fat Loss
• Letsatsi la 14: Phallo e akaretsang ea 'mele e nang le foam ea Roller le bolo
• Letsatsi la 15: Lelapeng Fat Fat Burning Cardio Workout Blast Fat
• Letsatsi la 16: HIIT Workout e nang le li-Dumbbells
• Letsatsi la 17: Killer Ab Workout
• Letsatsi la 18: Fat Burning Cardio Workout
• Letsatsi la 19: Ultimate At Home Butt & Thigh Workout
• Letsatsi la 20: Ho chesa mafura a HIIT Cardio Workout
• Letsatsi la 21: Ha o le hae Yoga Workouts e otlolla lipakeng tsa

Joalokaha u bona, kemiso ea beke ha e boleloe. Empa u emetse makhetlo a 2 ka beke boikoetliso bo khathollang: Phatlalatso ea 'mele ea Yoga le Stretch Ultimate. Bakeng sa boikoetliso u tla hloka li-dumbbells (1-3 kg) bakeng sa boikoetliso ka bomong, empa boholo ba video bo etsoa ntle le tlhaiso-leseling. Lenaneong le le leng (Phatlalatso ea ho qetela ea 'meleHape ho hlokahala roller e khethehileng, empa u ka nka sebaka sa video ena ka ho otlolla / yoga.

Lenaneo le etselitsoe bakeng sa koetliso ea boemo bo bohareng. Boholo ba boikoetliso boa khonahala ebile ke ba qalang, empa boikoetliso bo bong ba aerobic le plyometric ha bo e-so etsetsoe boemo ba ba qalang. Haeba u batla ho thatafatsa sehlopha, etsa livideo tse peli ka letsatsi, u kopanye matla a boima ba pelo.

Lenaneo Phetoho ea Matsatsi a 21

1. Lapeng Mafura a Chesa Cardio Workout Ho phatloha ha Fat (metsotso e 18)

Koetliso ea Cardio, e ipapisitseng le likarolo tsa boikoetliso ba ntoa. U emetse litebele le litebele ho phahamisa lebelo la pelo ea hau le ho chesa mafura. Lenaneo le na le boikoetliso bo bonolo bo tsoang ho li-aerobics tsa khale. Thepa ha e hlokehe.

2. Ultimate Butt Lifting + Ab Toning Workout (metsotso e 16)

Boikoetliso bo rarahaneng bo shebaneng le mesifa ea menoana le mpa. Julia o fana ka boikoetliso ba mantlha bakeng sa ts'ebetso e phahameng ea mesifa le mathata a mathata. Thepa ha e hlokehe.

3.Ha yoga e Workouts Stretch Pakeng tsa (metsotso e 16)

Hona ke boikoetliso bo botle bo u thusang ho phomola mesifa kamora ho ikoetlisa. Ho tloha yoga lenaneong lena hanyane, o tla sebetsa ka ho otlolla mesifa. Thepa ha e hlokehe.

4. Fat Burning HIIT Cardio Workout (metsotso e 23)

Sehlopha sa boitlhakiso se hatisang 'mele o tlase. U tla chencha le ho ikoetlisa ka plyometric ho Mat ho hlahisa letheka le maraong. Thepa ha e hlokehe.

5. Fat Burning Cardio Workout No Equipment (Metsotso e 20)

Koetliso ena ea Cardio bakeng sa ho chesa mafura le ho theola boima ba 'mele. U emetse ho tlola ho bonolo, empa moea o phahameng o tla lula metsotso e 20. Thepa ha e hlokehe.

6.HIIT Workout e nang le li-Dumbbells (metsotso e 22)

Boikoetliso ba HIIT bo fumanehang bo fetolang boikoetliso ba pelo le matla ka li-dumbbells. Sehlopha se matla, empa sea fumaneha bakeng sa lebelo. U tla hloka li-dumbbells.

7. Killer Ab Workout (metsotso e 18)

Video ena e etselitsoe kalafo ea mesifa eohle. Julia o fana ka boikoetliso ba ho ema, ho bua leshano le boemo ba bareng. E tla thusa ho tiisa mesifa ea mpa, mesifa ea morao le e ka morao. Ke hloka li-dumbbells tse peli.

8. Ultimate At Home Butt & Thigh Workout (metsotso e 18)

Koetliso ea boleng ba mesifa ea letheka le maraong e tla u thusa ho sebetsa hantle karolong e ka tlase ea mmele. Halofo ea pele ea boikoetliso e eme e u emetse: squats, lunges le plyometrics. Ka halofo ea bobeli u tla etsa boikoetliso ba Pilates ho Mat. Thepa ha e hlokehe.

9. Ultimate Cardio HIIT Workout bakeng sa Belly Fat Loss (metsotso e 20)

Boikoetliso ba Bosu bakeng sa boima ba 'mele le mesifa ea molumo. U tla fetola li-plyometric le matla a ho ikoetlisa ka li-dumbbells, ho u lumella ho chesa likhalori le ho ntlafatsa boleng ba 'mele. Ke hloka li-dumbbells tse peli.

10. Qetellong ea 'mele o nang le Foam Roller & Ball (metsotso e 40)

Boikoetliso bona bo tsoa ho morupeli e mong Kelsey ka roller e khethehileng ea ho silila le ho phomotsa mesifa. Haeba u na le filimi ena che, feela nka sebaka sa video ena ka otlolla kapa yoga. Mohlala, sheba lenaneo, 3 Week Yoga Retreat.

Lenaneo la Phetoho ea Matsatsi a 21 le loketse bakeng sa litšebeletso tse fapaneng. U ka leka sete ena haeba u bile le khefu e telele sekolong kapa u sa tsoa qala ho ikoetlisa lapeng.

Bona hape: BeFiT Matla: ho ikoetlisa ka mokhoa o rarahaneng oa HIIT bakeng sa 'mele oohle.