Ho ikoetlisa bakeng sa 'mele o kaholimo (matsoho, mahetla, sefuba, mpa, mokokotlo): Lenaneo la ba qalang (Letsatsi la 4)

Tsoela pele ho hasanya boikoetliso ho tloha bo rarahaneng bakeng sa ba qalang bo kenyeletsang Ho ikoetlisa ka mefuta e 6. Li etselitsoe ba batlang ho theola boima ba 'mele le ho ntlafatsa boleng ba' mele. O ka tsamaisa lenaneo, haeba o sa tsoa qala ho ikoetlisa kapa o khutlela ho ikoetlisa kamora khefu e telele.

Ka tlase ke lithupelo tsa letsatsi la bone la koetliso - koetliso bakeng sa mmele o kaholimo (matsoho, mahetla, mpa, mokokotlo, sefuba).

Ho ikoetlisa bakeng sa ba qalang: tlhaloso

1. Re u fa lihlopha tsa boitlhakiso tse seng li entsoe tse 6:

  • MON: Ho ikoetlisa bakeng sa 'mele o tlase (lirope le likoti)
  • W: Koetliso ea nako ea ho theola boima ba 'mele le molumo oa' mele
  • Boikoetliso ba WED bo nang le tšusumetso e tlase ntle le ho qhoma
  • Bokella: Ho ikoetlisa 'meleng o kaholimo, ho hlahisoa ka tlase
  • FRI: Koetliso ea potoloho libakeng tse nang le mathata
  • SB: Ho otlolla mmele kaofela

Pheta lenaneo bakeng sa libeke tse 6-8, nakong ena, o tla khona ho fokotsa palo ho felisa mafura a mangata, ho nts'etsapele mamello, ho tiisa matsoho, sefuba, mpa, lirope, maraong. Sehlopha sena sa boikoetliso se tla u thusa ho kena ka bonolo ho puso ea boikoetliso.

2. Nako ea koetliso metsotso e 30, ho kenyelletsa le ho futhumala metsotso e 5 le ho otlolla metsotso e 5. Ka mantsoe a mang, nako ea koetliso ea mantlha ntle le ho futhumala le ho otlolla ke metsotso e 20. Ke nako e nepahetseng ea ba qalang e tla lumella ho sebetsa mesifeng e shebiloeng mme o seke oa e fetella mojarong.

3. Koetliso e etselitsoe boemo ba mantlha le ba mantlha ya ho phela hantle mmeleng. Boikoetliso bo bong bo thata haholo hoo o ka hatelang pele beke le beke. Tlhaloso e boetse e fana ka sebopeho se nolofalitsoeng, empa butle-butle o lokela ho ikemisetsa ho etsa boikoetliso ba mantlha ntle le phetoho. Kamehla o ka thatafatsa kapa oa nolofatsa boikoetliso, haeba o fetola palo ea ho pheta-pheta kapa ho ikoetlisa nako.

Sheba hape:

  • Boikoetliso bo holimo ba 30 ho ea maoto a masesaane
  • Boikoetliso bo holimo ba 50 bakeng sa marao
  • Li-crunches tse 30 tse holimo
  • Lenaneo le sa tlolele banana ka matsatsi a 3
  • Lenaneo la banna ba se nang lisebelisoa matsatsi a 3
  • Lenaneo la banna ba nang le li-dumbbells matsatsi a 3

4. Bakeng sa koetliso u tla hloka Mat le sebaka sa mahala ka phapusing. Lisebelisoa tse ling ha li hlokahale. Khothaletsa ho koetlisa lieta tse mathang le liaparo tse ntle tsa liatleletiki tse entsoeng ka thepa ea tlholeho.

Mokhoa oa ho khetha lieta tsa ho matha bakeng sa boikoetliso

5. Boikoetliso bohle Tšusumetso e tlase, e etsoa ntle le ho tlola. Lenaneo le loketse ba batlang ho theola boima ba 'mele, ho chesa mafura le ho tiisa' mele.

Ho ikoetlisa bakeng sa 'mele o kaholimo, o fanoang ka tlase ho na le likarolo tse latelang:

  • Ho iphuthumatsa (metsotso e 5)
  • Potoloho ea pele: Liikoetliso tse 7 tse phetoang makhetlo a mabeli (~ ~ metsotso e 10)
  • Potoloho ea bobeli: Boikoetliso bo 7 bo phetoa makhetlo a mabeli (~ ~ metsotso e 10)
  • Ho otlolla (metsotso e 5)

7. Ho ikoetlisa bakeng sa 'mele o kaholimo ho kenyelletsa boikoetliso bo sebetsang bo tla u lumella ho sebetsa lihlopha tse' maloa tsa mesifa. Ho hatisoa haholo lenaneong lena ho karolo e kaholimo ea 'mele (matsoho, mahetla, sefuba, mokokotlo, mpa), empa le mosebetsi o kenyelelitse karolo e ka tlase ea' mele, leha e le hanyane. Ha ho na cardio e joalo, empa ka lebaka la phetoho e potlakileng ea boikoetliso, lebelo la pelo ea hau le tla ba le phahameng ho pholletsa le litlelase tse tla u thusa ho chesa likhalori tse ngata.

8. Lenaneo lena le ka etsoa ka nako kapa ka palo ea reps ea khetho ea hau. Haeba u batla ho ikoetlisa ka nako ea boima ba 'mele ka litšenyehelo tsa, palo e tobileng ea ho pheta-pheta e bontšitsoeng ka tlase ho tlhaloso ea boikoetliso bo bong le bo bong. Ka kopo elelloa hore maemong a boikoetliso ka ak'haonte ntle le nako ea nako lenaneo le ka fapana, hobane lebelo la boikoetliso e tla ba la motho ka mong. Se ke oa phomola haholo lipakeng tsa boikoetliso, haeba o ikoetlisa ka litšenyehelo, ho tla fokotsa katleho ea sehlopha.

9. Haeba u batla ho ikoetlisa ka nako eo, boikoetliso ba mekhahlelo ka bobeli bo etsoa potolohong metsotsoana e 30 e sebetsa / metsotso e 10 e phomotse. Ie metsotsoana e 30 u etsa boikoetliso bo fanoeng u lateloe ke phomolo ea metsotsoana e 10 'me u itokisetse boikoetliso bo latelang, ebe metsotso e 30 u etsa boikoetliso bo latelang, jj. . Ho matha selekanyi, jarolla sesebelisoa bakeng sa fono ea hau (mohlala, Tabata Timer) kapa bulela video e felileng ka sebali nako:

Nako ea karohano metsotsoana e 30 / metsotsoana e 10 e phomotse [animated]

10. Butle-butle 'mele o tloaela mojaro, kahoo nakong e tlang re hloka ho fetela mananeong a rarahaneng le a matla.

Iphuthumatsa

Ho futhumala ke karolo e tlamang ea koetliso, u se e fose maemong afe kapa afe. Ho iphuthumatsa ho tla lokisa mesifa le pelo ea hau mojaro, ho eketsa ho potoloha, ho futhumatsa 'mele, ho tla thusa ho etsa koetliso hantle.

Mofuthu o lokela ho etsahala ka lebelo le matla, mosebetsi oa hau ke ho futhumatsa 'mele. Boikoetliso boa mofuthu metsotsoana e 30 ntle le ho phomola lipakeng tsa boikoetliso.

Ho ikoetlisa ho ne ho kenyelletsa boitlhakiso bo latelang:

  1. Mahetla a mahetla: ka ho chencha makhetlo a 15 ka lehlakoreng le leng (metsotsoana e 30)
  2. Ho potoloha ha matsoho bakeng sa chenchana e 15 ntlheng ka 'ngoe (metsotsoana e 30)
  3. Potoloho ea litsoeng: bakeng sa chenchana e 15 ntlheng ka 'ngoe (metsotsoana e 30)
  4. Ho sotha ha nyeoe: bakeng sa makhetlo a 10 lehlakoreng le leng (metsotsoana e 30)
  5. Ho inama ka maoto: 8 e khumama ka lehlakoreng le leng (metsotsoana e 30)
  6. Likotlo ka lehlakoreng: 15 e khumama ka lehlakoreng le leng (metsotsoana e 30)
  7. Ho abela matsoho lehlakoreng: 15 e khutlela lehlakoreng ka leng (metsotsoana e 30)
  8. Mohato o eang lehlakoreng le nang le matsoho a kobehileng: Li-reps tse 15 leotong ka leng (Metsotsoana e 30)
  9. Tsamaea ka lehlakoreng ka katoloso ea matsoho: Li-reps tse 15 leotong ka leng (Metsotsoana e 30)
  10. Ho tsamaea ka ho tšela matsoho: Li-reps tse 15 leotong ka leng (Metsotsoana e 30)

1. Ho potoloha ha mahetla

Qala ho ikoetlisa ka ho futhumatsa mahetla. Ema o otlolohile ka maoto bophara ba mahetla a arohane. Joale sotha mahetla a hao ho ea pele, holimo, morao, tlase. Etsa boikoetliso ba boikoetliso, tsamaisa mahetla ha u khutla mahetleng. Se ke oa lebala ho etsa chenchana ka lehlakoreng le leng.

Bokae: bakeng sa lipotoloho tse 15 ntlheng e 'ngoe le e' ngoe (kakaretso ea li-spins tse 30), kapa metsotsoana e 30.


2. Ho potoloha ha matsoho

Lula u eme u otlolohile. Hula matsoho a hau holimo 'me u qale ho a potoloha ka selikalikoe. Utloa hore na 'mele oa hau o qala ho futhumala joang. Pele etsa ho potoloha ha matsoho pele, ebe o khutla.

Bokae: bakeng sa lipotoloho tse 15 ntlheng e 'ngoe le e' ngoe (kakaretso ea li-spins tse 30), kapa metsotsoana e 30.


3. Ho potoloha ha litsoeng

Koba matsoho litsoeng e le hore mahetla (karolo ea letsoho kaholimo ho setsoe) a bapane le fatše. Hona joale potoloha litsoeng ka selikalikoe, u phuthulle setsoe le letsoho. Qala ho potoloha pele, ebe u khutla.

Bokae: bakeng sa lipotoloho tse 15 ntlheng e 'ngoe le e' ngoe (kakaretso ea li-spins tse 30), kapa metsotsoana e 30.


4. Potoloha ntlo

Hlakola matsoho liphathing, li tlameha ho tšoana le fatše. Qala ho fetolela 'mele ka lehlakore, ho khothaletsa mesifa ea mpa le mokokotlo. Motsoako oa hau o tla sebetsa ka matla nakong ena ea boikoetliso, ka hona ho bohlokoa ho otlolla mesifa ea hau pele ho sehlopha.

tjhelete: 10 e sotha ka lehlakoreng le leng (kakaretso ea makhetlo a 30), kapa metsotsoana e 30.


5. Meepa matsoapong

Tlohela matsoho a hau a lehlakoreng. Qala ho sekama, o leka ho ama matsoho fatše. Eseng Kruglaya morao, tlisa mahare a mahetla hammoho, otlolla mesifa morao ho serope, morao, mahetleng, matsoho.

Bokae: 8 e khumama ka lehlakoreng le leng (kakaretso ea matsoapo a 16) kapa metsotsoana e 30.

6. Ts'epa lehlakoreng

Beha matsoho thekeng. Qala ho etsa alternating tilts ho lehlakoreng le letsoho la hae le phahamisitsoe. Hulela ka lehlakoreng eseng molala le 'mele ka kakaretso. Noka e lula e tsitsitse.

Bokae: 15 e khumama ka lehlakoreng le leng (kakaretso ea matsoapo a 30) kapa metsotsoana e 30.


7. Ho khelosa letsoho ho ea ka letsoho

Tlohela matsoho a robala lebanteng. Atolosa maoto a hau ka bophara 'me u qale ho isa matsoho mahlakoreng ka sefubeng. Fetola 'mele oa hau, u sotha letheka.

Ba bakae: Ho pheta makhetlo a 15 ka lehlakoreng le leng (ho pheta makhetlo a 30) kapa metsotsoana e 30.


8. Mehato e eang lehlakoreng le litsoeng tse kobehileng

Ho molemo le ho feta ho futhumatsa 'mele ka ho ikoetlisa ka' mele o kaholimo le o tlase. Koba litsoeng 'me u li phahamise e le hore matsoho a tšoanang le fatše. Tsamaea ka lehlakoreng ka lebelo le matla, ka nako e le 'ngoe u hasanye matsoho ka mahlakoreng, u ba atametse haufi. Hona ke boikoetliso bo botle ba ho futhumatsa mesifa ea sefuba le mesifa ea mahetla.

Bokae: Mehato e 15 lehlakoreng le leng (mehato e 30 kaofela), kapa metsotsoana e 30.


9. Mohato ka thoko ho ho otlolla matsoho

Tsoela pele ka litepisi tse lehlakoreng, empa fetola motsamao oa 'mele o holimo ho futhumatsa li-biceps le li-triceps. Tsamaea sebakeng ha o ntse o koba le ho koba matsoho. Ha u otlolla matsoho u ba hulele morao ka morao. Mesifa ea matsoho e tla nka karolo ho ikoetliseng ho fetisisa, kahoo ho bohlokoa haholo ho bona hore ba otlolle pele ba ikoetlisa.

Bokae: Mehato e 15 lehlakoreng le leng (mehato e 30 kaofela), kapa metsotsoana e 30.


10. O phahamisa mangole ka matsoho a sefapano

Qala ho tsamaea, o phahamisa mangole ho fihla seropeng se tšoanang le fatše. Ka nako e le 'ngoe le ho tsamaea phahamisa matsoho ka bophara (tlisa scapula hammoho) ebe u a kopanya ka sefuba (joalo ka ha eka o leka ho ithata).

Bokae: Mehato e 15 lehlakoreng le leng (mehato e 30 kaofela), kapa metsotsoana e 30.

Ho ikoetlisa bakeng sa 'mele o kaholimo: potoloho ea 1

Leeto la pele la ho ikoetlisa bakeng sa 'mele o kaholimo le nka metsotso e 10. Potoloho ena e ne e e-na le boikoetliso bo fapaneng ba 7 bo phetoang habeli. Potoloho e ngoe le e ngoe e nka metsotso e 5.

Boikoetliso bo etsoa ka potoloho ea metsotsoana e 30 ho sebetsa / metsotsoana e 10 e phomotse. O ka matha ntle le nako, o bala palo ea ho pheta-pheta.

Potollong ea pele ho ne ho kenyelelitsoe boitlhakiso bo latelang:

  1. E sekamisa lehlakoreng la lengole: bakeng sa reps 13 ka lehlakoreng le leng (metsotsoana e 30)
  2. Bata le setopong sa ho ama: Ho pheta makhetlo a 10 ka lehlakoreng le leng (metsotsoana e 30)
  3. Ho sotha le maoto a phahameng: Boikoetliso bo 20 (metsotsoana e 30)
  4. "Ho tsoma ntja": Boikoetliso bo 18 (metsotsoana e 30)
  5. Lehlakoreng le leng ka mangole: Boikoetliso bo 18 (metsotsoana e 30)
  6. Ho hula letheka ho ea mpeng ke ho lula halofo: Ho pheta makhetlo a 15 ka lehlakoreng le leng (metsotsoana e 30)
  7. Sesa: bakeng sa ho pheta-pheta ha 10 ka lehlakoreng ka leng (metsotsoana e 30)

Pheta boikoetliso habeli. Pakeng tsa phomolo ho phomola metsotsoana e 30-60. Boikoetliso ba # 4 le # 5 lesakaneng la pele le etsoang ka lehlakoreng le letona, lesakaneng la bobeli ka lehlakoreng le letšehali.

1. E sotha lehlakoreng la setsoe

Hobaneng: Boikoetliso bona bo reretsoe ho ntlafatsa mesifa ea oblique ea mpa le letheka. Ntle le moo, o tla kenyelletsa mosebetsi oa maoto, haholo-holo sebaka sa li-breeches.

Mokhoa oa ho etsa: Ema o otlolohile ka maoto a arohane hanyane, matsoho a khumame litsoeng ebe o tšela ka mora hlooho ea hae. Beha e khumame ka mangole leoto le letona ho le letona 'me ue phahamise. Ka nako e le 'ngoe, sotha kutu ea hau ho ea ka ho le letona, o leka ho fihla setsoeng ho ea lengoleng la leoto le phahamisitsoeng. Etsa ka lehlakoreng le leng.

Bobebe khetho: o ka etsa lits'oants'o ho ea lehlakoreng ntle le ho phahamisa maoto.

U ka etsa joang? bakeng sa reps 13 ka lehlakoreng ka leng (kakaretso ea reps 26) kapa metsotsoana e 30.

Mokhoa oa ho tlosa mafura a mpeng: malebela le boikoetliso


2. Bophaha ka setopong

Hobaneng: Ena ke boikoetliso bo botle bo sebetsang bakeng sa 'mele oohle o shebaneng le mpa, mokokotlo le matsoho. Hape boikoetliso bona bo loketse ho otlolla mokokotlo le ho ntlafatsa maemo.

Mokhoa oa ho fumana: kena maemong a mapolanka matsohong. Tšoara mpa, otlolla mokokotlo oa hau, mokokotlo o tlase ha o koalehe kapa o kobeha. Ho exhale, phahamisa noka, o lekole 'mele ebe o tiisa letsoho ho leoto leoto le fapaneng. Boemong bo fetelletseng o tla ema ka har'a ntja e shebileng tlase. Ka boikoetliso bona, ho bohlokoa hore u se ke ua potoloha ka morao, leka ho hula mokokotlo. Hape u se ke ua khumama ka mangole, u beha mathata mahetleng. Pheta ka tsela e 'ngoe ka mahlakore ka bobeli.

Mofuta o bobebe: ho nolofatsa boikoetliso bona 'meleng oa hau o kaholimo, ho fihlela letsoho le leoto le serope sa leoto le fapaneng.

Mokhoa oa ho etsa: Ho pheta makhetlo a 10 ka lehlakoreng le leng (makhetlo a 20 kaofela) kapa metsotsoana e 30.


3. Ho sotha maoto a hao ho phahame

Eng: Li-crunches ke boikoetliso ba 'mele bo tloaelehileng ba mpa, ka hona e ka ba tlolo ea molao ho se li kenye lenaneong la mmele o holimo. Ha re aheng holima boikoetliso bona ka lebaka la maoto a phahamisitsoeng.

Mokhoa oa ho etsa: Robala ka mokokotlong u phuthile matsoho ka mora hlooho, u tsitsitse mpa, mokokotlo o tlase o petelitsoe ka thata fatše. Ho exhale, phahamisa ho tloha fatše, holimo ka morao, mokokotlo o tlase o sala fatše. Litsoeng li ntse li tsoela pele ho sheba lehlakoreng le leng, li li hule maotong. Ketsahalong ena, ho bohlokoa haholo ho tobetsa mokatong o ka tlase fatše ka mekhahlelo eohle ea boikoetliso. Haeba u thehile tumello lipakeng tsa mokokotlo le mokatong, joale moroalo oohle o oela mokokotlong o ka tlase. Hona, pele, ha ho na thuso, 'me bobeli, boikoetliso bo khaotsa ho sebetsa.

Bobebe khetho: Ka mofuta o bobebe oa boikoetliso bona ho tobetsa, theola maoto a hau fatše.

Mokhoa oa ho etsa: 20 reps kapa metsotsoana e 30.


4. “Ntja e tsomang”

Hobaneng: Ena ke boikoetliso bo bonolo ebile bo sebetsang haholo bakeng sa abs, morao le boits'oaro, hammoho le ho holisa mesifa ea botsitso le botsitso.

Mokhoa oa ho etsa: Ema ka maoto a mane, u toroea ka matsoho le mangole. Phahamisa letsoho le letona le leoto le letšehali holimo kamoo ho ka khonehang. Ke boemo ba mantlha. Ka exhale scrotitis morao le koba leoto la hae le letsoho e le hore litsoeng ama lengole. Khutlela boemong ba ho qala. Tsoela pele ho etsa boikoetliso bona ka lehlakoreng le leng, ho potoloha ea bobeli, mathela ka lehlakoreng le leng.

Mofuta o bobebe: Etsa boikoetliso bona ka mokhoa o sa fetoheng, ts'oara boemo ba botsitso, ka matsoho le maoto.

Mokhoa oa ho etsa Ho pheta-pheta ha 18 kapa metsotsoana e 30. Potong ea bobeli, etsa boikoetliso ka lehlakoreng le leng.

TOP 30 boitlhakiso static


5. Lehlakore le lehlakoreng la mangole

Eng: Lepolanka le lehlakoreng ke e 'ngoe ea boikoetliso bo sebetsang ka ho fetisisa bakeng sa mesifa ea mpa ea oblique le senyepa sa mahetla. Empa ke e 'ngoe ea tse thata ka ho fetisisa ho ba qalang. Haeba mesifa ea hau ea mantlha e fokola, o tla ba thata haholo ho boloka botsitso lehlakoreng le leng. Ke ka lebaka leo re u fang monyetla oa mapolanka a mahlakoreng mangoleng a ka, a sa sebetseng ho ntlafatsa mmele o kaholimo.

Mokhoa oa ho etsa: Robala ka lehlakoreng la hau le letona, u ahe ka letsohong le letona, letsoho le letšehali le phomotse thekeng. Leoto le letona le khumame lengoleng, letheka le rapaletse fatše, maoto a hula morao. Leoto le ka holimo le letšehali le holisitsoe ka botlalo mme le phomola leotong. Ha exhale phahamisa noka ea hao ka hohle kamoo ho ka khonehang, Ho thibela mesifa ea mpa. Se ke oa hatella 'mele pele le morao,' mele o boloka mola o otlolohileng. Tšoara motsotsoana sebakeng se holimo ebe u theohela fatše.

Bobebe khetho: Mofuteng o bobebe oa boikoetliso bona bakeng sa 'mele o kaholimo o lula o tsitsitse, lepolanka le lehlakoreng,' mele oa phahamisoa, noka ea huleloa.

Mokhoa oa ho etsa Ho pheta-pheta ha 18 kapa metsotsoana e 30. Potong ea bobeli, etsa boikoetliso ka lehlakoreng le leng.


6. Ho hula letheka ho ea mpeng ke halofo ea ho lula

Hobaneng: Ena ke boikoetliso bo botle ba li-abs tse kaholimo le tse tlase, tse fanang ka mojaro o monyane Lefapheng la mokokotlo. Haeba u utloa bohloko bo tlase ba mokokotlo, molala kapa mokokotlo kamora ho ikoetlisa khatisong, boikoetliso bona e tla ba mokhoa o motle oa ho pompa mesifa ea mpa.

Mokhoa oa ho etsa: Lula fatše, koba maoto mangoleng, phahamisa matsoho ka holim'a hlooho. Ho hana hanyane morao koana. Ke boemo ba mantlha. Hula serope mpeng, ha u ntse u theola matsoho mangoleng. Utloa hore na mesifa ea mantlha e sebetsa joang. Pheta ka tsela e 'ngoe ka mahlakore ka bobeli. Sebetsa ka matla.

Bobebe khetho: Mofuteng o bobebe oa boikoetliso bona o tobetsa ovatyvaya ka leoto ha o tiisa serope mpeng mme o sa phahamise matsoho.

Mokhoa oa ho etsa: Ma reps a 15 ka lehlakore (30 reps) kapa metsotsoana e 30.


7. Sesa

Eng: Sesesi ke e 'ngoe ea boikoetliso bo sebetsang ka ho fetisisa le bo sebetsang ba ho ikoetlisa bo hlahisang mesifa ea' mele oohle, empa haholo mesifa ea morao, matsoho, mokokotlo, mahetla, maraong le mpeng. Hape ke boikoetliso bo botle ba ho ntlafatsa maemo.

Mokhoa oa ho etsa: Robala ka mpeng, maoto hammoho, matsoho a otlolohile ka pel'a hae, hlooho e phahamisitsoe fatše. Inhale le hodima pululo, phahamisa letsoho la hao le letona le leoto le letshehadi hodimo kamoo ho ka kgonehang, o leka ho tabola letswele le serope fatshe. Ema motsotsoana ebe u khutlela sebakeng sa ho qala. Pheta ka tsela e 'ngoe ka mahlakore ka bobeli.

Bobebe khetho: Mofuteng o bobebe oa boikoetliso bona bakeng sa mmele o kaholimo phahamisa matsoho le maoto feela fatše.

Mokhoa oa ho etsa: Ho pheta makhetlo a 10 ka lehlakoreng le leng (makhetlo a 20 kaofela) kapa metsotsoana e 30.

Kamora ho phomola ha potoloho ea pele metsotsoana e 30-60 kamora ho phomola ho potoloha metsotsoana e 60. Ho molemo ho se robale fatše mme o tsamaye sebakeng.

Ho ikoetlisa bakeng sa 'mele o kaholimo: potoloho ea 2

Potoloho ea bobeli ea ho ikoetlisa bakeng sa mmele o kaholimo e nka ~ metsotso e 10. Potoloho ena e boetse e kenyelletsa boikoetliso bo 7, bo phetoang ka mekhahlelo e 'meli. Potoloho e ngoe le e ngoe e nka metsotso e 5. Boikoetliso bo etsoa ka potoloho ea metsotsoana e 30 ho sebetsa / metsotsoana e 10 e phomotse. O ka matha ntle le nako, o bala palo ea ho pheta-pheta.

Potoloho ea bobeli e ne e kenyelletsa boikoetliso bo latelang:

  1. Ho sotha mangole litsoeng: 15 e khutlela lehlakoreng ka leng (metsotsoana e 30)
  2. Sekgo-setsu bakeng sa reps 12 ka lehlakoreng le leng (metsotsoana e 30)
  3. Ho hula leoto le otlolohileng mpeng: Boikoetliso bo 15 (metsotsoana e 30)
  4. Khutlisa pushups + lifti tsa maoto: Boikoetliso bo 9 (metsotsoana e 30)
  5. Matsoho a ho koeteloa a tloaetse: ka makhetlo a 10 ka lehlakoreng ka leng (metsotsoana e 30)
  6. E phahamisa letsoho ho bareng: 10 e khutlela lehlakoreng ka leng (metsotsoana e 30)
  7. Ho sotha ka mokhoa o ts'oanelang: Boikoetliso bo 18 (metsotsoana e 30)

Pheta boikoetliso habeli. Pakeng tsa phomolo ho phomola metsotsoana e 30-60. Ikoetlise No. 7 sedikadikweng sa pele se entsweng ka lehlakoreng le letona, sedikadikweng sa bobedi ka lehlakoreng le letshehadi.

1. Ho sotha ho eme setsoeng sa lengole

Hobaneng: Boikoetliso bona bo bonolo bo tla u thusa ho matlafatsa khatiso ea "rectus" le "oblique". Ntle le moo, boikoetliso bo kenyelletsa mesifa ea karolo e ka tlase ea 'mele e tla fana ka khalori e eketsehileng.

Mokhoa oa ho etsa: Ema o otlolohile ka maoto mahetla a arohane, matsoho a koalehile lilomong ka sefubeng, mpa e tsitsipane. Ho exhale, sotha 'mele' me u phahamise lengole la hau le letona hore setsoe sa leqele se ame serope se letona. Hlahloba 'mele, tiisa mesifa ea hao ea mpa. Pheta ka tsela e 'ngoe ka mahlakore ka bobeli.

Bobebe khetho: Ka mofuta o nolofalitsoeng, se ke oa phahamisa leoto haholo.

Mokhoa oa ho etsa: Ma reps a 15 ka lehlakore (30 reps) kapa metsotsoana e 30.

Koetliso ea biceps bakeng sa banana


2. Plank Spiderman

Hobaneng: Ena ke boikoetliso bo botle ba mesifa ea oblique ea mpa le letheka. Joalo ka phetoho efe kapa efe ea lepolanka, boikoetliso bona bo hlahisa mesifa eohle ea 'mele oa hau, empa haholo-holo mahetla, likoti, letheka, cor.

Mokhoa oa ho fumana: kena maemong a mapolanka matsohong. Tšoara mpa, otlolla mokokotlo oa hau, mokokotlo o tlase ha o koalehe kapa o kobeha. Inhale le exhale, hula lengole la hao le letona ho ea setsoeng sa hao se letona. Ha o hula moea o khutlelang sebakeng sa ho qala ebe o pheta ka lehlakoreng le leng.

Bobebe khetho: Phetolelong e nolofalitsoeng, etsa makhetlo a 4-6, oela fatše ka lepolanka ka mangole metsotsoana e 5 ebe o khutlela ho. Butle-butle leka ho fokotsa phomolo.

Mokhoa oa ho etsa: 12 pheta ka lehlakore (24 ho pheta-pheta ka botlalo) kapa metsotsoana e 30.


3. Ho hula leoto le otlolohileng ho ea ka mpeng

Hobaneng: Boikoetliso bona bo tsoa ho Pilates bo tla u thusa ho matlafatsa mesifa ea mpa, 'me khatiso ea boikoetliso bona ke karolo e ka tlase ea mpa. Ntle le moo, Pilates ke mokhoa o phethahetseng oa ho matlafatsa makhapetla le ntlafatso ea maemo.

Mokhoa oa ho etsa: Robala ka mokokotlo, mokokotlo oa hau o kaholimo o theohe fatše. Hula maoto mme o a phahamise, matsoho a phahame hodima hlooho. Tšoara mpa ea hau, mokokotlo o tlase o tiisitsoe ka thata fatše. Ha u le exhale, hula mangole a hao sefubeng, u kokotse Shin ka matsoho. Tšoara metsotsoana e arohaneng ebe u khutlela sebakeng sa ho qala. Ketsahalong ena, ho bohlokoa ho utloisisa hore maoto a tlase a theohetse fatše, ho ikoetlisa ho thata le ho feta. Ha u etsa boikoetliso bona, koba mpa, eseng ho jara mojaro mokokotlong o ka tlase.

Mofuta oa Lite: Ka mofuta oa Lite oa boikoetliso bona, phahamisetsa maoto a hao holimo 'me u se ke ua phahamisa matsoho.

Tsela ea ho tlatsa: 15 reps kapa metsotsoana e 30.


4. Revers pushups + maoto a phahamisa

Eng: Revers pushup ke boikoetliso bo botle ba ho arola litlolo tsa matsoho. Sebaka sa triceps ho basali hangata se fetoha ntho e makatsang le e sa khahliseng (lehlakoreng le ka morao la matsoho), ka hona boikoetliso ba sebaka sena bo hloka feela. Ho rarahana ha li-push-UPS ka ho phahamisa leoto, ka hona ho eketsa mosebetsi oa mesifa ea mpa. Hape boikoetlisong bona bo sebetsang ho sebetsa mesifa ea lirope le maraong.

Mokhoa oa ho etsa: Ema maemong a tafole, maoto a khumame mangoleng, matsoho haufi le 'mele ka mora liatla le maoto a phomotse fatše, liatla li shebile pele, noka e theotsoe hanyane, mpa e tsitsipane. Ho exhale, koba butle lilotho tsa hao le mameno a tlase haufi le fatše. Khutlela boemong ba ho qala 'me, ntle le ho emisa ho feta karoloana ea motsotsoana, phahamisa leoto le leng hape ka tsela e tšoanang ho ea fatše. Ebe u khutlela sebakeng sa ho qala 'me u qale ho ikoetlisa hape.

Mofuta oa Lite: Ka mofuta oa Lite, o ka fokotsa palo ea li-push-UPS. Ke etsa phetoho e le 'ngoe e sutumetsang-UPS 4 leoto. U ka phahamisa leoto le otlolohileng, le lengole.

Mokhoa oa ho etsa Pheta makhetlo a 9 kapa metsotsoana e 30. REP e le 'ngoe ke pusisi - UPS + e phahamisang maoto a le letona le le letšehali.

Koetliso ea matla bakeng sa basali ba nang le li-dumbbells


5. Ho koetela matsoho morao ho robetse ka mpeng

Hobaneng: Boikoetliso bona bo bonolo bo tla u thusa ho matlafatsa mesifa ea hau ea morao, mesifa ea lumbar, mesifa ea mahetla le matsoho. Boikoetliso bona bo tla thusa molemong oa ho otlolla mokokotlo le ho ntlafatsa maemo.

Mokhoa oa ho etsa: Robala ka mpeng, matsoho a otlolohile ka pel'a hau 'me a tšoana. Ho exhale, phahamisa sefuba, hula letsoho morao le 'mele o hlahlobang ho ama serope sa hau. Se ke oa sotha molala oa hau, hula mahetla hole le litsebe tsa hau. Utloa tsitsipano e monate mokokotlong o ka morao le ka morao le mokokotlo oa mokokotlo. Pheta ka tsela e 'ngoe ka mahlakore ka bobeli.

Bobebe khetho: Mofuteng o bobebe oa boikoetliso bona bakeng sa mmele o kaholimo o seke oa hulela letsoho morao, emisa o le maemong a matle.

Mokhoa oa ho etsa: Ho pheta makhetlo a 10 ka lehlakoreng le leng (makhetlo a 20 kaofela) kapa metsotsoana e 30.


6. O phahamisa letsoho ka lebanta le ka pele

Hobaneng: boikoetliso bona bo sebetsa mesifa ea 'mele ka lebaka la boemo bo thata marapo a ka pele, empa haholo mesifa ea mahetla le li-triceps, hape le mesifa ea sefuba, le mesifa ea morao. Ena ke boikoetliso bo thata haholo, ka hona lekhetlo la pele e etsa joalo ka mangole, butle-butle a leka ho e kenya ts'ebetsong maotong.

Mokhoa oa ho etsa: Nka boemo ba lepolanka liphateng tse ka pele: 'mele o theha mola o otlolohileng, mokokotlo o tlase ha o koalehe kapa o kobeha, mpa le marao li tsitsipane, molala o hlephile, sheba pele. Ho boloka boemo bo nepahetseng ba 'mele, otlolla letsoho ho ea pele joalo ka ha o leka ho fihla leboteng ka pele. Etsa ka mahlakore ka bobeli, u se ke ua tiisa molala nakong ea polao.

Bobebe khetho: Mofuteng o bobebe oa boikoetliso bona bakeng sa mmele o kaholimo ho fihlela mangoleng. Ka mohlala, na metsotsoana e 15 e ka matha ka maoto metsotsoana e 15 liropeng.

Mokhoa oa ho etsa: Ho pheta makhetlo a 10 ka lehlakoreng le leng (makhetlo a 20 kaofela) kapa metsotsoana e 30.


7. Ho sotha ka mokhoa o ts'oanelang

Hobaneng: Sena ke boikoetliso bo botle bo sebetsang ho li-oblique le li-abs tse kaholimo le tse tlase. Ho bonolo haholo ho latela pono ea tekheniki, le ho latela pono ea ts'ebetso.

Mokhoa oa ho etsa: Robala fatše, maoto a arohane hanyane hanyane, mesifa ea mpa e tsitsipane, mokokotlo o petelitsoe fatše. Letsoho le letšehali le otlolohile mme le behiloe ka thoko, le letona le phahamisitsoe ka ho lekana. Ka exhale e tebileng phahamisa leoto la hau le letšehali holimo e le hore a ne a shebile fatše. Ka nako e ts'oanang, phahamisa mokokotlo oa hau o kaholimo, o hulletse letsoho la hae ho ama Shin. Etsa boikoetliso ka lehlakoreng le leng ho potoloha la pele le ka lehlakoreng le leng ho potoloha ea bobeli.

Bobebe khetho: Mofuteng o bobebe oa boikoetliso bona, tobetsa ho phahamisa leoto le kobehileng.

Mokhoa oa ho etsa Ho pheta-pheta ha 18 kapa metsotsoana e 30. Potong ea bobeli, pheta boikoetliso bona ka lehlakoreng le leng.

Kamora potoloho ea pele le ho potoloha, phomola metsotsoana e 30-60.

Ho otlolla fatše

Kamora ho ikoetlisa, etsa bonnete ba hore o otlolla mesifa. Ho ikotlolla kamora ho ikoetlisa ho ntlafatsa ho saroloha ha mesifa le motsamao o kopaneng o potlakisang ho fola ha mesifa, o fokotsa likotsi, o thusa ho qoba ho tsitsipana mosebetsing oa hau. Re u fa boikoetliso bo sebetsang ba ho otlolla mesifa ka ho hatisa 'mele o holimo. Ho otlolla ho felletseng ho mmala, bolelele ba eona kaofela ke metsotso e 5-7.

Ketsahalong e 'ngoe le e' ngoe, ho tsamaea ho fihlela metsotsoana e 20 ka lehlakoreng le letona le metsotsoana e 20 ka lehlakoreng le letšehali. Haeba nako e lumela, 'me u batla ho otlolla hantle, u ka lula pooaneng ka' ngoe bakeng sa metsotsoana e 30-40. Ho otlolla letsoho o tla hloka stopwatch, empa o ka bala feela makhetlo a 20-30, o sa lebale ho hema ka matla.

Karolong ea ho qetela ea mmele o kaholimo ho kenyelletsa boitlhakiso bo latelang:

  1. Mangole a fihla sefubeng: metsotsoana 20
  2. Bothata ba ntja bo shebile holimo: metsotsoana 20
  3. Litšiea ho ea lehlakoreng metsotsoana e 20 ka lehlakoreng ka leng
  4. Ho otlolla matsoho le ho phahamisa: metsotsoana 20
  5. Li-biceps tse otlollang: metsotsoana e 20 ka lehlakoreng ka leng
  6. Ho otlolla matsoho: metsotsoana e 20 ka lehlakoreng ka leng
  7. Ho otlolla li-triceps: metsotsoana e 20 ka lehlakoreng ka leng
  8. Poso ea ngoana: metsotsoana 20

Boikoetliso bo holimo ba 30 ba ho otlolla maoto

1. Mangole a fihlang sefubeng

Lula u rapaletse ka mokokotlo kamora hore u ikoetlise pele. Hula mangole a hao sefubeng 'me u li tšoare ka matsoho ka bobeli. Phomola, ikutloe u otlolohile hamonate ka morao. Lula sebakeng sena metsotsoana e 20-30.


2. Ntja e eme e shebile holimo

Otlolla mesifa ea mpa le mesifa ea mokokotlo boemong ba Cobra. Robala ka mpeng, beha matsoho haufi le sefuba. Phunya matsoho a hau fatše 'me u phahamise' mele oa hau o kaholimo, letheka le lule fatše. Utloa tsitsipano ka har'a mesifa ea 'mele. Leka ho koba eseng lumbar feela, le mokokotlo oa mokokotlo (bohareng ba morao). Lula boemong ba Cobra bonyane metsotsoana e 20.


3. Ts'epa lehlakoreng

Lula boemong ba Lotus, nka boemo bo mabothobotho, otlolla mokokotlo oa hau. Bea letsoho le leng thekeng, le leng le phahamise. Etsa ho sekama, nanabela letsoho le otlolohileng. Utloa tsitsipano mokokotlong, sefubeng, mahetleng le matsohong. Lula u sekame metsotsoana e 20 ka lehlakoreng le leng.


4. Ho otlolla matsoho le ho phahamisa

Tsoela pele ho otlolla 'mele o kaholimo maemong a Lotus. Phahamisetsa matsoho a hao kaholimo ho hlooho ea hao le menoana e tšela pakeng tsa tsona. Finyella, liatla holimo, ka mahetla, leka ho theola tlase. Ikutloe u otlolohile hantle ka morao le matsoho. Eseng stulte khutlela. Lula sebakeng sena metsotsoana e 20.


5. Li-biceps tse otlollang

Eketsa letsoho le leng ka pel'a hae, le leng le ts'oere letsoho la letsoho. Tobetsa habobebe letsohong la letsoho la hae, ho feta ho otlolla letsoho le ho otlolla li-biceps tsa letsoho. Etsa boikoetliso letsohong ka leng bakeng sa metsotsoana e 20.


6. Ho otlolla mahetla

Bakeng sa ho otlolla mahetla a hau, letsoho le otlolohileng le tla otloloha ka lehlakoreng hoo setsoe se neng se le boemong ba lehetla le leng. Hula letsoho ka hohle kamoo ho ka khonehang lehlakoreng, otlolla mesifa ea lehetla. Etsa boikoetliso letsohong ka leng bakeng sa metsotsoana e 20.


7. Ho otlolla li-triceps

Ho otlolla li-triceps, tse 'nileng tsa sebetsa ka thata nakong ea thupelo ea rona ea koetliso, phahamisa sefahleho sa letsoho ka holim'a hlooho. Letsoho le leng le tšoara setsoe ebe le hula letsoho ka hohle kamoo ho ka khonehang ka mor'a hlooho ea hau. Ikutloe u otlolohile ka morao matsoho. Etsa boikoetliso letsohong ka leng bakeng sa metsotsoana e 20.


8. Boemo ba ngoana

Qetella boikoetliso ka boemo ba ngoana bo khathollang. Ho nka boemo bona, lula ka mangole, 'me u robale ka sefuba fatše. Eketsa matsoho pele kapa o mene ka pel'a hae. Koala mahlo 'me u heme ka matla. Lula boemong ba ngoana bonyane metsotsoana e 20.

Sheba hape:

Ntle le lenane, lenaneo le phethetsoeng, Bakeng sa ba qalang, Belly, Arms le sefuba

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