Fé Fit ke lenaneo le monate, le felletseng la boikoetliso le entsoeng haholo bakeng sa bo-mme. Baqapi ba thupelo ba na le sepheo se latelang: ho khothatsa basali ba lilemo tsohle ho ikoetlisa, hore ba tle ba lule ba le basesaane, ba le mafolofolo 'me ba phetse hantle bophelong bohle.
Tlhaloso ea lenaneo Fé Fit
Leha e le lepetjo la lenaneo "E entsoe ke bo-mme bakeng sa bo-mme", u se ke ua potlakela ho chechisa boikoetliso, le haeba u sa khone ho fihla hae. Lenaneo la Fé Fit le loketse motho e mong le e mong ea ratang ho bapala lapeng mme a batla ho ba le sebopeho se makatsang. Thupelo ea boikoetliso Fé Fit e hahiloe holim'a melao-motheo ea koetliso ea khalee tla ba ea bohlokoa le ea bohlokoa ho motho ofe kapa ofe. Lebitso la lenaneo le bolela lebitso la tšepe ea lik'hemik'hale (Fé), eo hape e leng mothofatso oa matla, ho feto-fetoha ha maemo le ho feto-fetoha ha maemo.
Lenaneo la Fé Fit le kenyelletsa lihlopha tsa boikoetliso tse arotsoeng ka libaka le libaka tse itseng tsa mathata: Cardio Potoloho, Kakaretso ea Busang Toning, Upper Bus, Ka tlase 'Mele, Core, Barre, Otlolla Phallo. Ho e 'ngoe le e' ngoe ea lihlopha tsena ho kenyelelitsoe ho ikoetlisa ka metsotso e 30, hona ho bolela hore thupelo e Livideo tse 28 tse fapaneng! U sebetsa ka botlalo 'meleng oohle,' me lihlopha tse fapaneng li ke ke tsa u lumella hore u borehe. Bakeng sa boiketlo ba lialmanaka tse lokiselitsoeng hantle tseo u tla beng u li etsa.
Koetliso e ne e kenyelletsa sehlopha sa banana tlasa tataiso ea morupeli oa boikoetliso Hilary. Litlelase li tšoareloa ka mafolofolo empa li le mabothobotho: u tla be u sebetsa holim'a 'mele, empa u se na meroalo e boima. Ho ikoetlisa ho loketse bakeng sa lipakeng, empa o ka fokotsa matla, haeba o ikoetlisa ka mefuta e fetotsoeng. Barupeli ba lithuto tsohle ba u khothaletsa ho mamela 'mele oa hau,' me, ha ho hlokahala, ho lokisa mojaro.
Melemo le likarolo
1. Bakeng sa koetliso u ke ke ua hloka ho feta Metsotso ea 30 ka letsatsiho kenyelletsa ho futhumatsa le ho koala. Hona ke o mong oa melemo ea mantlha ea lenaneo hobane, e le molao, bo-mme ba na le nako e lekantsoeng haholo.
2. Lenaneo le tsamaea le kemiso e loketseng ea lihlopha, 'me Fé Fit e na le lialmanaka tse' maloa: libeke tse 13 (likhetho tse 3 tse fapaneng), libeke tse 6 (likhetho tse 3 tse fapaneng), bakeng sa libeke tse 3 (khetho ea 1). Mefuta e fapaneng ea mananeo, ke ka seoelo u kopanang le lenaneong lefe kapa lefe le rarahaneng.
3. Boholo ba mananeo ana a fana ka maikutlo a hore o tla koetlisa makhetlo a 6-7 ka beke. Empa ho Fé Fit mofuta oa mantlha oa khalendara o fana ka maikutlo a lihlopha feela Linako tsa 3 ka beke! Ha ho koetliso letsatsi le letsatsi, o tla ba le nako e lekaneng ea ho fola.
4. Lenaneo le fanoa ho tloha Mefuta e 7 ea koetliso: 'mele o kaholimo le o tlase, mokokotlo,' mele oohle, cardio, koetliso ea barnie le ho otlolla. O tla sebetsana le lihlopha tsohle tsa mesifa mme o tla nts'etsapele botlalo le botlalo.
5. Thupelong Fé Fit e kenyelelitsoe Video e ikhethang ea 28 (+ 7 livideo tsa bonus bakeng sa ba qalang)! Ho fapana le mananeo a mang a mangata moo o phetang boikoetliso bo tšoanang khafetsa, mona o tla fumana mefuta e fapaneng ea letsatsi le letsatsi.
6. Ho ikoetlisa ho haholo e sebetsang hantle ho aha mmele o mosesane, o modumo, o omisitse mmele ka mesifa e metelele. U tla kopanya boikoetliso ba 'mele, matla le boikoetliso' me u sebetse ka mamello ea ka le ho ikotlolla. Joalokaha bahlahisi ba re, video ea metsotso ea 30 litlamorao tsa eona 'meleng e lekana le sehlopha sa nako e felletseng jiming.
7. U tla sebetsa hape molumo oa mmele le ho matlafatsa mesifa u sebelisa boima ba 'mele oa hau, li-dumbbells le expander. Mojaro oa motlakase o hahiloe motheong oa ho pheta-pheta hangata ka boima bo bobebe ka phetoho e potlakileng lipakeng tsa boikoetliso le phomolo e nyane.
8. Ho ikoetlisa ho lekana ka ho lekana ho basali bohle, ho sa tsotelehe boteng ba ngoana. Karolo e le 'ngoe feela ke mantsoe a khothatsang a tsoang ho mokoetlisi Hillary nakong ea mananeo, a neng a shebile basali ba nang le bana. Joalokaha ho boletsoe ke bahlahisi, lenaneo le shebana le libaka tse tloaelehileng tsa mathata bakeng sa basali (cor, lirope, maraong le matsoho), empa haholo-holo ka matla nakong ea bokhachane.
9. Litlelase li tšoareloa tikolohong e ntle le e nang le ts'epo, Studio e khabisitsoe ka lithane tse pinki tse khanyang. Bakeng sa ho ikoetlisa u na le lisekoere tse nyane feela ka kamoreng. Video e na le sebala nako, eo hape e leng bohlokoa bakeng sa koetliso e ntle.
10. Ho ikoetlisa hase a loketse bakeng sa bakhachane! Kamora 'litlelase tsa ho qala tsoalo Fé Fit feela kamora tumello ea ngaka ea hau.
11. Bakeng sa boitlhakiso bo itseng o tla hloka lisebelisoa tse ling: setulo, expander ea tubular le lesale la isotonic, le ka nkang sebaka sa bolo e tloaelehileng. U tla hloka li-dumbbells (1-3 kg), mmete le setulo.
Sebopeho sa Workout ea Fé Fit le khalendara
Ho Fite Fit e fana ka likhetho tse 'maloa tsa khalendara, eo har'a eona u ka khethang khetho e nepahetseng ka ho fetisisa:
- Khalendara ea 1 (bakeng sa libeke tse 13 tsa lihlopha makhetlo a 3 ka beke): khalendara ea mantlha
- Khalendara ea 2 (ea libeke tse 13, e bapala makhetlo a mane ka beke)
- Khalendara ea 3 (ea libeke tse 13, e bapala makhetlo a mane ka beke)
- Khalendara ea 4-5 (e etselitsoe libeke tse 6 tsa litlelase makhetlo a 6 ka beke): tsela ea ho theola boima ba 'mele le molumo oa mmele
- Khalendara ea 6 (e qetella libeke tse 3, e bapala makhetlo a 6 ka beke)
- Khalendara ea 7 (e etselitsoe libeke tse 4, litlelase makhetlo a 6 ka beke): Bothata ba Lehlabula.
Matsatsi a mahala mahala almanakeng a tšoauoa ka Matha /Tsamaea /Khatholoha mona o na le khetho. U ka nka maeto a metsotso e 30, papali eo u e ratang kapa boithabiso bo bong bo sebetsang, u ka phomola haeba u utloa ho hlokahala. Ka 'nete, mamela' mele oa hau, empa leka ho o boloka bophelo bo mafolofolo kantle ho hora ea koetliso.
Lenaneo la Fit Fit le kenyelelitsoe Lihlopha tse 7 tsa livideo tsa koetliso tse 4 sehlopheng ka seng ka nako ea metsotso e 30:
- Potoloho ea Cardio. Koetliso ea karohano ka ho totobatsa mesifa ea mantlha, boikoetliso bo fapakaneng bo emeng le ho Mat (ntle le setoko).
- Kakaretso ea Toning ea 'Mele. Koetliso ea matla bakeng sa 'mele oohle e tla u thusa ho tlisa mesifa (dumbbell, expander, bolo kapa lesale la isotonic).
- 'Mele o ka Holimo. Koetliso ea matla bakeng sa mesifa ea matsoho, mahetla, mokokotlo le sefuba (li-dumbbells, li-expander).
- 'Mele o ka tlase. Koetliso ea matla bakeng sa mesifa ea lirope le likoti (li-dumbbells).
- konokono. Ho koetlisetsoa makhapetla, hoo e batlang e le hantle ke mokatong (ntle le setoko).
- Barre. Boikoetliso ba Barnie ka ho hatisa 'mele o tlase (li-dumbbells, setulo, bolo kapa lesale la isotonic).
- Otlolla Phallo. Ho otlolla 'mele oohle bakeng sa metsotso e 20-30 (ntle le setoko).
Thupelo ea boikoetliso e boetse e kenyelletsa video ea 7 ea Fé Fit e bohlokoa, e emelang a ho ikoetlisa bakeng sa ba qalang, ka bolelele ba metsotso e 12-15:
- Bohlokoa ba Cardio.
- Kakaretso ea Lihlahisoa tsa Toning ea 'mele
- Bohlokoa ba 'mele bo kaholimo
- Bohlokoa ba 'mele o ka tlase
- Lintho tsa bohlokoa tsa bohlokoa
- Bohlokoa ba Barre
- Otlolla Phallo ea Bohlokoa
Mona re sebelisa lisebelisoa tse tšoanang le tsa video e kholo, ho latela mofuta oa koetliso. U ka etsa file ea lenaneo la Bohlokoas, haeba ho ne ho se joalo nakong e fetileng e neng e ikoetlisa joaloka litlelase tsa selelekela. Mohlala, re aba livideo tsena tse 7 bakeng sa ba qalang hara beke 'me re li etsa libeke tse 2-4 ho fihlela o ikutloa o itokiselitse mejaro e tebileng.
Baqapi ba fé Fit e rarahaneng ba khothatsa basali ho etsa hore mmele o phele hantle karolo ya bophelo ba hao, ho sa tsotelehe mosebetsi le linako tse maphathaphathe. U lokela ho hopola litlhoko tsa hau 'me u se ke ua lebala hore mosebetsi ka sebopeho sa' mele - ha se feela ho theha ponahalo e ntle, empa hape le ho ntlafatsa bophelo bo botle.
Bona hape: boikoetliso bo tlase ba 'mele ba 14 bo tsoang FitnessBlender bakeng sa ba qalang ntle le ho tlola.