Fit Split ke e 'ngoe ea lithuto tsa haufinyane tsa Kate Frederick. Phatlalatso ea moaho o mocha e etsahetse qetellong ea selemo sa 2017. Lenaneo ke koetliso e arohanaseo se tla u thusa ho ntlafatsa nako ea koetliso le ho fumana sephetho se phahameng mabapi le ho chesa mafura le ho matlafatsa mesifa ea 'mele oohle.
Kakaretso ea lenaneo la Fit Split
Mohlomong u kile oa utloa ka lenaneo la Split Series, le lokollotsoeng Kate Frederick lilemong tse 10 tse fetileng. Ho 2017, mokoetlisi o hlahisitse sebopeho se ts'oanang sa Fit of Split e rarahaneng, ho feta feela e sebetsang hantle le ea boleng bo holimo! Nakong ea lithuto tsa bona, Kate o pheta khafetsa hore ha ua tlameha ho emisa le ho senya nako phomolong. Lenaneong le lecha, Fit Split molao-motheo ona o kentsoe tšebetsong ka 100%. U ke ke ua senya mpho e le 'ngoe ea motsotso e tla u thusa ho fihlela sephetho se phahameng ka nako e nyane. Sena se bohlokoa haholo ho ba sa itokisetsang ho ikoetlisa letsatsi le letsatsi kapa nako e telele.
Fit Split letoto lena le kenyelletsa livideo tse 4 ka nako ea metsotso e 50-60 (+ 1 bonase khatisong e khuts'oane). Lenaneo ka leng le na le likarolo tse peli: halofo ea pele e u emetse cardio-mojaro, karolong ea bobeli - mojaro oa motlakase. Mokhoa oa ho ikoetlisa oa Cardio o matla, ha Kate a ne a ba etsa ba fapaneng haholo ebile a le monate. Koetliso ea matla e arotsoe ka mesifa ea likarolo tse kaholimo le tse tlase, le ho sututsa (Sututsa) le ho hula mesifa (Hula). Matsatsing ao, ha o sebetsa le sehlopha se le seng sa mesifa, sehlopha sa bobeli sa mesifa se phomotse.
Kahoo, tlhaloso e akaretsang ea lenaneo la Fit Split:
- Lenaneo le kenyelletsa livideo tse 4 tsa metsotso e 50-60 le bonase e le 1 mochineng o mokhutšoane
- Video e ngoe le e ngoe e kenyelletsa koetliso ea 2: pele ke karolo ea pelo, ebe karolo ea motlakase (metsotso e 20-30)
- Ho ikoetlisa ho thusa ho chesa mafura, ho matlafatsa mesifa, ho theola 'mele, ho u imolla libakeng tsa mathata
- U tla hloka lisebelisoa tse ling, ho kenyeletsoa le li-dumbbells bakeng sa boikoetliso ba matla
- Boemo ba lenaneo bo tsoetse pele (bo tsoetseng pele), empa boemo ba “Ka holimo ho karolelano” koetliso le eona e ka khonahala.
U ka koetlisa Fit Split joang? Botle ba lenaneo ke hore e ka tsamaellana le kemiso ea hau. U ka koetlisa makhetlo a 4 ka beke, u etsa lenaneo la hora e le 'ngoe. U ka koetlisa makhetlo a 1 ka beke, empa u arola oache ea video hoseng le mantsiboea. U ka etsa makhetlo a 4 ka beke metsotso e 6, u fapanyetsana pakeng tsa cardio le koetliso ea boima. U ka ba ua kopanya pakeng tsa litekanyo le boikoetliso ba cardio ka bohlale ba hau. Lenaneo le fapane haholo.
Bakeng sa lenaneo la Fit Split o tla hloka lisebelisoa tse ling:
- Dumbbells (2 ho isa ho 20 kg, e tataisoa ke bokhoni ba eona)
- Li-disk tse thellang (o ka sebelisa likhechana tsa lisele, lipoleiti tsa pampiri)
- Sethala sa mehato
- Fitball (boikoetliso bo kopanetsoeng)
- Sehlopha sa boikoetliso (ka boikoetliso bo arohaneng)
- Rod (ka boikhethelo)
Lenaneo la Fit Split
Re u fa kakaretso e khuts'oane ea mananeo ohle a mane a behiloe ho Fit Split ea khale. Haeba u rerile ho arola litekanyo le koetliso ea pelo, u se ke oa lebala ho etsa mofuthu le ho thula ka ha li tloaelehile likarolong tseo ka bobeli.
1. Low Impact Cardio + Metabolic Conditioning (metsotso e 50)
- Cardio e nang le tšusumetso e tlase. Boikoetliso bo tlase ba 'mele bo nang le tšusumetso e tlase bo nang le palo e nyane ea hop. Bakeng sa mojaro o eketsehileng, li-discs tse thellisang.
- Boemo ba Metabolic. Koetliso ea matla le litekanyo, ho tsepamisa maikutlo mmeleng o hodimo: matsoho, mahetla, mokokotlo, sefuba. Kate o sebelisa boima bo latelang ba dumbbell: 2 kg; 3.5 lik'hilograma; 4.5 lik'hilograma; 5.5 kg; 7 lik'hilograma.
2.Boxcamp Bootcamp + Legs & Glutes (metsotso e 60)
- Bootcamp ea litebele. Nako ea ho ikoetlisa ea cardio e ipapisitse le likarolo tsa bonono le plyometric e matla. Haeba u batla ho e thatafalletsa le ho feta, u ka sebelisa litekanyo bakeng sa libetsa.
- Maoto le Thoriso. Koetliso ea matla bakeng sa mmele o tlase e kenyelletsa li-squats tse fapaneng, mats'oafo le salageanu ea mehato ho. U tla sebetsana ka katleho le mesifa ea lirope le likoti. U tla hloka sethala sa ho thellisa le ho hata. Haeba sethaleng sa mehato che, boikoetliso bo ka fetoloa kapa ba sebelisoa sofa / setulo. Kate o sebelisa boima bo latelang ba dumbbell: 4.5 kg; 5.5 kg; Lik'hilograma tse 7; 9 kg; 11 lik'hilograma.
3.Ts'oaetso e tsoakiloeng ea Cardio + Letsatsi (Metsotso e 60)
- Tsoakiloeng Tšusumetso Cardio. Koetliso ea karolelano ea pelo ke khatello e tlase ea "vysokogornyh" le boikoetliso bo phatlohang ho eketsa ho otla ha pelo le ho chesa mafura. Thepa ha e hlokehe.
- Hula Letsatsi. Koetliso ea matla bakeng sa 'mele oohle ka ho tsepamisa maikutlo ho lihlopha tse latelang tsa mesifa: mokokotlo, mahetla, li-biceps, likoti le mesifa. U tla hloka fitball, 'mele oa elasticity ea boikoetliso, li-dumbbells, li-barbell. Rod e nkeloa sebaka ke li-dumbbells tse nang le tšenyo e nyane kapa tse se nang letho. Kate o sebelisa boima bo latelang ba dumbbell: 2 kg; 3.5 lik'hilograma; 5.5 kg; Lik'hilograma tse 7; 9 kg; Lik'hilograma tse 11; Lik'hilograma tse 13.5.
4. Shred Cardio + Push Day (metsotso e 55)
- Ho Shred Of Cardio. Mehato ea tšebetso ea boikoetliso, e tla u thusa ho phatloha metabolism ea hau, ho eketsa lebelo la pelo le ho potlakisa ts'ebetso ea ho chesa mafura. Ke lenaneo le thata ka ho fetisisa la boithapollo ba pelo la Fit Split.
- Letsatsi la Push. Koetliso ea matla bakeng sa 'mele oohle ka ho tsepamisa maikutlo ho lihlopha tse latelang tsa mesifa: sefuba, mahetla, triceps le quadriceps. U tla hloka sethala sa mehato, li-dumbbells, barbell. Rod e nkeloa sebaka ke li-dumbbells tse nang le tšenyo e nyane kapa tse se nang letho. Kate o sebelisa boima bo latelang ba dumbbell: 2 kg; 3.5 lik'hilograma; 5.5 kg; Lik'hilograma tse 7; 9 kg; Lik'hilograma tse 11; Lik'hilograma tse 13.5.
5. Bonus Abs (metsotso e 10). Hape lenaneo le ne le kenyelletsa bonase e khuts'oane ho mesifa ea mpa le makhapetla a tsoang sehlopheng sa boikoetliso le li-disc tsa disc.
Ho ikoetlisa le Kate Friedrich, o ke ke oa theola boima ba 'mele feela mme oa tlosa boima bo feteletseng empa hape o tla ntlafatsa mmele oa hau. Kate ke koetliso ea 'nete ea matla a lapeng, kahoo kholiseha hore mananeo a eona o tla fumana setšoantšo sena, seo e neng e le khale se lora ka sona.
Bona hape: Ho shebella matsatsi a 80: moaho o mocha o tsoang ho Autumn Calabrese.