Tse ka Hare
Chalene Johnson ke 'Mopi oa e tsebahalang Turbo Jam, e tsebahalang haholo hara barati ba ho ikwetlisa lapeng. Kajeno re bua ka livideo tsa tlatsetso (bonase) tsa letoto lena, tse entsoeng kamora ho lokolloa haholo.
Chalene Johnson ea sebetsang hantle
Turbo Jam ke boikoetliso ba 'mele oohle ho ipapisitsoe le likarolo tsa papali ea litebele le ho ikoetlisa. Lenaneo lena le thusitse chalene Johnson ho fumana botumo ba machabeng, kamora moo a fana ka lithupelo tse ling tse ngata tseo re batlang ho u tsepamisa ho tsona. Re tla shebana le video e 'ne ea boleng bo holimo: bakeng sa marao le mpa, ho bohola, ho ikoetlisa ka pelo le fitball bakeng sa 'mele oohle. Liikoetliso tsohle li etselitsoe baithuti ba maemo a bohareng.
1. Turbo Jam - Kakaretso ea Phallo ea 'Mele (' mele o felletseng)
Kakaretso ea Blast ea 'mele ke koetliso ea matla a aerobic le fitball bakeng sa' mele oohle. Ka thuso ea eona, o tla khona ho chesa likhalori, ho sebetsa libakeng tse nang le mathata mme o lebise ho molumo oa mesifa. Haholo-holo joalo ka lenaneo ho bao ba batlang ts'ebeliso ea fitball. Lenaneong lena Shalin o e nolofalletsa haholo. Ha u na ho lokolla bolo ea rabara matsohong nakong eohle ea boithapollo.
Lenaneo le tla fapanyetsana matla le pelo. U emetse li-squats, li-push-UPS, li-crunches, maoto a maoto, ho qhomela ka bongata le tsena tsohle ka fitball. Ho otla ha pelo ea hau ho tla ba joalo sebakeng sa ho theola boima ba 'mele ho pholletsa le sehlopha. Ho phatloha hohle ha 'mele ho tla ntlafatsa' mele oa hau, ho tlosa mafura a 'mele' me ho tla thusa ho fapanya lithupelo.
- Lisebelisoa: fitball
- Nako: Metsotso ea 60
Bona hape: Khetho e ntlehali: Boikoetliso bo 50 bo nang le fitball slimming.
2. Turbo Jam - Cardio Party Remix (cardio Workout)
Empa haeba u batla ho ba le pelo e matla ea 'mele, leka lenaneo la Cardio Party Remix. Chalene Johnson ou tšepisa metsotso e 30 e chesang haholo. Koetliso e etsoa ka motsamao o tsoelang pele ho qala ka oa pele ho isa ho oa ho qetela. Ha e le hantle lenaneo le hahiloe holim'a likarolo tsa kickboxing ka ho phatloha ha aerobics le motjeko. Mokhatlo ona o ile oa nka sebaka ka mor'a o mong ka potlako, ka hona o tlameha ho tsepamisa maikutlo haholo ho sehlopha kaofela.
Bohareng ba lenaneo Shalin o kenyelelitsoe karolo ea metsotso e meraro Turbo, moo o tla fumana boikoetliso bo matla le sekhahla se phahameng ka ho fetisisa. Mme motsotsong oa ho qetela oa 10 mokoetlisi o tlohetse ho raha kickboxing, ho eketsoa ho sebetsa mesifa ea 'mele o ka tlase.
- Inventory: ha e hlokehe
- Nako: Metsotso ea 30
Kakaretso ea mananeo ohle a chalene Johnson
3. Turbo Jam - Kickin Core (bakeng sa karolong e ka holimo)
Koetliso ea Kickin Core e tla u thusa ho matlafatsa mesifa ea hau ea corset le ho chesa mafura mpeng. Lenaneo le ka aroloa likarolo tse peli. Karolong ea pele u emetse ho ikoetlisa ka mafura ho tloha ho kickboxing ka likarolo tsa motjeko le aerobics, tse etsahalang ka lebelo le phahameng tlasa 'mino o tukang. Ka thuso ea linako tsa khefutso u tla potlakisa metabolism, ho chesa likhalori le mafura 'meleng oohle. Cardio e nka metsotso e 30.
Karolong ea bobeli u tla ikoetlisa ka leihlo mesifa ea mantlha. Chalene Johnson o fana ka bonolo boikoetliso le fitball qalong e otlolohile ebe e ea tsepameng, e paqame bolo. Qetellong u tla otlolla mesifa ea 'mele oohle. Hammoho le karolo ea hitch le fitball e nka metsotso e 15.
- Lisebelisoa: fitball
- Nako: Metsotso ea 45
4. Turbo Jam Live - Booty Sculpt and Abs (bakeng sa marao le mpa)
Booty Sculpt le Abs ke mesifa ea 'mele oohle e hatisang glutes le mpa. Chalene Johnson o nkile ho ikoetlisa ka matla ka li-dumbbellsseo se tla u thusa ho tlosa sebaka sa mathata le ho tiisa 'mele. Lenaneo le boetse le kenyelletsa likarolo tse khutšoane tsa pelo bakeng sa ho chesa likhalori tse eketsehileng. Ho ikoetliseng ho 'maloa, o tla hloka expander (elastic band) maotong a ka, empa o ka e etsa ntle le eona.
Sakura ha a sebelise boikoetliso bo tloaelehileng feela (li-squats, li-swings, maoto a phahamisa), empa hape e kenyelletsa motsamao wa motjeko, e thusang ho sebelisa karolo e ka tlase ea 'mele ka botlalo. Metsotso e 5 ea ho qetela e etsahala fatše moo u tla ikoetlisetsa 'mele o tlase.
- Lisebelisoa: li-dumbbells, expander ka maoto (ka boikhethelo)
- Nako: Metsotso ea 30
Hopola hore chalene Johnson le eena o na le khatiso ea bobeli ea Turbo Jam: Fat Burning Elite, eo re e hlalositseng pejana. Se ke la lebala ho leka lenaneo lena!
Bona hape: Platform BOSU: ke eng, melemo le mathata, boitlhakiso bo botle ka ho fetisisa le Bosu.