Tse ka Hare
High Reps ke koetliso e matla ea matla ho tsoa ho Kate Frederick bakeng sa lihlopha tsohle tsa mesifa tse nang le barbell, li-dumbbells le lebanta le rekereng. Lenaneo le loketse ho betla 'mele, molumo oa mesifa le ho felisa libaka tsohle tse nang le mathata.
Tlhaloso ea lenaneo High Reps from Kate Frederick
Keith Frederick o thehile koetliso, e hahamallang lipheo tse 'maloa: ho chesa mafura, ho potlakisa metabolism, ho ntlafatsa molumo oa mesifa, ho ntlafatsa matla le mamello. Sena se finyelloa ka ho ipheta hangata ka litekanyo tsa mahala. Kate o fapana le maemo le motsamao o fapaneng, phetoho, boitlhakiso ba phetoho, o sebelisa ho sisinyeha ho hoholo, o tle o tsebe ho fumana mojaro o boima ho tsoa mesebetsing e tloaelehileng ea matla. U tla ikoetlisa ka "barbell", "dumbbells" le "elastic band" ho theha 'mele o tiileng le o mosesane.
Baemeli ba Lenaneo ba phahameng ba nka metsotso e 65 mme ba na le Likarolo tse 9 tse khutšoanee tsepamisitse maikutlo sehlopheng se itseng sa mesifa. Karolo ka 'ngoe e kenyelletsa boikoetliso bo' maloa ho sebelisoa li-dumbbells, li-barbells, mabanta a rekereng kapa kaofela. Karolong e 'ngoe ea likarolo tsa ho qetela ho sebelisitsoe lipoleiti tsa pampiri bakeng sa mojaro o eketsehileng maotong le marameng. Kate o fapanyetsana ka likarolo tsa likarolo tse kaholimo le tse tlase, ka hona sehlopha se bonahala se tsitsitse haholo:
- Maoto (squats ka li-dumbbells le ka barbell)
- Mahetla (boikoetliso ba mahetla a nang le barbell, li-dumbbells le theipi)
- Khutlela (boikoetliso ba hau ba morao bo nang le barbell, li-dumbbells le theipi)
- Maoto (mats'oafo a nang le barbell, litšepe tse bolaeang le ho phahamisa menoana ka litelu)
- Biceps (boikoetliso bakeng sa li-biceps tse nang le barbell, li-dumbbells le theipi)
- Triceps (boikoetliso bo nang le li-dumbbells le sehlopha bakeng sa triceps khutlisetsa push-UPS)
- Maoto (mapheo a lehlakoreng le a tšekaletseng a sebelisa lipoleiti tsa pampiri)
- Sefuba (pushups le dumbbell ea ho ikatisa e fatše)
- Core le Abs (boikoetliso ba mpeng fatše)
Pele karolo e 'ngoe le e' ngoe ea boikoetliso e qala, hlakisa hore na li-dumbbells tsa boima bo sebelisa mokoetlisi joang. Ka kopo hlokomela hore boima bo ngotsoeng ka lbs, bakeng sa ho fetohela ho kilograms, bo arole boleng bo boletsoeng ka 2.2 (mohlala, liponto tse 10 = 4.5 kg). Kate e fana ka boikoetliso ba khale ba matla, empa ho boetse ho na le boitlhakiso ba mantlha boo ka nako e le 'ngoe bo sebelisang lebanta la rekere le li-dumbbells. Ka takatso u ka khona ho fana ka mabanta le litekanyo tse rekereng, empa ho hlokahala hore ho be le lipara tse 'maloa tsa li-dumbbells.
Complex High Reps sebopeho sa eona se ts'oana le Pump ea 'mele. Sehlopha se seng le se seng sa mesifa se tsamaisana le pina e le 'ngoe, boikoetliso le tempo li fetoloa ka bonngoe le' mino, mme lenaneo ka bolona ho beha mekhahlelo le bua ka video ea Les mills. Empa haeba Workout ea Pump ea 'mele e ipapisitse le boikoetliso ba barbell ho High Reps Kate Frederick o sebelisa lisebelisoa tse fapaneng tse e etsa hore lenaneo le rue le ho feta le ho khahlisa.
Melemo le likotsi tsa lenaneo
melemo:
1. Lenaneo le Phahameng la Reps le hahiloeng holim'a molao-motheo oa boikoetliso ba matla ba mnogopoliarnosti Ka lebaka la sena o tla khona ho fihlela molumo oa mesifa, ho ntlafatsa boleng ba 'mele le ho tlosa mafura libakeng tse nang le mathata.
2. Kate Friedrich o sebelisa metsamao e potlakileng le e liehang, le ho ikoetlisa ka matla ho fana mojaro o felletseng mesifa ea hau. Qetellong ea karolo e ngoe le e ngoe ea sebaka se shebiloeng e maemong a phahameng haholo.
3. Lenaneo le na le sebopeho se nang le boiphihlelo: karohano ea lihlopha tsa mesifa, mejaro e fapanyetsanang 'meleng o kaholimo le o ka tlase, tlhophiso e loketseng ea boikoetliso.
4. Kate ka video ena o khetha koetliso ea matla ea khale, empa ka ts'ebeliso ea lisebelisoa tse ling, boikoetliso bo ile ba fetoha tse fapa-fapaneng haholo le tse thahasellisang. Mohlala, o sebelisa li-dumbbells le elastic band ho eketsa mojaro.
Ho sebetsa ka litekanyo tsa mahala ho tla u thusa ho eketsa mamello le matla, le ho sebelisa mesifa e felletseng 'meleng oa hau.
tlhoka mesola:
1. U tla hloka Arsenal ea lisebelisoa tse ling: barbell, dumbbell, band band, lipoleiti tsa pampiri. Ho feta moo, ho lakatseha ho ba le litekanyo tse ngata bakeng sa lihlopha tse fapaneng tsa mesifa.
2. Lenaneo le etselitsoe maemo a tsoetseng pele a sebetsanang. Eseng feela ka lebaka la mojaro o phahameng (haholo haeba o ka fokotsoa ka ho nka li-dumbbell / lipanekuku tse bobebe), le ho beha boikoetliso ba matla ka litekanyo tsa mahala, moo ho leng bohlokoa haholo ho latela mokhoa o nepahetseng le ho ba le boiphihlelo ba ho ruta.
Kate Frederick o khothaletsa hore o ikoetlise ka makhetlo a mabeli makhetlo a beke le beke. Ka lenaneo lena ha o hahe mesifa, empa o tla e fihlela mmele o motle, o nang le medumo ebile o boreleli.
Bona hape: koetliso ea matla Muscle Max, Kate le Frederick.