Tse ka Hare
Haeba u batla lenaneo la boleng bo holimo haholo le loketseng moithuti ea fapaneng joale rea u fa letoto la boikoetliso bo tsoang ho Kate Frederick. Lenaneo ICE Conditioning Intermediate kapa Extreme e entsoeng ka ho khetheha bakeng sa koetliso ea maemo a mahareng. U tla khona ho theola boima ba 'mele, ho matlafatsa mesifa, ho sebetsa' mele kaofela lapeng.
Kakaretso ea lenaneo ICE e tsoang ho Kate Frederick
ICE ke boikoetliso bo ikhethileng bo rarahaneng, bo arohaneng, bo fofisang moea le matla bo netefatsang hore bo tla o khahla ka mefuta ea eona le katleho ea eona. Kate Friedrich oa fana Li-video tsa 19 ea linako tse fapaneng ho matlafatsa lihlopha tsohle tsa mesifa, ho chesa mafura, ho potlakisa metabolism le ho ntlafatsa mmele. Ho latela likopo tse ngata tsa balateli, Kate o thehile lenaneo le lumellanang le litsebi tse ngata, eseng feela maemo a phahameng a thupelo. E rarahaneng e ne e kenyelletsa video e khuts'oane e tla u thusa ho eketsa matla a koetliso.
Karolo ea lenaneo la ICE le kenyelletsa:
- Koetliso ea mantlha e 7 metsotso e 40-50;
- Koetliso e 5 e potlakileng ea matla bakeng sa lihlopha tse fapaneng tsa mesifa ea mmele o kaholimo (Ho senyeha ha mesifa);
- Ho ikoetlisa ka nako e khuts'oane ea 5 bakeng sa ho chesa mafura a mangata (Ho phatloha ha Leholiotsoana);
- 2 koetliso e khuts'oane (Motsoako oa Icy).
Boemo ba lenaneo - Bohareng (ka karolelano), empa lithuto li bokahohleng. Haeba o nka dumbbell e le boima mme o eketsa ho video ea mantlha ea thupelo Blizzard Blast, le maemo a tsoetseng pele a koetliso joalo ka. Haeba u khetha moralo oa thuto bakeng sa ba qalang, 'me ba qalang ba tla khona ho sebetsana ka katleho le se rarahaneng. Ho fapana le mananeo a mang a mangata Kate Friedrich, letotong lena ha u hloke lethathamo la libuka. Hangata li-dumbbells tse sebelisitsoeng, ka linako tse ling sethala sa ho nyoloha le fitball, sehlopha sa livideo tse peli tsa rekere.
Melemo ea lenaneo ICE:
- E fana ka boikoetliso bo fapaneng ba 19 bakeng sa 'mele oohle
- Kate Friedrich o entse motsoako o motle oa li-cardio le meroalo ea matla
- Sebopeho se tla u thusa ho chesa mafura le ho matlafatsa mesifa le ho ntlafatsa boleng ba 'mele
- O ka kopanya livideo tse telele le tse khuts'oane ho theha lihlopha tsa bona tse nepahetseng
- Ka lebaka la lenaneo la koetliso ea mefuta-futa ha ho na nako ea ho teneha
- Ho fapana le mananeo a mang Kate Friedrich, o tla hloka lisebelisoa tse fapaneng. Haholo-holo li-dumbbells, ka video e arohaneng - sethala sa mehato.
Kate Friedrich o fana ka thepa likhalendara tse 'maloa bakeng sa libeke tse 4: bakeng sa boemo ba ho kena (Lebelo la Pele), boemo ba lipakeng (Mohato oa Bobeli) le boemo bo tsoetseng pele (Mothati oa Boraro). Maemo a fapana nakong ea litlelase tsa letsatsi le letsatsi. U ka khetha e 'ngoe ea mefuta ena e meraro ea khalendara ho latela boemo ba hau ba ho itokisa,' me u ka nka libeke tsohle tse 12, butle-butle u eketsa ho phela hantle 'meleng.
Boemong ba pele o tla etsa boikoetliso ba mantlha feela mme o etse makhetlo a 5 ka beke metsotso e 40-45. Boemong ba bobeli le ba boraro ba kentse koetliso e khuts'oane ea bonase mme maqhubu a lithuto a eketsehile ho fihlela makhetlo a 6 ka beke. Ntle le lenaneo la ICE le boetse le na le likhalendara tse 'maloa tsa likhetho tse fapaneng le lethathamo le leng la ho ikoetlisa Kate Frederick.
Sebopeho sa Sehlopha sa koetliso sa ICE
Kahoo, lenaneong ICE Series e kenyelletsa boikoetliso ba 19, ho kenyeletsoa video e kholo e 7 e telele bakeng sa metsotso ea 40-45 le livideo tse khutšoane tse 12 tsa metsotso e 10-20.
Mesebetsi ea mantlha:
- Metaboliki Kakaretso Body (Metsotso e 45). Koetliso ea matla bakeng sa mesifa ea 'mele oohle, e kenyeletsang boikoetliso bo kopaneng le mojaro lihlopheng tse' maloa tsa mesifa. Koetliso e matla haholo, ka hona o tla ba matla ho chesa likhalori. Lisebelisoa: li-dumbbells.
- Chiseled Upper Body (Metsotso e 40). Ho ikoetlisa bakeng sa mesifa ea 'mele e kaholimo: matsoho, mahetla, sefuba, mokokotlo, abs. Ha e le hantle Kate o fana ka boikoetliso bo ikhethileng, karolo ea bobeli ea thuto e etsahala ho Mat. Lisebelisoa: li-dumbbells.
- Chiseled Ka tlase Body pululo (Metsotso e 45). Koetliso ea nakoana bakeng sa 'mele o tlase, e kenyeletsang boitlhakiso ba pelo le matla bakeng sa letheka le maraong. Lisebelisoa: li-dumbbells.
- Boot Camp Potoloho (Metsotso e 45). Koetliso ea karohano le sethala sa mehato, se nang le mekhahlelo e 6. Potoloho e 'ngoe le e' ngoe e kenyelletsa boikoetliso bo 4 bakeng sa 'mele o ka tlase ho mmele o holimo, bakeng sa makhapetla le boikoetliso ba pelo. Boikoetliso bo nka motsotso o le mong. Lisebelisoa: sethala sa mehato, li-dumbbells.
- Lefika 'm Sock 'm Kickboxing (Metsotso e 45): boikoetliso bo matla ba pelo bo ipapisitse le boikoetliso ba plyometric le boikoetliso ba kickboxing. Hantle itokisetse ho fufuleloa! Lisebelisoa: ha ho hlokahale.
- Low tshusumetso Kofu (45 metsotso palama) 's tlaase tšusumetso cardio Workout ho chesa mafura le molumo mesifa. Lenaneo le na le likarolo tse peli. Karolong ea pele ea boikoetliso u hloka li-dumbbells feela, karolong ea bobeli u lokela ho lebella boikoetliso ka sethala sa mohato. Lisebelisoa: sethala sa mehato (halofo ea bobeli), li-dumbbells tse bobebe.
- Ho The Lijo: Maoto le Lithoriso (Metsotso e 45): tšusumetso e tlase ea boikoetliso bakeng sa letheka le maraong fatše, ho kenyeletsang boikoetliso fatše le fitball le lebanta le rekereng. E loketse batho ba nang le bothata ba mangole. Lisebelisoa: Bolo ea boikoetliso, lebanta la rekere.
Koetliso e khuts'oane ea mesifa (Muscle Meltdown)
Boikoetliso bo bokhutšoane bakeng sa lihlopha tse fapaneng tsa mesifa ea 'mele o kaholimo: li-biceps, li-triceps, mahetla, sefuba le mokokotlo. Lenaneo le ka tsela e latelang: o tla fumana boikoetliso bo 5 bo phetoang makhetlo a mararo. Boikoetliso bo bong le bo bong bo etsoa ka makhetlo a 3, kahoo o ka fumana li-dumbbells tse mahareng kapa tse kholo tsa boima ba 'mele (12-3 kg). U tla tsepamisa maikutlo ho toning le ho matlafatseng mesifa ea hau.
- Biceps (Metsotso e 15). E kenyelletsa boitlhakiso bo latelang ba matla bakeng sa li-biceps: Standing Curl, Standing Hammer Curl, Moruti Curl, Koala Hammer Curl, Concentration Curl. Lisebelisoa: li-dumbbells, fitball.
- Triceps (Metsotso e 13). E kenyelletsa ho ikoetlisa ka matla bakeng sa li-triceps: Holim'a Tricep Extensions, Kickbacks, Dips, Lying Tricep Extensions, Tšoara Grip Press. Lisebelisoa: li-dumbbells, sethala sa mohato / benche.
- mahetleng (Metsotso e 15). E kenyelletsa boikoetliso bo latelang bo matla mahetleng: Tobetsa e ka Holimo, Row e otlolohileng, Ho ema lehlakoreng le leng, Ho phahamisa ka pele, Delt ka morao ho Ball. Lisebelisoa: li-dumbbells, fitball.
- sefubeng (Metsotso e 15). E kenyelletsa boikoetliso bo latelang ba matla bakeng sa mesifa ea sefuba: Sekamela ho Push-up, Flat Bench Press, Flat Bench Fly, Incline Bench Press, Suthela Bench Fly. Lisebelisoa: li-dumbbells, sethala sa mohato / benche.
- Back (Metsotso e 20). E kenyelletsa boitlhakiso bo latelang ba matla bakeng la mokokotlo: Row Arm e le 'ngoe, Pullover, One Arm Row Wide, Arm Arm e le' ngoe, Deadlift. Lisebelisoa: li-dumbbells, sethala sa mohato / benche.
Ho ikoetlisa ka nakoana (Blizzard Blast)
Ts'ebetso ena ea ho phatloha ke tlatsetso e kholo mananeong a mantlha a tla u thusa ho eketsa katleho ea koetliso le ho ba tlisa boemong bo phahameng. Ho ikoetlisa ho matla, ho tla potlakisa lebelo la pelo ea hau le ho potlakisa tahlehelo ea mafura. U ka li tsamaisa ka bonngoe matsatsing ao u nang le nako e nyane ea ho ikoetlisa. Se ke oa lebala ho etsa mofuthu le ho its'oara ka thoko.
- Metaboliki Kakaretso Body (Metsotso e 12). E kenyelletsa boikoetliso bo 10 bakeng sa 'mele oohle: Cardio, karolo e kaholimo, karolo e tlase, KOR. Lisebelisoa: li-dumbbells, sethala sa mehato.
- Ho phatloha ha 'mele o katiloeng ka tlase (Metsotso e 17). E kenyelletsa litekanyo tse 12 le boikoetliso ba plyometric bakeng sa lirope le likoti. Lisebelisoa: li-dumbbells.
- Boot Camp Potoloho (Metsotso e 12). E kenyelletsa litekanyo tse 8 le cardio tse nang le li-dumbbells le step platfomr li sebetsa lihlopha tse 'maloa tsa mesifa. Lisebelisoa: li-dumbbells, sethala sa mehato.
- Lefika 'm Sock 'm Kickboxing (Metsotso e 14). E kenyelletsa mangata a mangata a tsoang ho kickboxing le plyometric. Lisebelisoa: ha ho hlokahale.
- Mofufutso o tlase (Metsotso e 12). E kenyelletsa boikoetliso ba 7 bo nang le mohato oa sethala, ho kenyeletsoa boikoetliso bo matla ba ho tlola. Lisebelisoa: sethala sa mehato.
Ho ikoetlisa ha nakoana (Icy Core)
Tsena ke boitlhakiso bo sebetsang haholo bakeng sa mokokotlo, o ka tlatselletsa thuto efe kapa efe, ho matlafatsa mojaro o tobetsa. Leha mesifa e ameha hoo e ka bang mesebetsing eohle mme e pompeloa ntle le mosebetsi o mongata o boima, koetliso e eketsehileng ea cor ha e utloise bohloko.
- leqhoa 1 e kholo (Metsotso e 10). E kenyelletsa boikoetliso bo 11 mochini oa khatiso oa fatše o nang le li-dumbbells.
- leqhoa 2 e kholo (Metsotso e 13). E kenyelletsa boikoetliso bo 10 mochini oa khatiso oa fatše le li-dumbbells le band elastic.
ICE - ke sekhahla sa koetliso ho tsoa ho Kate Frederick. Lenaneo le kenyelletsa koetliso e fapaneng ea pelo le matla e tla u thusa ho pompa mesifa le ho chesa mafura. E rarahane e sebetsa haholo ebile e ka fumaneha ho mang le mang. Leka!
Bona hape: Fit Split: lenaneo le lecha la karohano le tsoang ho Kate Frederick.