Power Cardio & Matla Series: e rarahaneng ea ho ikoetlisa ka bokhutšoanyane haholo ka leseli la Zuzka

U batla ho theola boima ba 'mele, u etsa feela metsotso e 10-15 ka letsatsi? Ho ka etsahala, haeba ho nka file ea mokoetlisi Zuzka leseli. Leka ho ikoetlisa ka mokhoa o rarahaneng o matla bakeng sa 'mele oohle oa ZCUT Power Cardio & Strength Series.

Tlhaloso ea lenaneo ZCUT Power Cardio & Strength Series

Leseli la Zuzka ha se e mong oa bakoetlisi ba tlileng ka koetliso e ncha le ea mantlha. Mananeo a eona hangata a kenyelletsa sete e tloaelehileng ea boikoetliso bo netefalitsoeng, empa bo matla haholo. Zuzanna e nka e le motheo oa li-plyometric tsa khale tse ntle, tse tla etsa hore pelo ea hau e otle le ho chesa mafura hantle. Ho phethela boikoetliso ba hae ha ho hlokahale hore a shebelle video, o ka rekota tatellano ea boikoetliso le palo e hlokahalang ea ho pheta-pheta, 'me o li etse ntle le ho bua ka ketso e hlahang skrineng.

ZCUT Power Cardio & Matla Series - ke mokhoa o rarahaneng oa boikoetliso bo matla ba HIIT bo reretsoeng lik'hilojule tse tukang, ho fokotseha ha molumo le molumo oa mesifa. E kenyelletsa lithuto tsa 2: Power Cardio (ho ikoetlisa ka pelo) le Matla a Matla (koetliso ea boima ba 'mele). Leseli la Zuzka le bonolo ebile le setaele se otlolohileng, a ke ke a ba le "tlhase" le ho susumetsa. Mokoetlisi o ruta e le 'ngoe,' me video eo e ne e thibile haholo mokhabisong. Empa bakeng sa ba ratang ho ikoetlisa ka bokhutšoanyane, moo motsotso o mong le o mong o reretsoeng ho fihlela sephetho se behiloeng se tla lekana hantle.

Letoto la ZCUT Power Cardio

Lenaneo la ZCUT Power Cardio Series le tsoang ho leseli la Suski le kenyelletsa "12 ea boikoetliso". Koetliso ka boima ba 'mele oa hau ntle le lisebelisoa. Ka tlase ka masakaneng ke boikoetliso bo kenyellelitsoeng thupelong ka 'ngoe

• Ho ikoetlisa 1 (metsotso e 10): Time hlahisitse phephetso (50 Li-Burpees Kakaretso, 10 ho qhoma Litanka, tse 20 ho qhoma Lunges, tse 30 Kick Holimo, 40 Jack Lithoto).
• Ho ikoetlisa letsatsi le leng le le leng. 2 (metsotso e 15): Time hlahisitse phephetso (10 Motšoaruoa Get Ho fihlela 20 Sumo squat Qhomela, tse 30 lehlakoreng la matšoafo Qhomela, tse 40 Li-skaters, tse 50 Pendulums, lilemo tse 60 E phahameng-lengole Ho fofa ho Plank, 70 pyo Qhomela).
• Ho ikoetlisa 3 (metsotso e 10): Metsotso e 10 AMRAP (10 Lateral Jump Burpees, 10 Mule Kicks, 20 Crab Toe Touches, 10 Ab Splitters). Re tla hloka mofuta o mong oa sethala seo u ka tlolang ho sona (ka boikhethelo).
• Ho ikoetlisa 4 (metsotso e 13): Maqhubu a 5 Koetliso ea Tabata (180 ° Burpees, Jump Lunges, Push Ups, Sit Ups, Sumo Squat Jumps).
• Ho ikoetlisa 5 (metsotso e 10): Phephetso ea Nako-4 (Li-Burpees tse 10 tse pharalletseng, 20 e Knee Chair Toe Touches, 10 Tricep Chair Dips). Bakeng sa lihlopha u tla hloka setulo.
• Ho ikoetlisa 6 (metsotso e 10): 10 min Koetliso ea Nako (Low Jacks Flying Jump Lunges, Side Burpees, Superheroes).
• Ho ikoetlisa 7 (metsotso e 10): 10 min Koetliso ea Nako ( Sumo Jump Squat ho Normal Jump Squat Side Hops, Burpee & Roll Over & Knee Hug Mountain Climbers, Plank).
• Ho ikoetlisa 8 (metsotso e 15): Phephetso ea Nako 3 mekoloko (Burpee e nang le High Raked Push Up 20 Jump Lunges, 20 Jump Squats).
• Ho ikoetlisa 9 (metsotso e 12): Phephetso ea Nako 2 mekoloko ea (20 Jump Squats & Leg Lifts, Knee Hugs 20, 20 Jump Lunge Kick Ups 20 Diagonal Plank Jumps, 20 Surfers).
• Ho ikoetlisa 10 (metsotso e 12): Phephetso ea Nako 2 mekoloko (10 Tlholisano 180 ° Burpees, 20 Low Jacks, 20 Bicycicle).
• Ho ikoetlisa 11 (metsotso e 14): Phephetso ea Nako 3 mekoloko (10 High Knees & Push Ups, 10 Half Burpees, 10 Side Lunges & Knee Upps, 20 Side Lunge Jump, 20 Pike Hops).
• Ho ikoetlisa 12 (metsotso e 14): Phephetso ea Nako 2 mekoloko (10 Side Hops & 1 Competition Burpee, 20 Climbers & Kick Ups 10 Pike Jump & Side Leg Lifts).

Liikoetliso tsohle li ts'oana haholo. Leseli la Zuzka le kenyelletsa plyometric, boikoetliso le boikoetliso, joalo ka li-push-UPS, ho tlola, mats'oafo, li-burpees, boikoetliso bakeng sa makhapetla, jj. Video ea hau ea "Workout" e nka nako e teletsana: pele, Zuzanna o hlalosa molao-motheo oa boikoetliso le mokhoa o nepahetseng. Nakong e tlang karolo ena e ka tlotsoa.

Letoto la Matla a ZCUT

Lenaneo Letoto la Matla a ZCUT ho tloha Suski Lite hape e kenyelletsa 12 "ea ho ikoetlisa". Bakeng sa lithuto tsohle u tla hloka li-dumbbells tse peli (2 lik'hilograma), 'Me ho livideo tse ling, o tla hloka setulo (u ka sebelisa sethala sa mehato). Ka tlase ka masakaneng ke boikoetliso bo kenyellelitsoeng thupelong ka 'ngoe:

• Ho ikoetlisa 1 (metsotso e 11):Time hlahisitse phephetso Maqhubu a 2 (Baetsi ba banna ba 10, Punch ea lintlha tse nne, 10 Side Hops, 100 Weight Squats).
• Ho ikoetlisa 2 (metsotso e 11):Time Phephetso-4 mekoloko (Lunges tse 10 tsa Pele-Pele, 10 Santana Push Ups, 10 Tlholisano Burpees).
• Ho ikoetlisa 3 (metsotso e 15):Time Phephetso - Maqhubu a 4 (10 Holimo Likhatiso tsa squat, 10 Side Burpees & Push Ups, 10 Pike Press Knee Tucks, 10 Lunge & Twists).
• Ho ikoetlisa 4 (metsotso e 13):Time hlahisitse phephetso Maqhubu a 3 (Li-squats tse 10 tsa Weighted, 10 Dive Bomber Push Ups, 30 Dragon Lunge Combos).
• Ho ikoetlisa 5 (metsotso e 14):Phephetso ea Nako 3 mekoloko (Li-Step Ups tse 20 tse nang le li-Dumbbells, 10 Renegade Rows, 10 Deep Knee Lunges, 20 Alternating Dumbbell Swings). O tla hloka setulo.
• Ho ikoetlisa 6 (metsotso e 12):Phephetso ea Nako 3 mekoloko (10 Burpee Step Ups, 30 Round Kicks with Backward Lunges, 10 Plated Planks with Leg Lifts, 10 Tricep Dips with Leg Lift). O tla hloka setulo.
• Ho ikoetlisa 7 (metsotso e 16):Phephetso ea Nako 3 mekoloko (24 Wood Chops, 10 Plank Jumps & Push Up Side, 30 Leg Bridges with Dumbbells, Burpees 10 Knee Hug).
• Ho ikoetlisa 8 (metsotso e 13):Phephetso ea Nako 3 mekoloko (Litulo tse 30 tsa litulo tse emeng ka leoto, Lifte tse 20 tse phahameng tsa leoto tse shoeleng, tse kentsoeng mela e 12, 10 e phahameng ea lepolanka mehato). O tla hloka setulo.
• Ho ikoetlisa 9 (metsotso e 13):Phephetso ea Nako-4 (10 Weighted Squat Hops, 10 Inverted Push Presses, 10 Push Presses tse nang le Dumbbells, 10 Competition Burpees). O tla hloka setulo.
• Ho ikoetlisa 10 (metsotso e 12):Phephetso ea Nako 2 mekoloko (Li-curls tsa Lunge tse 12 tse nang le mahlakore a lehlakoreng, li-pulank tse 20, Dumbbell Swings 20, 20 Tricep Plank Leg Lifts, Burpees 20 Dynamic).
• Ho ikoetlisa 11 (metsotso e 14):Phephetso ea Nako 3 mekoloko (Marang-rang a Phahameng a 30, 10 Clap Push Ups & Burpee, 20 Sit Up Twists). O tla hloka setulo.
• Ho ikoetlisa 12 (metsotso e 13): Phephetso ea Nako 3 mekoloko (Li-squads tse boima ba 'mele tse 20 le maoto a mahlakoreng, litulo tse 40 tsa hop, litulo tse 40 tsa morao le likotopo tse 10, lihahabi tse XNUMX tsa lihahabi). O tla hloka setulo.

Koetlisong letotong la tšebeliso ea matla a matla a matla a Zuzka squats, lunges, mapolanka, push-UPS, li-burpees tse ling, li qhomela. Ho ikoetlisa ho ea ketsahalong ea ak'haonte ho etsahala ka makhetlo a 'maloa (a mabeli ho isa ho a mane). E kenyelelitsoe video e 'ngoe le e' ngoe ha e na boikoetliso bo fetang 5.

Likarolo tsa koetliso

Bakeng sa Power Cardio & Strength Series ho hoketsoe lihlopha tse peli tsa khalendara tse seng li entsoe: bakeng sa Letoto la Cardio le Matla Series. Li etselitsoe Koetliso ea likhoeli tse 3 Makhetlo a 5-6 ka beke. Hase hakaalo ho latela kemiso, o ka khetha tse khahlisang ka ho fetisisa bakeng sa hau lihlopha tse nang le leseli la Zuzka ebe o li kenya morerong oa hau oa boikoetliso.

Joalokaha u bona, boholo ba video nka palo e itseng ea ho pheta-pheta bakeng sa boikoetliso bo bong le bo bong. Seo u lokelang ho se etsa haeba u se na nako ea ho li phetha ka nako e behiloeng, Zuzka? U na le likhetho tse peli: ebang u emisa video ebe u qeta ho pheta-pheta palo eo u e batlang. Kapa u tsoele pele le mokoetlisi butle-butle molemong oa ho etsa se tloaelehileng.

Haeba ho fapana le hoo o ka pele ho lebelo la mokoetlisi, kamora ho etsoa melao ea ho pheta-pheta e ka fetela boikoetlisong bo latelang ntle le ho emela Suzanne. Kapa u fetise palo e boletsoeng ea ho pheta-pheta haeba u batla ho etsa ka tsela e lumellanang le mokoetlisi.

Hape, Letoto le rarahaneng la Power Cardio & Strength Series le tsoang Suski Lite le kenyelletsa:

• Ho futhumala ho Matla (Metsotso e 7): mofuthu o matla le ho otlolla mesifa.
• phedisano Cool Down (Metsotso e 7): qhaneho e khuts'oane le mesifa e otlollang.
• bonase Boikoetliso (Metsotso e 10): boikoetliso ba bonase le setulo.

Bakeng sa boikoetliso bo bong le bo bong etsa bonnete ba hore o etsa mofuthu le hitch. Sena se tla thusa ho qoba kotsi, ho eketsa ts'ebetso le ho ntlafatsa sephetho sa hau. Hammoho le ho ikoetlisa le hitch boikoetliso bo tla nka metsotso e 25-30, ke hore, joalo ka lenaneo.

Melemo ea mananeo:

• Koetliso ea mantlha, ntle le ho futhumala le ho koaloa, e nka metsotso e 10-15 feela.
• Sebopeho se loketseng: U tla ikoetlisa ka makhetlo a 'maloa (hangata 3-4), empa boholo ba mafura a chesang haholo ka potlako le ho theola mmele.
• Koetliso ea HIIT ke tsela e atlehang ka ho fetisisa ea ho chesa mafura le ho ntlafatsa boleng ba 'mele.
• Palo e kholo ea boikoetliso ba plyometric e tla u thusa ho nts'etsapele matla a phatlohang a mesifa le ho felisa libaka tse nang le mathata, haholo 'meleng o tlase.
• Lenaneo le kenyelletsa khalendara e lokiselitsoeng hantle ea lihlopha, e etselitsoeng likhoeli tse 3.
• Qalong ea video e bonts'a boikoetliso bohle, hore o tsebe ho lekola koetliso e ikhethileng.
• Bakeng sa Lethathamo la Power Cardio Zuzka le u bonesetse hoo e ka bang ha ba hloke lisebelisoa tse ling. Bakeng sa Matla le Series ea Matla li hloka feela li-dumbbells le setulong se arohaneng sa tlelase.

Mohaho ona ha oa lokela ba qalang le ba nang le mathata a bophelo bo botle. Empa e nepahetse bakeng sa ba ratang boikoetliso bo matla le ho ikoetlisa ha nakoana. Haeba u fan ea mananeo ka mokhoa oa TABATA, mochini o rarahaneng oa ZCUT Power Cardio & Strength Series ho tloha Suski light ruri o tla o rata.

Bona hape: Moqali ea rarahaneng ho tloha mabone a Suski bakeng sa maemo a mathomo le a mahareng.