Tse ka Hare
Ha u batle feela ho theola boima ba 'mele, le ho matlafatsa mesifa le ho sebetsana le boima ba mesifa? Rea u fa koetliso ea matla lapeng HASfit from bakeng sa lihlopha tsohle tsa mesifa tse tla u thusa ho ntlafatsa boemo ba 'mele. Ntle le moo, bakoetlisi ba tsebahala ka kanale ea youtube le tlhahiso khalendara ea matsatsi a 30 ea mananeo a ts'ebetsong ea molao bakeng sa kholo ea mesifa le ho aha mmele o matla.
Lenaneo la matsatsi a 30 la ho aha mesifa: koetliso ea boima ba 'mele hae
Bakoetlisi ba HASfit (Joshua Kozak le mosali oa hae Claudia) ba ile ba ntlafala moralo oa matsatsi a 30 oa koetliso ea boima ba 'mele bakeng sa kholo ea mesifa lapeng. 30 Day Muscle Building Program ke lenaneo le phethahetseng la mofuta ona, le tla u thusa ho eketsa matla le ho ntlafatsa sebopeho sa 'mele. Sebaka se rarahaneng se loketse batho ba bangata ba sebetsang bohareng ba boikoetliso ka liphetoho tse fapaneng tsa boikoetliso le lebelo la ho kenya tšebetsong.
Lenaneo le kenyelletsa 20 Workouts fapaneng, kahoo o netefalitsoe hore o ke ke oa tena le ho ba monono. Ntle le linako tsa ho futhumatsa le ho phomola ho tla u nka metsotso e ka bang 30 letsatsi le letsatsi ka letsatsi le le leng la phomolo bekeng. Lula mohlomong ka letsatsi le leng (eseng khalendareng) ka bohlale ba hau, leha ho le joalo, ho khutlisa bonyane nako e le 'ngoe ka beke e hlokahalang. Matsatsi a mang o tla fuoa koetliso eo u ka khethang ho: Burn (cardio-load) kapa Haha Flex (mojaro oa matla bakeng sa lihlopha tsohle tsa mesifa) ho latela sepheo le litlhoko tsa hau.
U ka pheta moralo oa matsatsi a 30 makhetlo a mangata kamoo u batlang. Empa bakoetlisi ba eletsa ho eketsa boima bo sebelisetsoang boikoetliso bo bong le bo bong ho qoba lihlaba le ho ema. Sesebelisoa sena sa motlakase se tla lekana banna le basali. Leha ho le joalo, banana ha baa lokela ho tšoenyeha ka hore 'mele ea bona ke keketseho e kholo ea boleng ba koetliso e joalo. Ka lebaka la maemo a tlase a hormone ea testosterone keketseho e hlakileng ea mesifa e boima haholo ho basali.
Bonyane ba lisebelisoa tse hlokahalang bakeng sa koetliso ea matla a lenaneo hae - lipara tse peli tsa litelu (para e le 'ngoe e bobebe le e' ngoe e boima). Boima ba li-dumbbells bo ipapisitse le boemo ba hau ba ho ikoetlisa 'me bo ikemiselitse hantle ka ho fetesisa. Ha ua lokela ho ba bonolo, mokhoa ona oa morao-rao o lokela ho etsoa ka matla a mangata, empa o hloka ho latela mofuta o nepahetseng oa boikoetliso.
As lisebelisoa tse ling u ka hloka: benche, bolo ea boikoetliso, bareng, bareng, kettlebell, expander, empa ha li hlokehe. Leha ho le joalo, bokaholimo bofe kapa bofe ba ho ikoetlisa bo ka lakatsehang. U ka sebelisa litulo tse 'maloa, e ka nka sebaka sa benche kapa fitball. Leha ho le joalo, koetliso ena e rarahaneng ea matla bakeng sa kholo ea mesifa ea sebelisoa bonyane ba lisebelisoa ho fapana le mananeo a mang a tšoanang:
- P90X le Tony Horton: lenaneo la motlakase bakeng sa ntlo ea hau
- Workout e phahameng ea matsatsi a 90: lenaneo le felletseng la matla
- Sebata sa 'mele: koetliso e rarahaneng ea matla a kholo ea mesifa
Khetho ea koetliso ea boima ba 'mele bakeng sa kholo ea mesifa ho tloha HASFit
Haeba u sa batle ho kenella mohahong oa motlakase, u ka kenyelletsa livideo ka bomong lenaneong la hau la boikoetliso. Ka tlase re fana ka koetliso ea matla lapeng HASfit ho tloha mesifa e hodimo le tlase mmele. Ho koetlisa makhapetla pokellong ena ha ho sa kena. Li tla bokelloa sengoloeng se arohaneng, hobane kanale e hlahisa livideo tse ngata tse fapaneng bakeng sa mesifa ea mpa.
E 'ngoe le e' ngoe ea boikoetliso bo latelang e tšoailoe ka Ho haha mesifa (ho aha mesifa) mme kaofela li kenyelelitsoe lenaneong le felletseng Lenaneo la Matsatsi a 30 la Ho Aha Mesifa Lapeng. Re kile ra u fa koetliso ea matla ho tsoa ho HASfit, eo hape e khothalletsoang hore e kenngoe tšebetsong e le koetliso ea boima ba 'mele. Leha ho le joalo, video ea letoto la lihlooho tse ncha e etselitsoeng mesifa ea 'mele.
Video e 'ngoe le e' ngoe e thathamisa boikoetliso bo kenyellelitsoeng boithapisong. Haeba boikoetliso bo kopantsoe ho ba sehlopha se le seng ho latela lengolo (mohl. A1 le A2), ka hona boitlhakiso bona boa fapanyetsana. Lipalo li bonts'a palo ea ho pheta-pheta. Hobane e mong le e Ho ikoetlisa, o hloka li-dumbbells. Lisebelisoa tse ling ke tsa boikhethelo. Khafetsa, Claudia o bontša mofuta o fapaneng le li-dumbbells, 'me Joshua o sebelisa bareng e otlolohileng, molamu, phallo. Koetliso ena ea boima malapeng e loketse banna le basali.
Koetliso ea matla lapeng bakeng sa marako le maoto
1. Ho ikoetlisa ka maoto a metsotso e 30 mets o ikoetlisa malapeng.
Bakeng sa boikoetliso bo 'maloa thupelong ena ea matla o tla hloka setulo / benche / sethala.
- A1: Dumbbell Sumo Deadlift 3-0-3 Tempo 4 × 8
- B1: 1, Dumbbell Front Squat x12 x10 x8
- B2: Dumbbell ea Bulgaria Hip Hinge x12 x10 x8
- C1: Dumbbell Hack squats / lihele tse phahameng x12 x10 x8
- C2: Dumbbell Stiff Leg Deadlifts / menoana e phahameng x12 x10 x8
- D1: Mehato ea Dumbbell Up 3 × 8
- D2: DB Side Lunge / Phahameng Side Lunge 3 × 8
- E1: Dumbbell Squats + Namane Phahamisa x 4 Tabata ho potoloha ha metsotso e 20 / phomolo ea metsotso e 10
2. Metsotso e 30 Ho ikoetlisa ka leoto ho aha mesifa
Kettlebell, barbell, bolo ea boikoetliso / benche - boikhethelo.
- A1: DB / Barbell Squat x15 x12 x10 x8
- B1: DB Sebulgaria Squat x15 x12 x8
- B2: DB Sumo DL / Barbell x15 x12 x8
- C1: DB Side Lunge x12 x10 x8
- C2: DB Posterior Swing / Kettlebell x12 x10 x8
- C3: DB Split Squat / Barbell x12 x10 x8
- D1: Barbell Hip Thrusters / 131 Tempo Hip Ups 3 × 8
- D2: DB Reverse Lunge 131 Tempo 3 × 8
- E1: Namane Phahamisa menoana ea maoto ho ea pele x 30 sec
- E2: Namane Phahamisa menoana ea maoto x 30 sec
- E3: Menoana ea namane Phahamisa x 30 sec
Koetliso ea matla lapeng bakeng sa lihlopha tse fapaneng tsa mesifa
3. Workout ea 30 Min Back le Bicep ea ho aha mesifa
U tla hloka le thaole. Molamu - boikhethelo.
- A1 Deadlift / DB Deadlift x15 x12 x10 x8
- B1 Bent Over Row / DB x15 x12 x10 x8
- Li-curls tsa B2 Zottman x15 x12 x10 x8
- C1 Reverse Fly x12 x10 x8
- C2 Letsoho le le leng la letsoho + sotha x12 x10 x8
- C3 E ntse e le Leoto DL + Shrug / RDL + Shrug x12 x10 x8
- D1 303 Tempo Hammer Curl 3 × 8
- D2 Towel Skydivers 303 Tempo 3 × 8
- E1 Dumbbell Snatch x 60 sec
- Ho chesa ha E2 Alt Curl x 60 sec
4. Ho ikoetlisa ka sefubeng sa 30 Min le Tricep ho aha mesifa
Ho lakatseha ho ba le fitball kapa benche.
- A1: Tobetsa sefubeng sa DB x15 x12 x10 x8
- B1: Sesepa sa Dumbbell x15 x12 x8
- B2: DB Pronate Kickback x15 x12 x8
- C1: DB Fofa x12 x10 x8
- C2: DB Tobetsa ka Rotation x12 x10 x8
- C3: DB Elbow Out Ext x12 x10 x8
- D1: Benche Dips / Chair Dips 303 Tempo 3 × 8
- D2: Svend Press Le 303 Tempo 3 × 8
- E1: Pushup e Phahameng / Mokatong / Likotopo x 60 sec
- E2: DB Triceps Ext x 60 sec
5. Ho ikoetlisa ka mahetla a 20 Min le li-Dumbbells
Ke hloka feela dumbbell.
- A1: Tobetsa Cuban x12, x10, x8, x6
- B1: Tobetsa Dumbbell ka Holimo le ka Morao 3 × 8
- B2: Y Phahamisa 3 × 12
- B3: Mokotla o otlolohileng o ka morao oa 3 × 12
- C1: Dumbbell Front Phahamisa x12, x10, x8
- C2: Reverse Fetolela fofa x12, x10, x8
- D1: Phahamisa lehlakoreng 3 × 8 + 3 × 5 sec Pulse
6. Metsotso e 20 ea Dumbbell Chest Muscle Workout
Ho lakatseha ho ba le fitball kapa benche.
- A1: 2: 1 ho Tobetsa hampe Fofa x15 x12 x10 x8
- B1: Khatello ea Sefuba e ka tlas'a letsoho x15 x12 x10 x8
- B2: Dumbbell Low Fly's / Band x15 x12 x10 x8
- C1: Dumbbell Fly 4 × 8
- C2: Tobetsa sefubeng sa Dumbbell 4 × 15
- D1: 1 ¼ Sutumetsa holimo ho tloha mangoleng 3 x 30 metsotsoana
- E1: Hover Pushup x 60 sec
7. Metsotso e 20 ea ho haha mesifa ea Dumbbell Back Workout
The bare, rod, elastic band - boikhethelo.
- A1: DB Bent Over Row / Pullups 5 × 5
- B1: Dumbbell Sumo Stiff Leg Deadlift / Barbell x15 x12 x10 x8
- B2: Ho hula ha Dumbbell High / Hang Barbell e hloekileng x15 x12 x10 x8
- C1: Rumbbell e Lokileng Row / Barbell x12 x10 x8
- C2: Dumbbell Reverse Fly / Band hula ka thoko x10 x12 x8
- D1: T x 30 sec
- D2: Ke x 30 sec
- D3: Y x 30 sec
- E1: Plank Scapula Pushups e tsoang Knees / on Feet x 60 sec
8. Metsotso e 20 ea Kaho ea mesifa ea Dumbbell Bicep Workout
Ke hloka feela dumbbell.
- A1: Bent Over Spider Curls 4 × 8
- B1: Li-curls tse pharalletseng x12 x10 x8
- B2: Khutlisa Curl + Wrist Curl x12 x10 x8
- C1: Forearm Bicep e sotha x12 x10 x8
- C2: Ho khumama Hammer Curl x12 x10 x8
- D1: Zottman Curls x Ho Khathala
9. Mosebetsi oa 17 Min Home Tricep o nang le li-Dumbbells
Benche - boikhethelo.
- A1: Diamond Push Ups from Knees 4 × 8
- B1: Dumbbell Extension 3: 1 Tempo / ho tloha Bench x12 x10 x8
- B2: Tobetsa ea Dumbbell Narrow ho tloha Bench x12 x10 x8
- C1: Ho lutse ho feta Triceps Kickback x12 x10 x8
- C2: Dumbbell Elbow Out Ext / ho tloha Bench x12 x10 x8
- D1: Tabata Triceps Popups / ho tloha mangoleng 4 x 20 sec mosebetsi / 10 sec rest
Ho ikoetlisa ho kopantsoe
10. 45 Min Chest le Workout ea morao le li-Dumbbells
Koetlisa # 6 + koetliso # 7 (tlhaloso bona kaholimo).
11. 40 Min Min Muscle Building Arm Workout (Bicep le Tricep)
Koetlisa # 8 + boikoetliso # 9 (bona kaholimo).
12. Ho ikoetlisa ka 'mele o kaholimo ho 60 Min lapeng le li-Dumbbells
Boikoetliso # 3 + boikoetliso # 4 (bona kaholimo).
Ntle le livideo tse kaholimo ho koetliso e rarahaneng ea matla bakeng sa tikoloho ea lapeng Lenaneo la matsatsi a 30 la ho aha mesifa e kenyelletsa lihlopha tse ling. Khalendara e nang le lihokela tse tobileng ho livideo e ka fumanoa mona webosaeteng ea semmuso ea HASfit.
Bona hape: Li-workout tse 9 tsa 'mele o felletseng o tsoang FitnessBlender.
Bakeng sa kholo ea molumo le mesifa, li-dumbbells, boikoetliso ba boima