Tse ka Hare
Haufinyane re u tsebisitse lenaneo la Phetoho ea Matsatsi a 21 ho tloha Julia Bognar. Mokoetlisi enoa o re tseba hantle joalo ka setho sa sehlopha Jillian Michaels video mehahong e tummeng joalo ka: 30 Day Shred, Body Revolution, Killer Buns le Thighs, Beginner Shred.
Re fana ka e ikhethang khetho ea boleng bo holimo ea TABATA ho tsoa ho Julia Bognar, e ileng ea qaptjoa e sebelisana le GymRa. Livideo tsena li tla u thusa ho loana ka katleho le boima bo feteletseng, tlosa libaka tsa mathata le ho tiisa 'mele. Video ena e nka metsotso e 20-25 feela mme e lekane ho theola boima ba 'mele kapa ho ntlafatsa' mele tlasa maemo a ho ikoetlisa khafetsa. Etsa boikoetliso makhetlo a 4-5 ka beke kapa u a kopanye le livideo tse ling (matla, tšebetso, Pilates kapa yoga) 'me u etse hore' mele oa hau o be sebopehong se setle ka nako e khuts'oane.
Boikoetliso bohle Jillian Michaels tafoleng e akaretsang!
Se tsebahalang ka boikoetliso ba TABATA:
- Ke koetliso e phahameng ea nako e telele (HIIT), eo u tla e rata ho chesa mafura, potlakisa metabolism le ho boloka mesifa.
- U tla chesa likhalori eseng feela nakong ea boikoetliso, empa le nakong ea lihora tse 24.
- Lihlopha li tšoaroa ho latela molao-motheo: metsotsoana e 20 e sebelisa metsotsoana e 10 ho phomola. Livideo tsohle Julia tseo u li letetseng potoloho ea bone ea boikoetliso. Potoloho ka 'ngoe e nka metsotso e 4,' me e kenyelletsa boitlhakiso bo 2.
- Hangata u tla etsa ntle le lisebelisoa tse ling, empa ka linako tse ling o tla hloka dumbbell e bobebe.
- Julia o fana ka boikoetliso bo kang ba TABATA bakeng sa ba qalang le bakeng sa koetliso ea boemo bo tsoetseng pele.
- Lihlopha tsohle tsa ts'abo 'me li loketse feela batho ba phetseng hantle ba se nang mathata ka manonyeletso le mokokotlo.
Ho ikoetlisa Julia Bognar ho tsoa lihloohong tsena: Tabata Workout
Letotong la lihlooho tse Julia Tabata Workout e kenyelelitsoe Koetliso e khuts'oane ea TABATA e 8 (Metsotso e 22-23), e fapaneng ka boemo ba bothata. Haeba u na le thupelo ea mathomo kapa ea bobeli, qala ho ikoetlisa ka Live Workout 1. Haeba u se u le moithuti ea nang le boiphihlelo u ka ea Workout Workout 3 kapa 5.
- Ho ikoetlisa 1 (Qalang / mahareng). Neslozhnaya karolelano ea boithapollo ba pelo e kenyeletsang boikoetliso bo latelang: thapo e tlohelang, likarolo tsa papali ea litebele, mapheo, li-burpe tse ling, tse bobebe, tse mathang ka ho ama fatše ka letsoho. Thepa ha e hlokehe.
- Ho ikoetlisa 2 (Qalang / mahareng). Koetliso ena e kopanya boikoetliso ba pelo le methapo le li-dumbbells. O tla ba le: ho tsoala matsoho ka li-dumbbells, Ho matha sebakeng, Superman, ho qhomela bareng, ho qhomela matsoho le maoto a ho ikatisa. U hloka li-dumbbells tse bobebe.
- Ho ikoetlisa 3 (Mahareng). Video ena ke ea boemo bo bohareng ba bothata. Bakeng sa boikoetliso Julia Bognar o fana ka: peisong ama fatše ka letsoho la hao, qhomela le retelehela sebakeng, qhomela lunge, tebileng qhomela tšela maoto, raha, squatting ka letsoapong. Thepa ha e hlokehe.
- Ho ikoetlisa 4 (Mahareng). Leha o na le boemo bo tšoanang, boikoetliso bona bo thata ho feta ba pele. E kenyeletsa: ho tsamaea ka maqhama, li-burpees tse ling (mefuta e fapaneng e fapaneng ea 2), hula li-dumbbells sefubeng sa hau ka matla, ho ikoetlisa ka li-dumbbells sebakeng sa squat e tebileng e raha ka ho ts'oara matsoho. U hloka li-dumbbells tse bobebe.
- Ho ikoetlisa 5 (E tsoetseng pele / e mahareng). Ena ke e 'ngoe ea video e thata ka ho fetesisa ea sete ena, e kenyeletsang: mapheo a plyometric, skater, li-burpees tse ling + le ho qhomela (mefuta e fapaneng e 2), li-squats tse qhekellang ka tlhaselo. U hloka li-dumbbells tse bobebe.
- Ho ikoetlisa 6 (E tsoetseng pele / e mahareng). Ho ikoetlisa ntle le lisebelisoa, ka ho hatisa mesifa ea mantlha. Lenaneong lena, boikoetliso bo bongata bo etsoang ho Mat: Meqolo e tlolang ka liphetoho tse 'maloa li-burpees tse ling, li-push-UPS ka phetohelo. Thepa ha e hlokehe.
- Koetliso ea 7: Plyo (Mahareng). Plyometric Workout e shebaneng le mmele o tlase. Har'a boikoetliso boo u tla kopana le bona li-burpee tse ling, li-squie-squats, likhetho tse fapaneng tsa ho tlola, ho kenyelletsa le tsepameng le tse otlolohileng. Hloka dumbbell.
- 8 Ho ikoetlisa: Abs & Core (Mahareng). Koetliso ea TABATA ea mpa le makhapetla ka likarolo tsa Cardio. U emetse boikoetliso bo latelang: Ho matha ho tshekaletseng, phapang ea mapolanka, liphetoho, ho tlola, ho lula-UPS le mefuta e meng e tobetsa. Thepa ha e hlokehe.
U ke ke ua etsa feela bakeng sa koetliso ea moetlo, empa hape le khalendeng e felileng bakeng sa libeke tse 6 u ntse u hatela pele khafetsa. Ho latela moralo ona Linako tsa 3 ka beke o tla etsa boikoetliso ba TABATA le Julia Bognar, le matsatsi a mang o emetse yoga (1 ka beke) le koetliso e bonolo e sebetsang, Tone & activate (Linako tsa 2 ka beke). Khalendara le eona e lebelletsoe ho tsoa (1 ka beke).
Workout Julia Bognar ea letoto la lihlooho tse: Advanced Tabata
Empa haeba u moithuti ea tsoetseng pele u ka tsoela pele hanghang letotong la Tabata e tsoetseng pele ho tloha Julia Bognar. E kenyelelitse koetliso ea tšusumetso e 6 ho e fihlela phello e potlakileng ka nako e khuts'oane. Sistimi e khuts'oane ea koetliso TABATA e tla ba tlatsetso e ntle phapusing ea hau ea tlelase. Ho phatloha ha plyometric ka nepo ho thusa ho chesa mafura a 'mele le ho boloka mesifa.
Letotong la Taba e tsoetseng pele e kenyelletsa ho ikoetlisa ha 6 metsotso e 20-25. O ka li kenyelletsa lihlopheng tsa tsona tsa mantlha o sebelisa lenaneo joalo ka mojaro oa pelo, mme o ka koetlisa khalendareng e felileng. Kemiso e fanang ka GymRa, e na le libeke tse 'ne: makhetlo a 3 ka beke o tla etsa video le li-tabata, nako e le' ngoe ka beke bakeng sa boikoetliso bo bonolo le makhetlo a 1-1 ka beke ho tsamaisa lenaneo ka yoga bakeng sa ho hlaphoheloa ha mesifa kamora ho ikitlaetsa.
Kahoo, lenaneo Tabata e tsoetseng pele e kenyelletsa livideo tse latelang:
- Tabata A, B Tabata, Tabata… F (Metsotso e 20-25): ho ikoetlisa ka matla ho tsoa ho Julia motheong oa TABATA ka li-dumbbells ebile ha ho na lisebelisoa.
- Ho ikoetlisa ha Cardio 'me Ho Fetoha ha Cardio Dance (Metsotso e 20-22): Ho ikoetlisa ka pelo e tsoang ho Monica le Kalala bakeng sa ho chesa likhalori.
- Ho ikoetlisa ka botlalo 'meleng (Metsotso e 25): Koetliso ea potoloho e nang le li-dumbbells bakeng sa mesifa ea 'mele oohle ho tloha Hebri.
- Yoga ea ho Bula Hip 'me Butt Ho phahamisa Yoga (Metsotso e 18-20): ho ikoetlisa ka yoga ho tloha Laura ho bula letheka le maraong.
- Pholoso ea Yoga (Metsotso e 22): yoga bakeng sa ho hlaphoheloa ho tsoa ho Mickey.
Ho letoto Taba e tsoetseng pele e kgothaletswa ho ea hafeela u boiphihlelo ba koetliso 'me ha ba tšabe meroalo e matla ea ts'abo. Haeba o sena bonnete ba hore o ka sebetsana le maemo a phahameng a leholimo le ho qhoma ho hongata, qala ka lenaneo le kaholimo ea Tabata Workout, e jereng mojaro o bobebe haholoanyane.
Lenaneo la TABATA ke tsela e phethahetseng ho kena ka sebopeho se setle ka nako e nyane ea koetliso. Habohlokoa le ho feta, Julia Bognar ha a fane ka video bakeng sa moithuti ea tsoetseng pele feela empa le bakeng sa ba qalang.
Hape bala: 7 e sebetsang hantle ea cardio e tsoang ho Natalie IKO.