Potlakisa metabolism ea hau le ho senya likhalori tse makholo le ho matlafatsa mesifa ea hau ea mpa ka boikoetliso bo khethehileng ba Bob Harper bakeng sa boralitaba. U 'nile ua lora ka lipakete tse tšeletseng tsa abs? Nka lenaneo ka ho Felletse ka ho Felletseng 'me u fumane mesifa e rekisoang le abs e bataletseng.
Tlhaloso ea ho ikoetlisa le Bob Harper
Itokisetse ho leka mamello ea hau ka ho ikoetlisa ka katleho Bob Harper Totally Ripped Core. Ketsahalo ena e etselitsoe feela ho etsa mpa ea hao e ntle le e bataletse. Lenaneo le na le likarolo tse ikhethileng tsa boikoetliso tse tla u thusa ho matlafatsa mesifa ea mpeng le ho e saroloha. Bob o ne a kenyelelitsoe ho ikoetlisa ka li-videothreesome aerobic, ka hona ho tlatselletsa phomolo o tla chesa likhalori le mafura. Mokhoa o felletseng oa ho ntlafatsa 'mele oa hau o thusa ho fihlela litholoana tse ntle ka nako e khuts'oane.
Lenaneo la koetliso le nka metsotso e 50 mme le kenyelletsa boikoetliso bo sebetsang ka ho fetesisa bakeng sa mesifa ea mantlha. Thuto ke lebelo le matla haholo. Taba ea mantlha, Bob esale a ikoetlisetsa phetoho ea kamehla ea boikoetliso a sa phomole. Taba ea bobeli, e eketsa matla le ho phahama ha pelo: pelo ea hau e tla lula e le sebakeng sa gyrosigma. Kahoo, o tla sisinya mesifa ea mpa le ho chesa mafura a 'mele.
Lenaneo le u bontša likhetho tse peli tsa boikoetliso: e bonolo ebile e rarahane. Bakeng sa liphetoho tse bonolo, ha o hloke le li-dumbbells, o tla sebetsa feela ka boima ba 'mele oa hau. Leha ho le joalo, ho ka ba phoso ho re sena se bonolo joaloka boikoetliso Bob Harper, leha a se na li-dumbbells ha e bonahale e le bonolo. Bohle ba tloaelaneng le mananeo a mokoetlisi, baa tseba hore boholo ba bona ha se ba ba qalang.
Ho ea thupelong ea mantlha e fanoang thuto e khuts'oane ea bonase. Mochine oa khatiso oa metsotso e 10 o tla u thusa hore u se lebale ka ho itšebetsa le matsatsing a mojaro o felletseng. Core e Ripped ka ho Felletseng ke sete e phethahetseng bakeng sa timetso ea mahlakore, mpa e otlang le letheka le ikhohomosang. Bakeng sa phetoho e sebetsang ea 'mele oohle bona hape: Bob Harper - Kakaretso ea Workout ea Phetoho ea' mele
Melemo le likotsi tsa lenaneo
melemo:
1. Lenaneo le sebetsa ka mokhoa o makatsang: o ntse o sebetsa feela ho matlafatsa mesifa ea mpa, empa o chesa mafura ka mafolofolo. Bob Harper o sebelisa mokhoa o kopaneng oa ho etsa mpa e ntle e bataletse.
2. Mokoetlisi o khethile boikoetliso bo nang le thuso bo tla u thusa ho matlafatsa eseng mesifa ea mpa feela empa le sistimi eohle ea mesifa.
3. Ka lebaka la mojaro oa aerobic le matla, o tla potlakisa metabolism le ho chesa likhalori tse ngata. Ka setlhopha se le seng u ka chesa lik'hilojule tse 400-500.
4. Boikoetliso bona boa bontša mekhoa e 'meli ea ho ikoetlisa: e bonolo ebile e rarahane. U ka khetha mofuta o khethiloeng khafetsa.
5. Lenaneo le kenyelletsa boithuto ba bonase ba metsotso e 10. E ka etsoa ka motsotso ha o sena nako ea thuto e felletseng.
6. Lenaneo Bob Harper bakeng sa boralitaba ho a khonahala ho koetlisa le ntle le lisebelisoa tse ling. Li-dumbbells li hlokahala feela haeba u ka ikoetlisa ka liphetoho tse rarahaneng.
tlhoka mesola:
1. Koetliso e entsoe bakeng sa boemo bo tsoetseng pele. Haeba u kholisehile, leka Jillian Michaels e rarahaneng "Mala a bataletseng ka libeke tse 6". E sisinya molao-motheo o tšoanang oa litlelase, empa boemo ba ho rarahana ka tlase.
Maikutlo ka lenaneo Core e Rohotsoeng ka ho Felletseng Bob Harper:
Ka kakaretso, lenaneo lena le rarolla bothata ka 100%: ka Bob Harper, o ka fihlela khatiso e loketseng ea rekere. Haeba u se u loketse ho phephetsa uena le 'mele oa hau, Koetliso ea Core e Felletsoeng ke seo u se hlokang.
Sheba likhetho tsa rona tsa ho ikoetlisa:
- Mananeo a 30 a sebetsang hantle bakeng sa ba qalang
- Boikoetliso bohle, Beachbody tafoleng e ntle