Tse ka Hare
USA e ka bitsoa setsi sa indasteri ea boikoetliso: bongata ba lithupelo tsa livideo tse entsoeng ke bakoetlisi ba Amerika. Ka hona, ho utloisisa likeletso tsa bona ka botlalo nakong ea tlelase, o hloka ho tseba Senyesemane.
Empa ka nako e ts'oanang ho koetlisa le ho leka ho lemoha puo eo e seng ea matsoalloa ho thata haholo. Kea u fa mananeo a tsoang ho baetapele ba boikoetliso ba 'mele, a fetoletsoeng puong ea Serussia.
Koetliso eohle, e fetoletsoe ka puo ea Serussia
Li-DVD tsa ho ikoetlisa li ile tsa lokolloa Russia, kahoo li fetoletsoe puong ea Serussia. Sehloohong sena re tla tšohla ka Mananeo a 30 ao u tiiselitsoeng ho fumana sebopeho se setle ka ona. Lihokelo li ka ea tlhalosong e qaqileng haholoanyane ea lithuto tsa video, likarolo tsa tsona le melemo.
Koetliso ea puo ea Serussia ho tsoa ho Denise Austin
Khetho e pharalletseng ka ho fetesisa ea mananeo a fetoletsoeng puong ea Serussia e fanoa ho tsoa ho Denise Austin. Haeba u le mocha oa ho ikoetlisa, qala ka lenaneo "Ho theola boima ba 'mele ka potlako": e na le aerobic le matla a rarahaneng. ho tlosa boima bo feteletseng. Empa haeba u se u fetile koetliso ea pele 'me u batla liphello tse potlakileng, leka thupelo: Kampo ea koetliso: theola boima ba' mele ka libeke tse 2.
E-ba le Denise Austin mme lenaneo le etselitsoe mosebetsi o sebetsang libakeng tsohle tsa mathata: Fokotsa Libaka Tsa Hao Tsa Mafura a Basali. 'Me ea batlang boikoetliso ba cardio ho chesa mafura le ho potlakisa metabolism, u ka bona: Sebaka sa matla. Ho ntlafatsa metabolism. Denise o boetse a lokiselitse ho rarahana bakeng sa bakhachane ho 'mele oa hau o ile oa lula o phethahetse le nakong ea ho beleha ngoana: Ho ikoetlisa nakong ea bokhachane.
Empa sebaka se khethehileng ho Denise Austin ke lenaneo le hahiloeng mosebetsi o iketlileng mme o tsepamisitse maikutlo mmeleng wa hao. Mokoetlisi o thehile lithuto tse 'maloa tse sebetsang tse ipapisitseng le likarolo tsa yoga le Pilates ho etsa hore liforomo tsa hau li tenyetsehe ebile li tone. Boikoetliso bo latelang bo fetoletsoe puong ea Serussia:
- Yoga ka Denise Osti bakeng sa 'mele o mosesaane
- Yoga bakeng sa lirope le marako
- Sebaka sa matla. Kelello, Mmele le Moya.
- Pilates bakeng sa bohle Denise Austin
Ho ikoetlisa Jillian Michaels ka Serussia
Jillian a ka hlalosoa e le mokoetlisi ea tsebahalang haholo Russia: video ea eona ea li-complexes e batloa haholo ka lebaka la ts'ebetso ea eona e phahameng. Slim palo ka matsatsi a 30 - e mong oa mananeo a tsebahalang haholo Jillian Michaels ka Serussia. Ho tsoa ho eona, ba bangata ba qala ho etsa boikoetliso ba lapeng. E rarahaneng ea boitlhakiso tse tharo tse tla rata motho e mong le e mong.
Jillian Michaels o thehile "cardio trenirovku" e matla bakeng sa tahlehelo ea boima ba 'mele, e khonang ho ts'oara maikutlo a batho ba bangata: potlakisa metabolism ea hau. Ka thuso ea eona, u tla khona ho theola boima ba 'mele le ho fokotsa molumo oa' mele. Empa haeba u batla ho ntlafatsa sebopeho sa hau le ho haha mesifa, joale ela hloko lenaneo le nang le li-dumbbells Ha ho na libaka tsa bothata, e boetse e fumaneha ka Serussia.
Li-Jillian Michaels tse tummeng le tse rarahaneng tsa Flat mala ka libeke tse 6 bakeng sa ba batlang ho finyella mochine oa khatiso o phethahetseng. Haeba u na le kettlebell, leka koetliso ea matla a lenaneo bakeng sa molumo oa mesifa.
Koetlisa Janet Jenkins ka Serussia
Janet Jenkins, eo hape a tsejoang e le Mokoetlisi oa Hollywood, e thehile mananeo a mangata bakeng sa libaka tsa bothata ka bomong le bakeng sa 'mele oohle. Ka bomalimabe, ka Serussia ho fetoleloa tse seng kae feela tsa tsona. Boikoetliso ba Janet Jenkins ha bo sebetse feela, empa bo fumaneha ho bohle.
- Abs e phethahetseng le ho lokisoa ha lirope le lirope: li-workout tse 2 bakeng sa libaka tse manganga ka ho fetesisa.
- Kickboxing: sehlopha sa likarolo tsa lipapali tsa ntoa bakeng sa ho tlosa boima bo feteletseng.
- Boikoetliso ba 'mele bo kopantseng likarolo tsa kickboxing, Pilates, yoga le aerobics.
Mananeo a puo ea Serussia a tsoang ho bakoetlisi ba bang
Ho na le koetliso ka puo ea Serussia le ho tsoa ho bakoetlisi ba bang. U ka latela lihokelo bakeng sa tlhaloso e qaqileng haholoanyane ea li-complexes tsena.
Katie Smith:
- Mokhoa oa matrix: boikoetliso bo sebetsang hantle bakeng sa 'mele oohle
- Mokhoa oa 2 oa Matrix: ho tsamaea ka matla bakeng sa tahlehelo ea boima ba 'mele
- Koetlisa bakeng sa letheka le libono tse phethahetseng ka mohato
- Pilates le Kathy Smith bakeng sa tahlehelo ea boima ba 'mele
Cindy Crawford:
- Mokhoa oa ho fihlela phetheho
- Liphiri tsa palo e phethahetseng
- Boemo bo bocha: khutlisetsa setšoantšo ka mor'a ho beleha
Bakoetlisi ba bang:
- Bohlanya: Boikoetliso bo matla haholo bo tsoang ho Shaun T
- Fitness Joey bull ballet ka Serussia
- Koetlisa mohono bakeng sa ba qalang: e ntle, e bonolo ebile e sebetsa hantle
- Pilates bakeng sa ba qalang le Michelle Dasua
- Lenaneo la Pilates le Lara Hudson
- Classical Pilates bakeng sa 'mele o phetseng hantle
- Botle ka metsotso e 10 le Cindy Whitmarsh bakeng sa ba qalang
- Dosha yoga: lenaneo la Himalay bakeng sa kutloano ea 'mele le moea
Haeba u tseba ka koetliso e 'ngoe ka phetolelo ea puo ea Serussia, re ngolle ka eona litlhalosong tse ka tlase - re tla li kenyelletsa sehloohong sena.
Hape bala: Likanale tse 10 tse tummeng tsa youtube mabapi le ho ikoetlisa lapeng ka Serussia.