Koetliso e holimo ea nako e 10 e nang le boima ba 'mele le ho theola boima ba' mele ho tsoa ho Penny Barnshow

Haeba u batla ho theola boima ba 'mele' me u tlise mesifa ka molumo, ho felisa libaka tse nang le mathata le ho etsa hore 'mele o be motenya le ho lekana, re u fa khetho e ntle ea boikoetliso ba HIIT ka li-dumbbells. Ena ke video ea lenaneo la metsotso e 25-30 ho tsoa ho mokoetlisi oa boikoetliso penny Barnshaw (Penny Barnshow) tse fumanehang kanaleng ea hae ea youtube mahala.

Bakoetlisi ba TOP 50 ho YouTube

Boikoetliso ba HIIT bo tsoang Penny Barnshow

Penny Barnshaw ke mokoetlisi oa boikoetliso ba Australia ea rutang bophelo bo botle ba 'mele, ho ikoetlisa le phepo e nepahetseng. Penny o etella pele seteishene sa hae sa youtube, se sa ngoliseng haholo, empa leo ha se lebaka la ho se ele hloko balateli bohle ba koetliso ea lapeng. Litlelase li tšoareloa 'minong ho latela lenaneo ho tsoa penny Barnshaw e loketseng ebile e monate.

Molemo ke ofe?

Penny Barnshaw o fana ka boikoetliso ba nako ea HIIT ka li-dumbbells tse tla u thusa ho fihlela merero e 'meli e fapaneng: chesa mafura le ho etsa hore' mele o be molumo. Livideo li sebelisa matla a mang le ho ikoetlisa ka pelo, ka hona ka ho ikoetlisa u tla bopa 'mele o mosesane o bileng o nang le lithane.

Ho ikoetlisa ka HIIT ho tsoa penny Barnshaw ho tla u thusa:

  • ho matlafatsa mesifa ea mmele kaofela
  • chesa mafura
  • felisa libaka tsa mathata
  • ho ntlafatsa boleng ba mmele
  • eketsa mamello
  • ho matlafatsa mosifa oa pelo

Lintlha tsohle mabapi le ho ikoetlisa ka HIIT

U ka etsa joang?

Koetliso ena ea linako e loketse koetliso ea boemo bo mahareng le bo tsoetseng pele. Leha ho le joalo, re ka re boemo ba mojaro bo tla khetha boima ba li-dumbbells. Haeba u sa qala, o ka nka dumbbell ea boima bo fokolang kapa oa ikoetlisa le ntle le li-dumbbells lekhetlo la pele.

Haeba u batla ho fokotsa molumo le ho tiisa 'mele, etsa koetliso ena makhetlo a 3-4 ka beke, sena se tla lekana bakeng sa sebopeho sa sebopeho se mosesane. Se ke oa lebala ho futhumala pele o ikoetlisa le ho ikoahlaea kamora ho ikoetlisa hobane o kenyelletsa boikoetliso ba ho futhumala le Seminole.

Ho ikoetlisa bakeng sa ba qalang

O tla hloka eng bakeng sa lihlopha?

Lintlha tsa ho ikoetlisa tsa HIIT halofo ea hora u tla hloka li-dumbbells. Ho lakatseha ho ba le lipara tse 'maloa tsa litekanyo tse fapaneng. Ka karolelano, banana ba tla hloka bonyane lipara tse peli: 2-3 kg le 5-7 kg bakeng sa banna: 4-5 kg ​​le 8-10 kg.

U ka reka li-dumbbells tse senyehang, empa u hopole hore nakong ea koetliso e matla joalo ha se kamehla ho leng bonolo ho fetola li-pancake ho Ganesh. Kahoo haeba u ikoetlisa khafetsa lapeng, ho molemo ho reka lipara tse peli tsa litelu. Mohlala, para e 'ngoe ea li-dumbbell tse senyehang + para e le' ngoe ea li-dumbbells tse senyehang.

Mokhoa oa ho khetha DUMBBELLS: malebela le litheko

Ho ikoetlisa ka video ea HIIT metsotso e 25-30

Koetliso ea HIIT e nang le li-dumbbells tse tletseng mmele o felletseng

METSOTSO E METSI A MOTSOTSO OA 30 OA HIIT KA METSOALENG EA LAPENG- Bakeng sa Modumo le Matla

2. Boikoetliso ba Bosu HIIT bo nang le li-dumbbells

3. Koetliso ea HIIT ka li-dumbbells ntle le ho tlola

Seboka sa HIIT se nang le boima ba 'mele (matla + a pelo)

Koetliso ea HIIT e nang le li-dumbbells tse tletseng mmele o felletseng

6.Ts'ebetso ea HIIT e chitja ka li-dumbbells

Koetliso ea HIIT e nang le li-dumbbells tse tletseng mmele o felletseng

8. Koetliso ea HIIT ka li-dumbbells ntle le ho tlola

MOSEBETSI OA HO FIHLELA MOSEBETSI OA 'MELE KA LAPENG - Matla a Phahameng + Ha ho Qhojoe

Koetliso ea HIIT e nang le li-dumbbells bakeng sa ho chesa mafura

10. Lenaneo la HIIT le nang le litekanyo tsa 'mele

Sheba hape:

Bakeng sa boikoetliso bo tsoetseng pele ba nako le li-dumbbells

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