Koetliso e matla ea 10 e phahameng e nang le li-tubular tse holisang 'mele oohle

Haeba u batla ho qala ho ikoetlisa lapeng bakeng sa molumo oa mesifa, ho tlosa libaka tse nang le mathata, ho chesa mafura le ho eketsa matla, ke mokhoa o mong o motle oa ho etsa li-dumbbells e tla ba tsona ho ikoetlisa ka ho holisa sefuba. Re u fa livideo tse ngata tse nang le li-tubular expander bakeng sa ho ikoetlisetsa hae.

Tlhahisoleseling ka botlalo mabapi le li-expanders

Exander expander ke tube e telele ea rabara e nang le mehele lipheletsong. Ha u bapala ka mojaro o moholo oa motlakase o entsoeng ke ho hanyetsa rabara. Mofuputsi ke maemo a mangata a ho hanyetsa ho latela boima ba rabara, ho sena re ka khetha mojaro o loketseng. Haeba u rera ho ikoetlisa ka expander nako e telele, u ka reka li-expanders maemo a mangata a ho thatafala bakeng sa lihlopha tse fapaneng tsa mesifa.

Ts'ebetso eohle ea li-tubular expander

Melemo ea koetliso le ba holisang li-tubular ke efe?

• Ka lebaka la expander, ho a khonahala ho etsa koetliso ea boleng bo holimo ntle le lisebelisoa tse boima le tse matla
• Expander e fa mojaro mesifa hohle moo e tsamaeang teng
• Ona ke mofuta oa lisebelisoa tse sireletsehileng ho feta li-dumbbells le molamu
• The expander e compact, ho ka etsahala hore u tsamaee le uena leetong lefe kapa lefe
• Ena ke thepa ea lipapali e theko e tlaase
• O tla sebetsa ka matla ho matlafatseng makhapetla le nts'etsopele ea tekatekano

Tubular expander e bonolo ebile e sebetsa hantle ho koetlisa likarolo tse joalo tsa 'mele joalo ka matsoho, mahetla, mokokotlo, sefuba, maoto le maraong. Bakeng sa mesifa ea mpa e holisa e na le thuso ka mokhoa o fokolang, empa boikoetliso bo ka etsoa ntle le lisebelisoa tse ling. Ka expander u tla etsa boitlhakiso ba khale bo kopaneng le uena thupelong le li-dumbbells.

Koetliso ea video e nang le li-tubular expanders e fana ka boikoetliso bo phahameng ba ho ikoetlisa bakeng sa libaka tsohle tse nang le mathata. Ho ke ke ha ba le boikoetliso bo matlafatsang, empa ho tiisa le ho matlafatsa mesifa eo o tla e sebetsa ka bokhabane kamoo ho ka khonehang. Livideo tsa pele tse 'ne kaholimo ho tsona ke tsa kanale ea GymRa, e tsebahalang ka boikoetliso bo fapaneng bakeng sa' mele oohle.

Koetliso ea video e 10 e nang le li-tubular expanders

1.Christine Khuri: Koetliso e Tletseng ea Boikoetliso ba 'Mele (Metsotso e 30)

Koetliso e matla ea 'mele kaofela e lokiselitsoe mokoetlisi Christine Khuri. Koetliso eohle e etsoa ka boemo bo emeng. Tlhokomelo e lekaneng ha e fuoe feela mesifa ea matsoho, sefuba le mokokotlo (eo ka tloaelo e sebetsang hantle nakong ea ho ikoetlisa le expander), empa le mesifa ea maoto le likoti: o tla etsa squats, lunges, koeteloa ha maoto ka expander ea maqhubu. Mokoetlisi o tšepisa ho chesa likhalori tse 230-290 ka metsotso e 30.

2. Ashley: Ba qalang ho ikoetlisa ka 'mele oa Resistance Band (metsotso e 25)

Empa haeba u sa tsoa qala ho ikoetlisa u le hae, leka video ena ka li-tubular expander metsotso e 25. U tla fumana palo e nyane ea ho pheta-pheta ha boikoetliso bo bong le bo bong, ho robeha lipakeng tsa sete le junifomo e lekaneng le khatello e loketseng 'mele oohle. Lenaneo le u lumella ho chesa likhalori tse nyane (kcal 129-183), empa mesifa e tla sebetsoa hantle haholo.

3. Christie: Koetliso e felletseng ea 'mele ea Resistance Band Slim Down (metsotso e 30)

Lenaneong lena khatello e ngata e fumana mmele o kaholimo, eseng feela mesifa ea matsoho, mahetla, sefuba le mokokotlo, empa mesifa e otlolohileng le e ka morao ea mpa. Karolo ea boikoetliso e fatše. Litlelase tsa halofo ea hora u ka chesa likhalori tse 205-267.

Maikutlo ka boikoetliso bona ho tsoa ho motho ea re ngolisitseng Yulia:

Leka video ena e sebetsang, tube expander:

4. Courtney: Beginner Resistance Band Workout (metsotso e 38)

Boikoetliso bona bo nang le li-tubular expander bo kenyelletsa boikoetliso bo 10 bakeng sa mesifa ea matsoho, mahetla, mpa, mokokotlo, sefuba, marao le lirope. Lenaneo le lekantsoe, o tla khona ho chesa likhalori tse 240-299 nakong e le 'ngoe. Haeba o batla ho fetola boikoetliso bo matla, fetola feela nako ea phomolo lipakeng tsa boikoetliso (metsotsoana e qalang ea 45-60, metsotsoana e 30 ho isa ho e 45 e tsoetse pele metsotsoana e 0-30)

5.HASfit: Koetliso e felletseng ea 'mele ea Resistance Band (metsotso e 30)

Mohlomong koetliso ea matla ka ho fetesisa bakeng sa 'mele oohle le lihlopha tsa mesifa ka bomong e fana ka kanale ea youtube HASfit. E 'ngoe ea lithupelo tse sebetsang hantle le tsa boleng bo holimo tse nang le keketso u ka li fumana kanaleng ena. Lenaneong lena u tla fumana boikoetliso bo 14 bakeng sa lihlopha tsohle tsa mesifa ea likarolo tse holimo le tse tlase tsa mmele. Haeba o batla lenaneo la desktop le expander, lenaneo HASfit ke seo o se hlokang.

6.Ka molumo: The Best Band Workout (metsotso e 13)

Channel Tone It Up e fana ka koetliso e khuts'oane le expander, e fanang ka motswako oa boikoetliso bo sebetsang lihlopha tse ngata tsa mesifa ka nako e le ngoe. Mohlala, o tla tlama le ho phahamisa matsoho lehlakoreng ho sebelisa karolo e kaholimo le tlase. Lenaneo le bonolo ebile le le khuts'oane haholo, u ke ke ua hlokomela hore na metsotso e 10 ea nako le mokoetlisi ea khahlehang Katrin e tla fofa joang. E phethahetse joalo ka mojaro o eketsehileng.

7. BodyFit Ka Amy: Resistance Band Workout (metsotso e 25)

Amy, mongoli oa kanale BodyFit e fana ka koetliso ka li-tuber expanders, tse kenyelletsang boikoetliso bo bonolo ba Cardio. Lenaneo le shebile 'meleng o tlase, leha ho sa boleloe hore Amy o sebelisa expander 100% joalo ka ha ho ne ho reriloe. Liketsong tse ngata tsa boitlhakiso o li sebelisa boemong bo phuthiloeng (joalo ka lithaole), tse fokotsang mojaro oa mesifa. Sehlopha se loketse ba qalang.

8. Jessica Smith: Kakaretso ea boithapollo ba 'mele ea Resistance Band bakeng sa Maemo ohle (metsotso e 20)

Empa Jessica Smith o fana ka thupelo e tloaelehileng ho feta moo, moo o tla kopanya boikoetliso le sefuba bakeng sa mmele o holimo le o tlase. Mohlala, o tla etsa mats'oafo ebe ka nako e le ngoe o etsa mochini oa khatiso bakeng sa mahetla. Kapa ho otlolla expander haufi le sefuba mme ka nako e ts'oanang u hule mangole a hao sefubeng. Lenaneo le boetse le loketse ba qalang, empa mojaro o laoloa haholo ke boemo ba ho tiea ha expander.

9. Jessica Smith: Kakaretso ea Boikoetliso ba 'Mele oa ho Qhekella' Mele (Metsotso e 30)

Boikoetliso bo bong bo tsoang ho Jessica Smith moo a ithaopelang ho sebetsa libakeng tse nang le mathata a nang le li-tubular expander. Lekhetlong lena thuto e nka metsotso e 30 mme e kenyelletsa boikoetliso bo sa tloaelehang. Mohlala, o tla phahamisa letsoho ho li-biceps ka nako e ts'oanang u nke leoto ho ea lehlakoreng. Karolo ea boikoetliso e etsahala Mat.

10. Popsugar: Resistance Band Workout (2×10 metsotso)

Panele ea YouTube ea Popsugar e na le livideo tse 2 tse khuts'oane ho tsoa ho li-tubular expander. Lenaneo la pele le raliloeng ke mokoetlisi ea tummeng Lacey Stone, le kenyelletsa boikoetliso bo 10 bo nang le mojaro oa junifomo karolong e ka tlase le holimo ea mmele. Boikoetliso ba bobeli bo entsoe ke mokoetlisi Mike Alexander. E kenyelletsa boikoetliso bo 7 bo nang le mofuta o tsoakaneng, o kenyang lihlopha tse 'maloa tsa mesifa.

Haeba u batla ho sebetsa libakeng tse nang le mathata ka tlung, sheba rona pokello ea boikoetliso:

• Boikoetliso bo holimo ba 50 bakeng sa likoti hae
• Boikoetliso bo holimo ba 50 ba maoto lapeng
• Boikoetliso bo holimo ba 30 ho tloha mahlaba a tlase a morao

Bakeng sa kholo ea molumo le mesifa, lethathamo la thepa, koetliso ea boima