Tse ka Hare
- Koetliso ea matla le palo e nyane ea ho pheta-pheta
- 1. Ho ikoetlisa ka 'mele o kaholimo oa mesifa
- 2. Molemo ka ho fetisisa Workout 'meleng bakeng sa Toned Arms, Mahetla & Upper Back
- 3. Ho ikoetlisa ka matla, ho its'etleha, ho betla matsoho, sefubeng le mahetleng
- 4. Koetliso ea Matla bakeng sa Lihlomo le Mahetla
- 5. Boikoetliso bo kaholimo ba 'mele bakeng sa Matla le ho theoha ha baemeli
- 6. Matla a 'Mele a kaholimo a sebetsang - Koetliso ea boima ba' mele bakeng sa 'mele o kaholimo
- 7. Ho ikoetlisa ka matla a 'mele o kaholimo - Ho teneha ha mesifa e netefalitsoeng
- 8. Lihlomo tsa 'mele tse kaholimo, mahetla, boikoetliso bo ka morao
- 9. Koetliso e kaholimo ea 'mele ea Superset bakeng sa lihlomo, mahetla le mokokotlo o kaholimo
- Koetliso ea matla bakeng sa mmele o holimo ka nako
Mesifa e matla ea 'mele e kaholimo ha e hloke feela ho ntlafatsa boleng ba' mele ho tloha ponong ea karolo ea botle, empa le ts'ebetso ea boleng ba boikoetliso bo bongata ho kenyeletsoa mpa, marao le lirope. Re u fa pokello ea rona e ncha: Koetliso ea matla ea 15 e nang le li-dumbbells tsa matsoho, mahetla, mokokotlo le sefuba ho tsoa ho Fitness Blender ho matlafatsa le mesifa mesifa.
Ho tsoa mefuteng e fapaneng ea boikoetliso Fitness Blender re khethile feela tse kenyelletsang koetliso ea matla ka litloloko ho hlahisa mesifa ya mmele o ka hodimo (matsoho, mahetla, sefuba, morao). Bakeng sa mananeo a mang o tla hloka benche. Lenaneo le nka metsotso e 20-50, boholo ba bona bo se bo ntse bo kenyelletsa ho futhumala le ho otlolla.
Koetliso ea matla bakeng sa mmele o holimo e tla ba le morero o fapaneng ho latela palo ea ho pheta-pheta le boima ba li-dumbbells tseo u li khethang:
- 5-8 reps ka mokhoa ona e loketse ba sebetsang ho hola ha mesifa;
- 12-14 ho pheta-pheta ka mokhoa oa khetho bakeng sa ba sebetsang ho matlafatsa matla;
- Pheta ka makhetlo a 16-20 molemong oa khetho bakeng sa ba sebetsang ka mamello le molumo oa mesifa.
Ka hona, ho pheta-pheta ho pheta-pheta, bonlichi boima boo u lokelang ho bo sebelisa. Khetha boima ba 'mele e le hore pheta-pheto ea ho qetela ea mokhoa ona e sebelisoe ka tsitsipano e phahameng ea mesifa. Hobane li-biceps, li-triceps le mahetla boima ba li-dumbbells bo lokela ho nka tlase. Bakeng sa lihlopha tse kholo tsa mesifa, mohlala sefuba le mokokotloe ka nka boima boo hape.
Re fana ka Ho ikoetlisa ka lihlopha tse 2 ho tloha FitnessBlender bakeng sa 'mele o kaholimo:
- ka palo e nyane ea ho pheta-pheta lintlha (boikoetliso bo bong le bo bong bo etsoa bakeng sa ho pheta-pheta ha 8-10 tseleng)
- ka palo e kholo ea ho pheta-pheta ka nako (boikoetliso bo bong le bo bong bo etsoa metsotsoana e 45)
Koetliso ea sehlopha sa pele ho sebetsa hantle ho ba nang le li-dumbbells tse boima le ba ikemiselitseng ho sebetsa mesifa. Koetliso ea sehlopha sa bobeli e loketse ba batlang feela ho sebetsa ka molumo oa mesifa 'meleng oa hau o kaholimo.
FitnessBlender: li rarahane tse tharo tse lokiselitsoeng ho theola boima ba 'mele
Koetliso ea matla le palo e nyane ea ho pheta-pheta
1. Ho ikoetlisa ka 'mele o kaholimo oa mesifa
- Nako: Nako ea metsotso ea 21
- Bothata: 3
- Likhalori: 120-280 kcal
- Lisebelisoa: dumbbell, benche
- Ntle le ho futhumatsa le ho phomola
Lenaneong lena, Daniel o u lokiselitse lithupelo tse 12 tse fapaneng. Boikoetliso bo arotsoe ka lihlopha tse 3, boikoetliso bo 4 sehlopheng ka seng. Boikoetliso bo bong le bo bong bo etsoa ka makhetlo a 10 ka mokhoa o le mong. Pakeng tsa lihlopha boikoetliso bo nka khefu e nyane.
Boikoetliso: Tobetsa sefubeng, Bent Over Row, Fokotsa Sefuba Tobetsa, Shebella Row; Tobetsa e ka Holimo, Dumbbell Pullover, Phahamisa Nako, Side Dumbbell Pullover Katoloso ea Tricep, Hammer Curl, Tricep Kickback, Bicep Curl.
2. Molemo ka ho fetisisa Workout 'meleng bakeng sa Toned Arms, Mahetla & Upper Back
- Nako: Metsotso ea 25
- Bothata: 3
- Lik'hilojule: Li-calories tse 125-225
- Lisebelisoa: li-dumbbells
- Ka mofuthu le hitch
Koetliso ena ea matla bakeng sa 'mele o kaholimo e kenyelletsa mekhahlelo e 3 ea boikoetliso bo bong le bo bong. Potoloho ka 'ngoe e phetoa ka lihlopha tse 2 + tse nyane talimane le mokhathala. Etsa boikoetliso ka ho pheta-pheta makhetlo a 10. Kelly o sebelisa li-dumbbells ho tloha 2kg ho isa 8kg.
Boikoetliso: Hammer Curl, Bentover Tricep Extension, Sefuba sa sefofane, Reverse Fly, Press Press, Dumbbell Pulllover.
Bona video ena ho YouTube
3. Ho ikoetlisa ka matla, ho its'etleha, ho betla matsoho, sefubeng le mahetleng
- Nako: Metsotso ea 30
- Bothata: 3
- Likhalori: kcal 155-279
- Lisebelisoa: li-dumbbells
- Ka mofuthu le hitch
Koetliso ena e phahameng ea matsoho, mahetla, sefuba le mokokotlo e kenyelletsa boikoetliso bo 6 bo arotsoeng ka mekhahlelo e meraro. Potoloho ka 'ngoe e phetoa ka lihlopha tse 3, boikoetliso bo etsoa ka makhetlo a 3.
Koetliso: Kwala Bridge Press, Bowover Row, Haufi, Lateral / Ventral Raise (alt), Pullovers, Overhand Curl, Overhead Overhand Tricep Extension.
Bona video ena ho YouTube
4. Koetliso ea Matla bakeng sa Lihlomo le Mahetla
- Nako: Metsotso ea 35
- Bothata: 3
- Likhalori: kcal 140-385
- Lisebelisoa: li-dumbbells
- Ntle le ho futhumatsa le ho phomola
Thutong ena ea matla ea matsoho le mahetla ho phehiloe mekhahlelo e 4 ea boikoetliso bo bong le bo bong. Potoloho e 'ngoe le e' ngoe e phetoa ka lihlopha tse 2, boikoetliso bo etsetsoang makhetlo a 3.
Boikoetliso: Ho Fetisisa Hlooho ea Litaba, Curl, Ho phahamisa ka morao, Tlhatlhobo e kaholimo ho Tricep-Arnold Press, Hammer Curl, Ventral Raise, Skull Crusher.
Bona video ena ho YouTube
5. Boikoetliso bo kaholimo ba 'mele bakeng sa Matla le ho theoha ha baemeli
- Nako: Metsotso ea 38
- Bothata: 4
- Likhalori: kcal 214-399
- Lisebelisoa: li-dumbbells
- Ka mofuthu le hitch
Ha u ikoetlisa bakeng sa boikoetliso bo bong le bo bong u tla etsa lihlopha tse 3: li-reps tse 10, ebe li-reps tse 8 ebe li pheta hape tse 6. Ha palo e fokotsehang ea reps u tla eketsa boima ba li-dumbbells. Mokhoa ona o tla u thusa ho nts'etsapele mamello le ho sebeletsa ho aha mesifa le matla. U tla fumana palo e nyane ea ho pheta-pheta ha boikoetliso bo bong le bo bong, li-dumbbell tsa boima, o ka nka tse ling.
Boikoetliso: Bicep Curl, Bentover Tricep Extension, Reverse Fly, Khatiso ea Sefuba, Press Press, Pullover, Raise Lateral, Ventral Raise.
Bona video ena ho YouTube
6. Matla a 'Mele a kaholimo a sebetsang - Koetliso ea boima ba' mele bakeng sa 'mele o kaholimo
- Nako: Metsotso ea 38
- Bothata: 3
- Likhalori: kcal 245-588
- Lisebelisoa: dumbbell, benche
- Ka mofuthu le hitch
Lenaneo lena le sebetsa ka mokhoa o tloaelehileng: Litlhakiso tse 6, mekhahlelo e 3 ea boikoetliso bo 2 thupelong ka 'ngoe. Potoloho ka 'ngoe e phetoa ka lihlopha tse 3 tsa boikoetliso ka makhetlo a 10.
Koetliso: Khatiso ea sefuba e fapakaneng, Row e feto-fetohang, Haufi, Mochini oa khatiso oa mahetla o feto-fetohang, Dumbbell Pullover e fapaneng, Tricep Extension e fapaneng ea Bicep Curl.
Bona video ena ho YouTube
7. Ho ikoetlisa ka matla a 'mele o kaholimo - Ho teneha ha mesifa e netefalitsoeng
- Nako: Metsotso ea 40
- Bothata: 4
- Likhalori: kcal 200-640
- Lisebelisoa: dumbbell, benche
- Ka mofuthu le hitch
Thutong ena ea metsotso e 40 Daniel o entse lithupelo tse 6 tsa khale, tse arotsoeng ka mekhahlelo e meraro. Boikoetliso bo phethetsoe makhetlo a 3, potoloho ka 'ngoe e phetoa ka lihlopha tse 10. Qetellong u tla fumana talimane le mokhathala Round ea boikoetliso ba 6.
Boikoetliso: Sefuba se fofa, Bentover Reverse Fly, Phahamisa hamorao, Pullover, Tricep Extension, Bicep Curl Mokhathala o Feteletseng: Push Up, Wide Bentover Row, Hammer Curl, Pullover, Tricep Dip, Hammer Curl.
Bona video ena ho YouTube
8. Lihlomo tsa 'mele tse kaholimo, mahetla, boikoetliso bo ka morao
- Nako: Metsotso ea 40
- Bothata: 4
- Likhalori: kcal 198-435
- Lisebelisoa: li-dumbbells
- Ka mofuthu le hitch
Koetliso ena ea matla bakeng sa mmele o holimo e fapane haholo. E kenyelletsa boikoetliso bo fapaneng ba 18, bo arotsoeng ka mekhahlelo e meraro. Boikoetliso bo bong le bo bong bo etsoa ka lihlopha tse le 'ngoe tsa makhetlo a 3. Pakeng tsa mekoloko u tla ba le khefu e nyane. Kelly o sebelisa li-dumbbells ho tloha 10kg ho isa 2kg.
Boikoetliso: Sefuba sa sefofane, se koaletsoeng ka sefofane, Ventral Raise, Dumbbell Pullover Palms In, Kneeling Tricep Kick Back, Hammer Curl; Sefuba Tobetsa, Dumbbell Row Wide L & R, Mahetla Tobetsa, Dumbbell Pullover Palms Up, Holim'a Tricep Extension, Bicep Curl; Haufi le Chest Press, Dumbbell Row, Haufi, Ka lehlakoreng le leng phahamisa Palm Down, Side Pullover, Tricep Dip, Overhand Curl.
Bona video ena ho YouTube
9. Koetliso e kaholimo ea 'mele ea Superset bakeng sa lihlomo, mahetla le mokokotlo o kaholimo
- Nako: Metsotso ea 50
- Bothata: 3
- Likhalori: kcal 275-536
- Lisebelisoa: li-dumbbells
- Ka mofuthu le hitch
Ho ikoetliseng hona ka metsotso e 50 Kelly o u lokiselitse boikoetliso bo 14. Boikoetliso bo arotsoe ka mekhahlelo e 7, mekoloko e phetoa ka lihlopha tse 2. Etsa boikoetliso bo bong le bo bong bakeng sa makhetlo a 8. Koetliso e telele, kahoo o ka nka khefu e eketsehileng lipakeng tsa mekoloko.
Boikoetliso: Sefuba se fofang, Reverse Fly, Bicep Curls, Bent Over Tricep Extension, Ho phahamisa ka morao, Bent Over Rear Raise, Ventral Raise, Pull Over Plus a Narrow Press, Row Plus Rotation and Extension Roundabout Push Up, Ho Nyoloha ka Nako le Sefapano, Bent Over Shrug, Curl e potolohang, Lehata la Lehata.
Bona video ena ho YouTube
Koetliso ea matla bakeng sa mmele o holimo ka nako
1. Ho Ithabisa 'Meleng ka Holimo bakeng sa Lihlomo le Mahetla a Maholo
- Nako: Metsotso ea 28
- Bothata: 3
- Likhalori: 140-280 kcal
- Lisebelisoa: li-dumbbells
- Ntle le ho futhumala, empa ka hitch
Boikoetlisong bona ba 'mele o kaholimo bo na le boikoetliso bo fapaneng ba 18, ka hona o netefalitsoe hore o ke ke oa teneha. Boikoetliso bo bong le bo bong bo etsoa ka lekhetlo le le leng tlasa morero oa metsotsoana e 1, phomolo ea metsotsoana e 45. Ho na le boikoetliso bo kopaneng ba lihlopha tse 'maloa tsa mesifa, le boikoetliso ba ho hula bakeng sa ho tsepamisa mohopolo mesifa haholoanyane.
Koetliso: Khutlisa Li-Pulse + Lifuba tsa sefubeng +; Pullover + Crunch; Tobetsa Holimo; Katoloso ea Tricep + haufi le Row; Khatiso ea Curl + Arnold; Sefubelu Tobetsa + Borokho; Row Ride + Plank; Lateral & Ventral E Tsoha; Lehlakoreng Pullover; Cadence Curl; Katoloso ea Halo; Tsamaea Push Up; Khutlela morao Likoloi tsa Letsoho; Ho Hanyetsa Boholo & Ho Kotobetsa Pulldown; Li-Tricep Dips; Walkdown + E hula.
Bona video ena ho YouTube
2. Ho ikoetlisa ka 'mele o kaholimo bakeng sa matla le khokahano
- Nako: Metsotso ea 33
- Bothata: 4
- Likhalori: kcal 191-351
- Lisebelisoa: li-dumbbells
- Ka mofuthu le hitch
Ho ikoetliseng hona bakeng sa 'mele o kaholimo ho Fitness Blender u tla fumana mekhahlelo e mene ea boikoetliso bo habeli lekhetlo ka leng. Potoloho ka 'ngoe e phetoa ka lihlopha tse 4. Lenaneo le latelang le reriloe ho phetheloa: Metsotsoana e 2 e sebetsa, metsotso e 2 e phomole. Qetellong ea lenaneo e nyane Mokhathala o Fetileng tsa lithupelo tse 'ne.
Boikoetliso: Bicep Curl, Tricep Extension, Reverse Fly, Press Press, Overhead Press, Pullover, Phahamisa Hamorao, Ventral Raise, Push Ups, Tricep Dips, Back Bow Pulls, Arm Circles.
Bona video ena ho YouTube
3. Ho ikoetlisa ka 'mele o kaholimo bakeng sa lihlomo, mahetla, sefubeng le mokokotlong
- Nako: Metsotso ea 34
- Bothata: 3
- Likhalori: kcal 188-347
- Lisebelisoa: dumbbell, benche
- Ka mofuthu le hitch
Ketsahalong ena u tla fumana boikoetliso bo ikhethileng bo 24 bo etsoang ka mokhoa o le mong ho latela morero oa metsotsoana e 45 le metsotsoana e 15 e phomotseng. Ka kakaretso, lenaneo le ne le kenyelletsa lihlopha tse 4 tsa boikoetliso:
- Sehlopha sa 1 (sefuba le mokokotlo)
- Sehlopha sa 2 (mahetla le latissimus dorsi)
- Sehlopha sa 3 (biceps le triceps)
- Sehlopha sa 4 (cuff ea rotator)
Bona video ena ho YouTube
Haeba u batla ho sebetsa lihlopheng tse ling tsa mesifa le bakoetlisi Fitness Blender, etsa bonnete ba ho sheba:
- Koetliso e matla ea 15 e matla e nang le li-dumbbells tsa maoto le likoti tse tsoang FitnessBlender
- Ho ikoetlisa ka holimo ho 12 ho tsoa ho FitnessBlender, ka ho hatisa mpa
- Koetliso e matla ea 9 e holimo ea 'mele o nang le li-dumbbell tse' mele o felletseng ho tsoa ho FitnessBlender