Ho ikoetlisa ka bokhutšoaane ho 13 bakeng sa bao e seng ba Blogilates

Ho ikoetlisa kamehla ka mpeng ha ho bohlokoa feela ho matlafatsa mesifa ea mpa, empa ho thibela bohloko ba mokokotlo le mokokotlo. Musors corset e tšehetsa mokokotlo, ka hona boitlhakiso ho matlafatsa karolo ea bohlokoa mosebetsing o hokahaneng oa sisteme ea rona ea mesifa. 13 e u fa koetliso e khuts'oane bakeng sa li-Blogilates metsotso e 10 e tla ba tlatsetso e ntle sehlopheng sa hau sa tlelase.

Ho bohlokoa ho hlokomela hore ho thata haholo ho tlosa mafura a mpeng, feela ho etsa crunches. Bakeng sa ho felisa mpa ho hlokahala mokhoa o felletseng: khaello ea likhalori le boikoetliso bo tloaelehileng. Empa ho matlafatsa mesifa, ntlafatsa molumo, tiisa mpa ka bonnete u tla tseba ho thusa. Se ke oa nkuoa ke mpa: Metsotso e 10-15 makhetlo a 2-3 ka beke ho lekane ho kenyelletsa mananeo a 'mele oohle.

Casey Ho o fana ka livideo tse khutšoane tsa ho rarahana ho mahareng, tse tla khona ho etsa tsohle. Haeba boikoetliso bo bong bo le boima ho uena, o se ts'oenyehe. Tsoela pele ho ikoetlisa khafetsa, 'me ha nako e ntse e feta u tla ikutloa u ntlafala haholo. E-ba hlokolosi nakong ea koetliso e ne e sa kobeha mokokotlong, mokokotlo o ka tlase o petelitsoe fatše. Thala mpa, ha ea lokela ho phutholoha, empa u se ke ua phefumoloha.

Ela hloko! Lintlha tsa boithapollo ha e khothalletsoe ho bolaea batho ba nang le lefu le sa foleng la mokokotlo ka bohloko bo bohloko ba morao le mokokotlong, hape le ka ho ba teng ha diastasis kamora ho beleha. Haeba u utloa ho ikoetlisa ho u fa bohloko kapa ho se utloise bohloko, ho e tlola kapa ho emisa koetliso.

Livideo tsohle li fatše, tlhaiso-leseling ha e hlokahale, nako ea mosebetsi mabapi le metsotso ea 10. Ha e le hantle Casey Ho o fana ka boikoetliso ho tsoa ho Pilates ka ho ithuta ka hloko mesifa e tebileng ea mpa le makhapetla: crunches, reverse crunches, lekholo, lepolanka, Baesekele, katoloso ea leoto, ho hula maoto a otlolohileng, meqolo ka mokokotlong, sekepe, lisekere, jj.

Boikoetliso bo holimo ba 60 bo tsoang ho Pilates

Ho ikoetlisa ha nakoana ka mpeng le Casey Ho

1. Phethahetse 10 Abs

Lenaneong lena u tla fumana lithupelo tse 10 tse sebetsang bakeng sa mpa: Rollup With Twist, Ankle Reaches, Flutters, Criss-crosses, Eagle Crunch, Hollow Rock, Russian Twist, Corkscrew, Plank Twist, Plank. Koetliso e khuts'oane, empa e sebetsa haholo bakeng sa mesifa ea mantlha.

Phethahetseng 10 Abs!

2. Belly Flattener e ka tlase

Lenaneong lena la mosebetsi ho ameha ka mafolofolo mesifa ea tobetsa e tlase. Ketsahalo ena le eona e fapane haholo ebile ke ea boleng bo holimo. Ho latela boikoetliso: Lekholo, Doble Leg Stretch, Barbie Maoto, Reverse Crunch, Crunch 1-2-3, Heel Clicks, See Saw Abs, Helicopters, Corkscrew, Single Drop.

3. Slim thekeng POP Pilates

Koetliso ena e khuts'oane ea metsotso e 10 bakeng sa mpa ho tsoa ho Casey Ho e kenyelletsa boitlhakiso bo 4 feela: Extension Crunch, Double Crunch to Extension, Rollup to Rollover, Hip Twist to Butt Lift. Sehlopha se tla ts'oaroa kapele, empa ka nepo.

4.The Ultimate Ab Workout 2016

Koetlisong ena o emetse hore maoto le matsoho a phahamisoe ho phahamisa makhapetla. Haeba u na le mathata a mokokotlo, ho molemo hore lenaneo le chechisoe. Ho ikoetlisa: Ballerina Lula Up ('maloa litsela), Lisekere Kick, Leoto Circle, Cha Cha Abs, Double Leg Lift, Teaser.

5. Boikoetliso bo matla ba Ab Workout

Mosebetsing ona o kenyelletsa boikoetliso ba khale bo tsoang ho Pilates: abs ea hau e tla cha! Boikoetliso bo bong bo latela bo bong ntle ho litloaelo tse ntlehali tsa Pilates. Boikoetliso bohle bo etsoa mokokotlong.

6. Ho ikoetlisa ka thata

Sena ha se lithupelo tsa rona tse tloaelehileng tsa koetliso mokokotlong, empa ho na le marapo a mahlakore le a khale, liphetoho tsa ona, le boikoetliso ba Superman, bo thusang haholo ho matlafatsa mokokotlo o ka tlase.

7. Core Crusher - Molemo ka ho fetisisa Ab Workout

Boikoetliso bo bong bo tla u thusa ho sebetsana ka katleho le khatello e tlase. Ka video ena Casey o ithaopela ho sebetsa ka mpeng haholo ka ho sotha le ho phahamisa maoto.

8. Abs On Mollo

Lenaneo lena le kenyelletsa boikoetliso bo sa reng letho bakeng sa mpa, ka hona, ho hohela le ho ba le boiphihlelo ke moithuti. Ho ikoetlisa: The Genie Abs Eagle Abs, Runaway Abs, Habeli Leoto Otlolla, Clock Abs, Hollow Rock Single Leoto lerotholi, The Ear Thquake.

9.Ho Thabile Thata Hard Ab Ab Workout

Ketsahalong ena ea ho ba sieo ho li-Blogilates ho kenyelelitsoe boikoetliso bo 5 feela. Ketsahalo e lieha ebile e nahanisisa ka kholo e kholo ea mesifa ea mantlha. Ho ikoetlisa: Terene Track Abs, Leoto le le leng Circles Ab, Reaching Criss-cross, Genie Abs.

10. Flat Abs Workout bakeng sa ba qalang

Empa boikoetliso bona bo loketse ba qalang. E kenyelletsa mefuta e fapaneng ea boikoetliso, empa e etselitsoe ho pheta-pheta, kahoo thuto e bonolo ho e latela ho tloha qalong ho isa qetellong. Boikoetliso: Rōlela, Lekholo, Leoto le le leng la leoto, Katoloso ea maoto a mabeli, Tafole e holimo ea Crunch, Crunch ea Legs Up, Oblique Swivels, Twisting Crunch, Crunch, Plank, Forearm Plank, Side Plank.

11. Extreme Abs Workout (karolo ea 1, 2, 3)

Casey Ho o boetse o na le letoto la li-video tse tharo tse khutšoane tsa Extreme Abs Workout. Koetliso ha e fetelle, empa boleng bo lekaneng. Ka sebele li tla kenya letsoho mosebetsing oa hau mesifeng ea mpa.

Bonus: 1000 Challenge (metsotso e 30)

Haeba u ikemiselitse ho sebetsa nako e teletsana, leka thupelo ea metsotso e 30 Phephetso ea 1000 Abs ho tsoa ho Blogilates, e tla u thusa ho tsepamisa maikutlo ho mesifa ea mpa. Boikoetliso bohle bo etsoa maemong a phahameng.

Numella lithupelo tse khuts'oane tsa ho ba sieo ho li-Blogilates ho ea leanong la hau la boikoetliso ho matlafatsa mesifa ea mpa le sistimi ea mesifa. Haeba u rata ho etsa joalo le Casey Ho, re khothaletsa hore u shebelle:

Bakeng sa ba qalang, ho fokotsa 'mele, Boikoetliso bo tlase ba' mele

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