Tse ka Hare
- Boikoetliso bo matla li-calories tse 800
- 1.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Boikoetliso ba Kalori bo 800 (Ha ho na Lisebelisoa - Kakaretso ea 'Mele HIIT) Shebella video ena ho YouTube
- 2.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- 3.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- 4.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- 5.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- 6. Koetliso ea HIIT bakeng sa makhapetla le maraong ka li-calories tse 800
- 7.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- 8. Matla a koetliso ea HIIT + cardio ka li-calories tse 800
- Boikoetliso bo matla 900 kcal
- Ho ikoetlisa ka matla likhalori tse 1000
Mantsoe a kajeno a nehetsoe bohle ba ratang ho ikoetlisa ka matla bakeng sa ho theola boima ba 'mele ka potlako le ka nepo. Re tla shebana haholo le mananeo a malapeng Christine Salus - e mong oa li-blogger tse tsebahalang haholo ho YouTube.
Re u fa khetho ea boithapollo ba HIIT e tsoang ho Christine e tla u thusa ho chesa li-calories tse 800-1000 ka nako e le 'ngoe.
HIIT-Workout Christine Salus, hangata, e na le mekhahlelo e mengata ea boikoetliso, e phetoang ka mokhoa o chitja. Lihlopha li kenyelletsa matla, plyometric le cardio boikoetliso ka boima ba eona le ka litekanyo. Mananeo a shebana le tahlehelo ea mafura, ho fokotsa molumo le ho ntlafatsa boleng ba 'mele. Christine o sebelisa boikoetliso bo matla haholo le bo matla, kahoo pokello ena ea mananeo ha e khothaletsoe bakeng sa batho ba nang le mathata a pelo le methapo le maloetse.
Christine hangata o sebelisa kettlebells mananeong a bona, empa o ka sebelisa dumbbell, hangata e sebelisoa ka ho fapakana. Bakeng sa boiketlo, lenane la lisebelisoa tseo re li hlalosang li-dumbbells, hobane ena ke lethathamo la matlo le tloaelehileng haholo. Mesebetsi e meng ea plyometric eo u ka e hlokang ke benche, setulo, mohato, sethala kapa leralla lefe kapa lefe (Ka mohlala, Christine o sebelisa Khabinete e nyane). Leha ho le joalo, haeba u se na letho le loketseng, u ka tlolela fatše ntle le maralla.
Ho ka hlokahala benche maemong a mang a boitlhakiso ho etsa pushups, marokho a tlamang, mapolanka. Lenaneong le leng le le leng Christine o sebelisa lisebelisoa ho etsa boikoetliso bo thellisang. U ka sebelisa lesela le lenyenyane kapa thepa e tla thellisoa fatše. Ka kakaretso, bakeng sa lisebelisoa tse ngata tsa boikoetliso ha li hlokahale (feela litekanyo), 'me koetliso e itseng e etsahala ka ho felletseng ka boima ba' mele oa hae.
Ba bangata ha ba na ho futhumala le ho phomola, ka hona re u khothaletsa hore u futhumale pele u ikoetlisa:
- Ho futhumala pele u ikoetlisa: moralo + oa boikoetliso
- Ho otlolla kamora ho ikoetlisa: moralo oa boikoetliso +
Likoetliso tsohle tse reriloeng li arotsoe ka sehlopha sa 3: 800 kcal 900 kcal le 1000 kcal. Re totobatsa hore lipalo tsena ha li fane ka tiiso ea hore u tla sebelisa li-calories tse ngata ha u ikoetlisa. Ntho e ngoe le e ngoe e tla itšetleha ka boiteko ba hau nakong ea tlelase le boemo ba koetliso. Haeba u batla ho theola boima ba 'mele, latela livideo tse khothalelitsoeng makhetlo a 3-4 ka beke' me u tla bona liphetoho tse makatsang 'meleng oa hau nakong e khuts'oane.
Boikoetliso bo matla li-calories tse 800
1.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Nako: Metsotso ea 52
- Inventory: ha e hlokehe
- Ntle le ho futhumatsa le ho phomola
Boikoetliso bo matla ba plyometric bo nang le mekoloko e mengata:
- Potoloho ea pele e kenyelletsa boikoetliso bo matla ba 20 bo etsoang ho latela morero: boikoetliso ba metsotsoana e 30, phomolo ea metsotsoana e 5 (mekotla ea squat, mangole a phahameng, lepolanka, ba hloang lithaba, li-burpees, qhoqho ea senqanq joalo-joalo).
- Potoloho ea bobeli e kenyelletsa lithupelo tse 5 fatše bakeng sa mpa, tse etsoang ho latela morero: boikoetliso ba metsotsoana e 50, phomolo ea metsotsoana e 10.
- Pheta hape potoloho ea pele.
- Pheta hape potoloho ea bobeli.
- Potoloho ea hoqetela na le boitlhakiso bakeng sa lirope le maraong (squats, squsing squats, squats with jumping).
Phepo e nepahetseng: mokhoa oa ho qala mohato ka mohato
Ho ikoetlisa ka khalori e 800 (Ha ho na Lisebelisoa - Kakaretso ea 'mele HIIT)
2.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Nako: Metsotso ea 54
- Inventory: ha e hlokehe
- Ntle le ho futhumatsa le ho phomola
Boikoetliso bo matla ba HIIT, bo nang le mekoloko e mengata:
- Potoloho ea pele etsahala ka potoloho ea metsotsoana e 50 ea ho ikoetlisa + 10 metsotsoana phomola (10 mangole a phahameng + burpee, 4 squat e tlola + 4 switch switch, Sumos, 1 maoto a pushup le lengole, Alternating back lunge). Pheta ka makhetlo a mane.
- Potoloho ea bobeli e boetse e etsahala ho potoloha ha metsotsoana e 50 ea boikoetliso + phomolo ea metsotsoana e 10 (10 mangole a phahameng + batho ba hloang lithaba ba 10, Tricep pushups 4 + 4 Squat jumps, Circ circles, 2 Plank hop + 2 Spidermans, Single leoto letheba phahamisa). Pheta ka makhetlo a mane.
- Potoloho ea boraro e na le boikoetliso bo 3 bakeng sa makhetlo a 10 (Li-burpee tse 10 tsa surfer, li-burpee tse 10 tsa linaleli, li-burps tse 10 tse nang le tuck jump).
3.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Nako: Metsotso ea 58
- Inventory: ha e hlokehe
- Ntle le ho futhumatsa le ho phomola
Ena ke khetho ea boraro ea boikoetliso bo matla ba HIIT ka li-calories tse 800 ntle le lethathamo la libuka, le kenyeletsang mekoloko e seng mekae ea selikalikoe:
- Potoloho ea pele e etsahala ho latela morero: metsotsoana e 40 ho ikoetlisa ka plyometric + metsotsoana e 20 ea ho matha ka ho phahamisa mangole. Thabela boikoetliso bo matla bo 5 (Cross ski, Speed skaters, Moguls, Snowboarders, ba hloang lithaba). Pheta ho potoloha habeli, metsotso e 2 ho potoloha.
- Potoloho ea bobeli etsahala ka potoloho ea metsotsoana e 50 ea ho ikoetlisa + 10 metsotsoana phomola. U lebelletse squats, lunges, jumps, pushups, mapolanka. Pheta ho potoloha habeli, metsotso e 2 ho potoloha.
- hape potoloho ea pele ka didikadikwe tse 2.
- Potoloho ea morao-rao e kenyelletsa tatellano ea boikoetliso bo 5. Pheta makhetlo a mangata kamoo u nang le nako ea metsotso e 10 (20 Khanya e phahamise ka lehlakore, 20 Glut phahamisa ka mangole, li-Burpe tse 5, Leoto le 10 le phahamisa + ka hare, li-burpee tse 5 tsa linaleli)
4.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Nako: Metsotso ea 58
- Lisebelisoa: dumbbell, lisebelisoa tsa ho thellela (lithupelo tse peli)
- Ntle le ho futhumatsa le ho phomola
Lenaneo lena le kenyeletsa Likarolo tse 5 tsa metsotso e 10. Potoloho e 'ngoe le e' ngoe e kenyelletsa boikoetliso bo 5, bo phetoang ho 2:
- Burpees (ho potoloha le li-burpee tse ling)
- Cardio (ho potoloha ka boikoetliso ba pelo)
- Matla a 'Mele a ka Holimo (boikoetliso ba matla ba mantlha ba mmele o holimo)
- Matla a tlase a 'mele (matla a mantlha a ho ikoetlisa bakeng sa mmele o tlase)
- ABS (boikoetliso bakeng sa makhapetla fatše)
5.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Nako: Metsotso ea 58
- Lisebelisoa: dumbbell, benche / mohato, (boikoetliso bo bokhutšoane)
- Ka ho futhumala, ntle le qhekello
Koetliso ena ea HIIT e kenyelletsa potoloho ea matla a 2 a aerobic:
- Lekhetlo la pele: Cardio + plyometrics (Squat jumps, Plank jack + pompo ea mahetla, Side squat + lunge back, Pendulum, Frog plank jump + naleli e qhomang, SL hip thrust, Side plank lengole, SL deadlift hop, jugglers). Pheta ka makhetlo a mane.
- Potoloho ea bobeli: cardio + matla (Pendulum pushups, KB swing, Power step up + switch lunges, Hoseng hoseng, Plank step over, Squat w / bicep curl le overhead press, Lunge le row, Knee hugs). Pheta ka makhetlo a mararo.
Bakoetlisi ba TOP 50 ho YouTube: khetho ea rona
6. Koetliso ea HIIT bakeng sa makhapetla le maraong ka li-calories tse 800
- Nako: Metsotso ea 56
- Lisebelisoa: dumbbell, benche / mohato, (boikoetliso bo bokhutšoane)
- Ka ho futhumala, ntle le qhekello
Koetliso ena e matla ea potoloho ka likhalori tse 800 e kenyelletsa mekhahlelo e latelang:
- Lekhetlo la pele: HIIT (qhomela jacks squater squat, Box Box + Tuck jump Frog jump plank step over, 3 bunny hop, Overhead press, burpees, Star). Pheta ka makhetlo a mane.
- Potoloho ea bobeli: mokokotlo le glutes (Pendulum 8 pushups, 16 squats Sumo). Pheta ka makhetlo a mane.
- Lekhetlo la boraro: Phapano ea mekhahlelo e matla ea TABATA le boikoetliso.
- Potoloho ea bone: li-burpe tse ling ka mefuta e fapaneng bakeng sa metsotso e ka bang 10.
7.HIIT Workout bakeng sa 'mele oohle ka li-calories tse 800
- Nako: Metsotso ea 58
- Inventory: ha ho tšehetso (benche, sofa, bethe)
- Ka ho futhumala, ntle le qhekello
Boikoetliso bo bong bo matla bo tsoang ho Christine Salus, bo kenyeletsang Likarolo tse 5 tsa metsotso e 10:
- Potoloho ea pele: HIIT (boikoetliso bo 10 potolohong: metsotsoana e 50 ea boikoetliso + phomolo ea metsotsoana e 10)
- Round bobeli: maoto le maraong
- Potoloho ea boraro: pheta potoloho ea pele
- Round Round: 'mele o kaholimo
- Lekhetlo la bohlano: HIIT + KOR
8. Matla a koetliso ea HIIT + cardio ka li-calories tse 800
- Nako: Metsotso ea 58
- Lisebelisoa: li-dumbbells, benche / setulo, lisebelisoa tsa li-slide (ka boikoetliso bo le bong)
- Ka ho futhumala, ntle le qhekello
Lenaneong lena u tla fumana Boikoetliso bo matla (cardio le matla) li phetoa ka makhetlo a 3. Kamora nako e 'ngoe le e' ngoe u tla be u etsa karolo e khuts'oane ea pelo le pelo:
- Kamora potoloho ea pele: Maoto a 50 a phahameng, ba hloang lithaba ba 50 (Li-2)
- Kamora potoloho ea bobeli: Mapheo a litulo a 50, li-skaters tse lebelo 50 (Li-2)
- Ka mor'a potoloho ea boraro: Li-hop tsa 50 tse latellanang, litulo tsa hop tse 50 (Li-2)
Boikoetliso bo matla 900 kcal
Koetliso ea HIIT ea mpa le maraong ho 1 kcal
- Nako: Metsotso ea 80
- Lisebelisoa: li-dumbbells, setulo, sehlahisoa sa sefubeng, litekanyo tsa maqaqailana, sehlopha sa 'mele sa rabara
- Ka ho futhumala, ntle le qhekello
Ho ikoetlisa ka matla ho hatisa ka cardio, maraong le ka mpeng, o tla hloka lenane le leholo la lenane. E na le likarolo tse 8:
- Mofuthu + karolo ea cardio
- Boikoetliso ba 'mele
- TABATA pota
- Ho ikoetlisa bakeng sa mokokotlo
- TABATA pota
- Boikoetliso ba 'mele
- Ho ikoetlisa bakeng sa mokokotlo
- TABATA pota
LITLHAKU TSE KHOLO: khetho ea tse ntlehali
2. HIIT-boikoetliso ba 'mele oohle oa 900 kcal
- Nako: Metsotso ea 70
- Lisebelisoa: dumbbell, benche / mohato, lisebelisoa tsa li-slide (ka boikoetliso bo le bong)
- Ka ho futhumala, ntle le qhekello
Lenaneo le tšoareloa potoloho ea mekhahlelo e meraro: HIIT, karolo ea matla, TABATA ho potoloha. Tsamaiso ena e phetoa ka makhetlo a mararo.
- Boikoetliso ba HIIT (Squat e nang le glute kickback, Squat jump, Curtsy lunge, Box jump burpees, 10 climbers climbers + 3 lateral hops, 4 mela + 1/2 burpee, switch lunges, Russian twist).
- Karolo ea matla (Baetsi ba 5, li-slider tse 6 tsa Pendulum lunge, 6 Plank glute phahamisa sekontiri se thellisang).
- TABATA round ke metsotso e 4 (mokhahlelo ka mong oa TABATA o fapane).
Sheba hape:
- Lieta tsa banna ba phahameng ka ho fetisisa tse 20 tsa boikoetliso
- Lieta tsa basali tse 20 tse holimo ka ho fetisisa bakeng sa boikoetliso
Ho ikoetlisa ka matla likhalori tse 1000
1.HIIT-boithapollo ba 'mele kaofela ka likhalori tse 1000
- Nako: Metsotso ea 70
- Lisebelisoa: li-dumbbells
- Ka ho futhumala, ntle le qhekello
Lenaneo le kenyelletsa mekhahlelo e 2, e 'ngoe le e' ngoe ea eona e phetoa ka bongata ba 2:
- Potoloho ea pele etsahala ho latela morero oa ho ikoetlisa metsotsoana e 40, metsotsoana e 20 phomotse (Burpees, Dumbell swings, Heel clicks, Reptile pushups, Squat Jumps, Mountain climbers, pushup 1 1 + 1 pike pushup, switch lunges, 1 box jump + XNUMX tuck jump, Plank hop).
- Potoloho ea bobeli etsahala ka potoloho ea metsotsoana e 50 ho ikoetlisa, 10 metsotsoana phomola (Sumo squats, Commando plank, Hip e phahamisa, Curtsy lunge, Oblique glut phahamisa, Alternating back lunge, Toe touch abs).
2.HIIT-boithapollo ba 'mele kaofela ka likhalori tse 1000
- Nako: Metsotso ea 70
- Lisebelisoa: dumbbell, benche
- Ka ho futhumala, ntle le qhekello
Lenaneo lena la HIIT le na le mekoloko e meraro ea metsotso e 20. Potoloho e 'ngoe le e' ngoe e phetoa ka bongata ba 2 mme e kenyelletsa boikoetliso bo matla ba 10 bakeng sa 'mele oohle, o etsoang ka mokhoa o tloaelehileng ho Christine Salus schema: boikoetliso ba metsotsoana e 50, metsotsoana e 10 e phomotse.
3.HIIT-boithapollo ba 'mele kaofela ka likhalori tse 1000
- Nako: Metsotso ea 70
- Lisebelisoa: dumbbell, benche, bolo ea yoga (ka boikhethelo)
- Ka ho futhumala, ntle le qhekello
Koetliso ena e matla e kenyelletsa tatellano ya mekoloko, e phetoang ka makhetlo a 3:
- HIIT (boikoetliso ba metsotsoana e 50, phomolo ea metsotsoana e 10)
- Koetliso ea matla le litekanyo
- TABATA round ke metsotso e 4
- Boikoetliso bakeng sa mpa
- Qetellong ea ho ikoetlisa: Booty Burnout bakeng sa likoti
4.HIIT-boithapollo ba 'mele kaofela ka likhalori tse 1000
- Nako: 1 hora metsotso e 20
- Lisebelisoa: dumbbell, benche, lisebelisoa tsa slide (boikhethelo)
- Ka ho futhumala, ntle le qhekello
Koetliso e ne e tšoaretsoe potoloho ea boikoetliso ba metsotsoana e 50, phomolo ea metsotsoana e 10. E kenyelletsa ho ikoetlisa tse 3:
- Ho ikoetlisa bakeng sa mmele o tlase + cardio (metsotso e 40)
- Ho ikoetlisa bakeng sa 'mele o kaholimo + cardio (metsotso e 20)
- Ho ikoetlisa mpeng (15 mets.)
Haeba u moithuti ea tsoetseng pele 'me u itokiselitse ho jara meroalo e boima, etsa bonnete ba hore u leka ho ikoetlisa ka matla Christine Salus. U sebelisa mananeo ana u tla khona ho chesa mafura, mesifa ea molumo, ho tiisa 'mele le ho felisa libaka tse nang le mathata matsohong, mpeng le maotong.
Sheba hape:
- Ho ikoetlisa ka holimo ho 10 ho tsoa ho FitnessBlender 1000 khalori
- Tsela ea ho tlosa lehlakore: 20 + 20 ea boikoetliso
- Ho ikoetlisa ka holimo ho 20 bakeng sa molumo oa mesifa ke Heather Robertson
Bakeng sa ho ikoetlisa ka nako e tsoetseng pele, ho ikoetlisa ha Cardio, li-dumbbells