Koetliso e matla ea 15 e matla e nang le li-dumbbells tsa maoto le likoti tse tsoang FitnessBlender

Haeba u batla koetliso ea boima ba 'mele bakeng sa menoana le maoto lapeng, pokello ena ke ea hau feela! Fumana koetliso ea matla a 15 ka li-dumbbell tse tsoang FitnessBlender tse tla u thusa ka katleho ho sebetsana le mesifa ea maoto le menoana hae.

Ho ikoetlisa bakeng sa likoti le maoto ho tloha FitnessBlender ho tloha metsotso e 20 ho isa ho e 60. Boholo ba tsona li kenyelletsa ho futhumala le ho koaloa, empa haeba ho se joalo, re u khothaletsa hore u li etse. Mohlala, ho futhumala le ho koaleha ho tsoa ho Kelly le Daniel:

  • Iphuthumatsa: https://youtu.be/iYFKB5fgqtQ
  • Hitch: https://youtu.be/u5Hr3rNUZ24

Tlhaloso Linaha: kakaretso e khuts'oane ea koetliso, bolelele ba ho rarahana ha video ka sekala, boteng ba ho futhumala le ho phomola, lenane la boikoetliso. Boikoetliso bo ngotsoeng ka Senyesemane, empa mabitso a bona hangata a totobetse:

  • Li-squat - li-squats
  • Deadlift - ho bolaea
  • Lunge - mats'oafo
  • Side Lunge mahlakore a mapheo
  • Curtsy Lunge - mats'oafo a kopaneng
  • Sumo Squat - li-squats tse maoto a sephara a arohane
  • Ho phahamisa leoto / ho phahamisa leoto - ho phahamisa leoto
  • Borokho - borokho ba gluteal
  • Qhomela - qhomela
  • Namane e Phahamisa - phahamisa likausi

Bakeng sa boikoetliso u tla hloka li-dumbbells (maemong a sa tloaelehang le setulo kapa sethala sa mehato). Hobane o tla koetlisa 'mele o tlase mme o etse tse ling tse fapaneng tse kang squats, lunges le deadlifts Ka makhetlo a fokolang, re ka nka li-dumbbells tse boima ka mokhoa o sireletsehileng: 5-10 kg (banana), 10-15 kg (e motona).

  • Haeba u batla ho pompa mesifa, marako a chitja le ho ntlafatsa sebopeho sa maoto, joale kenya letsoho thupelong e reriloeng makhetlo a 1-2 ka beke. Se ke oa tšaba ho nka bonli-dumbbells tsa boima ba 'mele - ntle le litekanyo tsa boleng, mesifa ea maoto le maoto e ke ke ea fumana khatello e lekaneng.
  • Haeba u batla haholo-holo ho fokotsa maoto, ho molemo ho tsepamisa mohopolo ho ikoetliseng plyometric le cardio le koetliso ea matla bakeng sa mmele o tlase ho se sebetse hangata ho feta hang ka beke.

Koetliso ea matla bakeng sa maoto le menoana

Haeba u na le mathata a lengole, hlahisa methapo ea methapo kapa u khetha boikoetliso bo tlase, sheba khetho ea rona:

Video e phahameng ka ho fetisisa ea 18 e nang le tšusumetso e tlase bakeng sa maoto ho tloha FitnessBlender

1. Boikoetliso ba 'mele bo tlase ba' mele

  • Nako: Metsotso ea 33
  • Bothata: 3
  • Ka mofuthu le hitch

Ho ikoetlisa ho kenyelletsa lipolao tse bolaeang, squats le lunges. Boikoetliso bo bong le bo bong bo etsoa ka metsotsoana e 45, ho phomola metsotsoana e 15, ho pheta boikoetliso ka li-supersete ka lihlopha tse 2.

boitlhakiso: Sumo Squat, menoana e shoeleng, Curtsy Lunge, menoana e shoeleng kantle, Side Lunge, Deadlift, Hloekileng le Tobetsa, Squat, Jumping Lunge, Lating e 'ngoe.

Boikoetliso ba 'mele bo tlase ba' mele - Boikoetliso bohle ba matla

2. Haha Booty Workout: Matla le Pilates

Lenaneo le kenyelletsa likarolo tse 2. Karolong ea pele u ka fumana boitlhakiso ba khale ba matla bakeng sa lirope le marao ka palo e nyane ea ho pheta-pheta. Kelly o sebelisa li-dumbbells ho tloha 4 ho isa ho 10 kg. Karolong ea bobeli - boikoetliso ba Pilates holim'a Mat ntle le lisebelisoa.

matla ho ikoetlisa (Likarolo tse 3: 10, 8, le 6 ho pheta-pheta): Li-squats, Deadlifts, Curtsy Lunge + Leoto le Lehlakoreng le Phahamisa, Li-Thrust, Reverse Lunges

boitlhakiso on Mat ntle thepa: Pilates Reverse Leg Lifts + Pulses, Ka hare Leoto Lifts + Pulses, Bridge + Hold.

3. Li-squats le li-Deadlifts: Boikoetliso bo tlase ba 'mele

Koetliso e kenyelletsa mefuta e 'meli ea boikoetliso:Sehlopha) le ho bolaea (Litlhaselo), hammoho le liphetoho tsa bona. Sebopeho sa Lenaneo: ho ikoetlisa ka metsotsoana e 45, metsotsoana e 15 ho phomola le lihlopha tse 2.

boitlhakiso: Squats, Deadlifts, Squat Taps, Deadlift to Lunge, Squat + Side Leg Raise, Deadlift Kickouts, Ski Squat Inside Thigh Raise, Deadlift - Toes In, Sumo squats, Deadlift - Menoana a Namane Phahamisa Side Squat, Wide Deadlift.

4. Ho Itšireletsa Lapeng le Leotong

Koetliso e ne e tšoaretsoe ka sebopeho sa: metsotsoana e 45 e phomola metsotsoana e 15. Ho ikoetlisa pheta li-supersete ka makhetlo a mabeli. Kameho e tlase ea lenaneo, koetliso ea Kelly ntle le lieta.

ho ikoetlisa: Leoto le le leng la Deadlift, 3 Way Lunge, Squat Hold & Rock, Curtsy Namane e Phahamise, Boima ba Squat, Boima ba Squat + Leoto le Phahameng, Sethunya se thusitsoeng, Deadlift + Kickout & Lift, Reverse Leg Lifts + Pulses nakong ea phomolo ea Backbow Pulses, Ho Tsamaea Borokho + Kick.

5. Ultimate mofeng le serope Workout bakeng sa Batho ba U borehile Habonolo

Ho ikoetlisa ka tsela e fapaneng haholo bakeng sa maoto le marao, ho kenyelletsang mekoloko e 6 ea boikoetliso ho potoloha ka 'ngoe. U tla pheta-pheta makhetlo a 6 bakeng sa boikoetliso bo bong le bo bong, kahoo boima ba li-dumbbells bo ka nka ho feta (Kelly o sebelisa 10-5 kg). Hape o tla fumana boikoetliso bo bongata ba plyometric.

boitlhakiso: Basic squat, Deadlifts, Alternating Reverse Lunge, Jump squats, Reverse Lifts + Pulses, Side Left Lifts, Wide / Sumo squats, Deadlift - menoana ho, Curtsy Lunges, Lateral Jumps, Bridge, Front Leg Lifts, Stagger squat, Deadlift - menoana ea maoto Kantle, Double Pulse Lunges Power Skip, Pilates Side Leoto e Phahamisa, Ho theosa le Ntja Lift, Ski squats, Deadlifts - Wide Stance, Side Lunges, Pop Squats, Back Bow, Sumo Squat + Kick.

6. Mokhosi o sehlōhō le Koetliso ea Nama

Bakeng sa boikoetliso bona mmele o tlase o tla hloka setulo kapa mohato o phahameng. U tla pheta makhetlo a robeli boikoetliso bo bong le bo bong. U tla fumana mekhahlelo e 8 ea boikoetliso bo bong le bo bong, e phetoang ka lihlopha tse 4. Kelly o sebelisa litekanyo ho tloha ho 2 ho isa ho 2 kg.

Boikoetliso: Lihlopa, E ea fapana Bohato ba Ups, Stand Ups / Assisted Pistol / Pistol Squat, Alternating Single Leg Deadlifts, Squat + Reverse Lunge, Side Step Up, Deadlifts, Clean & Press.

7. Boikoetliso bo tlase ba 'mele oa Dumbbell Workout

Koetliso e kenyelletsa boikoetliso ba 9 ba khale ba maoto le marao bakeng sa ho pheta makhetlo a 10 bakeng sa boikoetliso bo bong le bo bong.

boitlhakiso: Squat ea leoto le le leng, Deadlift, Side Lunge, Push, hula, Squat, Namane e Phahamisa, Lunge e Tšoanang, Step Ups, Bulgaria Split Squat, Sumo Squat.

8. Nakong ea Matla a Lehae le Pilates Butt le Thigh Workout

Lenaneong lena la maoto le marao u tla fumana boikoetliso bo matla ba 5 bo nang le li-dumbbells le boikoetliso bo 5 ba Pilates. Boikoetliso bo etsoa ka li-supersete. Kelly o sebelisa litekanyo ho tloha ho 3.5 ho isa ho 5 kg

ho ikoetlisa: Lehlakore la squat le nang le Curtsy, Leoto le leoto le phahamisang, Squat, Single Leg Bridge Reverse Lunge Pistol, Inside Leg Lift, Deadlift, Reverse Leg Lifts, Step Through Lunge, Back Bow.

9. Matla a 'Mele a tlase bakeng sa' Misa

Koetliso ea matla bakeng sa mesifa ea leoto le maraong. E kenyelletsa lihlopha tse 3 tsa makhetlo a 8 bakeng sa boikoetliso bo bong le bo bong.

Boikoetliso: Ho bolaea batho ba shoeleng, ho phahamisa maoto, marokho a mahlakoreng, ho phahama ha leoto, squats, namane ea phahama, maqhubu a mang a fapaneng / marotholi a qhomang (One Set Max).

Matla a tlase a 'mele bakeng sa' Misa - Ultimate Workout Home bakeng sa 'Mele o tlase

10. Mosebetsi o Molemo ka ho Fetisisa oa Ho Haha Ntsu le Molumo

Bakeng sa boikoetliso bona 'mele o ka tlase o tla hloka sethala sa litepisi. U tla fumana makhetlo a 5 a boitlhakiso, a phetoang makhetlo a mabeli. Boikoetliso bo bong le bo bong bo etsoa makhetlo a 2.

ho ikoetlisa: Ski Squats, Curtsy Lunges, Deadlifts, Jump Squats, Alternating Clean & Press, Reverse Lunges, Step Ups, Side Step Ups, Bridge, Leoto le Phahamisa Kneeling + Pulses.

11. 'Mele o tlase: Ho ikoetlisa ka manonyeletso le maotong

Koetliso ena ea matla bakeng sa lirope le marao e kenyelletsa boitlhakiso bo 7 bo phetoang bakeng sa li-sets. Boikoetliso bo bong le bo bong bo etsoa makhetlo a 2.

boitlhakiso: Lunges, Deadlifts, squats, Side Lunges, Namane e Phahamisa, Leoto le Phahamisa, Bridge.

12. Brutal Butt & Thigh Workout - E tlohele Joaloka Sekoti!

Ho ikoetlisa ho kenyelletsa mekhahlelo e 5 ea boikoetliso bo habeli, e phetoa makhetlo a mabeli. Boikoetliso bo bong le bo bong bo etsoa makhetlo a 2. Ha e le hantle o emetse squats, deadlifts le lunges. Kelly o sebelisa li-dumbbells tse 2-10 kg.

boitlhakiso: Squats tsa Setso, Deadlifts, Ski squats, Deadlifts menoana ka hare, Sumo squats, Deadlifts menoana ka ntle, Curtsy Lunges, Side Lunges, Jump Squats, Lateral Jumps.

13. Ultimate maraong le serope Workout bakeng sa Round Lifted mofeng

Ho ikoetliseng hona ho kenyelletsa boitlhakiso ba khale ba marikhoe, eseng feela ka li-dumbbells, empa le fatše. Ketsahalong e le 'ngoe u tla hloka benche kapa setulo.

Boikoetliso: Ho bolaoa, Lihlopa, Kettlebell Mekhahlelo, E boima Bohato ba UPS, Kneeling leoto E phahamisa, Double Dip Khutlela Lunges, hloekileng 'me Tobetsa, Curtsy Lunge, Jump Squats.

14. Ho ikoetlisa ha letheka le serope bakeng sa letheka le leholo

Koetliso e khuts'oane bakeng sa glutes. E kenyelletsa lihlopha tse 5 tsa boikoetliso ba 2 sehlopheng ka seng. U tla pheta-pheta makhetlo a 10 a boikoetliso bo bong le bo bong, li-dumbbell tsa boima, o ka nka ho feta.

boitlhakiso: Ho bolaoa ke batho ba shoeleng, squats, Reverse Lunges tse telele, Ski squats, Sumo squats, Cross Over Lunges, Squat Jumps, Power Skips, Prone Bent Leg Raise Pulses, Bridges.

15. Boikoetliso bo tlase ba 'mele

Koetlisong ena ea boima bakeng sa lirope le marao u tlameha ho etsa lihlopha tse 5 tsa boikoetliso. Koetliso ke TABATA: boikoetliso ba metsotsoana e 20, phomolo ea metsotsoana e 10, mekhoa e 8 bakeng sa boikoetliso bo bong le bo bong. Boikoetliso bo le bong (Lehlakore Hopola) - plyometric.

Boikoetliso: Lihlopa, Ho bolaoa, Lehlakore Hopola, E ea fapana Lunges, Flutterkick, Namane ea Phahamisa, Sumo Squats, Russian Twists, Crossover Lunges, Back Bows.

Sheba hape:

Ho hlahisa molumo le ho eketsa mesifa, Maoto le maqhubu, Ka litekanyo, koetliso ea matla

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