Boikoetliso bo phahameng ka ho fetisisa ba maoto a 50 lapeng + moralo oa ho ikoetlisa o felile

U batla ho theola boima ba 'mele lethekeng, ho tiisa menoana le ho felisa cellulite, ha e rere ho ea ho ikoetlisa kapa ho ikoetlisetsa sehlopha? Rea u fa khetho e ntlehali ea boikoetliso bo sebetsang ba maoto lapeng, e tla u thusa ho chesa mafura le ho lebala ka libaka tse nang le mathata.

Bakeng sa koetliso u hloka lisebelisoa tse fokolang le nako e nyane ea ho ikoetlisa, ka boikoetliso bo bongata bo loketseng boemo bofe kapa bofe ba koetliso. Boikoetliso bo hlahisitsoeng bo tla u thusa ho matlafatsa mesifa ea maoto le marao. Sengoloa se boetse se fana ka moralo o thata oa boikoetliso o ka ikamahanyang le bokhoni ba bona.

Melao ea ts'ebetso ea boikoetliso ba maoto

  1. Haeba u batla ho theola boima ba maoto, joale sete ea boikoetliso lapeng e lokela ho kenyelletsa: boikoetliso ba Cardio bakeng sa ho chesa mafura, ho ikoetlisa ka li-dumbbells ho hlakisa boikoetliso ba 'mele ntle le boima ba mesifa e melelele. Haeba u batla ho eketsa mesifa, ho lekane ho etsa feela ho ikoetlisa ka matla ka li-dumbbells ka boima bo boima.
  2. Etsa boikoetliso ba maoto ka makhetlo a 2 ka beke metsotso e 30-60. Bakeng sa ho theola boima ba 'mele maotong etsa bonnete ba hore o kopanya boikoetliso ba' mele le boikoetliso ba molumo oa mesifa. Haeba u se na boima bo feteletseng 'me u hloka feela ho tiisa lirope le likoti, joale cardio ha e hlokahale.
  3. U tla khona ho theola boima ba 'mele maotong haeba li kopana le khaello ea "caloric", ha' mele o amohela lijo tse fokolang ho feta kamoo o ka sebelisang matla ka teng. Ka hona, ntle le lijo o ke ke oa khona, haeba o batla ho fihlela sephetho se lakatsehang. Hape ho fokotsa ho bona sengoloa se mabapi le phepo e nepahetseng.
  4. Haeba u na le bothata ba manonyello le methapong ea methapo, qoba ho qhoma, mats'oafo le likoti. Haeba boikoetliso bofe kapa bofe bo u utloisa bohloko, ho molemo ho ba qhelela koetliso.
  5. Haeba u se na li-dumbbells, u ka ikoetlisa ntle le tsona kapa ua sebelisa li-dumbbells ho fapana le libotlolo tsa polasetiki tse tletseng metsi kapa lehlabathe. Empa bakeng sa ho ikoetlisa hamonate, ehlile, ho molemo ho reka dumbbell.
  6. Lisebelisoa tsa tlatsetso tse sebetsang ka ho fetesisa bakeng sa mesifa ea maoto le maraong ke lebanta le tiisang mmele. Ho thatafatsa boikoetliso ho ka sebelisa litekanyo tsa maqaqailana kapa lebanta le rekereng.
  7. Nakong ea ts'ebetso ea li-squats le lunges, boloka mangole kantle ho likausi, mokokotlo oa hae o ne o otlolohile, mokokotlo o ka tlase ha o kobehe ebile ha o koalehe.
  8. Pele o etsa boikoetliso ba maoto o tla etsa koetliso e khuts'oane ea metsotso e 5 le kamora ho ikoetlisa - o otlolla mesifa.
  9. Hopola hore 'mele o theola boima ba' mele ka botlalo, eseng libakeng tsa mathata ka bomong. Empa o ka fana ka tšusumetso e eketsehileng 'meleng ho mafura a tukang sebakeng seo u se batlang, haeba u ikoetlisa ka nakoana' me u ikoetlisa bakeng sa sebaka seo u se batlang.
  10. Sebedisa ho thatafatsa boikoetliso ba maoto molao-motheo o hlasimollang oa boikoetliso. E bohlokoa bakeng sa mats'oafo, li-squats, le likhahla tse fapaneng le ho phahamisa maoto:

Sheba hape:

  • Lieta tsa basali tse 20 tse holimo ka ho fetisisa bakeng sa boikoetliso
  • Lieta tse 20 tse holimo ka ho fetisisa tse tsamaisang basali

Boikoetliso ba Dumbbell

Boima ba li-dumbbells bo its'etleha haholo holima litholoana tsa boikoetliso ba hau. Haeba o batla ho theola boima ba 'mele, o khona ho ikoetlisa ntle le li-dumbbells, empa bakeng sa kholo le molumo oa mesifa li-dumbbell li hlile lia hlokahala. Mesifa ea maoto le ea marao e hloka litekanyo tse ngata tsa boima. Qalong, o ka reka dumbbell e oelang ea 10 kg mme o fapana mojaro.

  • Haeba u batla ho fokotsa palo ea maoto, chesa mafura le mesifa ea molumo ka molumo o bobebe, ebe u kopanya boitlhakiso ba bona ba 'mele le boikoetliso ba matla ka boima bo bobebe (3-8 kg).
  • Haeba u sa batle ho hula feela ebe u pompa le ho eketsa mesifa, u etsa feela boitlhakiso ba matla ka li-dumbbells, le ka boima ba 'mele bo eketsehileng (10+ kg).
  • Haeba u fapane, u batla ho theola boima ba 'mele' me u na le sebopeho sa mofuta oo mesifa efe kapa efe ea 'mele e kenang ka molumo le ho eketseha ka boholo, shebana le boikoetliso ba pelo le boikoetliso ntle le litekanyo.

Mokhoa oa ho khetha DUMBBELLS: malebela le litheko

 

Boikoetliso ba Cardio bakeng sa maoto a ho theola boima ba 'mele

Boikoetliso ba Cardio bakeng sa maoto bo tla u thusa ho chesa likhalori tse ngata, ho eketsa ho potoloha ha mali libakeng tse nang le mathata le ho tlosa mafura a serope. Nka boikoetliso ba cardio metsotso e ka bang 15-20 kaofela metsotso e 45. Boikoetliso bo emeloang ba Cardio bakeng sa maoto lapeng bo hlophisoa ke boemo bo ntseng bo eketseha ba bothata.

Bakeng sa li-gifs ho sengoloa leboha liteishene tsa youtube: mfit, nurishmovelove, Live Fit Girl, Jessica Valant Pilates, Linda Wooldridge, FitnessType, Puzzle Fit LLC, Christina Carlyle.

1. Rahlela pele le morao

2. Ho tlola hamorao

3. Lateral plyometric lung

4. Tlohela ka tlung e pharaletseng

5. Ho tlolela ka tlama ka ho phahamisa maoto

6. Li-squats tse nang le ho qhomela

7. Sumo squats ka ho qhomela

8. Ho qhomela likhato tse 180

9. Matšoafo a tlohang

10. Naledi ya ho tlola

Sheba hape:

  • Ho tsoala matsoho le maoto: ho ikoetlisa ka ho hlahloba + likhetho tse 10
  • Squat e tlola ka: likarolo le mokhoa

Boikoetliso ba maoto le li-dumbbells

Boikoetliso ba maoto le li-dumbbells bo tla u thusa ho hlahisa mesifa ea hau, ho tiisa glute, le ho felisa ho thella karolong e ka tlase ea 'mele. Bakeng sa ho ikoetlisa u tla hloka li-dumbbells, boima ba 'mele bo lumellanang le likarolo tsa hau. Li-dumbbells li ka nkeloa sebaka ke libotlolo tsa metsi.

Ba qalang ba ka sebelisa li-dumbbells 2-3 kg, ea nang le boiphihlelo ba ho sebetsana le 5+ lik'hilograma. Boikoetliso bo bong le bo bong ba maoto, etsa makhetlo a 15-20 (bakeng sa molumo o bobebe oa mesifa) kapa makhetlo a 10-15 leoto ka leng le boima bo boima (bakeng sa kholo ea mesifa 10+ kg).

1. squat le dumbbells

2. Squat e nang le likausi tse hloang

3. Litlhapi tse shoeleng

4. Lunge sebakeng

5. Lunge la morao

6. Lunge tse fetileng

7. Hlasela hape ka squat e tlase

8. Lunges e ea pele

9. Sumo squat e nang le dumbbell

10. Bulgaria lunge le dumbbell

10. Leoto le phahamisa ka dumbbell

Boikoetliso ba maoto bo eme

Ts'ebetso ena ea maoto hae e tla u thusa ho lelefatsa mesifa le ho sebetsa libakeng tse nang le mathata 'meleng o tlase. Bakeng sa litlelase ha u hloke lisebelisoa tse ling, setulo se phahameng kapa thepa e 'ngoe e fumanehang.

Haeba u batla ho thatafalletsa boikoetliso bona ba maoto, u ka sebelisa li-dumbbells kapa litekanyo tsa maqaqailana. Etsa boikoetliso bo bong le bo bong bakeng sa makhetlo a 15 ho isa ho a 20, o ka ikoetlisetsa ho etsa sebopeho.

Litlhaselo: hobaneng re hloka likhetho tse + 20

1. Mapheo a tšekaletseng

2. Lunge la Bulgaria

3. Masapo a chitja

4. Ho bolaoa ka leoto le le leng

5. Phahamisa leoto lehlakoreng

6. Phahamisa leoto pele

7. Maoto a koetelo morao

8. Ho phahamisa setulo + ho koetela leoto lehlakoreng

9. Li-squats menoaneng (maoto hammoho)

10. Squat e nang le leoto le phahamisitsoeng

11. Ho tsoha setulong

12. Ho sutumelletsa li-squie ka menoana ea maoto

13. Ho phahamisa lintho tse ling ka likausi

14. Garland

15. Ho tsamaea mats'oafo ho ea pele

Ho ikoetlisa bakeng sa maoto fatše

Ho ikoetlisa ka maoto fatše ha ho sebetse feela bakeng sa ho felisa libaka tse nang le mathata, empa hape ho bolokehile ho ba nang le bothata ba manonyeletso le methapong ea varicose. Boitlhakiso bo joalo bo bongata e bonolo ebile e loketse esita le ba qalang.

Pheta makhetlo a 15-25 ho ikoetlisa ho sebelisa litekanyo tsa maoto le ho ikoetlisa ho eketsa mojaro.

1. Phahamisa leoto lehlakoreng ka mangole

2. Phahamisa maoto ka lepolanka le lehlakoreng

3. Ho phahamisa maoto ho paqame ka lehlakore

4. Ho tlisa letheka le paqame ka lehlakore

5. Phahamisa maoto ho ea liropeng tse ka hare

6. Phahamisa maoto a tšoanang le fatše

7. Khetla

8. Maoto a koetelo ka lehlakore le paqameng

9. Phahamisa leoto mahlakoreng ka mane

10. Ho phahamisa maoto ka borokhong

11. Ho phahamisa maoto o robetse ka mpeng

12. Leoto phahamisa ka borokho

10. Max leoto

11. Leoto le phahamisa ka maoto a mane

12. Motsamao o chitja mokokotlong

13. Sekere

Haeba u amehile haholo ka sebaka sa li-breeches kapa lirope tse kahare, joale sheba lingoliloeng tsena:

  • Boikoetliso bo holimo ba 30 bakeng sa lirope tsa ka hare
  • Boikoetliso bo holimo ba 30 bakeng sa serope sa kantle

Morero oa boikoetliso ba leoto bakeng sa ba qalang le ba tsoetseng pele

Re u fa mefuta e mengata ea boitlhakiso e lokiselitsoeng bakeng sa maoto lapeng eo u ka e sebelisang bakeng sa koetliso kapa ho ntlafatsa bokhoni ba bona. Koetliso e kenyelletsa Metsotso ea 4: boikoetliso ba Cardio, boikoetliso ba maoto le li-dumbbells, boikoetliso ba maoto ntle le boima, boikoetliso ba leoto fatše.

Pakeng tsa ho potoloha le ho potoloha metsotsoana e 30-60 ea phomolo. Nako e setseng lipakeng tsa boikoetliso ha e nahanoe (feela ka potoloho ea cardio), empa o ka etsa kopo ea ho emisa metsotsoana e 10-15.

Moralo oa ho ikoetlisa bakeng sa ba qalang: khetho 1

  • Round 1 (Metsoako e 3): Tlohela ka tlung e pharalletseng, Tlolela ka lepolankeng ka ho phahamisa maoto, Kick pele, morao, lateral Plyometric lunge (boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30 lipakeng tsa boikoetliso le phomolo ea metsotsoana e 30).
  • Round 2 (Likarolo tse 2): Li-squats tse nang le li-dumbbells, li-Lunges tse tlang pele, li-deadlift, Side lunge (boikoetliso bo bong le bo bong bo phetile makhetlo a 10-15).
  • Round 3 (Likarolo tse 2): Li-squats menoaneng (maoto hammoho), litene tsa Bulgaria, leoto Phahamisa ka lehlakore, Ho sutumetsa li-squie ka menoana ea maoto (boikoetliso bo bong le bo bong bo etsoa makhetlo a 10-20).
  • Round 4 (Leoto le le leng): leoto Phahamisa lehlakore ka mangole, a tlisa marope lehlakoreng-a robetse Shell, leoto le phahamisa ka borokho, Motsamao o chitja ka morao (boikoetliso bo bong le bo bong bo phetile makhetlo a 10-15).

Moralo oa ho ikoetlisa bakeng sa ba qalang: khetho 2

  • Round 1 (Metsoako e 3): Ho tlola ha morao, Squat e tlola le Ho tlolela ka lehare ka ho phahamisa maoto, Plyometric lateral lunge (boikoetliso bo bong le bo bong bo etsoang metsotsoana e 30 lipakeng tsa boikoetliso le phomolo ea metsotsoana e 30).
  • Round 2 (potoloho ea 2) Sumo squat e nang le dumbbell, Lunge sebakeng sa eona, etsa lifti tsa leoto ka dumbbell back Lunges (boikoetliso bo bong le bo bong bo phetile makhetlo a 10-15).
  • Round 3 (potoloho ea 2) ho bolaea leoto le le leng, ho phahama setulong, Ho phahamisa maoto pele, Ho phahamisa likausi tse ling (boikoetliso bo bong le bo bong bo etsoa makhetlo a 10-20).
  • Round 4 (Leoto le le leng): leoto Phahamisa lehlakoreng-ho robala Leoto le phahamisa ka matsoho le mangole, ho phahamisetsa maoto borokhong, ho tsoka lema Lisekere (boikoetliso bo bong le bo bong bo phetile makhetlo a 10-15).

Moralo oa boikoetliso bakeng sa se tsoetseng pele: khetho ea 1

  • Round 1 (Metsoako e 3): Ho qhomela likhato tse 180, ho tlola ka morao, ho qhomela ha squat ka mapheo a ho tlola (boikoetliso bo bong le bo bong bo etsoa metsotsoana e 40 lipakeng tsa boikoetliso le phomolo ea metsotsoana e 20)
  • Round 2 (Metsoako e 2): Squat le esele e phahama, e ea pele Lunges, deadlift, Lunge back in a squat low (boikoetliso bo bong le bo bong bo etsoang ka makhetlo a 15-20).
  • Round 3 (potoloho ea 2) Mapheo a Diagonal, Maoto a ho koetela morao, Ho tsamaea pele mapheo, Li-squats tse phahamisitsoeng ka leoto (boikoetliso bo bong le bo bong bo phethile makhetlo a 15-25).
  • Round 4 (Leoto le le leng): leoto Phahamisa serope se ka hare, maoto a ho inkela ho lehlakore a paqame ka mokokotlo, ho phahamisa maoto ha a ntse a robetse ka mpeng leoto phahamisa ka maoto a mane, ho sisinyeha ha selikalikoe ka morao (boikoetliso bo bong le bo bong bo phethile makhetlo a 20-25).

Moralo oa boikoetliso bakeng sa se tsoetseng pele: khetho ea 2

  • Round 1 (Metsoako e 3): Sumo-squat ka ho qhomela Kick pele, morao, Qhomela ka hara squat e pharaletseng, Star star (boikoetliso bo bong le bo bong bo etsoa metsotsoana e 40 lipakeng tsa boikoetliso le phomolo ea metsotsoana e 20).
  • Round 2 (Likarolo tse 2): Li-squats tse nang le litekanyo tsa mahala, Lunges tsa morao, li-Sumo-squats tse nang le dumbbell, leoto le phahamisa ka dumbbell (boikoetliso bo bong le bo bong bo etsoang ka makhetlo a 15-20).
  • Round 3 (potoloho ea 2) Ho hlaseloa ka selikalikoe, Garland, Ho hloella setulong + maoto a phunyang ka lehlakoreng, Ho sutumetsa li-plie-squats ka menoana ea maoto (boikoetliso bo bong le bo bong bo phethile makhetlo a 15-25).
  • Round 4 (Leoto le le leng): leoto Phahamisa ka lepolanka le lehlakoreng, leoto phahamisa ka ho lekana le fatše, leoto le thekeselang, Lisekere, ho phahamisa maoto u robetse ka mpeng (boikoetliso bo bong le bo bong bo phethile makhetlo a 20-25).

Livideo tsa 5 tse nang le boikoetliso ba maoto hae

Haeba u rata ho ba le file ea ho ikoetlisa ka video e loketseng, re u fa tse ling tsa boikoetliso bo tsebahalang ba maoto a bakoetlisi ba tsebahalang haholo.

Sheba hape:

  • Koetliso e matla ea 15 e matla e nang le li-dumbbells tsa maoto le likoti tse tsoang FitnessBlender
  • Video e hlahelletseng ea 18 e tsoang ho Nicole Steen: bakeng sa lirope le marao le bakeng sa boima ba 'mele
  • Li-video tse 20 tse holimo bakeng sa lirope le marao a se nang mats'oafo, li-squats le ho tlola

1. Sehlopha sa boitlhakiso bakeng sa ho fokotsa leoto

Sehlopha sa boikoetliso bakeng sa maoto a fokolang.

2. Ho ikoetlisa bakeng sa maoto ntle le lisebelisoa

3. Koetliso ea matla bakeng sa maoto le li-dumbbells

Boikoetliso bo tlase ba 4. bakeng sa maoto a masesaane

5. Koetliso ea nako ea maoto

Hape etsa bonnete ba ho bona khetho ea rona ea video:

Ho fokotsa boima ba 'mele, Ho bua le ho eketsa mesifa, Maoto le maraong

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