Ho ikoetlisa hantle bakeng sa ho theola boima ba 'mele lapeng ho lokela ho ba karohano, e khuts'oane, e bonolo ebile e se na lenane. Seteishene sa Youtube se fana ka khetho ea video ea SELF ea metsotso e 30 ho tsoa ho Sweat Challenge, e tla u thusa ho theha 'mele o mosesane.
Bakoetlisi ba TOP 50 ho YouTube: khetho ea rona
Ho ikoetlisa ho tsoa ho Sweat Challenge ka sebopeho se ts'oanang mme o na le likarolo tse latelang
- Ena ke koetliso ea nako e chitja ea nako e felletseng ea metsotso e 30-35.
- Lihlopheng tsohle ho na le likarolo tse latelang: Ho futhumala, Ho Teneha ha Potoloho, Cooldown. Mofuthu le hitch e nka metsotso e 4. Potoloho (karolo e chitja) e na le metsotso e 22 'me e na le lithupelo tse 6 tse phetoang ka makhetlo a 3 ho latela morero ona metsotsoana e 45 e sebetsa / metsotsoana e 15 e phomotse. talimane le mokhathala ke karolo e matla ea metsotso e 4 qetellong ea thupelo.
- Boikoetliso bo loketse boemo ba lipakeng le holimo. Bakeng sa boikoetliso bo bong bo bonts'a mokhoa oa ho khetha mathata a mabeli, mojaro o ka fetoloa.
- U ke ke ua hloka lisebelisoa tse ling, boitlhakiso bohle bo etsoa ka boima ba 'mele oa hae.
- Ts'ebetso ena e loketse ho theola boima ba 'mele le ho tlosa libaka tse nang le mathata likarolong tse kaholimo le tse tlase tsa' mele. Hoo e batlang e le lihlopha tsohle li fana ka mojaro o tšoanang lihlopheng tsohle tsa mesifa.
- Etsa boikoetliso bona makhetlo a 4-5 ka beke, o fapanyetsana pakeng tsa video e reriloeng (kaofela li batla li le bothata bo tšoanang), kapa u etse livideo ka bomong tse tsoang pokellong ena bakeng sa phetoho.
- Ho ikoetliseng ho kenyelelitsoe boitlhakiso bo latelang ka mekhahlelo e fapaneng: ho qhomela, ho qhekella, mats'oafo, li-burpees, mapolanka, ho qhomela le ho mathela seporo, ho sotha le mefuta eohle ea mefuta ena ea boikoetliso.
Mosebetsi oa phephetso oa sweat ea ho fokotsa boima ba 'mele
1. Koetliso ea karohano ea pelo
Koetliso ena ea selikalikoe e nang le "vysokogornyh" e ngoe hape ke boikoetliso bo tlase. O tla sebetsana le libaka tsa mathata mme o phahamise sekhahla sa pelo bakeng sa ho chesa mafura. Qetellong u tla fumana mokhathala o matla haholo.
- Potoloho (metsotso e 22): Plank Jack, Lateral Hop, Crunch ea Baesekele, squat Trust, squat, hloa lithaba (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Jack Plank, Squat Trust, Lateral Hop (bakeng sa makhetlo a 6 ho selikalikoe).
2. Ho ikoetlisa ha Cardio ka ho hatisa mpa
Koetliso ena e matla ea selikalikoe e etsoa ka ho hatisa mesifa ea mantlha. U emetse ho tlola, boikoetliso ba mapolanka, boikoetliso mochining oa khatiso oa fatše, mme qetellong - TABATA e kholo.
- Potoloho (metsotso e 22): Forearm Plank Reach Out, Burpee, Mountain Climber Twisting, Touchdown Jack, Hip Bridge Hlakubele, Flutter Kick (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): ho Tuck up, Squat Trust (8 TABATA cycles of: 20 sec work / 10 sec phomolo).
3. Ho ikoetlisa ka matla ha pelo
Empa boikoetliso bona ba cardio bo kenyelletsa boikoetliso bo matla le ho kenyelletsa ho tsepamisa maikutlo ho lehlakore la mesifa ea mpa, mokokotlo le mmele o kaholimo. Maoto le glutes li tla sebetsa nakong ea boikoetliso ba plyometric.
- Potoloho (metsotso e 22): Frogger, Jumping Lunge, Forearm Plank Reach Out, Ho sotha Thaba ea Thaba, Double Tap, Squat, Bicycle Crunch (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Pompo ea mahetla a mapolanka, Oblique Tuck Up (10 reps ka makhetlo a mane).
4. Koetliso ea matla a Aerobic
Leha e na le lebitso, boikoetliso bona ha bo matla haholo, bo loketse boemo ba lipakeng. U emetse tšabo 'me ke tšebetso e tlase ea tšebetso' me qetellong ea ho tepella ho matla haholo.
- Potoloho (metsotso e 22): Mountain Climber, Half-Burpees, Lateral Lunge (R), Lateral Lunge (L), Triceps Push Up, Rotational Forearm Side Plank (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Air Squat x 40 e pheta-pheta Mountain Climber x 30 reps, Bicycle Crunch x 20 reps, Touchdown Jack x 10 reps, Forearm Plank (10 reps in 4 rounds).
5. Matla a matla ntle le cardio
Mosebetsing ona o emetse boikoetliso bo bonolo bo nang le boima ba 'mele bakeng sa lihlopha tsohle tsa mesifa. U tla hloka setulo bakeng sa ho ina, empa u ka se etsa ntle le eona. Qetellong ea thupelo bakoetlisi ba lokiselitse ho tepella ho matla.
- Potoloho (metsotso e 22): Reverse Lunge, Tuck up, Push Up, Bridge ea Hip, Triceps Dip, Squat (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Squat Thrust, Sit-up, Plank Shoulder Tap (bakeng sa makhetlo a 6 ho selikalikoe).
6. Mojaro oa aerobic le matla
Koetliso ena ke mojaro o kopaneng oa matla a aerobic o shebaneng le mesifa ea mantlha le ho tepella ho matla qetellong.
- Potoloho (metsotso e 22): Hollow Hold, Climber Mountain, Stationary Lunge (R), Stationary Lunge (L), Oblique Tuck Up (R), Oblique Tuck Up (L) (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Mountain Climber x 40 reps, Jumping Lunge x 30 reps, Panter Shoulder Tap x 20 reps, Half-Burpee x 10 reps, Tšoara Forearm Plank.
7. Koetliso ea 'mele oohle ntle le pelo
Koetliso ena e kenyelletsa boikoetliso ba 'mele kaofela: matsoho, sefuba, mpa, mokokotlo, maoto, marao. U tla sebetsana hantle le mesifa ea 'mele oohle ka ho ikoetlisa ka boima ba' mele oa hau.
- Potoloho (metsotso e 22): Tšoaea holimo, Push Up, Lunge Pendulum (R), Pendulum Lunge (L), Slow Mountain Climbers, Rotational Forearm Side Plank (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Push Up, Jackknives e Tšoanang (10 reps in 4 rounds).
8. Ho ikoetlisa bakeng sa mpa le 'mele ntle le cardio
Boikoetliso bona bo tla u thusa ho sebetsana le mesifa le mesifa ea 'mele oohle. Ho ke ke ha ba le pelo ea pelo, ho ikoetlisa feela ka boima ba 'mele.
- Potoloho (metsotso e 22): Hollow Hold, Wall Sit, Alternating Jackknives, Panter Shoulder Tap, Stationary Lunge (R), Stationary Lunge (L) (pheta makhetlo a 3).
- Ho tepella (metsotso e 4): Triceps Push Up, Hip Bridge (8 TABATA potoloho ea: 20 sec work / 10 sec rest)
Sheba hape:
- Hula-UPS: mokhoa oa ho ithuta ho ts'oara ho tloha ho zero
- Liprotheine tsa banana: na ke hloka ho noa le ho sebetsa ka katleho bakeng sa boima ba 'mele
- Massage roller (foam roller): ke eng, ho hlokahala eng, o ka reka hokae
Ntle le lisebelisoa, ho theola boima ba 'mele, boikoetliso ba nako le nako, boikoetliso ba Cardio