Video e ntle ka ho fetisisa ea ho otlolla livideo tse arohaneng + ho futhumala pele ho petsoha

Toro ea ka ke ho arola kapa ho sheba ho qala ho otlolla botebo hae? Rea u fa khetho e ikhethang le e sebetsang haholo e loketseng video bakeng sa ho otlolla likoto! Ka boikoetliso bona o netefalitsoe hore o tla ithuta ho arohana lapeng.

Ha se livideo tsa motho ka mong tse nang le boikoetliso ho twine ea longitudinal le transverse, le lithuto tsohle tse otlolohileng. Ka kakaretso re u khethetse mekhoa e 7 ho tsoa makarecheng a fapaneng ao u ka a kopanyang le ho a fapanyetsana, kapa ho sebetsana le moaho o le mong feela. Har'a livideo tsena tse arohaneng, motho e mong le e mong a ka fumana mokhoa o nepahetseng bakeng sa nts'etsopele ea mafahla.

Mokhoa oa ho arola likarolo: khetho ea boikoetliso

Melao ea mantlha ea ho otlolla likoto

Pele o tsoela pele ka tlhaloso e qaqileng ea video ea twine hape lintlha tsa bohlokoa tseo u hlokang ho li tseba:

1. Le ka mohla u se ke ua ela hloko video ea lihlooho: arola ka letsatsi le le leng, beke, khoeli. Mekhoa ea boloi ha e joalo! Ee, batho ba nang le maemo a matle a tlhaho, o kanna oa hloka feela libeke tse 'maloa kapa khoeli ho arohana. Empa batho ba bangata ba ithuta mofuta o le mong feela oa khoele o ka nka likhoeli tse tšeletseng, selemo kapa ho feta.
2. Ho tenyetseha le ho otlolla ho laoloa haholo ke litšobotsi tsa motho ka mong le liphatsa tsa lefutso. Hape, haeba u ne u otlolla bongoaneng kapa lilemong tsa hau ka motsotsoana, bonyane lilemo tse 16, u tla fumana ho le bonolo ho arohana.
3. Etsa bonnete ba ho futhumala le ho futhumala pele o otlolla. Ha u ntse u futhumala hantle pele u otlolla, botebo ba hau e tla ba lefahla la hau. Ho fihlela mmele o chesang (kamora metsotso e 10-15 ea cardio) Ho bonolo haholo.
4. Kenya letsoho ho otlolla karohano ea makhetlo a 5-6 ka beke metsotso e 30-60 ka letsatsi le le leng ka beke. Haeba u na le monyetla oa ho etsa makhetlo a 2 ka letsatsi - ho tla u thusa ho fihlela sepheo kapele. Empa u se ke oa e feta.
5. Ho ikoetlisa ka mohala habonolo mantsiboea ho feta hoseng. Empa ho otlolla hoseng ho fana ka sephetho se matla.
6. Ho eletsoa hore u se ke ua etsa likhefu ho otlolla nako e fetang e le 'ngoe. Ho seng joalo itokisetse ho tobana le tšitiso liphellong.
7. Haeba u na le ntlo e pholileng nakong ea moaparo o futhumetseng ho futhumala le ho se otlolle mesifa le manonyeletso a batang.
8. Haeba u rata yoga, ka nako eo eketsa ho moralo oa hao tšoaneleha e tla u thusa ho arola ka potlako ho. Ka mohlala, u ka etsa hoseng hoseng ho ikoetlisa yoga - u otlolla likheo.
9. Hopola hore ha u le khoeleng u otlolla o lokela ho phutholoha. Ha mmele oa hau o tsitsipana, ho ba matla ho hanyetsa mesifa le manonyeletso, mme o tla thatafala le ho feta.
10. Boemong bofe kapa bofe ho ke ke ha khoneha ho fihlella ka bohloko, empa ho se utloise bohloko ho tla ba teng. Nakong ea boikoetliso ba khoele u hula mesifa ea hau, lihokela, manonyeletso, kahoo itokisetse hore e ke ke ea ba boiphihlelo bo monate le bo monate. Mme ka ha ho otlolla ho lokela ho ba hoo e ka bang letsatsi le leng le le leng, ba bangata ba lahla toro ea mafahla le ho fihlela sepheo.
11. Hangata banana le basali ba fuoa likhahla tse bonolo, bashanyana le banna - ba tšela. Empa ho na le mekhelo.
12. Likarohano tsa bolelele ba nako li ka ts'oara motho e mong le e mong ka lilemo tsohle. Hoo e ka bang ka lefahla le fetohang ho lumeloa hore maemong a motho ka mong sebopeho sa letheka se ka thibela lefahla le felletseng (e ne e le lona feletseng).
13. Haeba o batla ho arohana kapele o ka reka lisebelisoa tse ling bakeng sa ho otlolla ka katleho. Mohlala, ketsiso bakeng sa ho otlolla likotoana. Ho otlolla simulator ho bonolo ebile ho bonolo - ha o hloke khatello ea kantle le litokisetso tsa ho li boloka. Sesebelisoa sa ho otlolla mesifa ea hau se tla phutholoha, 'me se khonehe haholoanyane ho otlolla.

Ho futhumala pele ho arohana: pokello ea livideo

1. Morero oa boikoetliso e le mofuthu o re o fang mona: Ho futhumala pele u ikoetlisa: ho ikoetlisa + moralo. Keketso feela ke ho futhumala ha pelo ea ho qetela ho ka eketsoang ho fihlela metsotso e 7-10.

2. Mofuthu o moholo pele ho lefahla metsotso e 10. Lenaneo le matla, empa u futhumetse pele ho arohana. Ngoanana o bontša boikoetliso a sa roala lieta, empa re u khothaletsa ho ikoetlisa feela ka liteki.

3. Ho ikoetlisa Cardio metsotso e 5, e loketseng ho futhumala pele ho petsoha, e fa sehlopha FitnessBlender:

4. Haeba ha u na nako e ngata 'me u batla ho futhumala pele ho arohana kapele, sheba video ena metsotso e 3 (leha ho le joalo, ho bohlokoa ho lefa mofuthu pele ho twine bonyane metsotso e 10):

5. E 'ngoe ea video e ntle ka ho fetisisa ea ho futhumala pele mafahla a fana ka Katerina Buyda. Thuto e nka metsotso e 15, empa e emela mefuta e felletseng ea boikoetliso ho otlolla le ho futhumatsa 'mele pele o otlolla.

Mokhoa oa ho arola: livideo tsa pokello tse 7

Mme joale ha re eeng ka kotloloho ho mananeo a tla u thusa ho arohana. Ha se hakaalo hore u khetha video e le 'ngoe feela e rarahaneng, ho a khonahala ho ts'oana le bakoetlisi ba fapaneng ho fihlela litholoana tse ntle.

Ho bula lenane la lipina la video ka botlalo, tlanya letlapeng le rapameng sekhutlong se kaholimo ho le letona sa video.

1. Ho otlolla likhaohano le Elena Malova

Elena Malova, blogger e tsebahalang ea youtube le setsebi sa yoga, o u fa beke ea ho otlolla likhaohano. Lenaneo la eona le kenyelletsa ho ikoetlisa ha 5 metsotso e 20-25. Elena o ithaopela ho etsa makhetlo a 5 ka beke le matsatsi a mabeli a ho phomola ka beke matsatsi afe kapa afe. Haeba har'a beke u ke ke ua fihlela sephetho se lakatsehang, pheta se rarahaneng nako e ngata kamoo u hlokang, butle-butle e ntse e tsoela pele le ho tebisa karohano.

Mohahong ona le Elena Malova o kenyelelitsoe Livideo tsa 2 ho karohano ea pele, Livideo tse 2 tsa ho petsoha ka lehlakore, o tla chencha pakeng tsa a le Video e le 'ngoe ho tse arohaneng ka bobeli hang. Ka takatso u ka khona ho kopana ka letsatsi le le leng le otlolohileng ka longitudinal le transverse twine. Haeba u hloka ho ithuta khoele e le 'ngoe feela, u ka khetha feela video eo u e hlokang ebe u chencha pakeng tsa tsona. Ka tshohanyetso, Elena ka boeena o re o ile a lula litulong ka lilemo tse 28 mme ha a fuoe kapele.

Overview:

• Video ea twine e kenyelelitse mananeo a 5 a koetliso bakeng sa metsotso e 20-25
• Lenaneo le etselitsoe matsatsi a 7: koetliso e 5 + matsatsi a 2 phomolo ka beke
• Ho koetlisoa ka puo ea Serussia
• Lenaneo le loketse ba qalang
• U ntse u sebetsana le likhaohano tse fapaneng le tsa bolelele ba nako

2. Likhaohano tsa matsatsi a 30 ho tloha onlinefitnesstv

Lenaneo le letle haholo la mafahla le fana ka sehlopha sa bakoetlisi ba our country hentsa. Ba thehile thupelo e etselitsoeng matsatsi a 30 a koetliso ea letsatsi le letsatsi ka keketseho ea butle-butle ea bothata. Lenaneo le loketse le ba qalang le batho ba se nang tlhaho e ntle ea tlhaho. Thupelo e etselitsoe hore le batho ba sa fetoheng.

Litlelase li rutoa ke makareche a fapaneng a fapaneng, boholo ba lenaneo le hlahisoa ka Seukraine, empa ho na le lihloohoana tsa Serussia. Livideo tse ling tse hlahisitsoeng ka Serussia. Koetliso ke mohato ka mohato ebile e bonolo, empa butle-butle ho rarahana ha lithuto hoa eketseha. Eseng taba ea hore matsatsi a 30 o tla khona ho arohana, empa ho ntlafatsa ho otlolla le ho tebisa likhahla tseo u tla li etsa.

Overview:

• Video ena e rarahaneng ea mafahla e kenyelletsa ho ikoetlisa tse 25 metsotso e 25-45
• Lenaneo le nka matsatsi a 30, ka kemiso e ikemiselitseng
• Koetliso ka puo ea Serussia le Seukraine
• Lenaneo le loketse ba qalang le batho ba sa fetoheng
• U ntse u sebetsana le likhaohano tse fapaneng le tsa bolelele ba nako

3. Ho otlolla likhaohano ho tsoa ho Malebela a botsoa a ho Tantša

Khetho e 'ngoe e ntle ea livideo ho tse arohaneng e hlahile setsebi sa ballerina se tsoang England. Ea Alessia e fana ka livideo tse khutšoane tse 4 ka ho arohana le video e le 'ngoe ea metsotso e 25 ka lehlakoreng le arohaneng. Malebela a boithabiso a ho tants'a botsoa ha a kenyeletse ho futhumala, empa ea Alessia e fana ka livideo tse tla u thusa ho futhumala: Active Warm Up. Hape ho iphuthumatsa pele u ikoetlisa ka khoele u ka etsa video eo re e khothalelitseng qalong ea sengoloa.

Tlhaloso e ntle ka ho fetesisa ea video bakeng sa ho otlolla likhaohano ho tsoa ho Malebela a Botsoa ba Botsoa e tla ba tlhahlobo ea motho eo re mo ngolisitseng Christine:

4. Ho otlolla likhaohano le Olga Saga

Olga Saga ho na le livideo tse 'maloa tse khutšoane bakeng sa ho otlolla likhaohano metsotso e 10-15. Mananeo a eona a khetholloa ka mokhoa o bonolo le o monate oa ho etsa, o tla hohela bohle. U ka kopanya livideo tse 'maloa tsa Olga Saga tse felletseng bakeng sa lihlopha tse telele kapa ho e tlatselletsa ka thupelo e ngoe ha u khetha.

Seteishene sohle sa youtube sa Olga se ikemiselitse ho nts'etsopele ea maemo le ho otlolla, ka hona o ke ke oa sebetsa feela ka mohala, empa hape le ho fetoha ha 'mele oohle. Ha re le tseleng, haeba u batla ho lula ka lehlakoreng le arohaneng, pono e boetse ke khetho ea livideo tsa lenonyello la letheka le Olga Saga. Ho senola lenonyeletso la noka ke e 'ngoe ea mehato ea bohlokoahali tseleng ea lefahla.

5. Ho arohana ha matsatsi a 7 le Adee

E 'ngoe e rarahaneng ea matsatsi a 7, e tla u thusa ho arohana, e fana ka tichere ea yoga Adee seteisheneng sa hau sa youtube. Lenaneo la hae le kenyelletsa livideo tse 7 ka metsotso e 30-35, o hloka ho etsa letsatsi le leng le le leng la beke. Joale o ka nka letsatsi la 1 la phomolo ebe o tsoela pele ka matsatsi a supileng hape. U tla sebetsa ho longitudinal le twine e parolang.

Adee e fana ka mekhatlo e mengata e matla, ho kenyeletsoa le yoga, ho tebisa letsoho la hau le ho u thusa ho arohana ka nako e khuts'oane. Haeba u rata yoga, u tla bona hore o boetse o na le phomolo e ntle ea matsatsi a 30 bakeng sa ba qalang 30 Series Beginner Yoga Series e tla u thusa ho ntlafatsa likhaohano tsa hau ka nako e khuts'oane.

Overview:

• Lenaneo le nang le livideo tse tsoang ho Adee le kenyelletsa ho ikoetlisa ho 7 metsotso e 30-35
• E se e ntse e le pokello ea livideo bekeng eohle
• U hloka ho sebetsana le letsatsi le leng le le leng kapa ka letsatsi le le leng la phomolo ka beke
• Koetliso e tšoaroa ka Senyesemane
• Ho ikoetlisetsa mafahla, o ka eketsa yoga bakeng sa ba qalang ho tloha Adee

6. Ho otlolla likhaohano le Ekaterina Firsova

Mokoetlisi ea tummeng ho youtube bakeng sa ho otlolla mafahla e ile ea e-ba Ekaterina Firsova. O fana ka video ea metsotso e 60, e tla ipiletsa ka ho khetheha ho ba nang le nako e lekaneng litlelaseng ha ba otlolla maoto. Koetliso ea Catherine ho Studio, hammoho le boikoetliso ba hae bo bonts'a banana ba bang ba bangata, kahoo o ka tsepamisa maikutlo ho batho ba fokolang ba otlolohileng. Koetliso e tšoaroa ka puo ea Serussia.

Ke feela seteisheneng sa 'mele sa youtube sa timestudy_ru se ileng sa beha lithuto tse seng kae tsa hora le Ekaterina Firsova bakeng sa ho otlolla likhahla, tse neng li tla lekana bakeng sa nts'etsopele le twine ea longitudinal le transverse. U ka chencha livideo tsohle tse 10 kapa u khethe tse u khahlang ka ho fetesisa. Empa haeba u rata litlelase le Catherine, u ka reka lethathamo le felletseng la litefiso tse ngolisitsoeng ho webosaete ea semmuso ea kanale.

Overview:

• Ekaterina Firsova o fana ka livideo tse 'maloa tsa mahala bakeng sa ho otlolla likhahla
• Litlelase li qetile hora e le 'ngoe, ke hore ho otlolla ho tebile ebile ho thata.
• Koetliso e tšoaroa ka puo ea Serussia
• Lenaneo le etsoa ke sehlopha sohle se amehang, se loketseng ho bonts'a likhetho tse fapaneng tsa boikoetliso.

7. Ho otlolla letsoho le Katerina Buyda

Katerina Buyda ke setsebi se seng se tummeng sa yoga marang-rang, se fanang ka livideo tse 'maloa bakeng sa ho ikotlolla. Litlelase tsa hae li fumaneha habonolo ebile lia utloahala, ka hona li tla tšoanela bohle. Tse tummeng ka ho fetesisa e ne e le tse peli tsa ho ikoetlisa ho fihlela metsotso e 30 ho otlolla likhaohano tse telele le tse telele. Haeba u na le maikutlo a matle ka yoga, ela hloko lenaneo la Yoganics ho tsoa ho Catherine, ka lebaka leo u tla khona ho arohana kapele.

Ntle le moo, Catherine ke Bugy pokello ea livideo tse khutšoane metsotso e 5-10 ho tloha letotong la Spagatik. Ka mohlala, livideo tsena Katerina, mothusi oa hae (ea se nang likhaohano) o bontša boitlhakiso ba mantlha bakeng sa ho arohana mme o lebisa tlhokomelo liphosong le linakong tsa bohlokoa ka sehlopheng. Ke Catherine Buyda feela ea nahanneng ka hloko boikoetliso bo fetang 25 le mefuta ea bona e nolofalitsoeng. Eseng taba ea hore u tla e etsetsa letoto lena la livideo, empa bonyane u bone bohlokoa ba tsona.

Re tla hopotsa hape hore pejana sebakeng sa rona sa marang-rang e ne e le lingoliloeng tse thusang haholo ka boitlhakiso ba ho arohana:

• Ho arohana: 10 boikoetliso bo sebetsang haholo
• Likarohano tse lehlakoreng: Litlhakiso tse 12 tse sebetsang ka ho fetisisa

Yoga le ho ikoetlisa ka tšusumetso e tlase