Mesebetsi e metle ka ho fetisisa bakeng sa ba qalang kapa moo ba ka qalang ho ikoetlisa?

Haeba u nka qeto ea ho ikoetlisa lapeng, pejana potso e tla hlaha: u qala kae? Rea u fa boikoetliso bo holimo haholo bakeng sa ba qalangseo se tla o thusa ho theola boima ba mmele, ho matlafatsa mesifa ya hao le ho etsa mmele wa hao o be mosesane o be o itekanele.

U ka qala koetliso joang ho ikoetlisa?

1. Jillian Michaels - Slim figure in 30 days (30 Day Shred)

Ka lenaneo lena, ba bangata ba qala ho ikoetlisa malapeng. Jillian Michaels o fana ka videotehniki ea metsotso e 25, ho kenyeletsoa le aerobic le mojaro oa motlakase. Lenaneo e na le maemo a mararo a bothata, boemo ka bong bo na le matsatsi a 10. U tla hloka li-dumbbells le Mat. Kamora matsatsi a 30 u ke ke ua ntlafatsa palo ea hau feela, empa joalo ka koetliso le Jillian Michaels.

Bala ho eketsehileng ka palo e Slim ka matsatsi a 30 ..

2. Denise Austin - Ho fokotsa boima ba 'mele ka potlako

Denise Austin o tsejoa ka ho ikoetlisa ka katleho bakeng sa ba qalang. Lenaneo la hae "Ho theola boima ba 'mele" le na le likarolo tse peli. Karolo ea aerobic e tla potlakisa metabolism ea hau le ho senya mafura, le matla - li tla matlafatsa mesifa le ho etsa hore 'mele o tšoanelehe haholoanyane. Denise o ruta ka mokhoa o mahlahahlaha oa ho etsa mosebetsi, ka hona koetliso e ntle ebile e monate.

Bala haholoanyane mabapi le ho theola boima ba 'mele ka potlako ..

3. Shaun T - Hip Hop Abs

Hip Hop Abs ke lenaneo le felletseng la setaele sa motjeko, se tla u thusa ho ntlafatsa sebopeho sa hau ka monate. Nakong ea sehlopha ho sebelisitsoe lihlopha tsohle tsa mesifa, empa tlhokomelo e khethehileng e fuoa boralitaba. Koetliso e ipapisitse le metsamao e bonolo ea hip-hop, eo o tla tiisa le ho fokotsa molumo oa 'mele. Rarahaneng e etselitsoe khoeli e le 'ngoe.

Bala haholoanyane ka Hip Hop Abs ..

4. Autumn Calabrese - Matsatsi a 21 Lokisa

Koetliso ena e phethahetse ka ho fapana ha eona. Charming Autumn Calabrese e lokiselitse thuto ea metsotso e 30 e ke keng ea u lumella hore u jehe. U tla ikoetlisa ka ho ikoetlisa le ho ikoetlisa ho koetlisa 'mele o kaholimo le tlase, Pilates le yoga. Lenaneo le nka matsatsi a 21, empa o ka holisa boikoetliso ho isa khoeling kapa esita le tse peli.

Bala ho eketsehileng ka 21 Day Fix ..

5. Cindy Crawford - Lekunutu la motho ea phethahetseng

Cindy Crawford o fana ka lenaneo leo o ka qalang ho le etsa le ha o se na boiphihlelo ba ho ikoetlisa. "Lekunutu la motho ea phethahetseng" le na le likarolo tse tharo tse nyane, tseo u ka li fetolang ka tatellano efe kapa efe. Cindy oa fana boikoetliso bo holimo empa bo le theko e tlase ho ntlafatsa lirope tsa hao, mpa le matsoho.

Bala ho eketsehileng ka Lekunutu la motho ea phethahetseng ..

6. Janet Jenkins - Abs e phethahetseng. Tokiso ea lirope le likoti.

Janet Jenkins o hlahisitse koetliso e ngata bakeng sa ba qalang, empa lintlha tsena li kenyelletsa mohlomong lenaneo le tsebahalang haholo. Mpa, lirope le marao ke libaka tse nang le mathata ho fetisisa ho banana, mme tseo tsa tsona li ithaopela ho sebetsa le mokoetlisi oa likhalala tsa Hollywood. Li-videoframerate tse peli tsa metsotso e 20 li tla etsa hore liforomo tsa hau li phethahale e le kannete.

Ithute haholoanyane ka Janet Jenkins ..

7. Chalene Johnson - Turbo Jam

Chalene Johnson ke setsebi sa ho theha mananeo a rarahaneng. Mme Turbo Jam ke e 'ngoe ea lihlahisoa tsa eona tse tsebahalang haholo. E ipapisitse le kickboxing - lipapali tsa ntoa, tse tla u thusa ho felisa boima bo feteletseng le ho matlafatsa mesifa ea maoto, matsoho le mpa. Mosebetsi o etselitsoeng ba qalang, leha ho le joalo, katleho ea lenaneo, o tla khotsofala.

Bala ho eketsehileng ka Turbo Jam ..

8.Dibbie sibers - Slim in 6

Banab'eso ba Complex Debbie ba nka libeke tse 6, nakong eo u tla tseba ho theola boima ba 'mele le ho ntlafatsa boleng ba' mele. Libeke tse ling le tse ling tse peli o tla fumana boikoetliso bo bocha bo nang le boikoetliso bo tsoetseng pele haholo. Litlelase li kenyelletsa litekanyo le boikoetliso ba pelo e tla etsa hore 'mele oa hau o be mosesaane hape o be bonolo. Ka bothata ba boikoetliso butle-butle, li loketse le ba qalang.

Bala ho eketsehileng ka Slim ka 6 ..

9. Leslie Sansone - tsamaea ka potlako: Koetliso e 5: 1 mile

Leslie Sansone o hlahisitse lithupelo tse fapaneng bakeng sa ba qalang. Motheo oa ho nka maeto a potlakileng mme a o tlatselletsa ka boitlhakiso ho matlafatsa mesifa. Leslie e o mema hore o fete ho tloha ho 1 ho ya ho 5 miles ho ipapisitse le ho phela hantle 'meleng. Ho tsamaea le Leslie Sansone ke e 'ngoe ea likhetho tse theko e tlaase haholo tsa ho ikoetlisa lapeng, tse netefalitsoeng ho etsa mosebetsi ka mong.

Bala ho eketsehileng ka ho tsamaea ka potlako ..

10. Cindy Whitmarsh - Botle ka metsotso e 10

Haeba u batla ho sebetsa libakeng tsohle tse nang le mathata, ela hloko ho ikoetlisa ha nakoana ho tsoa ho Cindy Whitmarsh. E fana ka Ke metsotso e 10 feela ea ho nehela karolo e ngoe le e ngoe ea 'mele: matsoho, mpa, dirope le marago. Boikoetliso bohle bo bokelletsoeng lenaneong bo ke ke ba baka mathata le ho ba qalang. Haeba u sena nako e ngata ea ho ikoetlisa, ho hlokahala hore u ithute le Cindy Himars.

Bala haholoanyane ka Botle ka metsotso e 10.

Sehlopheng sa rona sa Vkontakte re ile ra etsa lipatlisiso, hore na ke koetliso ea mofuta ofe e loketseng ba qalang. Liphetho ke tsena:

Joalokaha u bona, ho kholisa haholo Sebaka sa pele se hapiloe ke lenaneo Jillian Michaels "Slim figure 30 days". Sebakeng sa bobeli, empa ka morao ho ne ho e-na le "khatiso e phethahetseng le tokiso ea lirope le lirope" tse tsoang ho Janet Jenkins. Ka morao ho eena mananeo a Leslie Sansone a tsamaea ka maoto lik'hilomithara tse ngata.

Ho rarahana ha lenaneo ka tloaelo ho theha ka tsela e (bonolo ho rarahana):

1. Leslie Sansone - tsamaea ka potlako: Koetliso e 5: 1 mile
2. Cindy Whitmarsh - Botle ka metsotso e 10
3. Cindy Crawford - Lekunutu la motho ea phethahetseng
4. Janet Jenkins - Abs e phethahetseng. Tokiso ea lirope le likoti.
5. Denise Austin - Ho fokotsa boima ba 'mele ka potlako
6. Shaun T - Hip Hop Abs
7. Sibbers - Slim ka 6
8. Jillian Michaels - Slim palo ea matsatsi a 30
9. Chalene Johnson - Turbo Jam
10. Autumn Calabrese - Letsatsi la 21 Lokisa

Mesebetsi eohle e boletsoeng ka holimo ea ba qalang e fapane haholo ebile ha e tšoane. Empa ka e 'ngoe le e' ngoe ea mananeo ana u e tla khona ho aha mmele o phethahetseng.

Hape bala: Likanale tse 10 tse tummeng tsa youtube mabapi le ho ikoetlisa lapeng ka Serussia.