U batla ho ba le 'mele o nang le lithane, ka hona, u palamise koetliso ea matla a boleng bakeng sa banana malapeng? Re u fa tlhahlobo ea li-program tsa video tse ntle ka ho fetisisa tse ipapisitseng le boikoetliso ba matla bakeng sa libaka tsohle tse nang le mathata.
Re entse khetho ea pelo e tla u thusa ho chesa mafura le ho theola boima ba 'mele. Empa ntle le ho sebetsa ka mesifa ba tla ba hole le phetheho. Ntle le moo, ho fumana mokokotlo o tiileng, maoto a toned le li-pack tse tšeletseng o hloka ho etsa mojaro o sebetsang. Ka hona ha ho hlokahale ho lebala ka koetliso ea matla, haholo hajoale ba ka natefeloa hae.
Batla koetliso e matla ka ho fetisisa ea basali malapeng
1. Janet Jenkins - Kakaretso ea Potoloho ea 'Mele
Lenaneo Kakaretso ea Potoloho ea 'mele e na le ho ikoetlisa ka metsotso e 35, eo e' ngoe le e 'ngoe ea eona e fuoeng lihlopha tse itseng tsa mesifa. Janet Jenkins o khothaletsa moaho ona ka libeke tse tharo, a fetola linako tsena hammoho. Mokoetlisi o kenyelelitse lenaneong boikoetliso ba khale ba matlaseo se tla thusa ho etsa hore mmele wa hao o phethehe. U tla hloka li-dumbbells, empa bakeng sa ts'ebetso u ka sebelisa litekanyo tsa maqaqailana.
Bala ho eketsehileng ka Kakaretso ea Potoloho ea 'Mele ..
2. Jillian Michaels - Ha ho sa na Libaka tsa Mathata
"Ha ho na libaka tsa mathata" ke e 'ngoe ea mananeo a tsebahalang haholo a tsoang ho Jillian Michaels. Ka thuso ea eona, ha u matlafatse mesifa feela, empa hape e ka felisa libaka tsa mathata. Ho ikoetlisa ho na le boikoetliso bo kenyelletsang lihlopha tse 'maloa tsa mesifa, ka hona o tla sebetsa likarolo tse fapaneng tsa' mele le ho chesa likhalori tse ngata. Lenaneo "Ha ho na libaka tsa mathata" le nka metsotso e 45. Bakeng sa koetliso le Jillian Michaels, o tla hloka li-dumbbells tse peli ho tloha ho 1.5 kg.
Bala ho eketsehileng ka libaka tse seng li se na mathata ..
3. Tania Ante - Shakeology
Koetliso ea matla bakeng sa banana bakeng sa Shakeology ea lapeng e theko e tlase empa e sebetsa haholo. Tania Ante o entsoe livideo tse peli, tse nka metsotso e 30 le metsotso e 50. Kahoo haeba u sa tsoa qala ho ikoetlisa, khetha hantle ho ikoetlisa ka metsotso e 30. Tanya o ile a kenela lenaneo la boitlhakiso ba boleng bo holimo ho etsa phomolo 'meleng. U ka sebelisa li-dumbbells kapa simulator, ho latela khetho ea hau.
Bala ho eketsehileng ka Shakeology ..
4. Michelle Dosw - Slim, Strong & Sexy Ho betla 'mele
Koetliso ea matla e tsoang ho Michelle Dasua e loketse ho etsoa hae. U tla sebetsa ka khutso le ka lebelo, ho ntlafatsa eseng feela boleng ba mesifa ea hau le kopanelo ea maemo. Sena se fihlelleha ka ts'ebeliso ea theipi e rekereng, e kopantsoeng le litekanyo tsa mahala e u lumellang ho eketsa motsamao oa amplitudes mme o kenyelletsa mesifa e mengata. Lenaneo le na le likarolo tse peli tsa hora bakeng sa 'mele o kaholimo le o tlase.
Bala haholoanyane ka Slim, Strong & Sexy Body Sculpting ..
5. Bob Harper - Phetoho ea Moqali oa Boima ba 'mele
Lenaneo Bob Harper le na le boikoetliso ba mmele bo sebetsang ka ho fetisisa. U tla mesifa ea mosebetsi matsohong, mahetleng, mpeng, mokokotlong, marameng le liropeng, Ho theha mmele o mosesane le o nang le lithane. Sebaka se rarahaneng se etselitsoe mohato oa ho qala (ho qala), leha ho le joalo, ho ba thata haholo ho ba le boiphihlelo ba ho ikoetlisa. Koetliso ea matla bakeng sa banana ba tsoang Bob Harper e nka metsotso e 45 mme e netefalitsoe ho ntlafatsa boleng ba 'mele. Empa ea qalang ho molemo ho khetha lenaneo le fapaneng.
Bala haholoanyane ka Phetoho ea Moqali oa Boima ba Boima ba 'Mele ..
6. Kate Friedrich - Kakaretso ea Litšoantšo tsa mesifa
Lenaneo la Total Muscle Sculpting le na le likarolo tse tharo: 'mele o kaholimo,' mele o tlase le mpa. Metsotso e 50 e matla haholo mme e kenyelletsa mefuta e felletseng ea boikoetliso bakeng sa lihlopha tsohle tsa mesifa. Bakeng sa boikoetliso u tla hloka li-dumbbells le expander, hape hoa lakatseha (empa ha ho hlokahale) ho ba le sethala sa mohato le fitball. Koetliso ea matla bakeng sa banana ba tsoang Kate Friedrich e etselitsoe basebelisi ba mahareng le ba tsoetseng pele.
Bala ho eketsehileng ka Kakaretso ea Muscle Sculpting ..
Khakanyo boemo ba mananeo ho latela bothata (bonolo ho thata):
- Janet Jenkins - Kakaretso ea Potoloho ea 'Mele
- Michelle Dosw - Slim, Strong & Sexy Ho betla 'mele
- Tania Ante - Shakeology
- Jillian Michaels - Ha ho sa na Libaka tsa Mathata
- Kate Friedrich - Kakaretso ea Litšoantšo tsa Masifa
- Bob Harper - Phetoho ea Moqali oa Boima ba 'mele
Bona hape: Terene ea Flex - koetliso ea matla le li-dumbbells le band band le Kate Friedrich.