Tse ka Hare
- Phephetso bakeng sa libeke tse 8 ho tloha Chloe ting
- 6 HIIT-Workout bakeng sa se tsoetseng pele ho Chloe ting
- 1. Ho ikoetlisa ka botlalo 'meleng: Chesa likhalori tse 400 (metsotso e 30)
- 2. Ho ikoetlisa ka botlalo 'meleng: Chesa likhalori 250-360 (metsotso e 25)
- 3. Ho Koetlisa Mafura Lapeng (Metsotso e 20)
- 4.Thabata Fat Blasting HIIT Workout (metsotso e 16)
- 5.Thabata HIIT Cardio Workout (metsotso e 16)
- 5. Fat Burning HIIT Cardio (metsotso e 16)
Chloe Ting ke blogger ea tummeng oa Australia, ea hlahisang koetliso e sebetsang bakeng sa ho theola boima ba 'mele le ho tlosa mafura libakeng tse nang le mathata. Pele, re u fa livideo tse sebetsang tsa Chloe tse tla u thusa ho etsa boikoetliso ba lapeng le ho ba eketsa boima.
Phephetso bakeng sa libeke tse 8 ho tloha Chloe ting
Haufinyane Chloe ting o hlahisitse phephetso e ncha bakeng sa libeke tse 8, ho kenyelletsa le ho ikoetlisa ka makhetlo a mane bakeng sa boima ba 'mele, molumo oa' mele le ho felisa libaka tse nang le mathata. Chloe o na le khalendara ea lithuto, eo u e latelang likhoeli tse peli. Le ha ho sa hlokahale ho tsamaisa lenaneo lena nako e itseng feela, u ka sebelisa livideo tse arohaneng ho tlatselletsa mesebetsi ea hau ea letsatsi le letsatsi.
Kahoo, lenaneo la Shredding ea Lehlabula le kenyelletsa ho ikoetlisa ka makhetlo a mane: ho ikoetlisa ka matla bakeng sa 'mele oohle (metsotso e 4), boikoetliso bakeng sa matsoho (metsotso e 30), boikoetliso ba mpa (metsotso e 10), boikoetliso ba lirope le glutes (metsotso e 10) . Litlelase li loketse maemo a koetliso kaholimo ho karolelano (boikoetliso bakeng sa ba qalang, bona mona). Ha o hloke lisebelisoa tse ikhethang. Chloe o fana ka nako ea beke ho tsamaea metsotso e 25-20 kapa ho ikoetlisa ka pelo.
Ka kopo hlokomela hore lihlopha li tsamaisoa ntle le ho futhumala le ho phomola! Etsa bonnete ba hore o shebella pokello ea rona ea boikoetliso e itokiselitseng ho futhumala le ho ikotlolla kamora ho ikoetlisa:
- Ho futhumala pele u ikoetlisa: merero ea boikoetliso +
- Ho otlolla kamora koetliso: ho ikoetlisa + merero
Toned Legs & Butt Workout (metsotso e 25)
Boikoetliso bona ba metsotso e 25 bo loketse ho hlahisa lirope tsa hao le marako. Chloe o fana ka boikoetliso bo fapaneng bo thatafatsang mesifa le ho thusa ho felisa libaka tse nang le mathata. Lenaneo le na le mekhahlelo e 'meli, e phetoang ka mekhahlelo e' meli (potoloho ea pele e etsahala fatše, potoloho ea bobeli e eme ka mapheo le li-squats). U tla bona boikoetliso bo 16; o tla ikoetlisa tlasa morero oa metsotsoana e 30 ea mosebetsi / phomolo ea metsotsoana e 10. Haeba u na le mangole a mabe, u ka phethisa potoloho ea pele feela.
Koetliso ea 18 bakeng sa maoto le glutes ka sehlopha sa boikoetliso
Arms & Upper Workout (10 metsotso)
Koetliso ena e khuts'oane ea metsotso e 10 e tla u thusa ho tiisa mesifa ea letsoho le ho sebetsa ka katleho lihlopheng tsohle tsa mesifa ea mmele o kaholimo. Chloe o fana ka boikoetliso ba boima ba 'mele ho latela mapolanka le Push-UPS. Matšoao a maholo, matsoho le mahetla a tla chesa! Lenaneong lena u tla fumana lithupelo tse 10 tse etsoang ho latela leano la metsotsoana e 45 li sebetsa / metsotsoana e 15 e phomotse. O ka pheta boikoetliso ka makhetlo a 2-3. Sehlopha se tla ipiletsa ho ba qalang le baithuti ba tsoetseng pele.
Brutal Abs Workout (metsotso e 10)
Ke boikoetliso bo khuts'oane empa bo chesa fatše ho ea mpeng le ho bohola. U tla ikoetlisa ka mokokotlo bakeng sa boralitaba le mekoallo ea boikoetliso. Leha mosebetsi o etsoa ka botlalo fatshe, sekhahla sa pelo ea hau se tla ba sebakeng sa gyrosigma. Lenaneong lena u tla fumana boikoetliso bo 10 bo etsoang potolohong ea metsotsoana e 50 mosebetsing / phomolo ea metsotsoana e 10. O ka pheta boikoetliso ka makhetlo a mabeli. Sehlopha se tla ipiletsa ho baithuti ka bobeli ba tsoetseng pele.
Boikoetliso bo holimo ba 15 bakeng sa lithutsoana tsa mpa le mapolanka
Ho ikoetlisa ka botlalo (metsotso e 30)
Ena ke koetliso e matla ea nako ea nako e matla le e tšosang - e kenyelelitse burpee, ho matha ka ho otloloha, ho qhomela, squats, mapolanka a matla. Leha ho le joalo, haeba u sa tlole, ho molemo ho khetha ho ikoetlisa ho seng matla haholo. Ho ikoetlisa ka botlalo ho maemong a karohano; o tla tlameha ho sebetsa ka thata ho fetisa video ho tloha qalong ho isa qetellong. Sehlopha se ne se e-na le boikoetliso bo 14 bo pheta makhetlo a mararo a potoloho ea metsotsoana e 3 e sebetsang / metsotsoana e 30 e phomotse. Koetliso e loketse feela baithuti ba nang le boiphihlelo.
'' low low impact cardio Workout e tsoang FitnessBlender
6 HIIT-Workout bakeng sa se tsoetseng pele ho Chloe ting
Boikoetliso bohle ba Cardio Chloe ting bo ts'oaroe ka nako 'me bo kenyelelitse boikoetliso bo matla haholo (ho qhomela, squats, Push-UPS, ho matha, mapolanka). Haeba u rata mojaro oa lithaba tse phahameng bakeng sa liphetho tse potlakileng, koetliso ea Chloe, u tla e rata. Bakeng sa litlelase ha li hloke lisebelisoa tse ling, boikoetliso bohle bo etsoa ka boima ba 'mele oa bona.
1. Ho ikoetlisa ka botlalo 'meleng: Chesa likhalori tse 400 (metsotso e 30)
Ho ikoetlisa ho kenyelletsa mekoloko e 3 ea boikoetliso bo 4. Potoloho ka 'ngoe e phetoa ka makhetlo a mane. Potoloho ea pele: Squat Jump Lunge, High Kicks, Skater Hops, Plank Hops. Potoloho ea bobeli: Burpees + Tuck Jump, Jumping Jacks, Squat Jump Toe Taps + Kickback, Cross Jacks. Potoloho ea boraro: Li-Groiner, Lateral Jumps, Single Leg Hop (R), Single Leg Hop (L).
2. Ho ikoetlisa ka botlalo 'meleng: Chesa likhalori 250-360 (metsotso e 25)
Koetliso e kenyelletsa mekhahlelo e 2 ea boikoetliso bo 4; potoloho ka 'ngoe e phetoa ka makhetlo a mararo. Potoloho ea pele: Windmill Lunges, Mountain Climbers + Plank Jacks, High Kicks, Tricep Dips + Leg Raise Potoloho ea bobeli: Squat Jumps + Side Kick, Push-up + Squat, Jumping Jacks, Baesekele Crunch.
3. Ho Koetlisa Mafura Lapeng (Metsotso e 20)
Thupelong ena e matla, ho fanoe ka lithupelo tse 9, tse phetoang ka makhetlo a 4 (metsotsoana e 30/10 sec): High Knee Burpee, Push-up, Jump Squat, Squat Pulse, Mountain Climbers, Groiners, Jumping Jacks, Tricep Dips.
4.Thabata Fat Blasting HIIT Workout (metsotso e 16)
Thupelong ena e matla ea TABATA e u emetse liikoetliso tse 8, e 'ngoe le e' ngoe ea eona e phetoa ka li-sets (4 sec / 20 sec): Burpees, Mountain Climbers, Jumping Lunge Chop, Up & Down Plank, Broad Jump + Squat 10, High Kicks , Lateral Lunge Jump, Spiderman Plank.
5.Thabata HIIT Cardio Workout (metsotso e 16)
Thupelong ena e matla ea TABATA, o tla ba le lithupelo tse 8, e 'ngoe le e' ngoe e phetoa ka li-sets (4 sec / 20 sec): Power Jacks, Plank Jacks, Jumping Lunges, Mountain Climbers, Burpee's, Ski Abs, Jumping Jacks, Plank. Pele, ho na le boikoetliso!
5. Fat Burning HIIT Cardio (metsotso e 16)
Pele, koetliso ena e matla e fana ka lithupelo tse 8 tse phetoang makhetlo a mabeli (metsotsoana e 2/45 sec): Burpee + Star Jumps, Mountain Climbers, Jump Rope, In & Out Squat Spider Push-up, Squat Thrusters, Jumping Jacks, Lateral Lunge Jump.
Bakeng sa ho theola boima ba 'mele, Bakeng sa ho ikoetlisa ka nako e tsoetseng pele, ho ikoetlisa ha Cardio.