Tse ka Hare
Amy Dixon o tloaelane le babali ba sebaka sa rona sa marang-rang ka lebaka la boikoetliso bo sebetsang ba HIIT Breathless Body, bo atlehileng ho hohela ba bangata. Kajeno re fana ka tlhokomelo ea hau mananeong a mabeli a boleng bo tlase bakeng sa sebopeho sa mmele o mosesane o nang le modumo - Mphe 10.
Tlhaloso ea lenaneo Nnee 10 'me U Mphe e 10 hape
Chesa mafura, sebetsana le libaka tsohle tse nang le mathata a mmele o kaholimo le o tlase, fana ka molumo ho mesifa ka boikoetliso bo boholo Mphe 10. Lenaneo le matla le tsoang ho Amy Dixon le ts'episa ntlafatso ea boleng ba 'mele kamora linako tse' maloa feela. Mokoetlisi ea nang le boiphihlelo ba lilemo a thehile sete ea likarolo tse tšeletseng tsa metsotso e 10, eo e 'ngoe le e' ngoe ea tsona e nang le sebaka seo e habiloeng ho sona. Motsoako oa li-aerobics le boikoetliso bo sebetsang ba matla ke tsela e loketseng ea ho theola boima ba 'mele ka potlako.
1) Mphe 10 (2009) e nka metsotso e 60 mme e kenyelletsa likarolo tse latelang tsa metsotso e 10:
- Fat Ho phatloha Cardio: Ho ikoetlisa ka mafura a pelo ntle le lisebelisoa.
- Upper Body Sculpt: ho ikoetlisa ka li-dumbbells tsa matsoho, mahetla, sefuba le mokokotlo.
- Ka tlase Body E tiile: boitlhakiso bo nang le boima ba dirope le maraong.
- konokono Makeover: mapolanka le crunches ho matlafatsa mesifa ea mpa le makhapetla.
- KettleBell ToneUp: boitlhakiso bo nang le boima ba 'mele kaofela (kettlebell o ka nka sebaka sa dumbbell).
- Yoga Otlolla & Flex: ho phomola ho phomola ho ipapisitse le yoga.
2) Mphe tse ling tse 10 (2011) mme e nka metsotso e 70 mme e kenyelletsa likarolo tse latelang tsa metsotso e 10:
- Fat Ho phatloha Cardio: mafura a tukang pelo ntle le lisebelisoa.
- Kakaretso Body Ho qhekelloa: boitlhakiso bo nang le boima ba mmele kaofela.
- Ka tlase Body Chisel: boikoetliso bo nang le boima ba lirope le maraong (squats, lunges, swings leoto).
- Upper Body Sculpt: ho ikoetlisa ka li-dumbbells tsa matsoho, mahetla, sefuba le mokokotlo.
- konokono Makeover: ho ikoetlisa ka tlase 'meleng ka dumbbell e le' ngoe ho tloha boemong ba ho ema (karolo e nyane fatše ha feela qetellong).
- Matla a otlollang & Flex: ho phutholoha ho phutholoha
U ka etsa video eohle, 'me u ka iketsetsa ho ikoetlisa ka likarolo tse khutšoane tsa metsotso e 10. Litlelase li etselitsoe boemo bo matla ba lipakeng le kaholimo, empa mojaro o ka fokotsoa ka ho nka boima bo fokolang ba li-dumbbells kapa ho ikoetlisa ka mokhoa o bonolo.
Bakeng sa lihlopha u tla hloka li-dumbbells feela. Karolong ea KettleBell ToneUp , o ka sebelisa boima ka boikhethelo, empa e mong oa bankakarolo o bonts'a boikoetliso ka dumbbell. Bakeng sa likarolo tse peli tse tsoang ho Mpha tse ling hape tse 10 (Kakaretso Body Ho qhekelloa 'me Upper Body SculptHo lakatseha ho ba le lipara tse peli tsa litelu tse sa tšoaneng. Mananeo ana ka bobeli a ts'oana ka sebopeho mme a na le bothata bo batlang bo lekana. Phapang e ka sehloohong lipakeng tsa litlelase feela sethaleng se ikoetlisitsoeng sa boikoetliso.
Melemo le likotsi tsa lenaneo
melemo:
1. Liikoetliso tse peli tse ntle bakeng sa 'mele o felletseng ho tsoa ho Amy Dixon, li tla u thusa ho chesa mafura, ho khothaletsa' mele le ho tlosa mafura a mangata.
2. Lenaneo le arotse likarolo ka bomong ho latela le libaka tse nang le mathata: mmele o ka hodimo, mmele o ka tlase le mpa.
3. Amy Dixon o sebelisa mesebetsi e kopaneng moo ho amehang mesifa e mengata ka nako e le 'ngoe. Sena se o nolofalletsa ho ntlafatsa ho chesa mafura nakong ea lithuto, ho sebelisa likarolo tsohle tsa 'mele le ho etsa koetliso ka mokhoa o nepahetseng kamoo ho ka khonehang. Ntle le moo, boikoetliso bo bongata ke ba mantlha ebile boa khahlisa.
4. U ka etsa lenaneo lohle (metsotso e 70), 'me o ka khetha likarolo ka bomong ka bohlale ba hau. U khetha nako e kae e tla nka nako ea hau ea boithapollo: metsotso e 10, kapa mohlomong metsotso e 30.
5. Bakeng sa lithuto, o tla hloka li-dumbbells feela. Ke bakeng sa likarolo ka bomong feela Mphe tse ling tse 10 tse lakatsehang ho ba le lipara tse peli tsa litelu tse sa tšoaneng.
tlhoka mesola:
1. Ha ho na boithapollo ba video bo arohaneng. Haeba u etsa metsotso e 10 feela ka litekanyo tsa mahala, ho molemo ho iphuthumatsa.
2. Lenaneong ho tlola haholo, mats'oafo, li-squats, kahoo ha e tšoanele batho ba nang le likotsi tsa manonyeletso a lengole.
Haeba u batla lenaneo le atlehang la ho theola boima ba 'mele, leka video' Mphe 10 'me u mphe tse ling tse 10. Ho ikoetlisa le Amy Dixon ho fapana e ntle, boleng le phumaneho, mme habohlokoa ka ho fetisisa, ke liphetho tse potlakileng.
Bona hape: ACE HIIT ke lenaneo le matla le felletseng le tsoang ho Chris Freytag.