Ultimate Cardio Body e matla haholo Koetliso ea matla a ho ikoetlisa Bob Harper. U ikemiselitse ho fa 'mele oa hau bohlanya? Joale sena ke seo u se hlokang.
Tlhaloso ea lenaneo Bob Harper
Lenaneo la Ultimate Cardio Body le tla u thusa hora e le 1 ho chesa likhalori tse ngata le ho theha mmele o thata o nang le modumo. U emetse boikoetliso bo potlakileng bo latellanang ba matla bo fapanyetsanang le mojaro oa pelo. U tla ikoetlisa ka li-dumbbells bakeng sa mesifa ea 'mele oohle, ebe u tlola le ho potlakisa ho theola boima ba' mele. Moetso oohle o maemong a karohano e phahameng haholo, ka hona e loketse feela batho ba phetseng hantle 'meleng.
Kahoo, koetliso ea mantlha e nka metsotso e 60 mme e bitsoa Bothata bo Feteletseng ba Cardio. Ho e phetha o tla hloka li-dumbbells, haholo-holo mefuta e 'maloa bakeng sa lihlopha tse fapaneng tsa mesifa. Leha e na le lebitso, pelo e jereng lenaneong e bonolo haholo, empa boitlhakiso ba matla bo na le mofufutso o motle. Bakeng sa ts'ebetso e kholo Bob Harper o kenyelelitsoe lenaneong lena le boitlhakisong ba 'mele, e lumellang tsitsipano e phahameng ea mesifa khutso ea 'mele.
Koetliso ea bobeli, eo e leng karolo ea Ultimate Cardio Body, e bitsoa Glute Challenge. Hona ke mmele o mokhuts'oane o motsotso o 10: letheka le maraho. Haeba u batla ho etsa file ea hau ea maoto a masesaane le esele e rekereng, ebe o kopanela video ea Glute Challenge. Leha koetliso e le telele haholo ebile e sebetsa hantle. Ho etsa li-dumbbells, ha ho hlokahale.
Ho fihlela sephetho sa boleng, o ka etsa Extreme Cardio Challenge makhetlo a 3-4 ka beke. Kaha lenaneo le kenyelletsa ho ikoetlisa ka matla le ho ikoetlisa, matsatsi a mang o ka etsa koetliso ea ho khutlisa, ka mohlala, yoga kapa Pilates:
- Yoga bakeng sa ho theola boima ba 'mele le Jillian Michaels (Meltdown Yoga)
- Ho otlolla boleng: yoga le Pilates le Janet Jenkins
Melemo le likotsi tsa lenaneo
melemo:
1. Bob Harper o kopanya aerobic le mojaro oa motlakase, e leng tsela e sebetsang ka ho fetesisa ea ho aha mmele o otileng le o nang le lithane. Ho ikoetlisa ka matla ho u thusa ho matlafatsa mesifa le pelo-mojaro - ho chesa mafura.
2. Bob o sebelisa boikoetliso bo sebetsang ka ho fetisisa bakeng sa libaka tsohle tse nang le mathata. U tla sebetsa ka thata mesifa ea matsoho, mpa, lirope, marao, ho li etsa tse tshesane le tse hohelang. Mehato eohle e theko e tlase haholo, ntle le lithapo tse rarahaneng, le motswako oa eona.
3. Ena ke koetliso ea nako, e bolelang hore o tla chesa likhalori tse ngata ketsahalong e ngoe le e ngoe.
4. Lenaneo le kenyelletsa boithuto bo bokhutšoane ba Glute Challenge, bo fanang ka boikoetliso bo sebetsang bakeng sa letheka le maraong.
5. E mong oa banana o bontša mofuta o bonolo oa boikoetliso, ka hona o na le bokhoni ho etsa boikoetliso ka tsela e bonolo.
6. Ho ntlafatsa ts'ebetso ea Bob Harper o sebelisa boikoetliso bo sa fetoheng, boo ho bona u ka khonang le ntle le motsamao o tla fihlela boiteko bo matla ba mesifa.
tlhoka mesola:
1. Lenaneo le na le li-squats tse ngata haholo, mats'oafo, litheko tse amang hampe manonyeletso a mangole a fokolang. Kopanela feela litepising tsa boleng bo holimo 'me u latele ka hloko mokhoa oa ho ikoetlisa.
2. Extreme Cardio Challenge ha se ea ba qalang, hona ke boikoetliso bo matla haholo. Haeba u batla ho ikopanya le Bob, sheba lenaneo la hae le ikhethileng bakeng sa ba qalang: Phetoho ea Moqali oa Boima ba 'mele.
Litlhahlobo lenaneong 'Mele oa ho qetela oa Cardio ke Bob Harper:
Ultimate Cardio Body e ka ba khetho e ntle ho ba batlang mofuta oa ho ikoetlisa bakeng sa 'mele oohle. Matla a litlelase tsa puseletso a teng le boitlhakiso bo hlakileng bo tla thusa ho etsa mmele oa hau ho phethahala.
Bona hape: Kakaretso ea boikoetliso bohle Bob Harper.