Ha e hlotsoe: moaho o ipapisitseng le bonono bo tsoakaneng ba libetsa ho tloha Anna Garcia le Phoenix Carnevale

Ho rata ho ikoetlisa ho ipapisitse le bonono bo tsoakaneng ba ntoa? Re u fa sebaka se seng se setle sa Daily Burn ho chesa likhalori le ho ntlafatsa sebopeho. Undefeated - lenaneo la libeke tse tšeletseng tsa kickboxing ho tsoa ho Anna Garcia le Phoenix Carnevale bakeng sa "e sa hlōloeng".

Ho ikoetlisa ho ipapisitse le bonono bo tsoakaneng ba libetsa - mofuta o tsebahalang haholo oa ho ikoetlisa lapeng. Taba ea mantlha, litlelase tsena tsa cardio li sireletsehile bakeng sa manonyeletso ho feta aerobics le plyometric. Taba ea bobeli, ntoa e matlafatsa corset ea mesifa le phello e ntle tsamaisong ea mesifa. Taba ea boraro, ntle le ho chesa likhalori o ntse o sebetsa mesifa ea 'mele o kaholimo le o tlase.

Bakeng sa ho ikoetlisa lapeng re khothaletsa ho sheba sengoloa se latelang:

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  • Mokhoa oa ho khetha lieta tsa ho matha: bukana e felletseng
  • Lepolanka le lehlakoreng la mpa le letheka + likhetho tse 10
  • Tsela ea ho tlosa lehlakore: Melao e 20 e meholo + le mekhoa e metle ea ho ikoetlisa e 20
  • FitnessBlender: ho ikoetlisa ka makhetlo a mararo
  • Fitness-gum - lisebelisoa tsa bohlokoa haholo bakeng sa banana

Tlhaloso e akaretsang ea lenaneo undefeated

Ka lebaka la bohlokoa ba thupelo e ipapisitseng le libetsa tse tsoakaneng tsa ntoa, khamphani ea Daily Burn e ile ea lokolla lenaneo la Undefeated ("E ke keng ea hlola"), e seng e atlehile ho fumana balateli ba pele. Ruta barupeli : Anna Garcia, eo re e tloaetseng lenaneong le matla la Inferno Workout, le Phoenix Carnival, eo e leng setsebi sa lipapali tsa karate, Boxing, Thai Boxing le Brazil JIU-jitsu.

Ka lebaka la mekhoa e fapaneng ea boikoetliso e sebelisitsoeng lenaneong ho tloha Daily Burn, 'mele oa hau le kelello ea hau li ke ke tsa tena. Koetliso e sa hlōloeng ke motswako o moholo oa motsamao oa 'mino o tsoang ntoeng, boikoetliso ba boima ba' mele ho hlahisa 'mele le ho holisa matla, pelo e matla ea ho chesa mafura le ho theola boima ba' mele. Ebile, Daily Burn e fana ka khetho e 'ngoe e sebetsang ea HIIT e ipapisitseng le MMA (li-martial arts) ka ho eketsa litekanyo le cardio.

Ba sa hlōloeng mohahong ona ba kenyelletsa ho ikoetlisa ka makhetlo a 9 bakeng sa metsotso e 20-30. Lihlopha tse matla haholo tse hatisitsoeng ho cardio li lebisa Anna Garcia, video e nang le koetliso ea matla le ho otlolla - Phoenix Carnevale. Leha e le palo e kholo ea boikoetliso bo kopaneng bo tsoang ho libetsa tsa 'mele, ho ikoetlisa ho na le tšusumetso e lekaneng ka likarolo tsa plyometric, ka hona, etsa lieta (Ka mohlala, Phoenix, o ne a sa roala lieta, empa ho molemo ho se e etse).

Lenaneo le etselitsoe boemo ba bohareng bo amehang, haeba o tsepamisa maikutlo ho koetliso e tsoang Phoenix. Video e tsoang ho Anna Garcia eo ho leng thata ho e jarolla, e loketse ebile e tsoetse pele.

Haeba u rata ho kenella lithutong tse tsoakaneng tsa marate kapa u mpa u batla ho sebetsa ka boikoetliso ba 'mele, boikoetliso ba Undefeated bo tla ba tlatsetso e kholo lithutong tsa hau tsa boikoetliso ba banka le lapeng.

Lieta tsa basali tse 20 tse holimo bakeng sa boikoetliso

Sebopeho sa koetliso ha se hlotsoe

Lenaneo le etselitsoe libeke tse 6 tsa lihlopha. Libeke tse peli tsa pele o tla etsa makhetlo a mararo ka beke bakeng sa libeke tse peli - makhetlo a 3 ka beke, libeke tse peli tsa ho qetela - makhetlo a 4 ka beke. Koetliso ha e kenyeletse bothata bo tsoelang pele, empa ka lebaka la phokotso ea palo ea matsatsi beke ka 'ngoe lenaneo le tla tsoelapele ho eketseha.

Karolo e kholo ea koetliso e etsahala ntle le lisebelisoa tse ling, empa livideo tse ling u tla li hloka bakeng sa ho ikoetlisa ka matla. Ho ikoetlisa ka matla ho kopantsoe haholo ka lihlopha tse 'maloa tsa mesifa. Ke ntho e lakatsehang ho ba le lipara tse peli tsa li-dumbbells, tse ka bang 2-2 kg 3-4 kg. mekotla ea libetsa e ke ke ea bitsoa e bonolo, empa hangata mananeo a 'maloa a lekane ho ba tseba hantle.

Kahoo, ba sa hlōloeng lenaneong ba kenyelelitse koetliso e 9 bakeng sa metsotso e 20-30: Ho ikoetlisa ka matla a 4, ho ikoetlisa ha 3 ka pelo le likarolo tsa koetliso ea boima ba 'mele, koetliso e le' ngoe ea pelo le koetliso e le ngoe ho ntlafatsa mokhoa. Ka tlase ke tlhaloso e khuts'oane ea livideo tsohle tse kenyellelitsoeng mohahong oo. Tlhahisoleseling mabapi le boemo ba ho rarahana le palo ea likhalori tse chesitsoeng tse fanoeng ke bangoli.

Ho ikoetlisa le Anna Gracia (koetliso e matla ea pelo):

  • Kick HIIT 1 (Metsotso e 30). Likhalori: 379 kcal. Bothata: phahameng.
  • Kick HIIT 2 (Metsotso e 30). Li-calories: li-calories tse 395. Bothata: phahameng.
  • Cardio Khahla 1 (Metsotso e 30). Li-calories: li-calories tse 426. Bothata: phahameng.
  • Cardio Khahla 2 (Metsotso e 30). Li-calories: li-calories tse 406. Bothata: phahameng.
  • konokono KO (Metsotso e 15). Likhalori: Lik'hilojule tse 220. Bothata: bohareng.

Ho ikoetlisa le Phoenix Carnevale (ho ikoetlisa ka likarolo tsa koetliso ea boima):

  • MMA Meqomo (Metsotso e 20). Likhalori: 276 kcal. Bothata: bohareng.
  • MMA matla (Metsotso e 20). Likhalori: 250 kcal. Bothata: bohareng.
  • MMA Etsa matla (Metsotso e 20). Likhalori: 253 kcal. Bothata: bohareng.
  • MMA Mobility (Metsotso e 24). Lik'halori: lik'hilojule tse 227. Bothata: bonolo.

Dumbbells o hloka feela mananeo MMA matla 'me MMA Etsa matla. Livideo tse ling kaofela ha li na lisebelisoa tsa boima ba 'mele.

Ha ba hlolwe: Mosebetsi oa Kickboxing o Mocha oa Daily Burn

Bona le likoleke tsa rona tse ling:

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