Tse ka Hare
Haeba u batla ho theola boima ba 'mele, ntlafatsa' mele oa hau le ho eketsa matla a mesifa, leka rarahaneng Ho fokotsa X-Ntlha ST mokoetlisi Nahesi Crawford. Bakeng sa litlelase ha u hloke lisebelisoa tse eketsehileng - boima ba 'mele oa hau feela le takatso ea ho fihlela sepheo!
Tlhaloso ea lenaneo Weider X-Factor ST
Weider X-Factor ST ke mokhoa o rarahaneng oa boikoetliso bo sebetsang bo tla u thusa ho aha mmele o mosesane le o matla. Lenaneo la libeke tse 8 le kenyelletsa boikoetliso bo sebetsang, matla, aerobic le plyometric bakeng sa phetoho e felletseng ea 'mele oa hau. U tla chesa lik'hilojule, u matlafatse corset ea mesifa le ho haha 'mele oa ho imolla. Ha u hloke lisebelisoa tse eketsehileng le phihlelo e tebileng ea koetliso, lenaneo le loketse mefuta e mengata ea li-fitness buffs.
Ho rarahana ho kenyelletsa 8 tsa motheo tsa boitlhakiso , video e le ’ngoe beke le beke (Beke ea 1, Beke ea 2, Beke ea 3, ..., Beke ea 8). Boikoetliso bo boholo bo nka metsotso e 40, ho kenyelletsa ho futhumatsa le ho otla. Ke tse latelang: Boikoetliso bo fapaneng ba 12 bo phetoa ka mekhahlelo e 'meli, ka mor'a boikoetliso bo bong le bo bong u tla phomola hanyane. Pakeng tsa selikalikoe ho nkoa khefu ea motsotso. Litlelase ha lia khathala, empa li etsa hantle ho fufuleloa. Ka karolelano, lenaneo le le leng le ka chesa lik'hilojule tse 300-350. Ka hona, ka beke e 'ngoe le e' ngoe e latelang ea koetliso e tla ba e rarahaneng haholoanyane.
Ntle le video e ka sehloohong ea metsotso e 40, lenaneo le kenyelletsa Mosebetsi oa bonus oa 4:
- Abs (metsotso e 10)
- Li-Glutes le Lirope (metsotso e 15)
- Kakaretso ea 'mele (20 metsotso)
- Yoga (metsotso e 20)
Mokoetlisi o sebelisa mefuta e fapaneng ea boikoetliso bakeng sa ho matlafatsa mesifa le ho chesa lik'hilojule. Sebelisa tekanyo e lekaneng ea boikoetliso bakeng sa makhapetla, ho kenyelletsa le lepolanka la isometric. Lebelo la lithuto ke cardio e itekanetseng - mojaro ha o na matla, haholo-holo videong ea pele. Butle-butle, matla a tla eketseha, boikoetliso ba plyometric bo eketsoa, empa bekeng ea pele mosebetsi oa lenaneo o tla khoneha ho bohle.
Kemiso ea ho ikoetlisa Weider X-Factor ST
Course Weider X-Factor ST e nka almanaka e seng e loketse ea litlelase. U tla etsa boikoetliso bo bong le bo bong makhetlo a 3-4 ka beke. Ka matsatsi a mang u ka etsa cardio efe kapa efe ka khetho ea hau ea litlelase tsa bonase. Phomolo ea letsatsi le le leng ka beke. Joalokaha u ka bona, lenaneo le nka kemiso ka toka mahala, e nepahetse haholo bakeng sa ba ratang ho kopanya videoframerate e fapaneng.
U emetse lithupelo tse latelang: matšoafo, li-push-ups, li-burpee, li-supermans, mapolanka, marokho a letheka, litebele tsa moriti, pyo, maoto a potlakileng, li-squats tsa leoto le le leng, li-crunches, batho ba hloa lithaba, li-sumo squats, jumping Jacks. Hoo e ka bang boikoetliso bohle bo kenyelletsa phetoho e bonolo le e rarahaneng. Beke e 'ngoe le e 'ngoe eo ue emetseng lithupelo tse rarahaneng le tse matla haholoanyane. Bakeng sa boikoetliso bo bong, u ka hloka ho ema bakeng sa li-pushups, empa ke boikhethelo ka ho feletseng.
Lenaneo le loketse bakeng sa koetliso ea boemo bo mahareng. Haeba u seithuti se tsoetseng pele, tlola boikoetliso ba pele ba 2-3 'me u ee ka kotloloho bekeng ea bone-bohlano. Haeba u moqali, mokhoa o rarahaneng oa Weider X-Factor ST o ka tla hape 'me ka nako e itseng, sebelisa phetoho e nolofalitsoeng ea boikoetliso.
Melemo le mathata a lenaneo:
Melemo ea lenaneo:
- Lenaneo la Weider X-Factor ST le tla u thusa ho chesa lik'hilojule le ho tlosa liponto tse eketsehileng.
- U tla sebetsa ho eketsa matla a mesifa le molumo oa 'mele oohle.
- U ke ke ua hloka lisebelisoa tse ling, boitlhakiso bohle bo etsoa ka boima ba 'mele oa hae.
- Koetliso e fane ka almanaka ea litlelase bakeng sa libeke tse 8.
- Lenaneo ho bonolo haholo ho latela: beke e 'ngoe le e 'ngoe e lumellana le koetliso e le 'ngoe.
- Lenaneo le bonts'a likhetho tse 'maloa tsa boikoetliso tseo u ka li khethang tse u loketseng ho li fetola.
- U tla fumana mojaro oa boleng bo holimo le o fapaneng bakeng sa kutu: mapolanka, Superman, crunchy.
- E rarahaneng e kenyelletsa video ea bonase e khutšoane ea 4: bakeng sa 'mele oohle, ho ea mpeng, ho lirope le marakong, yoga.
- Videoframereng e entsoeng hantle haholo: e nka metsotso e 40, e na le li-circles tse 'maloa, e kenyelletsa boikoetliso ba aerobic le boikoetliso ba matla bakeng sa' mele oohle.
Likotsi tsa lenaneo:
- Eseng cardio e ngata, e tla tlameha ho "fumana" ka lehlakoreng le leng joalokaha ho khothalelitsoe almanakeng ea lihlopha. Ka mohlala, bona: Likoetliso tse 10 tsa lapeng tsa cardio bakeng sa metsotso e 30
- Likoetliso tsohle tse 8 tsa mantlha e hahiloeng holim’a molao-motheo o tšoanangkenyeletsa boitlhakiso bo tšoanang 'me u be le mofuthu o tšoanang hantle oa ho futhumatsa le ho otlolla.
- Lenaneo la mokoetlisi le na le diction e hlakileng, e ka bakang bothata ba ho utloisisa litaelo tsa hae.
- Video ea moralo o itekanetseng: kapa lebitso la boikoetliso kapa stopwatch ha le fanoe.
Tse kang Weider X-Factor ST li loketse bakeng sa ho hlahisa mmele o matla le ho ntlafatsa sebopeho, empa ho boloka livideo tse rarahaneng tse tšoanang nakong ea libeke tse 8 ho kanna ha se be bonolo. Leha ho le joalo, haeba motho ea reriloeng a ka fapanyetsana boikoetliso le mesebetsi e meng (joalokaha ho boletsoe almanakeng), joale u ka kenya thupelo ena ka mokhoa o sireletsehileng lethathamong la hau le "khethoeng".
Bona hape: Ruthless Steve Uria: Boikoetliso bo matla ba 20 bakeng sa ho theola boima ba 'mele.