Mark Lauren ke setsebi se tummeng sa boikoetliso le mokoetlisi oa mabotho a phahameng sechabeng a mabotho a ikhethang a US. O theha boikoetliso bo sebetsang eseng ba ho fokotsa boima ba 'mele feela empa le ba ho ntlafatsa boitokisetso ba ts'ebetso ntle le ho lematsa mokokotlo le mokokotlo.
Tlhaloso ea lenaneo U Gym ea Hao (Mark Lauren)
U Gym ea hau ke koetliso e rarahaneng e khutšoane e nang le boima ba 'mele. Bapala liikoetliso tse 30 tse sebetsang bakeng sa lihlopha tsohle tsa mesifa tse batlang li etsisa motsamao o tloaelehileng le li felletseng ka botlalo. U tla ntlafatsa sebopeho sa hau 'me u ntlafatse boikoetliso ba' mele ka ho ikoetlisa habonolo Mark Lauren. Lenaneo le tla u thusa ho fetola 'mele ka kotsi e nyane ea kotsi le litlamorao tse mpe mokokotlong.
Lenaneo le arotsoe ka mekhahlelo e meraro ea bothata: Novice, Intermediate, Advanced (qalang, bohareng, bo tsoetseng pele). Boemong bo bong le bo bong, ka ho latellana, 'me ho kenyelelitsoe ho ikoetlisa ha khutšoanyane ho 3 Lisebelisoa tse behiloeng ka nako, Lere, Potoloho koetliso ea. Seboka ka seng se kenyelletsa boikoetliso ba 4 bo shebaneng le lihlopha tse fapaneng tsa mesifa.
In Lisebelisoa tsa Nako bakeng sa boikoetliso bo bong le bo bong bo na le moeli oa nako, e ka bang metsotso e 3-4. Ka Ladders thuto e etsahala ka mekhahlelo e 'meli: pele u fapanya boikoetliso ba pele le ba bobeli, ebe ba boraro le ba bone. Mme Koetliso ea Potoloho ke koetliso ea potoloho, moo mefuta eohle e mene ea boikoetliso e fetohang. Re u fa monyetla oa hore u tloaelane le litaba tsa livideo tse kenyellelitsoeng boemong bo bong le bo bong ba mathata:
Boemo ba ho qala - ba qalang (metsotso e 10-15):
- Lisebelisoa tsa Nako: Sumo squats, litsupa, ho hloa lithaba, ho sesa.
- Litepisi: Lunges tse ka morao, lipalo tse 'ne, litsupa, menoana e meholo holimo.
- Koetliso ea potoloho: Li-squats tse Matla, Likhatiso tsa Sesole, Ba sesang ka Potlako, Ba hloang Lithaba.
Lipakeng (metsotso e 15-20):
- Lisebelisoa tsa Nako: Li-squats tse Matla, Likhatiso tsa Sesole, Ba sesang ka Potlako, Ba hloang Lithaba.
- Litepisi: Marang-rang a mahlakoreng, lipolao tse bolaeang tsa Romania, Push Ups, Li-Thumbs Up.
- Koetliso ea potoloho: Star Jumps, Half Dive Bombers, Side V-Ups, Lihlahisoa tsa Hip.
E tsoetse pele - boemo bo tsoetseng pele (metsotso e 20-25):
- Lisebelisoa tsa Nako: Star Jumps, Half Dive Bombers, Side V-Ups, Lihlahisoa tsa Hip.
- Litepisi: Lunge la ka pele, Mohlabani ea leoto le le leng, Domb Bomber, Li-Thumbs Up.
- Koetliso ea potoloho: Iron Mikes, Bouncing Push ups, Jack Knives, Lihlahisoa tsa Hip.
Mohahong ona ho kenyelletsa video e futhumatsang le e futhumetseng le e futhumetseng. Kamehla qala 'me u qete ho ikoetlisa ka ho futhumala le ho fela ka ho otlolla.
Mark Lauren o khothaletsa ho qala ka boemo ba Novice le kamora nts'etsopele ea eona ho ea boemong ba lipakeng. Empa haeba u se u ntse u e-na le boiphihlelo ba ho sebetsa, u ka tlola boemo ba ho kena 'me u otlolohe ho ea bohareng kapa ho ea pele. Sebaka se rarahaneng se loketse bakeng sa maemo ohle a tsebo.
Bakeng sa boikoetliso ha bo hloke lisebelisoa tse ling, lenaneo le sebetsa ka boima ba 'mele oa hae. Nako e khutšoane, e potlakileng ebile e bonolo haholo e tla u thusa ho hlaolela matla a sebetsang le mamello ea ho chesa mafura.
Melemo ea ho ikoetlisa U Le Gym ea Hao:
- U Gym ea Hau - boikoetliso bona bo potlakileng ba 9 ba boikoetliso bo phahameng ba 30 le mosebetsi o atlehang oa 'mele oohle.
- Mark Lauren o fana ka maemo a mararo a bothata bakeng sa maemo a qalang, a mahareng le a tsoetseng pele.
- U tla sebetsa boleng ba 'mele oa hau, u tiise libaka tsa mathata a hau, u tlose mafura a' mele.
- Bakeng sa lihlopha u ke ke ua hloka lisebelisoa tse ling.
- Video ena e nka metsotso e 15-20.
- Ho fapana le tse ling tse ngata tsa ho ikoetlisa, u tla sebetsa boleng, eseng ka lebelo.
- U tla ntlafatsa koetliso ea hau ea 'mele, mosebetsi o felletseng mabapi le mesifa ea mantlha ea' mele, 'mele o holimo le o tlase.
Lenaneo la Mark Lauren le ke ke la u khahlisa ka matla a bohlanya kapa video e entsoeng ka boqhetseke. Empa lithuto tsa mokoetlisi enoa ho theha mmele o matla, o tšoarellang le o rekereng ntle le kotsi ya kotsi.
Bala hape: Pilates bakeng sa maemo a fapaneng Alyona Mondovino.