Ha ho lisebelisoa? Ha ho bothata. Lekala lena le leng le le leng la 'mele oa maoto le le leng le kenyeletsa mefuta e sa tšoaneng ea boikoetliso ba' mele ho etsa 'mele oa hao ho tloha hloohong ho ea ho menoana. Tse ling tsa ho tsamaea li kenyeletsa ho qhomela ha plyometric le tse ling tse matla haholo. Fetola mekhoa ea ho ikoetlisa ho lumellana le boemo ba hao ba ho ikoetlisa.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang. Koetliso ena ke bakeng sa ho ikoetlisa ka nako e khutšoanyane / e tsoetseng pele.
Thepa e hlokahalang
Setulo, benche kapa mohato
Joang
- Etsa li-exercises bakeng sa nako e behiloeng, tse latellanang, le ho phomola hakhutšoane pakeng tsa
- Etsa potoloho hanngoe bakeng sa ho ikoetlisa metsotso e 10 ho ea ho e 15, o pheta ho fihlela ka makhetlo a tšeletseng bakeng sa ho ikoetlisa nako e telele, e tsoetseng pele haholoanyane
- Eketsa nako ea phomolo e eketsehileng ha ho hlokahala
Ho futhumala : Cardio e khanyang ea leseli bakeng sa metsotso e 3-5
Thuto e entsoeng
- Tsela ea potoloho - Etsa boikoetliso bo bong le bo bong bakeng sa metsotsoana e 30-60, e 'ngoe ka mor'a e' ngoe ka ho phomola hanyenyane lipakeng tsa boikoetliso. Pheta potoloho ho fihlela makhetlo a mararo, ho itšetlehile ka nako ea hau, boemo ba ho ikoetlisa le lipakane.
1 - 1 metsotsoana e meng e sa tšoaneng le Squat Jumps
Squat e tlaase 'me e potlake bakeng sa li-2 hape, joale etsa li- squat tse 2 tse fofang : Fokotsa ka squat ebe o tlōla ka holimo kamoo o ka khonang, o khutlela morao ka squat. Pheta, ho fapanyetsana li-2 hape tsa mosebetsi o mong le o mong.
Reps / Sets / Nako : metsotsoana e 60
Fetola matla: Kahoo squat eohle e phahama ho etsa hore e be thata, etsa squats e tlaase e tlaase ho etsa hore ho be bonolo
2 - 1 Minute Lunges le Plyo Lunges
Mohato o fetele pele ho kena ka leoto le letona, ebe u khutlela morao 'me u tsamaee ka leoto le letšehali. Pheta metsotsoana e 30, u tsamaee ka potlako.
Latela ka li- plum lunges tsa jumping: Qala ka setulong, qhomela holimo 'me u fetole maoto moeeng, u theohele sebakeng se seholo ka maoto. Pheta, u fihle ka leoto le leng pele.
Reps / Sets / Nako : metsotsoana e 60
Phetoho ea matla: Etsa mapaipi a plong ka matla a mangata, matšoafo a matšoafo a se nang matla.
3 - 1 Metsotso ea Likoloto Tse Nang le Pushups
Bakeng sa bere e khahloa , e qhomela fatše ebe e otlolla matsoho ho ea sethaleng. Etsa pushup, mangole kapa menoana, tsamaea matsoho ebe u ema.
Reps / Sets / Nako : metsotsoana e 60
Fetola matla: Eketsa ho fihla qetellong ho eketsa matla
4 - E mong oa ho bolaoa ha Leoto ho Power Hop
Qala ka boima ba leoto le letona le matsoho a totobetseng. Tlhahiso lethekeng ho tlisa molumo o lekanang le fatše ha o phahamisa letsoho le letšehali ka ho toba. Fokotsa leoto le letšehali mme u khumame ka tlung. Pheta metsotsoana e 30 'me u fetole mahlakoreng. Koetliso ena e thatafalletsa haholo ntle le boima, kahoo ikutloe u lokolohile ho e tlohela haeba u se na letho le boima le leshano.
Reps / Sets / Nako : metsotsoana e 30 ka lehlakoreng le leng
Fetola matla: Tlosa ho fofa ho fokotsa matla
5 - Ha Ha Ha Ha Ha Ha Knee Lifts
Lula khahlanong le lebota kapa bolo (ho ikhethela), o khumama ka maqhubu a 90-degree, boima ba lirethe. Ho tšoara boemo, phahamisa leoto le letona ka lisenthimithara tse seng kae ho tloha fatše. Ka tlase ebe o phahamisa leoto le letšehali. Tsoela pele ho fetola leoto le leng le le leng ho lula ka squat.
Reps / Sets / Nako : metsotsoana e 60 ka lehlakoreng le leng
Fetola matla: Ema ka morao metsotsoana e 30 bakeng sa khefu ho fokotsa matla
6 - Litlhōrō tse nang le lintja tse ling
Lula ka mohato kapa molula-setulo, matsoho a le haufi le maotla, mangole a kobehile. Tlosa mohato ebe o khumama likhahla ka ho pata. Ha u ntse u hatella, eketsa leoto le letona, u finyelletse leotoana le letsoho la hao le letšehali. Fela fatše mme u phete ka lehlakoreng le leng, ho fapanyetsana mahlakore bakeng sa metsotsoana e 60.
Reps / Sets / Nako : metsotsoana e 60
Fetola matla: Tlosa lebelo la leoto ka matla a fokolang
7 - li-Burpe
Squat 'me u behe matsoho fatše. Khutsa maoto ka morao karolong ea mapolanka, khutlela maotong hape u eme. Eketsa ho qeta qetellong ka matla a mangata, haeba u lakatsa. Pheta metsotsoana e 60.
Reps / Sets / Nako : metsotsoana e 60
Fetola matla: Tsamaea maotong le ka matla a seng makae, eketsa pushup ka matla a mangata
8 - Triceps Pushups le Side Planks
Sebakeng sa pushup, matsoho a atamelane hammoho, etsa triceps pushup. Ha u ntse u sutumelletsa, potoloha ka ho le letšehali, u nke letsoho le letona molomong oa lehlakore. Potoloha hape bakeng sa pushup e 'ngoe, ebe u etsa pankane e ka lehlakoreng le leng. Pheta, ho fapanyetsana mahlakore bakeng sa metsotsoana e 60.
Reps / Sets / Nako : metsotsoana e 60
Fetola Matla: Etsa ho falla maotong ho fetola.
9 - Borokho le Leg Drops
Sebakeng sa borokho, otlolla leoto le letona ebe u le lahla ka lehlakoreng la lisenthimithara tse seng kae. E khutlisetsa bohareng le ho pheta metsotsoana e 30. Fetola mahlakoreng 'me u phethe boikoetliso ba leoto le leng ka metsotsoana e 30.
Reps / Sets / Nako : metsotsoana e 60
Fetola matla: Koba lengole ho fokotsa matla.