Ua tseba hore boikoetliso ke ntho ea bohlokoa haeba u leka ho chesa mafura le ho theola boima ba ' mele hape u tseba hore cardio ke karolo e kholo ea ho etsa joalo.
Ntho e kholo ka cardio ke hore ho na le liqeto tse ngata haholo. Bokhoni ba ho etsa mesebetsi e fapaneng maemong a sa tšoaneng a matla bo bolela hore u na le litsela tse ngata tsa ho fokotsa pelo ea hau le ho chesa lik'hilojule.
E 'ngoe ea tsona ke koetliso e phahameng ea nako ea nako e telele (HIIT).
HIIT workouts e 'nile ea pakoa ho thusa' mele oa hao ho chesa lik'hilojule tse ngata ka nako e tlaase. Ho molemo le ho feta, haeba o sebetsa ka thata, o fumana morao haholo. 'Mele oa hau o chesa lik'hilojule tse ngata ka mor'a ho ikoetlisa ho etsa hore tsamaiso ea hau e khutlele ho tloaelehileng.
Molemo o mong o moholo oa koetliso ea HIIT ke hore ho na le mekhoa e mengata ea ho e etsa, u ka etsa se fapaneng sa ho ikoetlisa sekolo ka beke 'me u se ke ua pheta se tšoanang.
HIIT Basics
HIIT workouts e etselitsoe ho sutumella meeli ea hau, ho u lokolla sebakeng sa hau sa matšeliso bakeng sa nako e khutšoanyane. Ha u theha HIIT workouts, maikutlo a hau a lokela ho ba linthong tse 'nè tsa bohlokoa: Nako, boholo, maqhubu le bolelele ba nako ea ho phomola.
Ka kakaretso, nako ea mosebetsi e lokela ho ba kae kapa kae pakeng tsa metsotsoana e 5 ho isa ho metsotso e 8 ka matla a etsang karolo ea 80 lekholong ho ea ho 95 lekholong ea tekanyo ea pelo ea hau haeba u sebelisa libaka tsa sekhahla sa pelo , kapa ka Level 9-10 ho Tlhaloso ea Phatlalatso e Utloisitsoeng hape e tsejoa e le tekanyo ea hau ea ho ikitlaetsa (RPE).
O nka nako e telele hakae ho phomola pakeng tsa nako e itšetlehile ka boemo ba hao ba ho ikoetlisa le lipakane.
Motho ea tsoetseng pele oa ho ikoetlisa ea batlang phephetso a ka 'na a ba le 2: 1 mosebetsi oa ho phomola karolelano. Seo se bolela hore phomolo e khutšoanyane ho feta mosebetsi o kang oa ho etsa sprint ea metsotso e 1 e lateloa ke phomolo ea metsotso e 30.
Bakeng sa ho ikoetlisa ka thata haholo, karolelano e ka ba 1: 2, e sebetsang ka thata metsotsoana e 30, e lateloa ke metsotso e 1 ea phomolong.
U ka boela ua boloka nako e setseng e tšoana le nako ea mosebetsi.
Ka tsohle tseo u li nahanang, ho na le tse 5 tse fapaneng tsa HIIT tse sebetsang ka tlase tse lumellanang le ho ikoetlisa. Empa, pele o qala, o tla batla ho boloka lintho tse seng kae ka kelellong.
HIIT Precautions
Le hoja melemo ea koetliso ea HIIT e mengata, ho na le litšitiso tsa mofuta ona oa koetliso. Ho sebetsana ka matla haholo ha ho phutholohe, haholo-holo bakeng sa ba qalang, 'me ho etsa ts'ebetso e kholo , ho ikoetlisa haholo, joalo ka tse ling tsa plyometric tse bontšitsoeng mosebetsing, li ka baka kotsi haeba' mele oa hau o sa o loketse.
U lokela ho ba le bonyane libeke tse 'maloa tsa koetliso tlas'a lebanta la hao pele u leka ho sebetsa hantle haholoanyane' me u netefatse hore o etsa se latelang:
- Ho futhumala pele ho mosebetsi . Sena se tla thusa ho boloka kelello le 'mele oa hao ho itokisetsa ho sebetsa le ho thusa ho sireletsa khahlanong le kotsi.
- Lekola matla a hau . Sepheo ke ho sebetsa ka thata ka hohle kamoo o ka khonang bakeng sa nako e fanoeng. Ke ntho e tloaelehileng hore motho a phefumolohe 'me likarolo tse ling li haheane e le hore, qetellong,' mele oa hao o lakatse oksijene. Haeba u ikutloa u le ngata haholo, nka nako e eketsehileng ea ho phomola. Ka mor'a hore u ikoetlise, u tla tseba hore na u ka sutumelletsa 'mele oa hao hakae.
- Tlosa ntho e 'ngoe le e' ngoe e bakang bohloko kapa e sa thabiseng . Ikutloe u lokolohile ho nka mekhoa ea ho sebelisa sebaka haeba ba bang ba sa sebetse bakeng sa hau.
- Feela etsa HIIT ho sebetsa hantle ka makhetlo a mabeli ka beke ho qoba ho fetisa , ho ntša kotsi, kapa ho tsuba.
- Fela ka pholile le tlaase .
Koetliso ea 1: HIIT Low Impact
Lenaneo la pele la thuto ea HIIT ke la hau haeba u batla phetoho e tlaase ea koetliso ea nako. Ha ho na ho qhomela mona, kahoo khetha khetho ena haeba u batla ho phutholoha ho koetliso ea HIIT ka tekanyo e feteletseng ea matla.
Thepa e hlokahalang
Boro ea moriana (li-4-10 lbs)
Joang
- Bontša bonyane ka metsotso e 5 ea cardio.
- Etsa boikoetliso bo bong le bo bong bakeng sa metsotsoana e 60.
- Eketsa matla ka ho sebelisa bolo e boima ka ho fetisisa, ho eketsa mekhoa ea hau ea ho tsamaea kapa, haeba u rata, u phaella ho tlōla ho ea ho ikoetlisa.
- Phomola nako e telele haeba u ikutloa u sa phutholoha.
| Nako | Koetlisa | RPE |
|---|---|---|
| 5 Min | Iphuthumatsa | Ho sebetsa ho Level 5 |
| Metsotso e 1 | Knee e phahamisa ka moriri: Tšoara moriri ka holimo 'me u phahamise lengole le le leng, u phunyeletse bolo ea fatše ho ea fihla ka lengole. Pheta, ho fapanyetsana mahlakore bakeng sa metsotsoana e 60. | Ho sebetsa ho fihlela ho Level -8 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Phala ea moriana e nang le menoana e otlang ka monoana: Leoto le letona le khutlela ka lebaleng le otlolohileng la moriana, thula ka holimo, otla leoto le letona ha u ntse u tlisa moriana ka letsoho. Pheta metsotsoana e 30 'me u fetole mahlakoreng. | Lekala la 6-7 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Metsu ea li-ball ball: Qala ho ea lehlakoreng ha u ntse u potoloha bolo ea boima kapa boima ba 'mele holim'a hlooho le ka lehlakoreng le leng. Etsang selikalikoe morao ha u ntse u kenella. Boima bo lokela ho o fetela ha u ntse u tsoela pele ho feta ha u ntse u khutla. Pheta metsotsoana e 30 ka lehlakoreng le leng. | Level 7 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Med ball squat le ho sesa: Tšoara moriri oa meriana 'me u tsoele ka lehlakoreng le leng ka squat ha u ntse u phunya bolo pakeng tsa mangole. Khutlela morao, o phunya bolo ka holimo. Pheta, ho fapanyetsana mahlakore bakeng sa metsotsoana e 60. | Nete ea 7-8 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Squat e khahla: Squat ka tlase kamoo u ka khonang 'me, ha u eme, khaola leoto le letona. Khuta ka lehlakoreng le letšehali le le leng le le leng ka metsotsoana e 60. | Nete ea 8 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Li-jacks tse fokolang ka lebelo le tlaase ka matsoho a selikalikoe: Qetella ka ho le letona ha u ntse u potoloha matsoho kaholimo. Potoloha matsoho ka tsela e 'ngoe ha u ntse u reteleha' me u tsamaea ka ho le letšehali. Likarolo tse ling ka potlako kamoo u ka khonang ha u ntse u potoloha matsoho ha u ntse u hula mookoli. Pheta metsotsoana e 60. | Nete ea 8 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Leoto le lehlakoreng le phahamisa matsoho ka jack: Squat le phahamisa leoto le letona ka lehlakoreng le leng ha le ntse le potoloha matsoho joaloka jack ea jang. Ka tlaase ho squat, otlolla matsoho ebe o pheta, ho fapanyetsana maoto bakeng sa metsotsoana e 60. | Nete ea 8 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Knee smash: Ka matsoho a ka holimo, boima ba leoto le letona, tlisa lengole le letšehali ha u ntse u hula matsoho. Fela fatše mme o pheta hape, o tsamaea ka potlako kamoo u ka khonang ka metsotsoana e 30 ka lehlakoreng le leng. | Nete ea 8 |
| 30 sec | Mohato o ama kapa o tsamaee sebakeng se seng | Nete ea 5 |
| Metsotso e 1 | Puddlejumpers: Nka mohato o moholo ho le letona ho tlisa matsoho hohle. E-ea ka lehlakoreng le leng 'me u tsoele pele, ka potlako, ka tlaase le ka bophara kamoo o ka khonang. Pheta metsotsoana e 60. | Nete ea 8 |
| Metsotso e 5 | Lula fatše ka lebelo le bonolo | Lebelo la 4 |
| Nako ea ho ithabisa: Metsotso e 23 | ||
Koetliso ea 2: HIIT Tabata Workout
Haeba u batla ntho e khutšoanyane le e matla, Tabata Training ke khetho e ntle. Ka metsotso e 20 feela, o ka otla mechine eohle ea matla a hau, ho kenyelletsa le tsamaiso ea hau ea aerobic le system ea anaerobic ea hau .
Ka ho sebetsa ka thata kamoo o ka khonang ka nako e khutšoanyane, o haha molato oa oksijene o hlokang hore 'mele oa hao o chese lik'hilojule tse ngata ho khutlisa.
Bakeng sa Koetliso ea Tabata, khetha boikoetliso bo phahameng ba ho etsa boipheliso ka metsotsoana e 20. Phomola bakeng sa 10 'me u phete phetoho e tšoanang kapa u etse mohato o fapaneng. U pheta makhetlo a robeli ka kakaretso ea metsotso e 4.
Ho etsa hore mesebetsi ea hau e be bonolo, leka nako e kang Tabata Pro App.
Joang
- Bakeng sa Taba e 'ngoe le e' ngoe, u tla sebelisa mekhoa e 'meli e fapaneng ea ho ikoetlisa, u etse e mong le e mong metsotsoana e 20 ebe u phomola metsotsoana e 10.
- Matla a mangata a teng, ka hona o tla o fumana e le thata ha u fihla qetellong ea Tabata. Ke ntho e tloaelehileng, empa haeba u ikutloa u felile, ikutloe u lokolohile ho nka phomolo e telele.
- Tsamaea kapa u tsamaee sebakeng se le seng hore u hlaphoheloe pakeng tsa Tabata e 'ngoe le e' ngoe u fihle ka tsela e pholileng le e otlolohileng.
| Nako | Koetlisa | RPE |
| Metsotso e 5 | Iphuthumatsa | 5 |
| Tabata 1 | ||
| 20 sec | Phunya ka lehlakoreng le letona ka lehlakoreng le letona / phomolo metsotsoana e 10: Tsoela pele ka leoto le letona 'me ue theolele fatše, u khutlele mokatong o tlase ka leoto le letšehali mme u ama fatše haeba u ka khona. | 6 |
| 20 sec | Sehlopha sa batšoaruoa se oela / phomolo metsotsoana e 10: Ka matsoho ka mor'a hlooho, theohela ka squat ka tlase kamoo u ka khonang. Etsa ka holimo kamoo u ka khonang 'me u tsamaee ka mangole a bonolo ho ea squat. | 7 |
| Pheta ka makhetlo a mangata a 6, ho ikoetlisa ho ikoetlisa | ||
| Phomolo 1 Minute - Tabata 2 | ||
| 20 sec | Li-burpe / phomolo metsotsoana e 10: Squat le ho beha matsoho fatše ka thōko ho maoto. Etsa kapa o khutlela maotong ka sethaleng. Etsa kapa o hata maoto, ema 'me u qhomele (ho ikhethela). | 8 |
| 20 sec | Band Jumping Jacks / Rest 10 metsotsoana: Tšoara lebanta la ho hanyetsa matsoho ka maoto ka makhetlo a mabeli ka holimo. Etsa jack e otlang, e qhomela maoto ka bophara ha u hula sehlopha ho ea ho lats. | 8 |
| Pheta ka makhetlo a mangata a 6, ho ikoetlisa ho ikoetlisa | ||
| Phomolo 1 Minute - Tabata 3 | ||
| 20 sec | Lunge o fofa ka lehlakoreng le letona / phomolo metsotsoana e 10: Qala sebakeng sa lungeli mme u qhomele ka holimo kamoo u ka khonang, o boetse o theohela ka mohahong o nang le leoto le le leng pele. | 7 |
| 20 sec | Mokhukhu a mabeli a holimo / phomotse metsotsoana e 10: Thabang sebakeng se seng, ho tlisetsa mangole holimo. | 7 |
| Pheta ka makhetlo a mangata a 6, ho ikoetlisa ho ikoetlisa | ||
| Metsotso e 5 | Khutsa 'me u otlolle | 4 |
| Kakaretso Nako ea ho Sebetsa - Metsotso e 25 | ||
Koetliso ea 3: HIIT 40/20
Tsela e 'ngoe ea ho fetola Tabata Koetliso ho ntho e ncha ke ho fetola nako. Ketsahalong ena ea 40/20, o khetha ho ikoetlisa ka matla haholo 'me ue etse metsotsoana e 40, u phomole ka 20. U pheta seo, ebang o ikoetlisa ka tsela e tšoanang kapa e fapaneng ka metsotso e 4 kaofela.
Ha u ntse u ikoetlisa, o boetse o tla sebelisa mekhoa e meng ea ho ikoetlisa bakeng sa thibelo e 'ngoe le e' ngoe. Seo se etsa hore ho ikoetlisa ho be monate haholo ho e-na le ho ba le monotone ea boikoetliso bo le bong.
Ikutloe u lokolohile ho nka mekhoa ea ho sebelisa sebaka haeba e sa sebetse bakeng sa hau.
Joang
- Etsa boikoetliso bo bong le bo bong ka metsotsoana e 40, u phomola metsotsoana e 20
- Nka metsotso e le 1 ea phomolo e sebetsang pakeng tsa li-blocks, ho feta haeba u hloka.
- Tlohela liketso leha e le life tse bakang bohloko kapa bo sa thabiseng.
- Etsa bonnete ba hore o fela ka pholile le ho otlolla.
| Nako | Koetlisa / Thibela 1 | RPE |
|---|---|---|
| Metsotso e 5 | Hlahloba ka tsela e bonolo-e itekanetseng | 4-5 |
| 40 sec | Ho qeta nako e telele / phomolo metsotsoana e 20: Maoto a le hammoho, khumama, 'me u qete ho ea fihla moo u ka khonang, u fihle ka squat. Khutlela 'me u phete. | 7-9 |
| 40 sec | Matšoao a phomolo / phomolo metsotsoana e 20: Squat 'me u tsamaee matsoho ka lepolanka (mangole bakeng sa phetoho). Etsa pushup (ho ikhethela), joale tsamaisa matsoho ebe u ema. Kenya ho tlōla ka matla. | 7-9 |
| Pheta-pheta, ho fetola li-exercising | ||
| Phomola metsotso e 1 - Thibela 2 | ||
| 40 sec | Metsotsoana e mehlano ea mapaipi / phomolo: Qala sebakeng sa marulelo 'me u tlōle, u fetole maoto moeeng' me u theohele ka lehlakoreng le leng ka leoto le leng pele. | 7-9 |
| 40 sec | Lehlakoreng le lehlakoreng le phomolo / metsotsoana metsotsoana e 20: Pivotse setopo ka ho le letona ha u ntse u tsamaea ka leoto le letšehali ho khutlela ka lehlakoreng le ho otla letsoho le letšehali ka ho toba. Khutlela ho qala le ho pheta ka lehlakoreng le leng. Kenya ho tlōla ka matla. | 7-9 |
| Pheta-pheta, ho fetola li-exercising | ||
| Phomola 1 metsotso - Thibela 3 | ||
| 40 sec | Ho roala Ups / Rest Rest seconds 20: Emela ka pel'a setha sa hau le squat fatše. Lula holim'a mathe mme u khutlele morao. Ha u sebelisa tsoelo-pele, khutlela morao, emisa 'me u eketsa ho tlōla haeba u lakatsa. | 7-9 |
| 40 sec | Metsotsoana e meng e phahameng / phomotse metsotsoana e mabeli: Emela sebaka, e khumama mangole. | 7-9 |
| Pheta-pheta, ho fetola li-exercising | ||
| Phomola 1 motsotso - Thibela 4 | ||
| 40 sec | Plyo jacks / Rest Rest seconds 20 - Sena se tšoana le jack e fokolang haholo. Etsa maoto ka bophara ebe oe khutlela morao hammoho ha u ntse u potoloha matsoho. | 7-9 |
| 40 sec | Ho nyoloha lithabeng / phomolo metsotsoana e 20 - Fumana fatše ka sethaleng, matsoho a tlas'a mahetla 'me u khumame ka makhetlo ka potlako kamoo u ka khonang. | 7-9 |
| Pheta-pheta, ho fetola li-exercising | ||
| Metsotso e 5 | Khutsa ka tsela e bonolo le e otlolohileng | 3-4 |
| Kakaretso ea nako ea ho sebetsa: Metsotso e 30 | ||
Koetliso ea 4: HIIT - Koetliso e Phahameng ea Potoloho ea Potoloho
Le hoja mosebetsi o fetileng o ne o le cardio, e leng tsela e 'ngoe ea ho fokotseha ha matla ha ho ntse ho e-na le ho ikoetlisa' mele ho na le koetliso e phahameng ea potoloho .
Ka ho ikoetlisa hona, u tla etsa lihlopha tsa mekhoa e matla ea lik'hemik'hale tse etselitsoeng ho sebetsa lihlopha tse ngata tsa mesifa ha u ntse u boloka lebelo la pelo le phahame.
Thepa e hlokahalang
Li-dumbbell tse sa tšoaneng, kettlebell (o ka sebelisa dumbbell haeba o se na kettlebell).
Joang
- Qala ka mofuthu ebe o fetela ka ho ikoetlisa, e mong ka mor'a e 'ngoe, ka ho phomola ha nako e khutšoane haholo.
- Sepheo ke ho boloka sekhahla sa pelo se phahame ka ho khutsufatsa nako e setseng, empa nka nako e eketsehileng haeba u ikutloa u hema haholo.
- E mong le e mong o fallela metsotsoana e 30-60 'me a qetelle a otlolohile.
| Nako | Ketsahalo | RPE |
| Metsotso e 5 | Iphuthumatsa: Cardio | 4 |
| Metsotso e 1 | Khatiso ea Squat: Ho jara litepisi mahetleng, ho theohela tlase kamoo u ka khonang. Ha u ntse u emisa, tobetsa litebelisoa holimo. | 7-9 |
| Metsotso e 1 | Litsela tsa moeli: Ho boloka litebelo, otlolla leoto le letona moleng o ka tlaase, tlhōrō e nang le flat pack le ho hula litekanyo holimo. Khutlela morao 'me u phete ka lehlakoreng le leng. | 7-9 |
| Metsotso e 1 | Squat e kholo le med ball squeeze: Tšoara boto kapa boima ba 'mele' me u nke maoto ka bophara, menoana ka lehlakoreng le leng. Squat mme o penya bolo ea meriana mme u boloke khatello e lekanang le eona ha u ntse u phaphamala li-squat tse 4. Etsa li-squats tse tloaelehileng tse 4 'me u tsoele pele ho fapana pakeng tsa squats le li-squats tse tloaelehileng. | 7-9 |
| Metsotso e 1 | Ho pota-pota li-squat: Nka maoto ka bophara, menoana ka lehlakoreng 'me u tšoare litekanyo tse nang le liatla tse shebaneng le tsona. Squat ka tlase kamoo o ka khonang le ho ema, ho koetlisa litekanyo. U ka phunya maoto ka ntle le ho tsoa ka matla. | 7-9 |
| Metsotso e 1 | Squat ea bokooa ka ho potoloha: Tšoara boima bo boima kapa kettlebell le squat, o nka likhahla ka hare ho mangole. Ha u ntse u hatella, potoloha ka ho le letona, u hatelle boima bo holimo. Pheta ka lehlakoreng le leng. | 7-9 |
| Metsotso e 1 | Motsoako oa sefate sa tšepe: Tšoara litekanyo ka pel'a maotla, phahamisa litekanyo ka ho toba, ebe u li tšela ka mahlakoreng. Ha u ntse u tlisa litekanyo tsa fatše, theolela ka squat. Emang le ho pheta. | 7-9 |
| Metsotso e 1 | Ho senyeha ho fihlela mochine o ka holimo o nang le marulelo: Tšoara litepe 'me, ka mokokotlo o khutšoanyane, o theohele ka sethunya. Ha u ntse u ema, nka litekanyo holimo 'me u li boloke moo, u etse moloko o mong le o mong. | 7-9 |
| Metsotso e 1 | Phunya ka katleho ka katleho ea triceps: Tšoara boima ka matsoho ka bobeli, likhahla tse otlolohileng le boima ba hlooho. Tšoara matsoho ha u ntse u ithaopela ka leoto le letona. Sheba tlaase mme u phete ka ho le letšehali. | 7-9 |
| Metsotso e 1 | Khatiso ea Squat curl: Tšoara litekanyo 'me u eme ka tsela e pota-potileng, leoto le le leng ka lisenthimithara tse seng kae ka mor'a leoto le leng. Squat hohle ho ea tlaase, phunya litekanyo ebe u hatella litekanyo ha u eme. Pheta metsotsoana e 30 ka lehlakoreng le leng. | 7-9 |
| Metsotso e 1 | Overat squat: Tšoara litekanyo tse bobebe 'me u nke letsoho le le leng ka ho toba, u boloke letsoho le leng fatše. Ha u shebile boima ba 'mele' me u boloka sekoti se koaletsoe, se theohele ka squat. Ema 'me u phete metsotsoana e 30 ebe u fetola mahlakoreng. | 7-9 |
| Metsotso e 5 | Khutsa ' me u otlolle | 3-4 |
| Kakaretso ea Nako ea ho Sebetsa: Metsotso e 20 | ||
Koetliso ea 5: HIIT - Boima ba 'mele oa Potoloho ea Potoloho
Ntho ea ho qetela ke mosebetsi o bonolo ka ho fetisisa, mosebetsi oa boima ba 'mele moo ho sa hlokahale sebaka se ngata kapa thepa.
Ka lebaka la seo, matla a ka 'na a e-ba a fokolang ho feta a mang a sebelisoang, kahoo u tlameha ho sebetsa ka thata ho etsa hore pelo ea hau e be e eketsehileng. Ho na le litsela tse 'maloa tsa ho etsa joalo:
- Kenya marotholi a mangata. E kholoanyane ho tsamaea, e matla haholo. Kahoo, re u ntse u etsa boikoetliso ba Line Tap ka tlase. E le ho etsa hore e be matla haholoanyane, squat ka tlase kamoo u ka khonang.
- Kenya mehato e meholo ea matsoho. Mekhoa ea sesole, joaloka lihlopha tse khōlō kapa ho li phahamisa, li ka kenya letsoho ho hongata ho ikoetlisa.
- Kenya mehato e phahameng ea tšusumetso. Tsela e 'ngoe ea ho etsa lintho ka thata ke ho eketsa ho tlōla ho tsona. Ka mohlala, ha u ntse u etsa Knee Smashes kapa Li-Crusches tse emeng, eketsa ho tsuba ho eketsa matla.
Joang
- Hlahloba 'me u etse se seng le se seng ho ikoetlisa ka ho phomola ha nakoana.
- E mong le e mong o fallela metsotsoana e 30-60, o tlohela boikoetliso leha e le bofe bo bakang bohloko kapa bo sa thabiseng.
- Pheta potoloho hanngoe kapa ka makhetlo a mangata kamoo u ratang kateng, o qetella ka pholile le ho otlolla.
| Nako | Ketsahalo | RPE |
| Metsotso e 5 | Mofuthu: Cardio | 4 |
| Metsotso e 1 | Squat ea Burpe: Qala ka setulong 'me u qhomele maotong a sephara se seholo, matsoho. Ka tlaase, rumella maoto hape mme o pheta. | 7-8 |
| Metsotso e 1 | Pushup ho ea lepolanka le lehlakoreng: Sebakeng se pushup, mangole kapa menoana, theohelang ka pushup. Ha o ntse o sutumelletsa morao, o fetola 'mele ho le letona, o nka letsoho le letona molomong oa lehlakore. Pheta morao mme u phete ka lehlakore le leng. | 7-8 |
| Metsotso e 1 | Ho koahela ka lejoe la leoto: Ka mohato kapa bencheng, theohela ka tlaase 'me, ha u ntse u phahamisa, otlolla leoto le letona' me u fihle ka letsohong le letšehali ho ea ka letsoho. Tsamaiso e ka tlaase le e pheta-phetoang, e fapaneng | 7-8 |
| Metsotso e 1 | Ba nyolohelang lithabeng: Sebakeng se seng sa marulelo, matha maoto le ho tsoa kapele kamoo u ka khonang. | 7-8 |
| Metsotso e 1 | Line Taps: Beha boima fatše e le letšoao 'me u qale ka lehlakoreng le leng la boima ba' mele. Squat, ho ama fatše mme o phunyeletsa ka lehlakoreng le leng la boima, ho senya le ho ama fatše. | 7-8 |
| Metsotso e 1 | Knee e senya: Ka matsoho a holimo, boima ba leoto le letona, tlisa lengole le letšehali ha u ntse u hula matsoho. Ka tlase le ho pheta-pheta, u sebelise 'mele o ka holimo le mokokotlo. | 7-8 |
| Metsotso e 1 | Lungelele fihlella: Tsamaea ka pele ho kena ka pel'a ntlo ebe u ama menoana fatše. Potlakela khutlela morao ebe o pheta ka lehlakoreng le leng, o falla kapele kamoo ho khonehang. | 7-8 |
| Metsotso e 1 | Litlhapi tsa crossover tse emeng: Ka matsoho ka mor'a hlooho, fetisa boima ho leoto le letona. Tlisa lengole le letšehali le ho pholletsa le 'mele, o ama lengole ka setsoe se nepahetseng. Pheta metsotsoana e 30 ka lehlakoreng le leng. | 7-8 |
| Metsotso e 1 | Ba hloa mebala ea majoe: Bana ba tšoana le ba hloa lithaba, empa u khumama ka mahlakoreng a ba tlisitseng lihlopha. Tsoela ka potlako kamoo u ka khonang. | 7-8 |
| Metsotso e 1 | Ho phahama ha li-Hip holimo ka leoto: Leshano lehlakoreng la hao le itšetlehile ka forearm le hip, letheka le koahetsoeng. Phahamisa letheka, u khumama mangole fatše. Joale phahamisa leoto le ka holimo ha u nka letsoho le otlolohile. Etsa fatše mme o pheta metsotsoana e 30 ebe o fetola mahlakoreng. | 7-8 |
| Metsotso e 5 | Khutsa 'me u otlolle. | 7-8 |
| Kakaretso ea Nako ea ho Sebetsa: Metsotso e 20 | ||