Na u phathahane ho ikoetlisa? Ho bonolo ho ikutloa ka tsela eo, haholo-holo haeba o leka ho latela litaelo tsa boikoetliso, e leng se bontšang hore hora e le letsatsi ka matsatsi a mangata a beke. Leha ho le joalo, litsebi li fumane hore ho sebetsa ka nakoana, metsotso e peli kapa e meraro ka metsotso e 10 ka letsatsi, ka mohlala, e ka ba e sebetsang hantle ha e ntse e sebetsa nako e telele. Senotlolo ke ho tsepamisa mohopolo ho matla le ho sebelisa nako ea hau ka bohlale.
Kahoo u eketsa matla hakae mosebetsing oa hau? Leka mesebetsi e nang le tšusumetso e phahameng joaloka ho tsota, ho qhaqha thapo kapa plyometrics . Haeba tšusumetso e phahameng e se ntho ea hao, u ka fumana mosebetsi o moholo oa ho ikoetlisa o tlaase . Ntho ea bohlokoa ke ho leka lik'hemik'hale ho susumelletsa ho sebetsa sehlopha se fetang se le seng sa mesifa kapa, haeba u etsa molumo o tlaase oa cardio, lebelo, le mokoloko oa ho sisinyeha ho tla etsa hore pelo ea hau e fokotsehe.
Mehlala e latelang e fana ka mehopolo e sa tšoaneng ea cardio le matla bakeng sa ho sebelisa nako ea hau haholo. Hopola, palo ea lik'hilojule tseo u li chesang e itšetlehile ka lintlha tse ngata tse kang lilemo tsa hau, boima ba 'mele,' mele oa hau, boima ba 'mele le ho feta, kahoo e ke ke ea e-ba lik'hilojule tse 100 bakeng sa motho ka mong.
Ntlha e 'ngoe: Mantsoe a futhumetseng a ho sebetsa hona a khutšoanyane mme o ka hloka nako e eketsehileng ho etsa hore' mele oa hao o itokisetse ho ikoetlisa ho qoba kotsi . Ikutloe u lokolohile ho eketsa nako e futhumetseng mme u se ke ua lebala ho phola le ho otlolla ka mor'a hore u ikoetlise.
10-Minute Cardio Blast
E le hore u sebetse hantle ka metsotso e 10, u tla tlameha ho sebetsa ka thata. Etsa bonnete ba hore o futhumetse pele o ikoetlisa ka matla mme o etsa boikoetliso bo bong le bo bong ka thata le ka potlako kamoo u ka khonang, ho boloka foromo e ntle. Leka mekhoa ena ea ho phatloha ha cardio ea metsotso e 10.
- Metsotso e 1 - Tsamaea kapele kapa u tsamaee sebakeng se seng
- Metsotso e 1 - Leseli le khanyang kapa le ka ntle, le tsamaisa matsoho le ho theoha
- Metsotso e 1 - Jumping jacks
- Metsotsoana e 30 - Ho fofa nako e telele - emela ka pele, ho theoha ka maoto ka bobeli, hoteleha le ho qhomela morao
- Metsotsoana e 30 - Jog sebakeng
- Metsotsoana e 30 - ho fofa nako e telele
- Metsotsoana e 30 - March sebakeng se seng
- Metsotsoana e 30 - li-Burpe
- Metsotsoana e 30 - ba hloang lithaba
- Metsotsoana e 30 - March sebakeng se seng
- Metsotsoana e 30 - li-Burpe
- Metsotsoana e 30 - March sebakeng se seng
- Metsotsoana e 30 - Jog sebakeng
- Metsotso e 1 ea squat e fofa
- Metsotso e 1 - Ho tsamaea butle ho ea pele ho pholile
10-Minute Sprint HIIT Workout
Ho matha ke ketsahalo e 'ngoe e ka chesang lik'hilojule' me, haeba u e-na le metsotso e 10 feela, u ka chesa lik'hilojule tse ngata ka ho leka koetliso e nyane ea nako e phahameng . Koetliso ena e kenyeletsa lebelo le lekhutšoanyane le lebelo leo butle-butle le nyolohang ho fihlela, qetellong ea ho ikoetlisa, o tla ba ho tsoa hohle. Ha u rate ho matha? Leka ho letsa leralleng kapa ho potlakela ho tsamaea.
- Metsotso e 1 - Tsamaea kapele kapa u tsamaee sebakeng se seng
- Metsotso e 1 - Qala jog e nyenyane ho etsa hore 'mele oa hau o futhumetse haholoanyane
- Metsotso e 1 - High Knee Jogs - Jog, o phahamisetsa mangole a hao holimo ho ea ka bophara
- Metsotsoana e 30 - Eketsa lebelo la hao e le hore u se u le haufi le Moeli oa 6-7 ho Sekhahla sena sa Phatlalatso se Nkiloeng
- Metsotsoana e 30 - Jog kapa tsamaea
- Metsotsoana e 30 - Joale matha ho Level 8 ho PE Scale
- Metsotsoana e 30 - Jog kapa tsamaea
- Metsotsoana e 30 - Matha ka potlako ho feta nako ea ho qetela ea mosebetsi
- Metsotsoana e 30 - Jog kapa tsamaea
- Metsotsoana e 30 - Matha ka lebelo le le leng kapa ka potlako ho feta nako e fetileng
- Metsotsoana e 30 - Jog kapa tsamaea
- Metsotso e 1 - Sprint ka potlako kamoo u ka khonang, tsohle ntle
- Metsotso e 1 - Slow Jog
- Metsotso e 1 - Tsamaea ho ea pholile
Hape
10-Minute Jumprope Mosebetsi oa Potoloho
Ho ropa thapo ke tsela e ntle ea ho chesa lik'hilojule tse ngata, empa ho thata haholo ho qhomela thapo ka nako e telele esita le ka metsotsoana e seng mekae, haholo-holo haeba u se u sa sebetse. Ke rata ho etsa nako, ho qhaqha thapo ka nako e ka bang 30 kapa metsotsoana ebe ke tsamaea kapa ke tsamaea sebakeng se pakeng tsa ho qhomela. Seo se etsa hore 'mele oa hau o phomole ha o ntse o chesa mega lik'hilojule.
- Metsotso e 1 - Tsamaea ka maoto kapa u tsamaee sebakeng se le seng ho ea futhumala
- Metsotso e 1 - Leseli le khanyang sebakeng se tsamaisang matsoho le ho theoha
- Metsotsoana e 30 - Thapo ea Jump
- Metsotsoana e 30 - Jog kapa o tsamaee sebakeng seo
- Metsotsoana e 30 - Thapo ea Jump
- Metsotsoana e 30 - Jog kapa o tsamaee sebakeng seo
- Metsotsoana e 30 - Thapo ea Jump
- Metsotsoana e 30 - Jog kapa o tsamaee sebakeng seo
- Metsotsoana e 30 - Thapo ea Jump
- Metsotsoana e 30 - Jog kapa o tsamaee sebakeng seo
- Metsotsoana e 30 - Thapo ea Jump
- Metsotsoana e 30 - Jog kapa o tsamaee sebakeng seo
- Metsotso e 1 - Thapo ea Jump ka potlako kamoo u ka khonang
- Metsotso e 1 - Jog kapa tsamaea sebakeng se seng
- Metsotso e 1 - Tsamaea ho ea pholile
Tlhahlobo e fokolang ea metsotso e 10 ea Minute
Ha ho hlokahale hore u mathe, u se ke ua hlola u e-ea, u se ke ua qhomela le ho oela haeba u batla ho fumana mosebetsi o moholo. Ho na le lithane tse ngata tsa ho ikoetlisa tseo u ka li etsang tse sa akarelletseng ho qhomela ho hang, joalo ka tse ling tsa litlhahlobo tse thathamisitsoeng ka tlase. Leka tsena li tsamaee, li tsamaee ka potlako kamoo u ka khonang 'me u fumane mekhoa e kholo ka ho fetisisa eo u ka e etsang bakeng sa khalori e kholo.
- Metsotso e 1 - Mohato oa ho ama-Tsamaea ka lehlakoreng le leng, o otlolla matsoho hore a futhumetse
- Metsotso e 1 - Med Ball Knee Lifts - Tšoara moriri ka holimo 'me u kene ka tsela e' ngoe, u tlise bolo ho ea fihla ka lengole
- Metsotso e 1 - Squat 'me u roale le Med Ball - Squat' me u ame fatše fatše, ema 'me u hlase boima bo ka holimo
- Metsotso e 1 - Squat Kicks - Squat 'me, ha u ntse u hatella, tloha ka leoto le letona. Ho khaola ka tsela e 'ngoe le leoto le leng le le leng.
- Metsotso e 1 - Li-lung le mahlakoreng le mahlakoreng - Pivot ho ea ka ho le letona, otlolla leoto le letšehali ka ho toba ha a ntse a otla ka letsoho le letona. Fetola mahlakore 'me u phete.
- Metsotso e 1 - Li-Jack-Low Impact Jacks - Tsamaea leoto le letona ka lehlakoreng ebe o supa letsoho le letona le holimo. Etsa ka ho le letšehali 'me u phete.
- Metsotso e 1 - Litlhapi tse otlolohileng tsa leg Leg - Phahamisa leoto le letona ka ho toba 'me u pota-potile letsoho le letona ho pota-pota le ho theoha ho ea ka menoana. Pheta ka lehlakoreng le leng, o fetola.
- Metsotso e 1 - Puddle Jumpers - Tlosa leoto le letona ha u tsoa leoto le letšehali ka bophara kamoo u ka khonang, matsoho a maholo. Mohato o siea leoto ebe o pheta ka lehlakoreng le leng.
- Metsotso e 1 - Lehlakoreng le lehlakoreng, Kick Side - Ho tsamaea ka lengole ho ea ka lehlakoreng ha u ntse u tlisa setsoe ho ea ka lengole. Ema leoto le letšehali mme u fetise boima ka leoto le letšehali ha u ntse u phallela ka lehlakore. Metsotsoana e 30 ka letsohong le letona 'me joale oa tsamaea.
- Metsotso e 1 - Litlhapi tsa ho jara - Squat fatše 'me u tsamaee matsoho ka har'a mapolanka. Etsa pushup (ho ikhethela), tsamaea matsoho ebe u ema.
- Metsotso e 1 - Tsamaea ho ea pholile
10-Minute Home Mosebetsi oa Potoloho oa Potoloho
Cardio hase eona feela tsela ea ho chesa lik'hilojule tse ngata. Mesebetsi ea koetliso ea matla, haholo ha e etsoa ka mokhoa oa potoloho , e ka chesa lik'hilojule tse ling tse tebileng.
Bakeng sa ho ikoetlisa ka tlaase, etsa mosebetsi o mong le o mong bakeng sa metsotsoana e ka bang 30-60 kapa mokhathala pele u fetela pele ho boikoetliso bo fokolang kapa u sa phomole. Sebelisa boima bo lekaneng ba hore u tobane le bothata ba mosebetsi o mong le o mong.
- Lihlopha
- Split Squat
- Tekano ea Boima ba Boima ba Squat
- Litlhapi tse shoeleng
- Li-push up
- Moriana o le mong o omeletsoe holim'a marako
- Mohato oa Knee oa Tšebeliso
- Litlhaselo tse tebileng
- Sesole sa Hammer le Power Squat
- Planks With Knee Bends
Boikoetliso ba Potoloho ea 'Mele oa boima ba' mele oa bo-10
Esita le haeba o se na lisebelisoa, o ka chesa lik'hilojule ka 'mele oa hao feela ha u hanyetsa . Senotlolo sa ho etsa mosebetsi oo ke ho sebetsa ka thata ka hohle kamoo o ka khonang bakeng sa boikoetliso bo bong le bo bong. Leka potoloho e latelang ea 'mele, u etse boikoetliso bo bong le bo bong ka metsotsoana e 30-60' me u tsamaee ka potlako kamoo u ka khonang ka mokhoa o motle.
- Li-squats tse peli tse potlakileng tse nang le li-2 squat jump
- Metsotsoana e 30 mefuta e meng e ka pele ea matšoafo / metsotsoana e 30 liphaephe
- Metsotsoana e 30 e na le likhofu / metsotsoana e 30 e phunya
- Litlhapi Tse Lengoe Tsa Lefu: Leoto le letona
- Litlhapi Tse Lengoe Tsa Lefu: Leoto le letšehali
- Wall Sit With Knee Lifts
- Li-dips le Leg Extensions
- Li-Burpe
- Triceps Pushup le Side Planks
- Borokho bo nang le lejoe la leoto