1 - Moqalo oa Moqalo o Tsamaea ka Cheseho e Tebileng Kampong ea Boot Bootsoa Bohle
'Mele oa Boot Camp o tšoanelehang ke oona o hōlang ka potlako le o tummeng ka ho fetisisa oa boikoetliso boemong bo botle ba ntlo, o nang le libaka tse makholo lefatšeng ka bophara. Boikoetliso bo ikhethang ba boot camp bo kopanyelletsa koetliso ea motho ka bomong ho tsoa litsebi tse nang le tumello, litlhahlobo tsa morao-rao ka mor'a hore a sebetse, le tataiso ea phepo e nepahetseng bakeng sa ho fana ka liphello tsa boleng bo boima. Re mothating oa ho thusa batho ho theola boima ba 'mele le ho etsa liphetoho bophelong ba bona ba nako e telele. Ke qalile k'hamphani ena hobane ke lumela setšoantšong sa kampo ea boot le hore na se ruisa molemo joang ho bareki le barupeli. Ha re batle ho u fa lijo; re batla ho u fa lisebelisoa tsa ho iketsetsa bokamoso bo botle.
Mesebetsi ena e 7 e ntle ho ba qalang leha e le efe ba thahasellang ho ba sebōpeho. Bakeng sa boikoetliso bo bong le bo bong u tla etsa metsotsoana e 40 ea mosebetsi, ebe u qeta metsotsoana e meng ea phomolo pele u qeta ho ikoetlisa. Bakeng sa liphetho tse phahameng u lokela ho feta potolohong eohle ka makhetlo a mararo pele u etsa pholileng e otlollang fatše qetellong.
Mabapi le Mongoli, Bedros Keuilian
Bedros Keuilian ke mothehi le mookameli oa boikokobetso bo ntseng bo hōla ka ho fetisisa boemong ba lefatše bo botle ba boot camp franchise: Fit Boot Camp. Hape ke moemeli ea ka sehloohong oa lefapha la ho ikoetlisa bakeng sa papatso, tsamaiso ea khoebo le nts'etsopele. Li-blogs tsa hae, lihlahisoa, libuka le liketsahalo tse phelang li thusa ba likete tse mashome ba litsebi tsa boikoetliso le beng ba khoebo ho pota lefatše ho haha mekhoa e mengata e matla le e nang le phaello. Bedros o 'nile a hlalosoa e le moeti le setsebi sa Spike TV's Gym Rescue ,' me o boetse o tsejoa e le "Genius e patiloeng" ka mabitso a mangata a maholo ka ho fetisisa indastering ea 'mele ea boikoetliso ho akarelletsa le batho ba tummeng ba rutoang litšoantšong tsa thelevishene.
2 - Triceps Dips
Koetliso ena e bonolo ho e etsa lapeng, feela fumana setulo kapa ntho e tiileng ho e sebelisa. Re ne re sebelisa lebokose la plyo tabeng ena. Qala ka ho lula le lebokose ka mor'a hao le maoto a hao a atolosoa. Beha matsoho ka lebokoseng mme u iphahamise ho fihlela matsoho a otlolohile 'me lirethe tsa hau li u tšehetsa. Butle-butle fatše ho fihlela litlhaka tsa hao li le boima ba 90-degree, ho phefumoloha le ho etsa bonnete ba hore setho sa hau ha se ama fatše. Ipehele morao sebakeng sa pele mme u pheta metsotsoana e 40.
3 - khutlisa Lunge
Qala ka ho ema ka maoto lehetla-bophara bo arohane. Ho sebelisa leoto la hao le letšehali u tla khutlela morao e le hore maoto a hao a be le "V." Butle-butle, o tla khumama ho fihlela bobeli ba litekanyetso tse 90 le lejoe la hau le letšehali ba batla ho ama fatše. hore lengole la hao le ka pele le se ke la ea ka pel'a menoana, empa le lula le mokokotlo oa maqaqailana. Boloka mokokotlo oa hau o tiile 'me o khutlele ho toba. Khutlela sebakeng sa pele le maoto a mang bakeng sa metsotsoana e 40.
4 - Mehato ea morao-rao ea Ups
Koetliso e 'ngoe e bonolo ho e etsa lapeng. Fumana tafoleng e tlaase u sa nahane ho ema kapa u sebelisa litepisi ka tlung ea hau haeba u na le tsona, kapa u ka li etsa fatše.
Ema ka litepisi ho ea ka ho le letona la hao ka maoto lehetla-bophara bo arohane. Tsoela pele ho ea litepisi ho tloha ka lehlakoreng le leng ho otlolla leoto la hao le letona ho tsoa hohle. Tlisetsa lengole la hao le letšehali ho ea ka lengole le phahameng, le le khumame ka lebelo le lekaneng la 90 le ho phunya matsoho. Khutlela morao ho ea pele le maoto a mang bakeng sa metsotsoana e 40.
Leka ho ikoetlisa ka ho eketsehileng U sebelisa lebokose la Plyo kapa Benche
5 - Abs ea baesekele
Hona joale bakeng sa mosebetsi o mong oa basebetsi, u tla bua leshano ka morao fatše le maoto a hau "sebakeng se phahameng sa tafole." Mangole a hao a lokela ho ba ka lebelo la likhato tse 90. Eketsa leoto la hao le letona ka ntle ho 'mele oa hao, etsa bonnete ba hore u le boloke fatše, ha u hula leoto la hao le letšehali haufi le' mele oa hau. Ka nako e ts'oanang sebelisa sekhahla sa hao se fapaneng ho ama lengole. Tsoela pele ka morao le ka morao pakeng tsa mahlakoreng, etsa bonnete ba ho boloka motheo oa hau o tiile metsotsoana e 40.
6 - Plank Plank
Ka mor'a moo re tla nka plank ebe re eketsa ntho e 'ngoe e eketsehileng ho eona. Ho qala, o tla qala ka mangole fatše ebe matsoho a hao a u tšehetsa joalokaha eka u mothating oa ho tlatsa pusong ho tloha mangole. Letsoho le le leng ka nako, itšehlaletse lilheng tsa hao, etsa bonnete ba hore u boloke mokokotlo oa hau o tiile 'me u khutlele ho toba. Khutlela sebakeng sa pele le likarolo tse ling tsa metsotsoana e 40.
Leka ho ikoetlisa haholoanyane-ho matlafatsa >>
7 - Litsela tse phahameng
Boikoetliso bona bo tla eketsa cardio ho tloaelo ea hau ha o ntse o chesa mafura. Qala ka ho ema ka maoto lehetla-bophara bo arohane. U tla tlisa lengole le le leng ho ea koahela bophahamo, ho khumama ka lengole ka mahlakore a 90. Lula u khantšitse menoana ea hau 'me u potlakele ho arohana pakeng tsa maoto ka metsotsoana e 40, u etsa bonnete ba hore u hema ka ho teba ho pholletsa le boikoetliso boo
8 - Ho nyoloha ha Thaba
Ena ke boikoetliso bo bong ba cardio, ke habohlokoa ho kopanya cardio le matla a matla a matla a ho ikoetlisa hammoho bakeng sa mafura a ho qetela a chesang. Qala pele ho pushup, ho etsa bonnete ba hore matsoho le morao li otlolohile. Tlisetsa lengole la hao le letona ho ea ka sefubeng, ho etsa bonnete ba ho boloka motheo o tiile. Hona joale u tla fetola maoto ka potlako, u etse bonnete ba hore u boloke foromo e nepahetseng, metsotsoana e 40.
Na u lakatsa ho feta Cardio? Leka Litlhapi tsena tsa Jump Exercises >>
9 - Hip Flexors (Cool Down)
Ka mor'a ho ikoetlisa hantle ke habohlokoa ho etsa li-exercising tse fokolang fatše ho otlolla mesifa ea hao le ho boloka mali a phallela libakeng tse nepahetseng. Pholileng ena e tla lebisa tlhokomelo ho quads ea hau le maqeba. U tla theoha lengole le le leng ka matsoho a hao u phomola ka lengole ka pel'a hao. Butle-butle u tla itšetleha pele, u otlololle mangole a hao a morao ho fihlela u ikutloa u otlolohile ka pel'a leoto la hao le ka lethekeng. Tšoara metsotso e ka bang 30 ka lehlakoreng le leng.