Mesebetsi ena ea metsotso e 10 ea cardio home circuitout e akarelletsa mekhoa e mengata ea ho ikoetlisa e reretsoeng ho lebisa lihlopha tsohle tsa mesifa ka nako e khutšoanyane, e sebetsang hantle. U tla etsa lipapali tse 10 tse thata, tse ngata tsa tsona li tsamaisana le lihlopha tse fetang 'ngoe tsa mesifa. Tsoela ka potlako ho tloha ho ikoetlisa ho ikoetlisa, empa u lule u e-na le sebōpeho se setle le ho phomola ha u hloka
Litlhokomelo
Sheba ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi, mafu kapa maemo a mang.
Thepa e hlokahalang
Li-dumbbells tse fapaneng tse ngata, mohato kapa sethaleng, le kettlebell (ho ikhethela)
Joang ho:
- Thabisa ka metsotsoana e seng mekae ea molumo o motlakase
- Etsa li-exercises bakeng sa nako e behiloeng, e mong ka mor'a e 'ngoe ka phomolo e fokolang kapa e se nang letho pakeng tsa eona
- Etsa potoloho hang-hang bakeng sa ho ikoetlisa metsotso e 10 kapa ka makhetlo a tšeletseng bakeng sa ho ikoetlisa ka nako e telele le ho feta
- Fetola kapa ho tlōla mekhoa efe kapa efe e bakang bohloko kapa e sa thabiseng. Eketsa nako ea phomolo e eketsehileng haeba u hloka
1 - 1-Minute Press Squat
Mokhoa oa ho qala: Qala ka maoto lehlakoreng-bophara, u tšoere litekanyo feela mahetleng a hau. Ka tlase ho squat, ho romela letheka morao ha u ntse u boloka li-torso li lokile 'me a sa sebelise. Tšoara ka lirethe ho ema. Ha o ntse o emisa, tobetsa litebelisoa holimo, tse lebisang mahetleng. Fokotsa litekanyo le ho pheta squat ka ho hatisa ka holimo.
Reps / Sets / Nako : metsotsoana e 60
2 - Exchange e kholo ea boima ba Squat
Seo u ka se etsang: Nka litekanyo tse ling tsa hao tse boima (kapa u sebelise kettlebell, joalokaha ho bontšoa) 'me u eme ka tsela e pharaletseng, menoana e tlohang ka letsohong le letšehali. Tšoaea fatše, u khumama mangole le menoana, 'me u behe boima bootong. Etsa matsoho mme u ema, u tšoere boima ka lehlakoreng le leng. Pheta metsotso e le 'ngoe.
Reps / Sets / Nako : metsotsoana e 60
3 - Pushups
Mokhoa oa ho qala : Qala matsohong a hao mangole, u beha matsoho fatše ka mahetla-bophara ka ntle, liatla tsa palema. Eketsa maoto ka ho toba, u phomole liotleng tsa hao. Etsa bonnete ba hore matsoho a hau a le tlas'a mahetla (eseng pele). Etsa likhahla, u li lumelle hore li hlahise ka mahlakoreng, 'me li theole' mele oa hao ho fihlela nko e ama fatše. Boloka torso ea hao e tiile 'me u qobe ho qhaqha bohareng kapa ho pikisa letheka. E-ea fatše ho itšusumetsa ho khutlela boemong, ho tsoelapele ho boloka lehare le maoto. Pheta hape u tsamaee ka mangole ha u hloka phetoho.
Reps / Sets / Nako : metsotsoana e 60
4 - Mapolanka ka Knee e kheloha
Joang ho : Qala ka sethaleng, matsoho le menoaneng. Phahamisa leoto le letšehali fatse 'me u khumame ka lengole, ue hulele ka sefubeng. Tšela leoto le letšehali ho feta leoto le letona, tšoara ka bokhutšoanyane, joale u khutlisetse lengole ka sefubeng. Khutlisa leoto le letšehali ka lekarecheng le tletseng ka lehlakoreng le leng. Pheta metsotsoana e 60.
Reps / Sets / Nako : metsotsoana e 60
Pheta Kopano ea 1 kapa makhetlo a mangata, ho itšetlehile ka nako ea hao, boemo ba ho ikoetlisa le lipakane
5 - 1-Minute Split Squat
Seo o ka se etsang : Ema ka maoto a mararo ka pel'a mohato kapa sethaleng 'me u behe leoto le letšehali sethaleng, ebang u phomola ka leoto kapa ka holim'a leoto. U ka 'na ua hloka ho kopa leoto le letona ho ea pele ho etsa bonnete ba hore lengole le ka pele le lula ka mor'a menoana ha u lutse. Ho beha boima ka leoto le ka pele, ho khumama ka mangole le ho theohela ka marulelong ho fihlela lengole le ka pele le ka hoo e ka bang ka lebelo la 90-degree. Phunya serethe ho ema 'me u phete bakeng sa 10-16 ho khutla pele u fetola mahlakoreng.
Reps / Sets / Nako : metsotsoana e 60
6 - Li-Deadlifts
Mokhoa oa ho ema : Ema ka maoto lehlakoreng-bophara, mangole a kobehile hanyenyane 'me a tšoare litekanyo tsa hau tse boima kapa tse boima ka pel'a lirope. Ka morao, mahetla a khutlela morao 'me a se a le sieo, a theoha lethekeng ebe o theola boima ba hau ho latela kamoo u lumellanang le maemo kateng. Tsoha, u penya marotholi. Pheta metsotsoana e 60.
Reps / Sets / Nako : metsotsoana e 60
7 - Row ea Legged One
Joang ho : Tšoara boima ka letsohong le letšehali, 'me u khumame ka lethekeng ho fihlela' mele o moholo o lekana le fatše. Phahamisa leoto le letona ho fihlela ho lekana le letheka. Tšoara leboteng ha ho hlokahala. Hula sekoahelo se letšehali moeeng oa ho roka 'me u theole, u pheta ka lehlakoreng le leng ka metsotsoana e 30.
Reps / Sets / Nako : metsotsoana e 30 ka lehlakoreng le leng
8 - Mohato o Tsoela Pele ho Phatlalatsa Khatiso
Joang ho : Tšoara litekanyo mahetleng 'me u tsamaee mohato o molelele kapa sethaleng ka leoto le letona. Phahamisa lengole le letšehali ha u ntse u hatella litebelisoa. Eba ka leoto le letšehali, joale u nke leoto le letona ka morao, ho theola litekanyo. Ha u ntse u hatela pele ka leoto le letona, koahela litekanyo ho khutlela mahetleng 'me u phete metsotsoana e 30 ka ho le letona le metsotsoana e 30 ka letsohong le letšehali.
Reps / Sets / Nako : metsotsoana e 30 ka lehlakoreng le leng
9 - Curls ea sefate se nang le matla a motlakase
Joang ho : Tšoara litekanyo tse boima matsohong ka bobeli. Etsa likhahla ka morao ha u ntse u senya, u matlafatsa litepisi ho ea ka ho pota-pota ka hamore ha u ntse u robala ka tlase kamoo u ka khonang. Ema ha u ntse u theola litekanyo 'me u pheta metsotsoana e 60.
Reps / Sets / Nako : metsotsoana e 60
10 - Litlhaselo tse ka sehloohong
Joang ho : Sebakeng sa plank, maoto ka bophara, tšoara boima ka letsohong le le leng. Tlisetsa setlolo ka pel'a torso mme u atolose letsoho hore u kene ka morao. Pheta li-kickbacks ha u ntse u e-na le sebaka sa lepolanka ka lehlakore le le leng ka metsotsoana e 30. Pheta ka lehlakoreng le leng ka metsotsoana e 30.
Reps / Sets / Nako : metsotsoana e 30 ka lehlakoreng le leng
Koetliso e latelang: Plank le Knee Bends