Ho ikoetlisa ka mahlaseli a maholo / holimo ho etsa hore u sebelise mefuta e fapa-fapaneng ea boikoetliso ba matla a cardio le matla ho eketsa khalori ea hao. Potoloho ka 'ngoe e kenyelletsa menyetla ea 3-4 ea letheka, glutes, lirope, abs le' mele o phahameng o lateloa ke metsotso e 3 ea high-intensity cardio . Tsamaea ka potoloho ka 'ngoe, ka nako e khutšoanyane ea ho ikoetlisa, kapa ka makhetlo a mabeli bakeng sa ho ikoetlisa ka nako e telele le ho feta.
Litlhokomelo
- Fumana tumello ea ngaka haeba u e-na le maemo a meriana kapa likotsi.
- Haeba u se u qalella kapa u sa ikoetlise bonyane likhoeli tse 2-3, qala ka Moqali oa Moqapi / Bohareng ba Potoloho .
Thepa e hlokahalang
Li-dumbbells tse nang le mefuta e sa tšoaneng, li-barbell (u ka sebelisa li-dumbbells e le sebaka se nkeloang sebaka), mohato kapa benche, bolo ea boikoetliso le sehlapa.
Joang
- Qala ka mofuthu oa metsotso e 5 ho isa ho e 10 ea mocheso oa motlakase (ho tsamaea sebakeng se seng, joalo-joalo)
- Etsa potoloho ka 'ngoe, thuto e' ngoe ka mor'a e 'ngoe bakeng sa lipotoloho tse 1-2, phomola ha u hloka.
- Fetola ho ea ka boemo ba hao ba ho ikoetlisa, empa leka ho sebelisa litekanyo tse boima ha u khona.
- Sip metsi nakong ea ho ikoetlisa. Haeba u khathetse, tsamaea sebakeng se seng (u se ke ua khaotsa ho fallela)
- Hlahloba matla a hau mme u tiise hore o lula pakeng tsa lintlheng tsa 4-8.
Potoloho ea 1: Mehato ea Ups
Ema ka morao mohato kapa benche u koahela sehlopha se hanyetsang ka tlase. Beha leoto le letona holim'a mohato, fetisetsa boima ba serethe 'me u suthele, u boloke tsitsipano holim'a sehlopha. Butle-butle khutlela morao 'me u phete ho khutlela morao. Fetola mahlakoreng.
Split Squats
Tšoara boima bo boima 'me u eme hoo e ka bang maoto a mararo kapa maoto ka pel'a mohato kapa sethaleng' me u nke leoto le letšehali hape, u le phomole mohato. Ho khumama mangole ka bobeli 'me u theohele ka marung, u boloke lengole le ka pele ka menoana. Phunya serethe ho ema le ho pheta-pheta li-16 hape. Fetola mahlakoreng.
Plank Knee Etsahale Lebaleng
Ka mangole a hao, beha li-forearme holim'a bolo. Fokotsa mangole 'me u tlise' mele ka sethaleng. Tšoara metsotsoana e 'meli, theola mangole' me u pheta-pheta li-16 hape.
Metsotso e 3 ea High Intensity Cardio
U sebelisa mochine kapa ketsahalo ea khetho ea hau, sebelisa metsotso ea pele ho futhumala ebe u sebetsa ka thata kamoo u ka khonang metsotso e 2.
Likhopolo : metsotso e meraro ea boikoetliso bo le bong ho ena Advanced Advanced Cardio Blast Workout kapa This Low Impact Cardio Blast .
Pheta potoloho e ka holimo kapa u fetele pele ho potoloho e latelang.
Potoloho ea 2: Etsa holimo ho Ball
E-ba sebakeng se sutumetsang ka bolo ka tlas'a litlhaka kapa menoana e boima (e thata). Etsa hore e se ke ea kena le ho khutlela habonolo ha u ntse u khumama likhahla ebe u theohela ho sututsa. Finyella sefuba ho sutumelletsa morao mme o pheta hape ka makhetlo a 16.
Squat With Overhead Press
Ho jara litekanyo ho feta mahetleng, ho theohela ka squat ho khumama mangole ka mor'a menoana. Fokotsa lirethe ho ema morao ha u ntse u sutumella lihlooho holim'a hlooho. Khuta hape bakeng sa li-16 hape.
Li-Crunches tsa Ball
Beha bolo e ka tlaase ho morao 'me u behe matsoho hloohong kapa ka sefubeng. Squeeze the abs ebe o phahamisa maqhubu a lehetleng ho ea ho e-na le mokokotlo. Sheba ka tlaase mme u phete hape ka makhetlo a 16.
3-Minute High Intensity Cardio
U ka etsa boikoetliso bo tšoanang le boo u bo entseng potolohong e fetileng kapa leka mosebetsi o mong kapa mochine o fapaneng.
Sebelisa metsotso ea pele ho futhumatsa mme o sebetse ka thata kamoo u ka khonang metsotso e 2.
Lintlha : Metsotso e 3 ea boikoetliso bo bonts'itsoeng ho Advanced Cardio Blast Workout kapa Low Impact Cardio Blast.
Pheta potoloho e ka holimo kapa u fetele pele ho potoloho e latelang
Potoloho ea 3: Ho koaheloa Knee Mapolanka
Beha litekanyo tse boima fatše ka pel'a hao. Tšoaea fatše, u boloke botšehare le mangole ka mor'a menoana 'me u nke litekanyo ha u ema. Squat ho theoha fatše ho beha litebo fatše ebe o ema. Khuta hape bakeng sa li-16 hape.
Nka maoto ka bophara haeba sena se le thata haholo 'me u tiise hore u sebelisa maoto a hao eseng mokokotlo oa hau.
Barbell Rows
Tšoara li-barbell tse thata kapa li-dumbbells 'me u fetele pele ho li-degree tse ka bang 45, u se ke ua kena le ho khutlela ho toba. Koola likhahla ebe u hula boima boemong ba bothata ba mpa, o penya ka morao. Sheba ka tlaase mme u phete hape ka makhetlo a 16.
Pikes ea Ball
Fumana boemo ba ho sutumetsa ka bolo e tlas'a marang. Etsa boto le ho phahamisa letheka ho ea siling, ho boloka maoto a otlolohile le ho qetella sebakeng sa pike. Khutlela ho qala le ho pheta-pheta li-10 hape.
3-Minute High Intensity Cardio
U ka etsa boikoetliso bo tšoanang le boo u bo entseng potolohong e fetileng kapa leka mosebetsi o mong kapa mochine o fapaneng.
Sebelisa metsotso ea pele ho futhumatsa mme o sebetse ka thata kamoo u ka khonang metsotso e 2.
Likhopolo : Metsotso e 3 ea boikoetliso bo bonts'itsoeng mohato ona ka bohato ba Cardio Exercises kapa Low Impact Cardio Blast.
Pheta potoloho e ka holimo kapa u fetele pele ho potoloho e latelang
Potoloho ea 4: Khutsa Litlhaka tsa Biceps
Lula holim'a bolo 'me u hatele pele ho fihlela o le sekamong. Etsa likhahla ho ea mahetleng 'me u theohe fatše, u pheta-pheta li-16 hape.
Triceps Dips
Lula setulong kapa bencheng le matsoho a haufi le letheka. Phahamisa 'me u nke letheka pele, ka pel'a benche. Koola likhahla mme u theohele fatše ho fihlela liluma li ka bang likhato tse 90. Tlanya li-triceps ho sutumelletsa morao le ho pheta-pheta li-16 hape.
Hape
Knee Tucks
Fumana boemo ba ho sutumetsa ka bolo e tlas'a marang. Etsa boto mme u phunye bolo, u khumama ka sefubeng ha u ntse u penya sefuba. Khutlela ho qala le ho pheta-pheta li-16 hape.
Bonus! 3-Minute High Intensity Cardio
Ena ke bonus ea hau ea cardio haeba u se u le bakeng sa eona. Leka metsotso e meraro ea car-high-intensity cardio, u sebelise metsotso ea pele ho futhumala le metsotso e 2 ea ho qetela ho sebetsa ka thata kamoo u ka khonang.
Pheta potoloho ena kapa u fetele pele ho pholile le ho otlolla .