Ho ikoetlisa ha 'mele ho fokotsa matla, teka-tekano le botsitso ka ho tsepamisa maikutlo mekhoeng ea boetapele le mekhoa ea boipheliso, eo hangata ho leng thata ho e phetha.
Litlhokomelo: Bona ngaka ea hau haeba u e-na le maloetse, likotsi kapa maemo a mang a bophelo.
Thepa e hlokahalang bakeng sa ho ikoetlisa
Bete ea ho ikoetlisa , bolo ea meriana , ho hanyetsa band le li- dumbbells tse fapaneng tse boima
Mokhoa oa ho etsa 'mele o feletseng oa matla, ho leka-lekanya le ho tsitsisa mosebetsi
- Tšoara ka metsotso e 5-10 ea cardio
- Etsa li-exercises holimo ka ho fetisisa, ho fetola boikoetliso bo bong le bo bong bakeng sa lihlopha tse 3 tsa bobeli ba 16.
- Phomola metsotsoana e 30-60 pakeng tsa lisebelisoa.
- Bakeng sa ho ikoetlisa hakhutšoanyane, etsa li-1-2 tsa lihlopha tse ling tsa boikoetliso.
- Fetola ho latela boemo ba hao ba ho ikoetlisa 'me u qobe ho ikoetlisa ho bakang bohloko kapa bo sa thabiseng
1 - Superset 1: Qala ka Lung
Ho futhumala ka matšoafo ho tloha ka lehlakoreng le leng, ho lula setulong le ho khumama ka morao. Khuta hape ka li-16 tse khutlang (1 rep e akarelletsa mahlakoreng a letona le a letšehali)
2 - Superset 1: Lehlakore le lehlakoreng le kopane le Med Ball
Lehlakoreng le leng Lunge le Med Ball
Tšoara bolo ea bo-meriana kapa boima ba 'mele (8-10 lbs)' me u be le lunge ho tloha ka lehlakoreng le leng, u nke bolo ea meriana fatše nakong ea moeli ka mong. Etsa boima ba hau lirethe 'me u kopanele ho abs ho sireletsa mokokotlo o ka tlase. Khuta hape bakeng sa li-16 hape.
Pheta ho Superset 1 bakeng sa Setshosa tse 3
3 - Superset 2: Qala ka Plie Squats le Leg Press
Tšoara litekanyo tse boima liateng tse ka holimo 'me u nke maoto ka ntle, menoana e ka bang ka mahlakore a 45. Ka tlaase ho squat , u boloke mangole a hau tumellanong le menoana. Tšoara ka lirethe ho ema le ho pheta-pheta li-16 hape.
4 - Superset 2: Mpala Penya holim'a Ball
E mong oa Leg o hatella ho Ball
Qala ka boemong bo sekametseng ho bolo, mabitso a kobehile 'me a tšoere leboteng bakeng sa tekano. Tsamaea ka leoto le letšehali ka pel'a hao, serethe fatše 'me u phunyeletse serethe sa leoto le letona ho sutumetsa bolo. Fela fatše mme u phete hape ka makhetlo a 16 ho leoto le leng le le leng.
Pheta Superset 2 bakeng sa lihlopha tse 3
5 - Superset 3: Qala ka Squats
Squeeze bolo ea meriana lipakeng tsa mangole ha u ntse u etsa li-squats tse 16, u boloka boima ba tsona lirethe.
6 - Superset 3: Li-Legged squats e le 'ngoe
Beha bolo ea boikoetliso ka morao ka morao ho marako. Phahamisa leoto le letšehali ka lisenthimithara tse 'maloa fatše' me u theohele ka squat . Phunya serethe ho emisa le ho pheta-pheta li-16 hape ka leoto le leng le le leng. Eketsa litebelisoa ka matla a mangata haeba ho le joalo.
Pheta ho 3 setssetsi sa Superset.
7 - Superset 4: Qala ka Mehato ea Squats
Tšoara sehlopha sa ho hanyetsa tlas'a maoto le mohato o kenang ka squat , ho boloka tsitsipano holim'a sehlopha. Tsamaisa maoto ha u ntse u ema 'me u pheta mehato e le' ngoe ea 8 ho le letona le mehato e 8 ho ea ka ho le letšehali.
8 - Superset 4: Li-Legged Deadlifts tse le 'ngoe
Nka leoto le le leng ka morao ho uena, u phomole ka menoana 'me u tšoare boima bo boima matsohong ka bobeli. Tlhahiso ho tloha lethekeng 'me u boloke sefahleho se otlolohile ha u theola boima ba' mele 'me u phahamisa leoto le ka morao ho fihlela ho e-na le mola o otlolohileng ho tloha ho folisa ho ea holimo. Ka tlaase le ho pheta-pheta 16 ho khutla pele u fetola mahlakoreng.
Pheta Superset 4 bakeng sa li-3.
9 - Superset 5: Qala ka Pullovers
Thetsa borokho boemong ba bolo ea boima bo boima matsohong ka bobeli. Ka matsoho a otlolohileng (likhahla tse fokolang hantle), butle butle ho theola boima ba hlooho, ho feta feela ho fetoha ha maemo ho lumella. Finyella ka morao ho hula boima ebe o pheta hape ka makhetlo a 16.
10 - Superset 5: Dumbbell Melao
Tsamaea leoto le letšehali ka leoto le ka letsohong le letšehali hore u tšehe. Koahela ka boima bo boima ka letsohong le letona 'me u khumamele sefahleho, u rorise letsoho ho fihlela boemong bo phahameng. Fela fatše mme u phete hape ka 16 ho khutlela letsohong ka leng.
Pheta Superset 5 bakeng sa li-3.
11 - Pushups
Etsa lihlopha tse 3 tsa pushups tse 16 bolo kapa fatše.
12 - Superset 6: Qala ka ho hlahisa hamorao
Phahamisa Hamorao ka letsoho
Lula holim'a bolo e nang le lisebelisoa tse bohareng le likhahla tse otlolohileng. Phahamisa matsoho mahlakoreng, u ba phahamise maemong a mahetla ha u ntse u boloka likhahla li kobehile. Sheba ka tlaase mme u phete hape ka makhetlo a 16.
13 - Superset 6: Phahama ka morao
Tšoara boima ka letsohong le letšehali 'me u khumame, u boloke sefahleho se sefahleho' me u se ke ua kena ka hare. Ho boloka botebo bo fokolang ka setulong, phahamisetsa letsoho le otlolohileng ho ea lehetleng. Fela fatše mme u phete hape ka 16 ho khutlela letsohong ka leng.
Pheta Superset 6 bakeng sa li-3.
14 - Superset 7: Qala ka Triceps Pushups
Beha bolo ka tlas'a mahetla a ka holimo mme u beha matsoho ka mokhoa o moqotetsane fatše. Ha ho etsoa ponahalo ea bonono, khumama likhahla 'me u theohele pushup , u boloke' mele o otlolohile. Khutlela morao 'me u phete hape li-16 hape.
15 - Superset 7: Moleli Curls
Itšetleha khahlanong le bolo 'me u tšoare lisebelisoa tse bohareng le likhahla tse tšehetsoeng bolo. Fokotsa litebelisoa fatše 'me u li khutlisetse ho pota-pota likoloto tse 16.
Pheta Superset 7 bakeng sa li-3.