Tlhahiso ena e tsoetseng pele ea treadmill cardio circuit circuit e senya monotony ea ho sebetsa treadmill ka ho kenya liketso tse sa tšoaneng tsa boikoetliso ba cardio ho sebelisa kettlebell le bolo ea bongaka. Ka kopo kenya sebaka sa sekoti kapa boikoetliso bo bong haeba u sa tloaelane le koetliso ea kettlebell . Ho na le litekanyetso tse bontšang matla a ho sebelisa matla ana a Nts'etsitsoeng le mehlala ea litlhophiso bakeng sa treadmill.
Sebelisa kahlolo ea hau ka ho fetisisa 'me u fetole linomoro ho lumellana le boemo ba hao ba ho ikoetlisa.
Litlhokomelo
Etsa ngaka ea hau pele u leka ho ikoetlisa haeba u na le likotsi leha e le life, maloetse kapa maemo a mang. Koetliso ena ke bakeng sa ho ikoetlisa ka nako e khutšoanyane / e tsoetseng pele.
Thepa e hlokahalang
Treadmill (kapa liketsahalo tse ling tsa cardio), kettlebell (moemeli oa seqhomane se hlokahalang), bolo ea bongaka
Joang
- Etsa likarolo tsa treadmill tse sebetsang ho ea ho Phatlalatso e Patiloeng
- Etsa lipontšo tsa potoloho ea cardio, tse latellanang, ka metsotsoana e 60 kapa nako e telele kamoo u ka khonang
- Fetola ho ikoetlisa ho lumellana le boemo ba hau ba ho ikoetlisa / lipakane le ho eketsa linako tse ling tsa phomolo ha ho hlokahala
- Potoloho e le 1 ke metsotso e 30, pheta-pheta ka metsotso e 60
| Nako | Boima / lebelo | Boiteko bo nahannoeng |
|---|---|---|
Metsotso e 5 | Ho futhumatsa: Lebelo le itekanetseng | Lebelo la 4-5 |
| Thibela 1 - Metsotso e 5 | Treadmill: Lebelo | |
| Metsotso e 1 | Motheo oa ho sebelisa lebelo ( matla a tekanyo ) - Ex, 5.2 mph ka hare ho 1-2% | Nete ea 5 |
| Metsotso e 1 | Eketsa ka lebelo hanyenyane - Ex, 5.4 mph | Tsela ea 5-6 |
| Metsotso e 1 | Eketsa lebelo hape - Ex, 5.6 mph | Lekala la 6-7 |
| Metsotso e 2 | Eketsa lebelo le leng hape: Ex, 5.7-5.8 mph | Nete ea 8 |
| Thibela 2 - Metsotso e 5 | Cardio Potoloho | |
| Metsotso e 1 | Kettlebell Swings Squat, ho nka KB pakeng tsa maoto ha o ntse o boloka mokokotlo o otlolohile. Botlaaseng ba mokhachine o fetola boima ba hau 'me u kene lethekeng ho tlisa boima boemong ba sefuba. Pheta metsotsoana e 60. | Nete ea 7-8 |
| Metsotso e 1 | Pele Kick Lunge Etsa ka leoto le letona, ebe u nka leoto le le leng ka morao ha u fihla fatše ka letsoho. Pheta sepakapaka ka metsotsoana e 30, pheta ka lehlakoreng le leng ka metsotsoana e 30. | Lekala la 6-7 |
| Metsotso e 1 | Ho qeta nako e telele Tsoela pele ho ea kamoo u ka khonang ka maoto ka bobeli, ho theoha ka maoto ka bonolo. Tsoela pele ho marang-rang a mararo (kapa sebaka se seholo seo u nang le sona), retelehela 'me u phete metsotsoana e 60. | Nete ea 7-8 |
| Metsotso e 1 | Squat Circle Circle Etsang moriri oa moriana holimo ka letsohong le letšehali ha u ntse u tsamaea le leoto le letšehali ho ea squat. Tsamaea maoto hape, u potoloha bolo. Khutlela ka lehlakoreng le leng ka metsotsoana e 60. | Nete ea 7-8 |
| Metsotso e 1 | Med Ball Squat le Swing Siretsa ka lehlakoreng le leng, ho phunya bolo pakeng tsa mangole. Tsamaea leoto ka morao ha u ntse u itlama ka boima boima. Khutlela ka lehlakoreng le leng ka metsotsoana e 60. | Nete ea 7-8 |
| Thibela 3 - Metsotso e 5 | Treadmill: Khutsa | |
| Metsotso e 1 | Ntlha ea motheo - Lebelo le lekaneng, lehlakoreng le phahameng - Ex., 4% ea theoha, tsamaea ka 4,5 mph | Nete ea 5 |
| Metsotso e 1 | Ho eketsa hanyenyane-Ex., 5% ea theoha, lebelo le le leng | Tsela ea 5-6 |
| Metsotso e 1 | Ho eketsa hape - Ex, 6%, lebelo le tšoanang | |
| Metsotso e 1 | Ho eketsa hape - Ex, 7%, lebelo le tšoanang | Lekala la 6-7 |
| Metsotso e 1 | Eketsa ts'oaetso, matla a phahameng - Ex. 8-9%, lebelo le tšoanang | Nako ea 7-9 |
| Thibela 4 - Metsotso e 5 | Cardio Potoloho | |
| Metsotso e 1 | Ka lehlakoreng le leng Ho Jumping Lunge Nka leoto le letona ka lehlakoreng le leng 'me u khumama ka letsohong la moqhaqhobe, u ama fatše. Ka potlako fetisetsa maoto moeeng hore o fetele ka lehlakoreng le leng. Tsoela pele ho fetola mahlakore bakeng sa metsotsoana e 60. | Nete ea 7-8 |
| Metsotso e 1 | Li-Burpe Squat fatše 'me u theohele maoto ka morao ka boemong ba lepolanka, otla maoto morao pakeng tsa matsoho le ema. Eketsa ho qeta qetellong ka matla a mangata, haeba u lakatsa. Pheta metsotsoana e 60. | Nako ea 8-9 |
| Metsotso e 1 | Squat le Med Ball Toss Squat ka tlaase kamoo u ka khonang (mangole ka mor'a menoana le ka ntle ho tumellano) mme o ama fatše bolo. Tšoara ka lirethe ho ema ha u ntse u lahlela bolo. Pheta metsotsoana e 60. | Nete ea 7-8 |
| Metsotso e 1 | Squat Jumps Ka tlaase ho squat, mangole ka mor'a menoana, ho senya fatše kamoo u ka khonang kateng. Tloha moeeng, u nke matsoho holimo. Naha ka mangole a bonolo mme u pheta metsotsoana e 60. | Nako ea 8-9 |
| Metsotso e 1 | Tšoaea Squat 'me u tsamaee matsoho ho fihlela u le sethaleng. Etsa pushup (ho ikhethela) ka mangole kapa menoana ebe u khutlela matsoho ho squat ebe u ema. * Ho ikhethela: Ekelletsa ho fihla qetellong ka matla a mangata. Pheta metsotsoana e 60. | Nako ea 8-9 |
| Metsotso e 5 | Theola maikutlo | |
| Kakaretso ea Nako ea ho Sebetsa: | Metsotso e 30 |