Likoetliso tse 15 tsa Botsitso tse Chesang Sehlopha se seng le se seng se Seholo sa Mesifa (Mmoho le Cardio, Bakeng sa Monate feela)

Mabitso A Makaletseng A Bana

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Letsatsi La Tsoalo:

Romella

Nthomelle Ka Lengolo-Tsoibila Bonts'A Sebakeng Sa Marang-Rang

Libolo tsa botsitso: Ua li tseba, u li sebelisitse, mohlomong u na le lerōle le bokellang kamoreng ea hau e ka tlase hona joale. 'Me leha re na le bonnete ba hore u se u ipabola tsebong ea ho tsitsipana ha bolo, ho na le tse ling tse ngata tseo bolo ea lebopong e ka e etsang. Na e ka u fa matla a hau matsoho ? Ee. Toche ea hau mantlha ? Duh. Chesa tseo li-hammie ? Ua e tseba. Rev up lefu la pelo ? Ruri. Ka tsebo e fokolang, boikoetliso ba bolo ea botsitso bo ka phephetsa sehlopha se seng le se seng se seholo sa mesifa (ha ka nako e le 'ngoe e ntlafatsa ho leka-lekana, ho hokahanya, matla a mantlha, ho feto-fetoha ha maemo le boemo ba hau).

Ho kenyelletsa bolo e tsitsitseng ha u ikoetlisa ho tla u phephetsa ho sebelisa mesifa eo u neng u ke ke ua e sebelisa ka tloaelo, Morgan Kline , mothehi-'moho le COO oa Chesa Boot Camp e re bolella, joalo ka mala a hao a pota-potileng, mesifa e tebileng ea mantlha eo ho tsebahalang ka hore ho thata ho e shebisisa, pelvic le li-extensors tse tlase. Tšebeliso ea mesifa ena e tla ntlafatsa botsitso ba mantlha le ho leka-lekana ha u ntse u eketsa katleho e akaretsang ea boikoetliso ba hau. Le hoja mabitso a eona a fana ka maikutlo a tšehetso ho e-na le matla, lipatlisiso li bontša hore boikoetliso bo etsoang ka bolo ea botsitso bo sebetsa haholo ho feta bo etsoang fatše. E le hore u etse boikoetliso ka bolo ea botsitso, u tlameha ho kopanela le ho arola mesifa e mengata eo ka tloaelo e sa sebelisoeng ho ikoetlisa ka boima ba 'mele. Kahoo ha o ntse o shebane le ho betla li-biceps tseo tse ntle, li-deltoid tsa hau tse ka morao le tsona li sebetsa nako e eketsehileng.

Joang ho Khetha Le tokelo Size Botsitso Ball

Joale, pele u nka pompo eo, u tla batla ho etsa bonnete ba hore u na le boholo bo nepahetseng ba bolo letsohong. Ho etsa joalo, sohle seo u hlokang ho se tseba ke bolelele ba hau. Haeba u le 5'5 kapa ho feta, khomarela bolo ea 55 cm. Haeba u le 5'6 kapa u le molelele, fihlella bolo ea 65 cm. Haeba u feta 6'0 (... overachiever), bolo ea 75 cm ke tsela ea ho tsamaea. Pele o qala, etsa bonnete ba hore bolo ea hau e na le moea o lekaneng ho eona, Kline oa eletsa. E lokela ho tiea ha e theoa empa e se ke ea tlala moea. Haeba u sa tsoa qala ho sebelisa bolo, fumana ho leka-lekana ha hao 'me u qale butle-hobane ha ho letho le hlabisang lihlong ho feta ho phunya mochine oa hau oa bohareng ba mahetla. Fumana sebaka se seholo sa ho tsamaisa bolo hore u phutholohe ho eona. U se ke ua qhomela hantle metsamaong e rarahaneng. Tsepamisa maikutlo ho fumana botsitso pele u leka metsamao efe kapa efe ea bobeli. Ho lula holim'a bolo le ho tsamaisa letheka ho pota-pota ke tsela e molemo ka ho fetisisa ea ho fumana li-bearings tsa hau. Hang ha u ikutloa u sireletsehile, ke nako ea ho fufuleloa.

Qala ka mokhoa ona oa ho ikoetlisa ka mehato e 15 ea botsitso ba bolo e arotsoe ka mekhahlelo e mene e meholo: 'mele o ka tlaase,' mele o ka holimo, oa mantlha le oa cardio (ho eketsa lebelo la pelo ea hau le ho ntša mesifa eo). Qetella makhetlo a 6 ho isa ho a 14 a boikoetliso bo bong le bo bong, ho latela boemo ba hau ba hona joale ba ho ikoetlisa. Ebe u nka pakete ea leqhoa le Advil hobane re tiisa hore u tla e utloa hosane.

Ea qalang: li-reps tse tlase (6 kapa ka tlase)
Hare: Bapalami ba itekanetseng (8-12)
E tsoetseng pele: maemo a phahameng (14+)

LITLHAKISO TSA SEHLOOHO:

1. Botsitso Ball (likgetho tse ling tse ka tlase!)
2. Exercise Mat
3. Setha sa Dumbbell

RELATED: Mokhoa oa ho ikoetlisa oa Mehato e 8 oa Resistance Band O ka Etsa Haholo Kae kapa kae

MOTLATSI MMELE

1. Botsitso Ball Hamstring Curl

Mohato oa 1: Robala ka mokokotlo oa hao, matsoho a hao a shebile fatše. Koba mangole 'me u behe maoto a hao holim'a bolo e tsitsitseng e ka bang bophara ba hip-width.

Mohato oa 2: Penya li-glutes le li-hamstrings ho phahamisa letheka ho tloha fatše ho fihlela 'mele oa hao o etsa mola o otlolohileng oa diagonal ho tloha mahetleng ho ea mangole a hao. Ho kenya letsoho mokokotlong oa hau, otlolla maoto a hao ka ho toba, u phutholla bolo hole le uena. Koba ka mangole ho khutlisetsa bolo ka hare, kaofela ha u ntse u boloka letheka la hao le phahamiselitsoe holimo kamoo u ka khonang. Theola letheka la hao ho khutlela fatše 'me u phete.

2. Botsitso Ball Single Leg Glute Phahamisa

* E sebetsa ka matla, hamstrings, quads le mantlha.

Mohato oa 1: Robala ka mokokotlo oa hao, matsoho a hao a shebile fatše. Koba mangole 'me u behe leoto le le leng holim'a bolo ea botsitso. Romela leoto le leng ka ho toba leholimong.

Mohato oa 2: Ho phunya glute le hamstring, tobetsa ka bolo ho phahamisa letheka ho tloha fatše, ho romela leoto la hao le otlolohileng holimo moeeng. Theolela tlase morao 'me u phete ka lehlakoreng le leng.

3. Botsitso Ball Hamstring Floor Tlanya

* E sebetsa ka matla a hau, li-hamstrings, li-flexible tsa noka le mantlha.

Mohato oa 1: Robala ka mokokotlo oa hao, matsoho a hao a shebile fatše. Ka maoto a hao a otlolohile, beha lirethe tsa hao holim'a bolo 'me u hatelle li-glutes le hamstrings ho phahamisa letheka ho tloha fatše.

Mohato oa 2: Butle-butle leoto la hao le letšehali u le lebise ka thōko ebe u otla serethe sa hao fatše. E khutlisetse sebakeng sa ho qala bolo 'me u fetole mahlakoreng, u suthisetsa leoto la hao le letona ka lehlakoreng ho otla serethe sa hau fatše. Kopanya matsoho, maoto le mokokotlo ho boloka 'mele oohle oa hau o khutsitse ka hohle kamoo ho ka khonehang.

4. Botsitso Ball Squat

* E sebetsa li-quads, glutes, hamstrings, hip flexors le mantlha.

Mohato oa 1: Beha bolo ea botsitso holim'a lerako, u e tšele ka morao (ho lokela ho ba le tsitsipano mona). Ha maoto a hao a arohane hanyane ho feta bophara ba noka, theolela tlase ho squat.

Mohato oa 2: Bolo e tla thella le uena, e fana ka botsitso, kahoo squat fatše ka tlase kamoo ho ka khonehang ho tebisa motsamao. Tobetsa ka lirethe tsa hau ho khutlela sebakeng sa ho qala, ka mafolofolo u hatelle li-glutes ho pholletsa le mokhatlo oohle.

PHAHAMA MMELE

5. Stability Ball Preacher Curls

Mohato oa 1: Qala ka mangole, u behe bolo ea botsitso fatše ka pel'a hao. Itšetlehe ka pele, u behe sefuba le mpa hantle holim'a bolo. Iketsetse fatše 'me u tšoare li-dumbbells tse peli.

Mohato oa 2: Matsoho a hao a otlolohile 'me liatla li shebile ka ntle, hatella litsoe ka bolo 'me u kobehe litšepe ho ea mahetleng a hao. Emisa hanyane ka holimo 'me u theole mokokotlo ho fihlela matsoho a hao a otlolohile ka ho feletseng.

6. Botsitso Ball Chest Tobetsa Locomotive

* E sebetsa ea hau mahetla, triceps, pecs le core.

Mohato oa 1: Ho tšoara dumbbell e le 'ngoe letsohong le leng le le leng maoto a hao a bataletse fatše, beha mokokotlo oa hau fatše holim'a bolo, ue behe pakeng tsa mahetla a mahetla. Ho phutha matsoho a hao ka bophara ba litsoe tsa hau ho tlisa litšepe ka bobeli ho ea fihla mahetleng a hau.

Mohato oa 2: Tobetsa sefubeng sa hao ho phahamisa letsoho la hao le letona ho fihlela le otlolohile, u le boloke le lehetleng la hao. Ka potlako e khutlisetse fatše 'me u fetole, u romele letsoho la hao le letšehali holimo. Pheta ts'ebetso ena ka lebelo le laoloang empa le potlakile ho boloka mesifa le ho chesa sefuba.

7. Botsitso Ball Lula Mahetla Tobetsa

* E sebetsa mahetleng a hau, li-deltoids, li-pecs le mantlha.

Mohato oa 1: Fumana boemo bo botle ba ho lula holim'a bolo ea botsitso, u tšoere dumbbell e le 'ngoe letsohong le leng le le leng. Tlisa boima ba 'mele holimo le ho tsoa ho fihlela likhahla tsa hau li le ka lehlakoreng la 90-degree.

Mohato oa 2: Ho kenya letsoho mokokotlong oa hau, tobetsa matsoho ka bobeli ho fihlela a otlolohile ebe butle-butle u li khutlisetsa sebakeng sa ho qala.

8. Botsitso Ball Push Up

* Tlhokomeliso ea phephetso! Ho falla hona ke mohato oa ho nyoloha ho tloha ho sutu-up ea hau e tloaelehileng, kahoo e nke butle 'me u etse li-reps tse ngata kamoo ho ka khonehang ka mokhoa o motle. E sebetsa ka li-triceps, li-pecs, mahetla, mokokotlo o tlase, li-quads le mantlha.

Mohato oa 1: Qala ka boemo ba push-up le bolo e tsitsitseng haufi le maoto a hau. Beha litlhōrō tsa maoto a hao holim'a bolo 'me u fetole kamoo ho hlokahalang kateng e le hore' mele oa hau o tsamaee ka tsela e otlolohileng.

Mohato oa 2: Beha likhahla tsa hau li le haufi le sefuba sa hau, lokolla 'mele oa hau o ka holimo fatše' me u hatelle morao ho latela motsamao o tloaelehileng oa ho sutumetsa. E nke butle 'me u tsepamise maikutlo ho fumana sefuba sa hau haufi le fatše kamoo ho ka khonehang.

MOHLOMI

9. Botsitso Ball Pike

Mohato oa 1: Qala ka boemo ba push-up le bolo e tsitsitseng haufi le maoto a hau. Beha litlhōrō tsa maoto a hao holim'a bolo 'me u fetole kamoo ho hlokahalang kateng e le hore' mele oa hau o tsamaee ka tsela e otlolohileng.

Mohato oa 2: Kopanya mokokotlo oa hau ho phahamisetsa letheka la hau holimo moeeng ha ka nako e le 'ngoe u pitikisa bolo ho ea bohareng ba hau. Khutlela fatše ho fihlela u khutlela sebakeng sa ho qala 'me u phete.

10. Botsitso Ball V-Up

*E sebetsa rectus abdominis ea hau le mpa e fetang.

Mohato oa 1: Qala ka mokokotlong oa hau ka bolo ea botsitso e behiloeng pakeng tsa maoto a hau. Petetsa bolo 'me u phahamisetse maoto a hau holimo moeeng, ka nako e le 'ngoe u pikitla matsoho ka pele.

Mohato oa 2: Tšoara bolo ka matsoho 'me butle u theole maoto le matsoho fatše ho fihlela bolo e ama fatše ka mor'a hlooho ea hau. Pheta ts'ebetso ena, u fetola sebaka sa bolo pakeng tsa maoto le matsoho nako le nako u sebelisa metsamao e liehang, e laoloang.

11. Botsitso Ball Ab Rollout

*E sebetsa rectus abdominis, obliques le mokokotlo o tlase.

Mohato oa 1: Qala ka mangole a hao ka bolo ea botsitso ka pel'a hao. Kopanya matsoho a hau 'me u leme matsoho a hau a pele ka thata ka har'a bolo ea botsitso.

Mohato oa 2: Tlosa matsoho a hau butle-butle, u phutholla bolo ho fihlela likhama tsa hau li lumellana le litempele tsa hau ha ka nako e le 'ngoe u theola le ho lelefatsa torso ea hau. Kenya letsoho la hau la mantlha ho u thusa ho khutlisa bolo ho khutlela moo u qalang teng.

12. Botsitso Ball Libaesekele

*E sebetsa rectus abdominis ea hau, mpa e fetang, obliques le quads.

Mohato oa 1: Qala ka mokokotlong oa hau ka bolo ea botsitso e behiloeng ka mokhoa o sireletsehileng pakeng tsa maoto a hau. Phahamisa maoto a hao 'me u khumame mangole ho fihlela a fihla lehlakoreng la 90-degree. Kopanya menoana ea hau 'me u behe matsoho ka mor'a molala oa hau.

Mohato oa 2: Ho boloka tsitsipano ka bolo, butle-butle kenya lengole la hao le letona ha u ntse u phunya setsoe sa hao se letšehali holimo le holimo ho kopana le eona. Khutlela morao ho ea sebakeng sa ho qala ho tsosolosa le ho pheta ka lehlakoreng le leng.

13. Botsitso Ball Hlohlelletsa Pitsa

*E sebetsa rectus abdominis, obliques le mesifa ea mokokotlo e tsitsisa.

Mohato oa 1: Qala ka mangole a hao ka bolo ea botsitso ka pel'a hao. Kopanya matsoho a hau 'me u leme matsoho a hau a pele ka thata ka har'a bolo ea botsitso e le hore' mele oa hau o be moleng oa diagonal.

Mohato oa 2: Ha u hatella litsoe tsa hau ka har'a bolo, qala ho phutha bolo butle butle joalo ka ha eka u hlohlelletsa pitsa. Pheta motsamao ona o ts'oanang ka nako ea ho otla likarolo tsohle tsa mpa ea hau.

CARDIO

14. Botsitso Ball Mountain Climbers

Mohato oa 1: Beha matsoho ka bobeli ka lehlakoreng le leng la bolo ea botsitso ka pel'a hau. Eketsa maoto a hao ka morao ho uena, kahoo u itšetlehile ka bolo sebakeng se phahameng sa mapolanka 'me mokokotlo oa hau o kopane.

Mohato oa 2: Tlisa lengole la hao le letona ho leba bolo ka hohle kamoo u ka khonang. Ka potlako fetola maoto, u hule lengole la hao le letšehali ha u ntse u khutlisetsa leoto la hao le letona morao. Ho boloka letheka la hao fatše le letheka esita le ho matha mangole ka hare le ka ntle, kaofela ha u ntse u boloka botsitso ba hao holim'a bolo ea botsitso.

15. Botsitso Ball Sprinters

*Ena ke mokhoa o motle oa ho pompa lebelo la pelo ea hau (haholo-holo libakeng tse nyane).

Mohato oa 1: U eme moo maoto a hao a arohaneng ka bophara ba noka, tšoara bolo e tsitsitseng 'me ue tšoare ka pel'a sefuba sa hao matsoho a hao a otlolohile.

Mohato oa 2: Phahamisa lengole la hao le letšehali holimo ho leba bolo. Ka potlako theola 'me u fetole, u nyolle lengole la hao le letona ho leba bolo. Tsoela pele motsamao ona ka lebelo le potlakileng, u fetola maoto a hau ha u ntse u boloka sebopeho. U lokela ho tsamaea ka lebelo le potlakileng joalokaha eka u ntse u matha.

RELATED: Likoetliso tse 10 tse pholileng tse ka etsang hore boikoetliso ba hau bo atlehe haholoanyane

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