Ka mor'a mokete oa Selemo se Secha, ke nako ea ho itlhokomela. 'Me haeba u khathetse u nkile mananeo a ho ikoetlisa, re u fa mohaho o mocha oa koetliso o bitsoang Barry's Bootcamp, o akarelletsang linaleli tse ngata tsa Hollywood tse hlanya. Kahoo tsoa ka nako ea mariha le ho ea pele, ho haha 'mele o motle!
Kahoo, tloaelana le tsamaiso ea koetliso ea Barry's Bootcamp. Haeba o sa tsebe, bootcamp ke mosebetsi o matla le o sebetsang oa hellish o nang le likarolo tsa koetliso ea sesole, tse khonang ho etsa tlou e le ballerina. 'Me Barry Jay, ea nang le boikoetliso ba' mele, ea ileng a iketsetsa mokhoa oa hae oa bokhelohi 'me a etsa hore e be kereke ea sebele-ha a falla New York a ea Los Angeles, o ile a hlōla mebala ea Hollywood feela. Bakeng sa tsamaiso eo re u fang eona, mohlala, Amanda Seyfried, Jessica Biel, Katie Holmes le Jessica Alba. Ho na le ntho e 'ngoe le e' ngoe mona-ho matha ka matla, matla a rarahaneng le ho boloka botsitso, ho thothomela ho hema, ho fufuleloa, ho thothomela matsoho le maoto, 'me, ho hlakile, liphello tse potlakileng.
Ntlha ea pele, hopola molao-motheo: lenaneo ka boeona ke mohato oa pele feela. E pentiloe ka libeke tse tharo, e 'ngoe le e' ngoe e fapane le e mengata ea eona le ea ho ikoetlisa. Empa u se ke ua tšoha, qetellong u tla fumana moputso o loketseng hantle: butle-butle 'mele oa hau o tla atamela mekhoa ea Hollywood.
Hantle, o itokiselitse ho sebetsa e le naleli le lesole ho motho a le mong? Ebe o tsoela pele!
Ho fapana le mananeo a mangata a koetliso, a thehiloeng palo e itseng ea ho pheta-pheta, e behiloeng ka lekhetlo la pele, mona u lokela ho leka ho etsa boholo ba nako e behiloeng. E pheta ka molao-motheo, u ke ke ua e bala. Etsa feela ka potlako kamoo u ka khonang, 'me u emise pontšo ea stopwatch. Ka beke ho bohlokoa ho sebelisa koetliso e joalo kapa tse tharo.
Beke ea 1. Beha motheo
Nakong ena, o tla phahamisa boemo ba hao ba ho ikoetlisa, haholo-holo ka mor'a ho sebetsa ka thata ho mamella, 'mele o tla qala ho chesa mafura a eketsehileng nakong ea thupelo le ho ntlafatsa haholo.
Mohato oa 1. Ho matha
Nako - metsotso e meraro
Sebetsa tseleng ka lebelo la 6 km / h.
Mohato oa 2. Matla a Koetliso
Makasine ea Squat le bench
Nako - metsotso e 1.
Beha maoto a hao a fokotseha hanyenyane feela ho feta marang-rang ebe o hula li-dumbbells (tse 5 lik'hilograma e 'ngoe le e' ngoe) ho ea mahetleng, ho hlahisa liatla tsa bona. Tloha letheka, u theohele ho halofo ea sekepe, u se ke ua tabola maoto a hao fatše 'me u se ke ua khumamela ka morao.
Fokotsa maoto le morao, 'me u tsoele pele ho tsamaea, u sutumelle litlhoko tse ka holim'a hlooho ea hau. Khutlisetsa menoana mahetleng 'me u phete mokhoa ona. Metsotsoana e qetellang ea 10 ea mokhoa o se ke oa hatella li-dumbbells ka holimo, u etse li-squats feela, u tšoere likhetla mahetleng.
Ho phahamisa litlolo ho li-biceps
Nako - metsotso e 2.
Beha maoto a hao a fokotseha hanyenyane ho feta mapolanka, u nke li-dumbbells (4 lik'hilograma tse 'ngoe le e' ngoe) 'me u furalle matsoho a hao hole le uena. Tšoara matsoho mme u phahamise likhetla hantle ho mahetleng. Khutlela sebakeng sa pele mme u se etse hape. Metsotsoana e 20 ea ho qetela ea mokhoa ona o etsa boikoetliso bo seng ka ho feletseng, empa ho fihlela halofo feela.
Mohato oa 3. Ho matha le marulelo
Nako - metsotso e meraro.
Beha lebelo ho 6 km / h. Ela hloko hore ponahalo ea pina e lokela ho fetoloa motsotso o mong le o mong: metsotso e 1 - 2%, metsotso ea 2 - 4%, metsotso ea boraro - 6%.
Mohato oa 4. Matla a Koetliso
Sehlopha sa pele.
Nako: Nako le nako ha u ka khona. Tšoara pele!
Ema u tsepamisitse maikutlo liphatleng tsa pele, u tsamaise maoto, u otlolle maoto le ho li hula tumellanong le 'mele oa hau. U se ke ua hlekefetsa hlooho ea hao, senya letheka la hao 'me u hule ka mpeng. Lula sebakeng sena ka nako e telele kamoo ho khonehang. Phefumoloha hantle 'me u se ke ua kena-kenana lipakeng (ntle le khaotsa).
Beke ea 2. Eketsa lebelo le nako ea mojaro
Beke ea bobeli ea matsatsi a supileng e bōpiloe ka ho khetheha ho u sutumetsa sebakeng se tloaelehileng sa matšeliso mme o etsa hore o sebetse khanya.
Mohato oa 1. Ho matha
Nako - metsotso e 4.
Matha, u latela litaelo tse ka tlase. Sheba lebelo.
- Metsotso e 1 ho ea ho 6.5 km / h
- 2 motsotso - 8 km / h
- Metsotso ea 3 - 6.5 km / h
- Metsotso ea 4 - 8,5 km / h.
Litlhaselo tse khutlang tse nang le ho phahama ha biceps
Nako - metsotso e 2.
Nka sesebelisoa (lik'hilograma tse 4 ka 'ngoe), otlolla morao' me u behe maoto ka bophara ba pelvis.
Etsa hore leoto la hau le letona e be mohato o moholo morao le ho theohela ka marang-rang. Ka nako e ts'oanang, khumama matsoho mme u phahamise litlolo mahetleng a hau. Leoto le letona le lokela ho ama fatše, empa le se ke la ema holim'a lona. Khutlela sebakeng sa pele. Ena ke pheta-pheto e le 'ngoe. Etsa sena ka hohle kamoo ho ka khonehang metsotsoana e 50, ebe u qeta metsotsoana e 10 qetellong ea boikoetliso, u boloke maoto a hao sebakeng sa marang-rang, 'me matsoho a hao a khomarela lintlheng ho fihlela u fihla ka tsela e otlolohileng. Haeba ntho e 'ngoe le e' ngoe e etsoa ka tsela e nepahetseng, u tla qala ho utloa maikutlo a chesang mahetleng le matsoho qetellong ea metsotso ea pele. E utloa joalo? Joale fetola leoto mme u ithabise motsotso o mong.
Ho tsuba ho tloha fatše
Nako - metsotso e 5 (e, re ne re sa phoso). Emisa sebakeng sa phomolo, u behe letsoho holim'a bophara ba mahetleng a hau. Boloka 'mele o lumellane le maoto.
Tšoara matsoho mme u theole maqhubu a hau haufi le fatše kamoo ho ka khonehang. Ha u otlolotse matsoho, khutlela boemong ba pele, pheta. Ba qalang ba ka etsa mosebetsi ona ha ba ntse ba khumama. Ba nang le phihlelo - qetellong ea metsotsoana e 10 ba eme sebakeng sa supine.
Mohato oa 3. Ho matha ho ea holimo
Nako - metsotso e 4.
Hopola data hore u fetole lebelo le lebelo la treadmill.
- Metsotso e 1 - thaba 4% - lebelo la 6.5 km / h
- Metsotso ea 2 - maralla 8% - lebelo la 6.5 km / h
- Metsotso ea 3 - thaba 4% - lebelo la 6.5 km / h
- Metsotso e 4 - maralla 0% - lebelo la 7,5 km / h.
Sekapali se nang le litšebeliso tse ling tsa li-dumbbells Nako e telele - metsotso e 1.
Ema ho fihlela u robetse, u itšetlehile ka lifahleho tsa hau ka li-kilograma tse hlano tsa kilogram. Maoto le 'mele a otlolotsoe ka lehlakoreng le le leng, matsoho a lekana ho feta mahetleng, mekotla ea likhetla e tšoana.
Ka tsela e fapaneng, hula menoana ka lehlakoreng la sefubeng. Etsa hore mesifa ea mpa e ferekane 'me u leke ho se lumelle ho potoloha sebakeng sa lumbar. Etsa mosebetsi ona ka metsotsoana, u sa emise.
Beke ea 3. Ho ts'oana le moeli
Ha u fihletse sethaleng sena, u tlameha ho utloa liphetoho tse hlakileng ka sebōpeho sa hau sa 'mele. Hona joale ke nako ea ho tiisa linate le ho feta le ho tlosa metabolism - e sebetsang ka ho fetisisa.
Mohato oa 1. Ho matha
Nako - metsotso e 7.
Mosebetsi oa hau ke ho sebetsa ka hohle kamoo ho ka khonehang nakong ena. Hase mohopolo o mobe - 1.5 lik'hilomithara.
Mohato oa 2. Matla a Koetliso
Squat leoto le le leng ka mochine oa khatiso oa benche
Nako-metsotso e 3.
Beha leoto le letšehali sethaleng kapa marang-rang, leoto le letona fatše (sebaka se pakeng tsa maoto a lekana le bophara ba mahetleng). Matsohong u nke li-dumbbells ka boima ka lik'hilograma tse 5 mme u li phahamise mahetleng. Joale lutse fatše, u nkile pelvis.
Fokotsa maoto le ho nyolohela sethaleng, ha u ntse u hula maoto a hao a letona ka thōko, u fokotsa menoana ea hao le mesifa ea kamore ea lateral. Kapelenyana ka morao ho moo, tobetsa dumbbells ka holim'a hlooho ea hau. Khutlela sebakeng sa pele mme u se etse hape. Boikoetliso bona ha bo felle feela ka ho fetela holimo holimo, empa hape ho jara mesifa ea cortex le maotla. Etsa ho pheta-pheta ho pheta-pheta ka metsotsoana e 90, ebe u fetola leoto la hao mme u etse se tšoanang ka lehlakoreng le leng.
Mohato oa 3. Matha hape
Nako - metsotso e 8.
Ena ke phapang e thata ka ho fetisisa ea ho ikoetlisa ho tloha lenaneong kaofela. U tla kopana: nako e telele ea ho phomola ka mafolofolo-ho tsamaea, ho fetola ho tloaelehileng ho ba koetliso ea nako e atlehileng; ho matha khaleng, ho chesa lik'hilojule tse ngata, 'me qetellong, mochine o thabisang ka khethollo ea zero, e tla u lumella hore u ntlafatse mokhoa ona ka tsela e tloaelehileng - pina ea lebaleng la lipapali kapa seterata feela.
- Metsotso e 1 - maralla 12% - lebelo la 6 km / h
- Metsotso ea 2 - maralla 0% - lebelo la 8 km / h
- Metsotso ea 3 - ho tsamaea hantle
- Metsotso e 4 - thaba 10% - lebelo la 6,5 km / h
- Metsotso e 5 motsotso - maralla 0% - lebelo la 8,5 km / h
- Metsotso ea 6 - ho tsamaea hantle
- Metsotso e 7 - maralla 8% - lebelo la 7 km / h
- Metsotso ea 8 - maralla 0% - lebelo la 9 km / h.
Oela fatše 'me oe behe ka botlalo liketsong tsohle tse latelang (ba otla mesifa ea mpa). Etsa ntho e 'ngoe le e' ngoe ka mokhoa o sa khaotseng le ka ntle
Lehlakoreng le ka lehlakoreng le letona
Nako - metsotsoana e 30.
Thetsa ka lehlakoreng la hae, u behe forearm ea hae fatše. Setsoe se lokela ho ba tlas'a karolo ea mahetla. Fokotsa maoto ebe u beha e 'ngoe holim'a e' ngoe. Hona joale qhaqha mapolanka a theoha fatše 'me u otlolle maoto a hau tumellanong le' mele - ts'oarella.
Tlosa
Nako-metsotsoana e 30.
Emela qetellong ea ho robala.
Ka tsela e potlakileng u hula mangole mahetleng a hao, joalokaha eka o matha: o fetola maoto ka ho tlōla, sete ka pel'a hao se eme li-slides fatše. Leka ho se phahamise pelvis.
Lehlakoreng le ka lehlakoreng le letona
Nako - metsotsoana e 30.
Tlosa
Nako - metsotsoana e 30.
Sehlopha sa pele
Nako: hafeela u ntse u khona, tšoara!