Mohlomong ha ho na lebitso le nang le kutloisiso lefatšeng la ho ikoetlisa le ho lahleheloa ke boima ba 'mele ho feta Gillian Michaels. O ile a tsebahala ka ho nka karolo ha hae lipuisanong tse ngata tsa thelevisheneng ea Amerika ka sehlooho se itseng-ho loantša boima bo feteletseng.
Ntle le qabang, Gillian Michaels a ka bitsoa setsebi libakeng tse thata. Ha e le hantle, eena ka boeena o iketsetsa litoro tsa Amerika - a sebetsa ka thata, hore a finyelle seo a se ratang. Sena ke sona seo a se entseng, ho tloha bongoaneng o ne a loana le bothata ba hae bo feteletseng, boo a neng a e-na le tšekamelo ea tlhaho, 'me hona joale o ruta le ho tšehetsa ba ileng ba iphumana ba le boemong bo tšoanang.
Ka lebaka lena, mananeo a khumamelo a ile a bōptjoa - ke mokhoa o rarahaneng oa Gillian Michaels o nang le sehlooho se reng "Ha ho Mathata a Maholo", hammoho le "shreds" e tummeng, e leng ho tiisetsang ho lahleheloa ke boima ka matsatsi a mashome a mararo.
Koetliso ena, mofuta oa - koetliso ea li-cyclic (thupelo e chitja). Re etsa koetliso ea boima ba metsotso e 3 Gillian Michaels, metsotso e 2 ea mosebetsi ka mamello ea pelo, motsotso o le mong oa khatiso . Ena ke tsela e atlehang ka ho fetisisa ea ho theola boima ba 'mele le ho hlaolela mamello feela, empa hape le molumo oa mesifa. Ka menyetla e fokolang (ho hloka nako, libaka, joalo-joalo) - ena ke tsela e molemohali ea ho finyella lipakane tsohle tseo u li batlang.
Ho ikoetlisa Gillian Michaels - Ha ho na maemo a bothata
- Re otlolla matsoho a rona mahlakoreng - re a tšela ka pel'a sefubeng. Tsamaiso e pharaletseng ebile e matla haholo - ho hlokahala hore ho futhumetse mesifa.
- Windmill - mohlomong o fetela pele.
- Ho ruruha - maoto hammoho, matsoho hammoho le 'mele. Re etsa ho fofa-maoto a le lehetla-bophara bo arohane, matsoho ka mahlakore a phahama ka holim'a hlooho. Re etsa maoto, hammoho le matsoho ho theoha.
- Phetoho ea letheka - maoto a maholo ho feta mahetleng, matsoho ka lethekeng, maoto a halofo-a kobehile. Re potoloha maqhubu a pele ka ho le letšehali, ebe ka ho le letona, re leka ho etsa matšoao a mangata kamoo ho ka khonehang.
- Ho khomarela hammoho, itšetlehe ka pele, mangole a khutsitse. Re beha matsoho a rōna mangole a rona - re potoloha mangole, re khumama le ho otlolla maoto.
- Re phethisa hape.
- Squeeze - nka boemo bo qalang ba ho sutumetsa-ho hatisoa ke leshano. Bakeng sa ba qalang - tsosang, ho khumama, hoba sefapanong se le seng. Bakeng sa batho ba bangata ba koetlisitsoeng - ho hatisoa ka mokhoa o tloaelehileng oa leshano, ho koala likhama ka ho le letona, 'me u boloke hlooho, letheka le maoto ka lehlakoreng le le leng.
- Re nka li-squat - squats le khatiso ea benche. IP - maoto a fokotseha hanyenyane ho feta mahetleng, matsoho a kobehile mahlakoreng, litsebe tse phahamisitsoeng holimo ho hlooho. Rea sisinyeha, ebe ha re khumame ka mangole, re otlolla matsoho holimo. Ka ho senya - inhale, ho phahamisa matsoho ho ea holimo - pululo. Bakeng sa ba qalang - ha re robale ka ho tebileng haholo, ka boemo bo phahameng ka ho fetisisa - ha ho senya leqeba ho batla ho lekana le fatše.
- Ho itšunya-tšunya - nka khatello ea leshano. Re pheta phetoho ea li-push-ups.
- Lihlopha tse nang le mochine oa khatiso - re nka litlolo matsohong a rona re pheta boikoetliso ba 8.
- Ho fofa - ho ikoetlisa hape.
- Ho foqoha sebakeng se seng - ho se ke ha senyeha ho tloha fatše, maoto a le hammoho, matsoho a etsisa ho sisinyeha, joalo ka ha a rotha thapo.
- Pheta boikoetliso ba 3 - ho qhomela ka mahami.
- Re pheta "ho tsuba ka thapo ea ho tlōla" - ho ikoetlisa. 12.
- Re robala fatše, re koetlisa mochine oa khatiso ka mpeng. Khutlela fatše, maoto a koala. Ke habohlokoa haholo hore lesela le itšetlehile ka fatše fatše, le se ke la kheloha. Matsoho ka morao ho hlooho, nka moea le ho phalla ho phahamisa 'mele ho fihlela mangole. Sheba nako eohle, u phahamisa hlooho, u se ke ua koala molala, empa otlolla mahetla a hao.
- Ho robala fatše, maoto a hohola fatše, mangole a kobehile, phahamisa maoto ka lehlakoreng le letona, maoto hammoho, matsoho hammoho le 'mele. Ho phalla ka morao mme o qobella maoto a hae holimo - mokhatlo ona o tsoang fatše o roba mapheo. Ha re ntse re nyolohela holimo, rea tsoa, re khutlela tlase-inhale.
- Re nka litlolo, re koetlisa mekokotlo ea rona. Koetliso e hlahlamang e tsoang ho Gillian Michaels e bitsoa "ho roka" - maoto a halofetse, a fokotseha hanyenyane, matsoho a bapisoa letheka, mahetla a otlolohile. Re hula marotholi a rona ha re ntse re tsoa, re otlolla matsoho a rona ho kenyelletsa.
- Leoto le le leng ka pele, la bobeli ka morao - crochet le mochine oa khatiso oa li-dumbbells. Squat - letheka la leoto le ka pele le bapalang fatše, ka morao-rao, ha re khumama maoto, re hula matsoho ka lifahlakoreng mahetleng. Ho otlolla maoto, ho otlolla matsoho.