Ho ea ka litsebi, ho lekane ho qeta metsotso e 20 ka makhetlo a mararo ka beke, ho fokotsa kotsi ea ho shoa kapele ka 27%. Haeba u latela litlhahiso tsohle tse fanoeng ka boitsebiso bona, u tla eketsa menyetla ea bophelo bo botle ho phela nako ea jobile ea khauta ka 50%. Re fane ka thepa ea cardio le matla ka tsela eo u ka fumanang molemo ka ho fetisisa ho tsoa ho tsona. Boikoetliso bo bongata bakeng sa basali ba ikoetlisong, cardio-operation bo tla u thusa hore u shebahala u khahlile ebile u le monyenyane!
Kemiso ea sehlopha: ka mor'a hore u buuoe ke lefu la pelo, etsa liketso tsohle ka tatellano ena. Eketsa ho sena matla ao u tla o utloa ka mesifa ea hao ka mor'a hore u phethe bothata bona, 'me u tla hlokomela hore e ke ke ea matlafatsa bophelo ba hau feela, empa hape e tla u thusa ho sebetsana hantle le litaba tsa hau tsa letsatsi le letsatsi. U tla tsamaea habonolo litepising, u nke mekotla (le bana!) U etse mesebetsi ea ntlo, u se na tšabo ea likotsi tse mpe le likotsi.
Ke lokela ho koetlisa bokae?
Mokhatlo oa American College of Sports Medicine, hammoho le American Heart Association, o hakantsoe hore ho hlokahala hore ho sebelisoe lihlopha tse ka sehloohong tsa mesifa ka matsatsi a mabeli ka beke, ho etsa bonyane mokhoa o le mong ho tloha ho 8-12 ho pheta-pheta ha mosebetsi o mong le o mong. Haeba u na le nako, u ka etsa lihlopha tse peli tsa boikoetliso bo bong le bo bong. Pakeng tsa mehato e phomola metsotsoana e 6o.
- Moprista ea nang le khatiso ea benche
Matšoao a maoto, likoti, mosebetsing oa seaparo le ka morao. Ema, maoto a hao a maholo ho feta mahetla a hao, nka lebone la 'mele bohareng' me u behe matsoho ka pel'a letheka, matsoho a hau a le bophara ka bophara. Etsa halofo ea setulo, u boloke mokotla oa tlhaho oa mokokotlo. Ebe lula fatše (boima ba 'mele bo lokela ho oela lirethellong)' me ka nako e le 'ngoe u phahamise setopo ho mahetleng, limela li "shebe" pele, lifate li phahame. Ho fokotsa marako, otloloha ka potlako, ebe o penya 'mele-mohaho ka holim'a hlooho ea hau - pheta-pheta se le seng. Tšoarella tlalehong e le 'ngoe. Khutlela ts'ebetsong 'me u phete linako tse 8-12.
- Ho phahamisa matsoho holim'a bolo
Matšoafo a sefubeng, mahetleng a mahetla le mosebetsi o tsitsitseng mesifa. Nka litlolo le ho robala ho fitball - mahetleng a bohareng ba bolo, hloohong ho fitbole. Beha maoto ka bophara ba mahetla mme u otlolle matsoho ka pel'a sefubeng, liatla li "sheba". Ka nako e le 'ngoe, khumamela sefahleho se nepahetseng, u tlise sefahleho ka lehetleng le letona,' me u theohele letsoho la hao le letšehali ho ea mahetleng, sefahleho se otlolohile butle, letsoho "le sheba" holimo. Tšoara ho akhaonto e le 'ngoe, ebe u kopanya matsoho hape pele ho sefuba le ho pheta, ho fetola mahlakoreng. Sena e tla ba pheta-pheta se le seng. Etsa joalo ka makhetlo a 6.
- Ho itšunya-tšunya ka ho tsamaea
Matšoafo a sesole le li-stabilizers li sebetsa. Robala fatše holim'a fitball sefahleho 'me u fetise matsoho pele - e le hore litlhaku li ka holim'a bolo, beha matsoho holim'a lehare la mahetleng. Etsa hore letheka le phahame e le hore 'mele oohle o tlohe ho tloha hloohong ho ea ho o motona ho etsoa mola o otlolohileng. Ha u se u finyelletse boemo bona, khumama likhapha tsa hao 'me u tlise' mele fatše. Kamora moo, otlolla matsoho mme u tsamaee matsohong a hao - e le hore letheka le be holim'a fitbole. Ebe u qala ho fetela hape. Kahoo, etsa liketsahalo tse 8-12 tsa phetoho.
- Lunge e matla
Matšoao a maoto, likoti le mesifa-ho tiisa mosebetsi. Ema, maoto a lehetla ka bophara, arola 'mele oa hao ka morao' me u boloke matsoho a hao a le bophara ho feta mahetleng a hao, matsoho "a shebe" pele. Etsa hore mokokotlo oa hao o otlolohe, etsa mohato o nepahetseng oa maoto, lengole - holim'a ts'ebetso. Phunya ka leoto la hau le letona 'me u etse mohato o ka morao - sena se tla ba pheta-pheta se le seng. Tšoara tlaleho e le 'ngoe' me u phete. Etsa makhetlo a 8-12 ho pheta-pheta, ebe o fetola maoto.
Hase nako e lekaneng?
Fetola mochine ona oa matla ka ho ikoetlisa ka botlalo, o phaella ka metsotso e 2 ea cardio-loading ka mor'a mosebetsi o mong le o mong (ts'ebetso e tsoang ho itekanetseng ho ea boemong bo phahameng). Qetella thuto e hlalosang ka metsotso e 10-15 ea cardio e itekanetseng.
- Lehlakoreng le leng
Metso ea likoti le mosebetsi o tsitsitseng mesifa. Lula ka lehlakoreng le letona - maoto a otlolohileng, litulo u ithata. Nka sekoti se ka letsohong la hao le letšehali 'me u se tšoare ka lehlakoreng le letona. Setsoe sa letsohong le letona se lokela ho behoa ka tlas'a lehetla 'me se phahame, se itšetlehile ka forearm e nepahetseng. Phahamisa letheka 'me u otlolle mesifa ea mochine oa khatiso - e le hore' mele o tloha hloohong ho ea monoaneng o theha mola o otlolohileng. Ka matla a mesifa, boloka 'mele o ntse o le teng, u se ke oa oela lehetleng le letona. Phahamisa leoto le letšehali ho ea lekaneng la letheka. Fokotsa leoto (letheka le tsosoa) mme le pheta. Etsa makhetlo a 8-12 ho pheta-pheta mme u fetole maoto a hao ho phethela mokhoa ona.
- Etsa li-triceps ho fitball
Li-triceps le mesifa ea ho tsitsisa mesifa. Lula holim'a fitball, mangole a kobehile, maoto fatše, lifate li itšetlehile ka bolo e haufi le letheka. Fokotsa likhahla tsa hao, u phahamisa letheka u tsamaee hanyane ka hanyane, ebe u tsamaisa maoto ka thōko ho bolo - maoto a hao a le mahlahahlaha, mokoloko o boima ka ho fetisisa ebile o boima haholo. Koola likhahla tsa hao 'me u theohe mahetleng fatše. Ebe o otlolla matsoho mme o pheta. Ka kakaretso, etsa liketsahalo tse 8-12 tse pheta-phetoang.
- Ho eketsoa ka lebanta le tsitsitseng
Matšoao a marako, morao, leqeba la pele le biceps mosebetsing. Utloisisa lehlakoreng la ts'oaetso, otlolla matsoho mahlakoreng a lifate ka hare 'me u eme bohareng ba tape, bophara ba mahetla ka bophara. Etsa hore setopo se tsamaee ka lebelo la 45-90 lik'hilograma, ha u ntse u boloka sekhahla sa mokokotlo. Haeba tepi e sa lebalehe, e hulele ho fihlela e utloa bohloko. Koola likhahla tsa hao mme u phahamise marako ho mahlakoreng. Ha o ntse o tšoara matsoho a hao mme o tsitsisa menyako ea hau, khutlela sebakeng se lokileng. Theola matsoho a hau mme u phete. Ka kakaretso, etsa liketsahalo tse 8-12 tse pheta-phetoang.
- Classics
Matšoao a maoto le marako a sebetsa. Beha maoto a hao ka bophara ho feta mahetla 'me u tebe ka har'a halofo ea squat. Ho tšoara matsoho ka mahlakoreng kapa ho phahamisa butle-butle bakeng sa teka-tekano, khaola leoto la hao le letšehali fatše. Ha u e-na le teka-tekanyo, etsa hore u fokotse ka leoto le letona ho ea ka ho le letšehali. Ebe ka leoto le le leng ho ea ka ho le letona. Etsa marotholi a 8-12 a maqhubu, joale utelehe, u fetole maoto 'me u qale ho qhomela ka lehlakoreng le leng. Melemo ea boikoetliso ba pelo e hlakile, hobane e amana ka ho toba le mosebetsi oa pelo. Ho li etsa kamehla, o fokotsa khatello ea mali, eketsa dikahare tsa "cholesterol" mme o fokotsa boemo ba khatello ea kelello le matšoenyeho, 'me ka hona ho fokotsa kotsi ea lefu la pelo. Ho phaella moo, o fokotsa menyetla ea ho hlasela lefu la masapo, lefu la tsoekere ea mofuta oa 2 le mafu a mang a kankere.
- Ke bokae ho koetlisa
Ka makhetlo a mahlano kapa a fetang ka beke, qeta bonyane koetliso ea koloi ea koloi ea boikokobetso (ena ke boemong ba ha nakong ea boikoetliso u ka bua, empa u se ke ua bina!). Ntle le moo, o ka khetha metsotso e 10 e phahameng ea ho ikoetlisa (ha u sitoa ho hema 'me u sitoa ho tsoela pele moqoqong) bonyane makhetlo a mararo ka beke. Bakeng sa ho fumana phaello e kholo bakeng sa bophelo bo botle, litsebi li eletsa ho kopanya tekanyo e itekanetseng le e phahameng haholo le ho eketsa nako ea koetliso (kaha litlhahiso tse boletsoeng ka holimo ha li felle haholo). Etsa mohaho o khethiloeng ka mokhoa o bontšitsoeng (mofuta ofe kapa ofe oa cardio o loketse: baesekele, matha, ho tsamaea, mohato), sena se tla u thusa ho aba mojaro matsatsing a beke.
Liketsahalo tse peli
Merero e ka holimo ke ho ntlafatsa bophelo bo botle ho feta ho chesa lik'hilojule. Haeba u batla ho lahleheloa ke liponto tse ngata kapa u tlohele ho ngolisa ba bacha, u ee thupelong e tsoetseng pele haholoanyane ea koetliso. U tla hloka bonyane metsotso e 60-90 ea karete ea loading (ho tloha bohareng ho isa boemong bo phahameng) ka makhetlo a 5-6 ka beke. Beke le beke, o tlameha ho fana ka boikoetliso metsotso e 300-450. E utloahala joaloka mosebetsi o boima? Che ha ho joalo. Ho fumana sephetho se bonahalang, batho ba fapaneng ba hloka maemo a sa tšoaneng a mosebetsi. Sephetho se setle ke ho kopanya koetliso ka lijo tse nang le kahlolo e nepahetseng. Lik'hilojule tse seng kae tseo u li jang, nako e fokolang eo u lokelang ho e chesa.