Lentsoe aerobics, ka Segerike, le bolela moea. Aerobics - mokhoa oa ho ikoetlisa, o kopanyang mehato ea ho hema le ho sisinyeha ha 'mele le tsamaiso ea mesifa ea mesifa. Ba bangata ba ipotsa hore na u ka theola boima ba 'mele ka ho etsa li-aerobics?
Ke kopa ho theoha boima ba 'mele ha ke ntse ke etsa li-aerobics?
Ka boikoetliso ba ho ikoetlisa, u ka theola boima ba 'mele, katleho ea mekhoa ena ea ho lahleheloa ke boima e ile ea pakoa lekholong la ho qetela la lilemo, lilemong tsa bo-60. Mehleng ea rona, aerobics ke ketsahalo e nang le boikoetliso bo sebetsang bo etsoang boithabisong ho 'mino, esita le ka metsing. Batho ba bangata ba ikoetlisa lik'hemik'hale tse entsoeng tse sa tlatsetseng ho ntlafatsa 'mele, empa hape li chesa lik'hilojule' me, ka lebaka leo, ho lahleheloa ke boima ba 'mele.
Mokhoa oa ho theola 'mele, ho etsa li-aerobics
Ba bangata ba neng ba batla litsela tse atlehang, e le hore ba fokolise boima ba 'mele, ba emisa tlhokomelo ea bona ho aerobics. 'Me khetho ena e lokile ka ho feletseng. Ha o ntse o ikoetlisa, metsing ea 30 ea pele lik'habohaedreite li chesoa ka matla, e leng "mafura" a mabeli a 'mele. Ka mor'a moo, mafura a qala ho chesoa. Ka lihlopha tse tloaelehileng, pele ho selemo, ho tlosoa mafura ho qala kamora metsotso e 10 ea lihlopha. Aerobics e ka ba mefuta e sa tšoaneng mme bohle ba ka khetha khetho e haufi le eena.
Ho etsa di-aerobics, ho tlosa boima bo feteletseng, o hloka ho laola lijo tsa hau. Haeba u etsa li-aerobics mme u se ke ua ipeha kotsing ea phepo e nepahetseng, joale u ke ke ua khona ho theola boima ba 'mele. O ka boloka sebopeho sa hao le molumo feela. Hape, ho theola boima ba 'mele, boikoetliso bo lokela ho ba ka makhetlo a 3-4 ka beke,' me haeba u hloka ho theola boima ba 'mele ka makhetlo a 5 ka beke. Nakong ea khoeli ea pele ea boikoetliso ba aerobic, u tla be u se u bone liphello tse ntle, 'me ka likhoeli tse tseletseng o tla ba boima bo fokolang. Hoa hlokahala ho kenya letsoho lits'ebetsong tse hlokahalang bonyane lihora tse 1-1.5.
Mefuta ea aerobics e sebelisetsoang ho fokotsa boima ba 'mele
E le hore u fokotse boima ba 'mele, ho na le mefuta e' maloa ea aerobics. Bakeng sa motho e mong le e mong, likhetho tsena kapa tse ling li khethiloe. Nahana ka mefuta e meng ea aerobics.
Cardioaerobic ke mofuta oa boikoetliso o rarollang mathata a mabeli - ntshetsopele ea mamello le ho chesa mafura. Mosebetsi ona oa aerobics o nka nako e telele, empa o tlaase haholo. Se boleloang ke ho ikoetlisa ke hore oksijene e fetisetsoa habonolo maling. Mali a jara oksijene likarolong tsohle, ho senyeha ha mafura le lik'habohaedreite. Ho nka hoo e ka bang hora ho etsa sena sa aerobics.
Mehato ea aerobics ke mokhoa o rarahaneng oa ho ikoetlisa, moo ho sebelisoang mehato e khethehileng ea mehato, e leng e eketsehileng bakeng sa 'mele oa mojaro. Ha u sebelisa lipapali tse joalo, hoa khoneha hore u atlehe ho ama "libaka tse nang le mathata - likoti, letheka, letheka le ba bang. Ha u ntse u etsa mofuta ona oa aerobics, hase feela hore boholo ba mafura a chesoa, empa tsamaiso ea musculoskeletal e matlafatsoa, 'me boemo ba mafu a mang a amanang le tsamaiso ena bo ntlafala.
Batho ba ratang ho theola boima ba 'mele ba rata ho bapala ho bapala ha marang-rang. Tlas'a 'mino o chesang, hase feela monate empa hape o na le thuso. Nakong ea ho bapala ha motlakase, mokhoa o tloaelehileng oa 'mele, maikutlo, mosebetsi oa methapo ea pelo e ntlafatsa, boiketlo ba ho tsamaea le ho feto-fetoha ha maemo ho fetoloa. Hape hape ka ho koetlisa hangata mafura a chesoa.
E ntle ebile e thahasellisa ke aerobics ea metsi. Ena ke mofuta o bonolo oa aerobics, o bontšoang esita le ho batho ba nang le bokooa le basali ba immeli. Ka lebaka la ho hanyetsa, metsi a tiisa hore mosebetsi o motle oa ho ikoetlisa o bile o thusa ho kenya ts'ebetsong. Ho theola boima ba 'mele ha u etsa mofuta ona oa aerobics e ka ba kapele ho feta ha u ithuta ka holong. 'Mele metsing o boemong bo se nang boima, ho ikoetlisa ho etsoa habonolo,' me phello ea ho silila 'mele e fumanoa.
Ha u ikoetlisa, u ka theola 'mele, empa u lokela ho ja hantle. Koetliso e tla ba le phello e ntle haeba u ja lihora tse peli pele u ikoetlisa, 'me ka mor'a lihlopha u ke ke ua ja hoo e ka bang hora.