Litsebi tsa rona li hlahiselitse lenaneong le qaqileng la koetliso. Ho sebetsa kamehla le ho khomarela ho ja lijo tse nepahetseng, o ka lahleheloa ke 0.5 kilograms ka beke. U se ke ua leka ho theola 'mele ka potlako - tabeng ena, u ke ke ua lahleheloa ke mafura, le mesifa ea mesifa. E latela ka hloko liphetoho tse ka ntle, hlahloba centimeter ea letheka le letheka. Sepheo se seholo sa koetliso e tla ba 'nete ea hore libeke tse 6-8 u tla khona ho apara lintho tse nyenyane. Re netefatsa hore ka likhoeli tse tharo feela u tla khahloa ke mefuta ea hau e mecha, 'me lihlopha tsa ho lahleheloa ke boima ba' mele li tla thusa haholo ho rarolla bothata bona.
Hlahloba
Ke metsotso e 5 ea ho sebetsa ka bonolo, ho tsamaea ka potlako hang-hang kapa ho etsa moetlisi oa elliptical. Ho futhumatsa ho tla thusa ho futhumala, hape ho lokisetsa mesifa le manonyeletso bakeng sa koetliso. Pele tšebetso ea matla e qala, hape, etsa mofuthu-empa u se u le matla haholo.
Matla a Koetliso
Qala ka mor'a ho futhumatsa. Li thusa ho eketsa lisele tsa mesifa le ho tiisa 'mele. Optimum boima ba dumbbells nka ka boithaopo. Khetha li-dumbbell tseo u ka qalang ka tsona habonolo letoto la mekhoa e 15.
Koetliso ea li-cardio
Koetliso e thusa ho chesa mesifa e mafura, empa feela haeba e nka bonyane metsotso e 30. Ho molemo ho qala koetliso ka mpeng ea lefeela ha tekanyo ea glycogen (mohloli oa bohlokoa ka ho fetisisa oa mesifa e matla) e le tlaase ka ho fetisisa, 'me kapelenyana le letoto la lipapali tsa boikoetliso (e leng ho fokotsang palo ea glycogen). U ka etsa koetliso ea boithaopo mantsiboeeng a mantsiboea, empa ka thapama u tla tlameha ho khaotsa ho sebelisa lik'habohaedreite ho fokotsa tekanyo ea glycogen.
Koetliso ea anaerobic (nako)
Hona ke motsoako oa koetliso e matla (e nang le matla a 90% a 'mele oa hau) ka koetliso e hlokang 6% ea menyetla e kang ho tsamaea. Joalokaha lipatlisiso li bontša, mofuta ona oa koetliso o thusa ho chesa lisele tse ngata tse nang le mafura a mararo. Le hona ho sa tsotellehe hore na nako le matla a koetliso e joalo li fokotseha hakaakang! 'Me kaofela ka lebaka la seo ho thoeng ke mor'a phello ka mor'a ho chesa, ke hore, ka potlako ho chesa mahlaseli adipose. Boemo bo bong - ka mor'a ho ikoetlisa ha ua lokela ho ja lijo ka metsotso e 30.
Ho otlolla mesifa ea sefubeng
Ho lla ha setopo, ho lula setulong se ka tlaase. Lula fatše bencheng, u nke li-dumbbells. Matsoho a khumama ka mahlakoreng e le hore li-forearme li bapane le fatše. Joale otlolla matsoho mme u ba theole sebakeng sa pele.
Likotlolo tsa morao
Ho tiisa sefapano sa simulator molaleng ka holimo ho holimo. Sireletsa mochine e le hore maoto a lule a tiile. Nka sefate sa morara ka letsoho le leholo, otlolla morao 'me u theole mahlakore a mahetleng. Ntlha ea pele, theola sefate sa morara ka molala, ebe o se ka pel'a sona.
Metso ea mahetla le matsoho
Ho phahamisa dumbbells holim'a hlooho ea hau. Beha maoto ka bophara ba mahetla a hau, nka litlolo matsohong a hao mme u phahamisa matsoho, ebe u khumama ka likhahla ebe o hasana ka ho lekana ho fatse.
Ho khumama ka matsoho le li-dumbbells
E-ba otlolohileng, matsoho a nang le li-dumbbells ka ho toba holim'a kutu. Ka tsela e tsoanang, kopa matsoho a letona le a letšehali ka likhahla.
Setulo sa Fora sa French se nang le letsoho le le leng
Nka sesebelisoa sa hau mme u phahamise letsoho la hao le letona. Koka letsoho la hau ka setulong, u fetole hlooho. Mahetla a lokela ho lula a sa sisinyehe.
Metso ea lirope tse ka hare
Li-Squats tse nang le litlolo. Abela maoto a hau ka hohle, tšoara sekontiri se seng ka matsoho le squat, o tlose projectile pakeng tsa maoto a hao.
Metso ea mpa
Ho phunya ha kutu, ho robala ka morao. Thetsa ka morao, maoto a khumama ka lesapo la hao, otlolla matsoho holim'a sefubeng sa hau. Butle-butle phahamisa kutu holimo ho fihlela mahare a mahetla a theoha fatše.
Mesifa ea namane
Tsamaea sethaleng. Beha halofo ea leoto sethaleng. Tsoha ho menoana 'me u tebe butle, u fokolise mesifa ea manamane. Leka ho ikoetlisa ka metsotso e 30 letsatsi le leng le le leng (esita le matsatsing ao u sa etsang matla a ho ikoetlisa).
Maikhi matsoho a nang le li-dumbbells, a robetse ka bencheng ea boemo bo phahameng
Robala fatše bencheng. Nka litlolo le ho beha matsoho. Ha butle-butle u theola matsoho a hao ka mahlakoreng a lekanang le fatše (nako eohle matsoho a lokela ho lula). Ha u tsoa pululo, phahamisetsa matsoho holimo, khutlela sebakeng sa pele (lihlopha tse 2 tsa linako tse 15).
Likotlolo tsa morao
Ho hula mohaho oa simulator molaleng ka bohale bo boholo (lihlopha tse tharo tsa makhetlo a 15). Ho otlolla mohala oa simulator ho ea ka mpa ke moqotetsane o moqotetsane. Lula ka simulator, o khumama maotong a hao, u nke sefate sa morara ebe u kenya letsoho ka mpeng e ka tlaase (likarolo tse 3 tsa linako tse 15).
Metso ea mahetla le matsoho
Ho phahamisa litlolo ka holim'a hlooho ea hau (lihlopha tse 3 tsa linako tse 15). Ho phahamisa li-dumbbells sebakeng sa trunk e kobehileng. Tšoaea maoto ka mangole, u senya 'mele oa hao hanyane ka hanyane mme u phahamise matsoho a hau ka mahlakoreng a mahlakoreng, a lekana le fatše (lihlopha tse peli tsa makhetlo a 15). Ho khabisoa ka matsoho le li-dumbbells (lihlopha tse 2 tsa linako tse 15). Mochine oa khatiso oa Fora o kenyelletsa letsoho le le leng ho ema (lihlopha tse tharo tsa makhetlo a 15). Ho otloloha ha mahetleng a nang le holimo. Ema ka pel'a simulator. Ho kopa matsoho, tšoara crossbar. Fokotsa mahetla a hao, ebe u khutlela matsohong a hau butle-butle (lihlopha tse peli tsa makhetlo a 15)
Metso ea lirope tse ka hare
Li-squats tse ngata tse nang le li-dumbbells (lihlopha tse 3 tsa linako tse 12). Matšoao a ka morao ea lirope le menoana. Ho phahamisa letheka sebakeng se tloaelehileng ka leoto le le leng le otlolohileng (lihlopha tse 3 tsa makhetlo a 20).