U batla ho ipoloka u le sebōpeho, empa ha ho na nako ea ho ea sehlopheng sa bophelo bo botle, kapa u ele hloko ka ho lekaneng ho koetlisetsoa lapeng. Tharollo ke efe? Ho ikoetlisa ka metsotsoana e le 'ngoe feela, e 5, 8 kapa 12! U ka lula u fumana nako ea bona, 'me phello ea bona ha e mpe ho feta ho koetlisa nako e telele nako e telele. Ntho leha e le efe e khethehileng lefapheng la ho ikoetlisa, ho tsoa ho moprofesa oa kinesiology ho moetlisi, o tla lumellana le polelo ena: ke habohlokoa le ho feta hore na u koetlisa nako e telele kapa e thata hakae, empa u etsa hangata hakae le kamehla. Tabeng ena, metsotso e mehlano ea metsotso e mashome a mabeli ka beke e sebetsa haholo ho feta lihora tse peli, empa e le ngoe. Liphuputso tse ngata tsa saense li lumellana le mokhoa ona o bonolo: ho ikoetlisa le nako e khutšoanyane ho thusa 'mele hore o laole tsoekere ea mali le ho boloka khatello ea mali ka har'a meeli e tloaelehileng ha e bapisoa le nako e telele, empa e sa tloaeleha. Bo-rasaense ba Denmark ba bile ba fumana hore baatlelete ba koetlisang mokhoa o fokolang, qetellong, ba chesa lik'halori tse ngata ho feta bahanyetsi ba bona ba tlaase ba ikhohomosang. Ka kakaretso, ntho e 'ngoe le e' ngoe bakeng sa rona, e phathahane (kapa e fokola), e atleha haholo. Ho na le nako e sa lefelloeng - u ka khona ho sebetsa, 'me metsotso ena eohle nakong ea letsatsi le beke e tla eketsa ho fihlela e le hantle. Hape, maqheka a joalo a mano a u lumella ho eketsa matla a koetliso ka 'ngoe ho fihlela moeli. Ha e le hantle, ho qeta nako e telele ho feta motsotso ho bonolo ho feta ho leka ho boloka tekanyo e hlokahalang ea mojaro ka hora. Empa haufi le ntlha. Ka tlase ke litsela tse babatsehang tsa mekhoa e fapaneng ea bolelele bo fapaneng. Thabela!
Ho ikoetlisa metsotso e 1: koetlisa 'mele oohle ka nako e le' ngoe
Bakeng sa nako e khutšoanyane joalo, ho ikoetlisa ka mohlolo ke birch. Ha e le hantle, ena ke mofuta oa mekhoa ea boikoetliso ka boima ba eona, hobane ho thata le ho tseba hore na motho o na le mofuta ofe oa ho tseba hore na sehlopha sa 'mele se se ke sa kopanela hokae. Ha e le hantle, ka lebaka la phetoho ea kamehla ea boemo ba 'mele sebakeng, berms e baka mojaro o moholo meleng ea pelo, e koetlisa mamello ea eona.
Etsa se latelang: ema hantle, u behe maoto mahetleng a hao, matsoho a theohe mahlakoreng. Lula fatše 'me u behe matsoho fatše. Joale khutlela morao sebakeng sa leshano e le hore 'mele o thehe mola o otlolohileng ho tloha hloohong ho ea ho lirethe. Khutlela sebakeng se lutseng, joale otlolla maoto le ho qhomela, ho phahamisa matsoho holim'a se felileng. Kaofela e ne e le pheta-pheta e le 'ngoe. Etsa sekhahla ka motsotsoana.
Ho fetola mojaro : haeba o batla ho nolofatsa birch - u se ke ua qhoma ka ho toba ho recumbent, empa otlolla maoto a hao ka mor'a hore e mong. Itokiselitse ho ikitlaetsa - etsa ka tlaase ntlha e le ngoe ea ho sututsa.
Ho ikoetlisa ka metsotso e 5: sebetsana le mochine oa khatiso
Liphetoho tsa setso ha li fete feela mesifa ea mpa, empa e ka siea morao ho uena mohopolo oa bohloko ka morao kapa molala o ka tlaase. Mokhoa oa rona oa ho ikoetlisa o bolokehile ebile ha o utloise bohloko, hape o jara mesifa e batlang e fumaneha ka mahlakoreng ohle.
Etsa sena: Qetella mehato eohle ka tatellano le bonyane ba phomolo pakeng tsa bona. Ha u qetile, khutlela ho ea pele le ho pheta ketane eohle hape. Tsoela pele ho fihlela metsotso e mehlano e felile.
1. Phalla ho fitball.
Ema ka pel'a bolo ea mangole, u behe ea ho qetela ka bophara ba letheka, le li-forearms - holim'a projectile. Fokotsa mesifa ea hao ea mpa mme, ntle le ho khumama ka morao, khutlela pele, o otlolla matsoho. Tšoara khefu ea bobeli, ebe u khutlela sebakeng sa pele. Etsa makhetlo a 10.
2. Sehlopha ho fitball.
Beha matsoho fatše bakeng sa bophara ba lehetla, 'me u behe maoto a hao bolo. Boloka lioto tsohle li otlolohile hantle 'me u se ke ua qeta ka morao ka morao. Hona joale tsamaisa hantle projectile mahetleng a hao, u phahamise pelvis. Ka nako e tsoanang, tlohela matsoho a otlolohile. Tšoara ka motsotsoana 'me u khutlele sebakeng sa pele. Etsa litlhapi tse 1O.
Z. Ho bua leshano.
Thetsa ka morao, o beha letheka ka lehlakoreng le letona ho 'mele, le maoto - ka lehlakoreng le le leng ho ea lethekeng. Fana matsoho ka pel'a hao, ka lehlakoreng le leng la letheka. Ka nako e le 'ngoe, otlolla maoto ebe o otlololla matsoho. Khutlela sebakeng sa pele. Etsa makhetlo a 10.
4. Lehlakoreng le ka lehlakoreng le leng.
Qala ho tloha sebakeng sa bar - ho tšoana le ho robala, empa ho eme liphatleng tsa hau. Beha likhapha ka tlase tlas'a manonyeletso, mpa le likoti tsa nakoana, u se ke ua theoha ka morao. Fetola 'mele e le hore u eme ka forearmarm ea hau e letšehali. Tšoara sebakeng sena metsotsoana e 2, khutlela sebakeng sa pele mme u fetele ka lehlakoreng le leng. Tsoela pele ho tšela metsotsoana e 30.
Ho ikoetlisa ka metsotso e 8: hasanya metabolism
Lenaneo lena la thuto le hlahisitsoeng ke Craig Bellantine, mongoli oa buka ea Turbulence Training. Mona ntho e 'ngoe le e' ngoe e tšoanela: e mamella, e qhibilihisa mafura 'me e matlafatsa mesifa.
Etsa sena : Qala ka koetliso ea pele 'me u phethe nako e feletseng ea metsotso e 4. Ke feela ka mor'a sena ho ea mokhatlong o latelang.
1. Squat e feletseng
Beha maoto a hao hanyenyane ho feta mahetleng a hao 'me u fokolise likausi tsa hau hanyenyane, matsoho fatše, lula fatše. Ka mokhatlong o le mong, otlolla maoto a hao, ema liotleng tsa hao 'me u otlolle matsoho ka pel'a hao. Khutlela sebakeng sa pele. Etsa ho pheta-pheta ka metsotsoana e 20, ebe metsotsoana e 10 e phomola - e tla be e behoa e le 'ngoe. Etsa tsena tse robeli ka tatellano.
2. Litlhaka ka phetoho ea maoto
Nka mehato ea hau ka leoto le letona 'me u ipehe fatše, u khumame ka mangole ka bobeli. Hula leoto le letona ho tloha fatše 'me u khutlele morao, u e behe boima. Hang-hang khutla ka leoto le letona le letona mme u kene ka har'a metsi, hona joale le leoto la hau le letšehali ka pele. Tsoha ho tloha moo u lulang teng, u tlise leoto le letona ka ho le letšehali - mme o tla qetella pheta-pheta e le 'ngoe. Etsa tse ngata joalo ka metsotsoana e 20, phomola metsotsoana e 10 (ena ke e behiloeng) mme u fetole leoto la hao. Tsoela pele ho fetola lihlopha ka mor'a hore u phethe. Etsa lihlopha tse robeli: leoto le letona le le leng le le leng le letšehali.
Ho ikoetlisa ka metsotso e 12: ntlafatsa cardio
Koetliso e mengata ea nako ea nako e kenyelletsa lebelo le lebelo feela - e leng supersonic le ka lebelo la khofu. Empa ea rona e tletse ka kgetho ea boraro - lebelo le tloaelehileng. Ho ea ka Moprofesa Jens Bangsbaugh oa Univesithing ea Copenhagen, mokhoa ona o lumella ho boloka boikutlo bo phahameng ba pelo. Hape ho na le phello e ntle ho potlakisa lebelo ka kakaretso. Ke hore, kamora ho koetlisoa ka "cat" ea rona, o ka hlōla kapele sebaka seo o se ratang, ho sa tsotellehe hore na o ne o le joang.
Etsa sena : ka mor'a ho futhumala hakhutšoanyane latela moralo ona oa metsotso e 12. Tseleng, u ka sebelisa leha e le efe cardio bakeng sa sena. Qetella sekontiri.
Butle-butle jog.
0: 31-0: 50 Matha ka lebelo le tloaelehileng ho uena.
0: 51-1: 00 Eketsa lebelo la hau!
1: 01-5: 00 Pheta phetoho eohle ka makhetlo a mane.
5: 01-6: 59 U se ke ua matha. Tsamaea ka khutso.
7: 00-7: 30 Butle-butle jog.
7: 31-7: 50 Tsamaea ka lebelo le tloaelehileng ho uena.
7: 51-8: 00 Eketsa lebelo la hau!
8: 01-12: 00 Pheta phetoho eohle ka makhetlo a mane.
Mesebetsi e khutšoanyane
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