Lenaneo
U tla hloka. Chako, benche kapa lebokose, thapo ea limithara tse hlano, basketball ball, libotlolo tse tharo tsa polasetiki, absorber ea rubber le rug.
Lihlopha
Etsa lenaneo lena ho tloha ka Mantaha ho isa ho Labone ka libeke tse 5. U ka koetlisa u le mong, le metsoalle esita le lelapa lohle. Ntho ea bohlokoa e neng e le monate! Hlahloba. Qala ka metsotso e 5-10 ea boikoetliso bo fokolang ba cardio, mohlala ho tsamaea sebakeng seo.
Hitch
Qetellong ea thuto e 'ngoe le e' ngoe, hula lihlopha tse kholo tsa mesifa, li tšoara e mong le e mong ka metsotsoana e 20-30.
Koetliso ea khetho
Nka letsatsi lena le mofuta oa hau oa mofuta o motle oa ho ikoetlisa kapa leka ntho e ncha ka ho feletseng. Mona ke likhopolo tse 'maloa.
■ Aerobics (lapeng tlas'a kasete ea video kapa ka sehlopha se nang le morupeli).
■ Yoga (ka boeena kapa le morupeli).
■ litsebo tsa ntoa tsa bochabela.
■ Ho koetlisa kapa ho koetlisa nako nakong ea libaesekele tse tsamaeang.
■ Ho palama libaesekele sebakeng se bataletseng kapa se thata.
■ Ho sesa (koetliso e telele, koetliso kapa koetliso e kholo ea nako ea nako).
■ Tsamaea fatše kapa u tšele.
■ seaparo sa ho roala. Chesa lik'halori ka monate!
■ Tennis, badminton le lipapali tse ling tsa ntle.
■ Ho tantša - ho tloha ballet ho ea jazz-ea kajeno.
Beke ea pele
Mantaha
Qala ka teko ea ho ikoetlisa:
■ Ka metsotso e le 'ngoe, sotha setopo ho bala li pheta-pheta.
■ Ngola nako mme u tsamaee ka limithara tse 800 ka tšusumetso e feletseng.
■ Etsa li-push-ups, ho phomola likoseng tsa menoana kapa, haeba ho le thata, maotong a hao.
Hona joale hlahloba liphetho tsa hau:
■ U mathela kamora metsotso e 6 (kapa ho feta); bakeng sa metsotso e le 'ngoe e entsoeng ka tlaase ho 30; ha ea ka ea hlaphoheloa. Kahoo, o na le boemo ba pele ba ho itokisa.
■ U khona ho hlōla mera ea 800 ka metsotso e 5-6; metsotso e le 'ngoe e etsa liphetoho tse 30-50; etsa phallo ka mangole. U na le boemo ba bobeli ba ho itokisa.
■ Sephetho sa hau ho matha se tlase ho metsotso e 5; u ka etsa ho fetang 50 ka metsotso e 1; ho phalla, ho itšetleha ka li-socks. Ka hona, o na le boemo bo phahameng ba ho itokisa.
Haeba ho bonahala hore liphetho tsa hau li tsamaisana le maemo a fapaneng a ho lokisetsa, qala ho sebetsana le mojaro o lumellanang le boemo ba pele. Kamora 'tlhahlobo, e-ea ho tsamaea le ho matha. Nete ea ho kena: tsamaea 200 m, ebe u tsamaee sebaka se lekanang. Mokhoa o mong oa ona ke sebaka se ka thōko ho 1.5-2.5 km. Ka karolelano boemo: ho tsamaea - 800 m, ho matha - 800 m. Ka hona, hlōla 1,6-3,2 km. Boemong bo phahameng: ho matha - 2,5-3 km.
Kichine ea masimo
Boloka diary ea lijo. E tla u thusa ho tseba hore na ke hobane'ng ha u ja. U tla ja lijo tsa hoseng. Haeba u koetlisa hoseng, etsa bonnete ba hore u ja lijo tsa hoseng pele ho lijo tsa hoseng, empa eseng ka thata-thata: li-flakes kapa lijo-thollo, lebese, lero le nyenyane le metsi a mangata. Setsi sa metsi. Norm - likhalase tsa metsi tse ka tlaase ho tse 8 ka letsatsi. Pele ho koetlisoa, ho hotle ho noa seno se nang le lik'habohaedreite - tee le tsoekere, lero la tholoana kapa lero. Tekanyo ea limatlafatsi. Kakaretso ea limatlafatsi tseo u li jang li lokela ho ba: 60% lik'habohaedreite, liprotheine tse 20% le mafura a 20%. Ho haella ha lik'hilojule. Ho khanna mafura a mangata, etsa hore ho be le matla a matla a kcal 500 ka letsatsi. Ho etsa sena, ja 250 kcal tlase ho tloaelehileng, 'me litšenyehelo tsa ho ikoetlisa li eketsa litšenyehelo tsa matla ka 250 kcal. Ho koetlisoa lenaneong la rona ho matla haholo, mme o tla chesa mafura esita leha o ja lijo tse 1800-2000 kcal. Ka nako e ts'oanang, mesifa ea mesifa e qala ho eketseha, kahoo shebella liphetoho ka molumo oa hau, eseng boima ba 'mele.
Labobeli
Tlhōrō ea litšitiso. Haha ka jareteng kapa u sireletse litšitiso tse 6. Feta sehlopha ntle le khefu ho tloha qalong ho fihlela hang, ebe o pheta. Qala: Etsa phapang ka makhetlo a mararo. Boemong bo ka hare: hlōla litšitiso tsohle 4-5 linako tse ling. Phahameng e phahameng: Feta mofuthu makhetlo a 6.
1. "Li-Classics". Thala letlooa la "cheki" bakeng sa "classic" 6-9 m ka nako e telele. Ho phahamisa mabitso a hao le ho sebetsa matsoho a hau ka matla, phunyeletsa grid eohle, nako le nako ha u beha leoto la hau kahare.
2. Litlhoko le lengole li tsamaea. Khetha karolo ea tsela pakeng tsa lifate tse peli kapa lipalo. U ka boela ua hlokomela hore na u tsamaea hole hakae, ka mohlala ka libotlolo tsa polasetiki. E lokela ho ba joalo hoo ho pheta-pheta ho pheta-pheta ho ne ho le thata ho e etsa, empa mokhoa ona o ne o sa utloe bohloko ka nako e le 'ngoe. Moqalang: Fetisetsa hole, ho phahamisa mabitso ka lehlakoreng le letona. Matsoho ka morao hloohong.
Boemong bo bohareng / bo phahameng: etsa tlhaselo ea ho falla. Ema o otlolohile, maoto a lehetla-bophara a arohane. Sefuba se otlolohile, mochine oa khatiso o senyehile, matsoho a kenngoa sefubeng. Nka mohato o moholo le ho theohela tlhaselong. Mabitso ka bobeli a lokela ho koaloa hoo e ka bang ka mahlakoreng a nepahetseng. Matlafatsa mesifa ea meno le maotla a otlolle maoto 'me hang-hang nka mohato o tsoelang pele ka leoto le leng. Kahoo, tsamaea hohle.
3. Koetliso ea lihlopha. Tšoara thapo pakeng tsa lifate kapa litšiea tse peli ka lebelo le ka holim'a mahetla. Ema ka lehlakoreng la thapo. Lokisa khatiso. Itšoare ka letsoho, fist e behe ka pel'a sefuba, e bapisa boemo bo sireletsang ba lebokose. Seka ka mangole, u kene ka thapo 'me u "phalle" tlas'a eona, ntle le ho fetola boemo ba matsoho. Kahoo u hlōle sebaka sohle.
4. Ho nyolohela bencheng. Ema u talimane le benche kapa drawer. Boima ba lehetla ka bophara. Lokisa khatiso. Beha matsoho a hao sefubeng. Etsa leoto leoto mohato, beha leoto la hao le letšehali. Ebe u nka mohato o khutlelang fatše, ka leoto la hao le letona, beha setšehali. Ka metsotsoana e 30, etsa mekotla e tlohang ka leoto le letona, ka mor'a metsotsoana e meng e 30 - ho tloha ka letsohong le letšehali.
5. Ho boloka bolo. Tlhokomeliso ho latela mola o qalang, ka mor'a 15 m - qetellong. Abela libotlolo tsa polasetiki tse se nang letho pakeng tsa tsona ka nako e le 'ngoe. Sebelisa bolo pakeng tsa libotlolo tsa noha, u li otla khahlanong le fatše ka le leng, ka lehlakoreng le leng, ho tloha qalong ho fihlela qetellong, ebe u khutlela morao.
6. Ho ruruha. Nakong ea motsotso o le mong, foka: maoto mahlakoreng - matsoho, maoto hammoho - matsoho mahlakoreng. E-ba le mathata a mangata, 'me u boloke mokokotlo oa hao o otlolohile
Laboraro
Ho potlaka. Qala ka jog e nyenyane metsotso e le 1. Ebe o potlakisa metsotso e le 'ngoe. Makhetlo a mang a mararo, pheta lebelo le liehang. Ebe u tsamaea metsotso e 2. Kaofela ha bona e tla ba nako ea metsotso e 10. Qalella: etsa mekhahlelo e 2. Boemo ba bohareng: etsa mekhahlelo e meraro. Boemong bo phahameng: etsa likarolo tse 4.
Labone
Koetliso ea potoloho. Etsa mokhoa o mong oa liketso tsohle ntle le phomolo. Ebe u pheta hape. Qalella: etsa "li-circles" tse 3. Boemo ba bohareng: etsa "li-circle" tse 4. Boemong bo holimo: etsa "li-circles" tse 5.
1. Ho phunyeha ha matsoho ka ho tsuba. Beha maoto a hau bohareng ba motlakase oa ts'oaetso ea rabara kapa bandage e tlamang. Tšoara. Liatla tsena li lebeletse ka thabo. Lokisa mochine oa khatiso, otlolla sefuba. Tlosa mahare a mahetla 'me u theole mahetla fatše. Tšoara matsoho ebe u hula marakoli mahetleng a hau. Lintlheng li tlameha ho ba teng. Butle-butle khutlela sebakeng sa pele. Etsa li pheta-pheta tse 15.
2. Ho phahamisa matsoho mahlakoreng ka ho tsuba. Tloha leoto le le leng ha motho a ts'oareha. Lokisa khatiso. Letsoho le khumama hanyenyane. Liatla li shebahala ka hare. Ha u se ke ua koala likhahla, ka boiteko ba mesifa ea mahetleng, phahamisa matsoho mahlakoreng ho fihlela maemong a mahetla. U se ke ua chechisa nyeoe ea morao. Butle-butle khutlela sebakeng sa pele. Etsa li pheta-pheta tse 15.
3. Marotholi sebakeng. Ema ka ho toba. Litšoele ka bophara ba mahetleng, thothollo e otlolohile, mochine oa khatiso o fokotsehile. Matsoa a kenngoa sefubeng. Nka mohato o moholo le ho theohela tlhaselong. Mabitso a mabeli a tlameha ho ema ka mahlakoreng a nepahetseng. Matlafatsa mesifa ea meno le maotla a otlolla maoto le ho khutlela sebakeng sa pele. Etsa li pheta-pheta tse 15 ka pele, ka lehlakoreng le leng.
4. Pushups, ema ho tse 'nè kaofela. Beha matsoho a hao hanyenyane ho feta mahetleng a hao, menoana ea hau e lebeletse. Theola pelvis e le hore 'mele o thehe mola o otlolohileng ho tloha ho vertex ho ea mangole. Koola likhahla ka lehlakoreng le letona, ebe u hatella. Etsa li pheta-pheta tse 15. Haeba u lokiselitse hantle, etsa lits'ebetso-ts'ebetso, u se ke ua ema mangole a hau, empa u le ka menoana ea hau.
5. Panya (squat) le ho lahlela bolo. Nka basketball ka matsoho ka bobeli. Ema ka ho toba. Maoto a lekana ho feta mahetleng, lisepa li tsamaisoa hanyane ka mahlakoreng. Matsoho le bolo e theoleloa ka bolokolohi. Lokisa khatiso. Etsa plie ntle le ho fetola boemo ba 'mele le matsoho. Fokotsa maoto, ha u ntse u phahamisetsa matsoho le ho lahlela bolo. U se ke ua theola matsoho, mo tšoara 'me u khutlele sebakeng sa pele. Etsa lipontšo tse 15 tsa mosebetsi ona.
6. Itšetleha ka molamu ka ho tsuba. Beha maoto a hau bohareng ba absorber ea rabara ea ts'oaetso. Litlhaka ka bophara ba mahetleng, liatla li shebahala ka hare. Utloisisa li-handleles. Tlosa scapula, hanyetsa khatiso. Fokotsa mangole 'me u itšetlehe ka letheka ka ho toba. 'Mele o lokela ho batla o lekana le mobu, matsoho a otlolohileng - a theoleloe ka bolokolohi. Matlafatsa mesifa ea morao, hula matsoho ka holimo ho sefahleho ho mahlakoreng. Tšoara sebakeng sena, ebe u khutlela ho ea pele. Etsa li pheta-pheta tse 15.
Beke ea bobeli
Mantaha
Tlhōrō ea litšitiso. Joaloka ka Labobeli la beke. Ho phahama bencheng ho tla nkeloa sebaka ke ho ruruha thapo metsotso e le 'ngoe.
Labobeli
Koetliso ka khetho. Khetha mofuta oa boithabiso boo u bo ratang haholo.
Laboraro
Koetliso ea potoloho. Joaloka ka Labone la 1 bekeng. Ho e-na le ho phahamisa matsoho mahlakoreng ka ho tsuba, etsa lifts ka lisoksi tsa hau. Ema ka ho toba. Maoto a bophara ba mahetla a arohane, maoto a lekana. Lokisa khatiso. Beha matsoho a hao sefubeng. Matlafatsa mesifa ea leoto le ka tlaase ho menoana, lula 'me u theohe butle. Etsa li pheta-pheta tse 15.
Labone
Ho tsamaea / ho matha. Ntlha ea pele: ho matha - 400 m, ho tsamaea-400 m. Pakane ea hau: liropa tse 3-4 tsa mekhahlelo e joalo. Karolelano ea boemo: ho matha - 1200 m, ho tsamaea-400 m. Pheta ka makhetlo a 2-3. Boemong bo phahameng: ho matha - 3-4 km. Qetellong ea ho ikoetlisa, sotha metsotso e le 1 le lihlopha tse tharo tsa li-push-ups tse 10.
Beke ea boraro
Mantaha
Koetliso ka khetho. Mofuta ofe kapa ofe oa ho ikoetlisa.
Labobeli
Koetliso ea potoloho. Joaloka ka Labone la 1 bekeng.
Laboraro
Ho tsamaea / ho matha. Ntlha ea pele: ho matha - 400 m, ho tsamaea-m 400. Pakane ea hau: lipara tse 4 tsa linako tse joalo. Karolelano ea boemo: ho matha - 1200 m, ho tsamaea-m 400. Pheta makhetlo a mararo. Boemong bo phahameng: ho matha - 4 km. Qetellong ea ho ikoetlisa, etsa lihlopha tse peli tsa likhaello tse 20 'me joale li-push-up tse 20.
Labone
Tlhōrō ea litšitiso. Joaloka ka Labobeli la beke. Koetliso ka khetho ea hau e tla etsa phapang ha u bapala lipapali le ho thusa ho qoba ho phalla
Beke ea bone
Mantaha
Koetliso ea potoloho. Joaloka ka Labone la 1 bekeng. Ho e-na le ho hlaseloa sebakeng seo, etsa litlhaselo hape. Ema e otlolohile, maoto a mahetla a arohane, matsoho lethekeng. Khutlela morao 'me u theohele kahare. Tšoaea, fetisetsa boima ba 'mele mootong o ka morao, ebe o beha e' ngoe ho oona. Ebe u nka mohato ho tloha leoto le leng. Etsa litlhaselo tse 15 ho leoto le leng le le leng.
Beke ea bohlano
Mantaha
Ho tsamaea / ho matha Ntlha ea pele: ho matha - 800 m, ho tsamaea - 800 m. Pakane ea hau ke ho hlōla nako e meraro. Karolelano ea boemo: ho matha - 1600 m, ho tsamaea - 400-800 limithara. Pheta makhetlo a 2. Boemong bo phahameng: ho matha - 5 km. Qetellong, etsa lihlahisoa tse 4 tsa makhetlo a 20 a ts'ebetsong 'me u etse ho sotha metsotso e 1.
Labobeli
Ho tsamaea / ho matha. Ntlha ea pele: ho matha - 1200 m, ho tsamaea-m 400, ebe ho phunyeletsa 20. Sepheo sa hau: likarolo tse 4-5 tse joalo. Karolelano ea boemo: ho matha - 800 m, ebe mefuta e 15 ea ts'ebetso le liphetoho tse 30. Pheta ka makhetlo a 5-6. Boemong bo holimo: ho matha - 800 m, ho e-na le li-push-up tse 20 le liphetoho tse 50. Pheta ka makhetlo a 5-6.
Laboraro
Tlhōrō ea litšitiso. Joaloka ka Labobeli la beke.
Labone
Koetliso ka khetho. Leka ntho e ncha ka ho feletseng bakeng sa hau. Mefuta e sa tšoaneng ea koetliso, u tla finyella liphello tse ntle
Labobeli
Koetliso ea potoloho. Joaloka ka Labone la 1 bekeng. E kenyelletsa mathata. Haeba u ne u tloaetse ho itšetleha ka mangole a hau, hona joale - ka lisokong. Bakeng sa boemo bo phahameng ba ho itokisa: beha maoto a hau ka bencheng kapa lebokose le tsitsitseng mme u hatelle sebakeng sena.
Laboraro
Tlhōrō ea litšitiso. Joaloka ka Labobeli la beke. Tse ling tsa litšitiso li ka nkeloa sebaka ke ho qhomela ka lehlakore. Khetha karolo ea pina pakeng tsa lifate tsena tse peli kapa u tšoaee sebaka se hole. Ema ka lehlakoreng le ka thōko, beha maoto a hao bophara ba mahetleng. Nyeoe e khelosoa hanyenyane. Likoti le matsoho li otlolohile, li-fist ka pel'a sefuba, ka bobeli bakeng sa tšireletso. Nka mehato ho ea ka lehlakoreng le le leng ka leoto le le leng, ebe u kopanya le leng. Kahoo u hlōle sebaka se selelele ho ea qetellong, ebe u khutlela morao. Maqhubu a se ke a otloloha ka botlalo, tsohle li qhoma ho leka ho etsa semicircle.
Labone
Koetliso ka khetho. U ka fana ka khetho ho mofuta ofe kapa ofe oa ho ikoetlisa. Qetellong, pholletsa le teko ea ho ikoetlisa, joaloka Mantaha 1 ho ea beke. Bapisa liphetho.