Hoa hlokahala hore u nahane hore na u tla qeta nako e ngata hakae lilemong tsa ho ikoetlisa le seo ba lokelang ho se etsa hore ba se ke ba ba le kotsi kapa e kotsi haholo. Nakong ea khefu ea likhoeli tse 2-3, mehloli ea matla e theoha hanyenyane, ha bokhoni ba aerobic bo senyeha haholo. Taba ea hore pelo e se e sa khone ho leleka palo ea mali e ileng ea phunya haufinyane, ha u ameha ka lipapali ka mafolofolo. Ka lebaka leo, menoana matsohong le maotong a hao a bata, joale ho na le maqhubu a mali sefahlehong sa hau. Tsela ea ho hlōla botsoa le ho ea lipapaling kamehla - hamorao sehloohong.
Ho fihlela moo ho buuoang teng
Ho lumeloa hore haeba u sa qete likhoeli tse 'maloa u ikoetlisa, ho phomola ho tla eketseha ka 10-20 ho otla / metsotso, ho bapisoa le se neng se le lihlopha tsa kamehla. Manonyeletso a boetse a fokolisa, kahoo ha ho na motho ea lokelang ho itšoara ka litekanyo tseo u neng u li tloaetse pele. Ho basali ba nang le bakhachane, ho phaella moo, tekanyo ea ho khutsuoa ha hormone ea phomola e phahama, e leng ho fokolisang li-ligaments. Ha u khutlela holong ka mor'a hore ngoana a hlahe, ho hlokahala hore u etse li-exercising ka tšehetso ea morao bonyane libeke tse peli, le ho feta ho tsohle-ho tloha moo u lutseng teng. Ke arola "ba khutlang" ka lihlopha tse tharo: ba sa sebetseng likhoeli tse 2-3, likhoeli tse 7-8 le hoo e batlang e le selemo. Sehlopha sa ho qetela se kenyelletsa banana ba tsoetseng ngoana. Ba bang ba tsoela pele ho kena khoeli ea borobeli ea bokhachane, 'me motho e mong ho ea boraro a ke ke a lelekoa ka tlung. Leha ho le joalo, ka bobeli, ho molemo ho sireletseha.
Mokhoa oa ho hopola. Ha o e-s'o kopanetsoe: likhoeli tse 3
Ka mor'a phomolo e khutšoanyane joalo 'mele oa hau ha o e-s'o lebale kamoo u ka beha leoto la hau sethaleng kapa mokokotlo o nang le li-barbell. Leha ho le joalo, ts'ebetso ea hae ea ho itšireletsa e ile ea theoha. Ka lebaka leo, ha u eme sethaleng sa marang-rang 'me u beha lenaneo le tloaelehileng, u ke ke ua le etsa ka ho feletseng-le hlokofatsoa ke ho hema. 'Me ka lihlopha tsa lihlopha tsa sweat li tla phalla sefako. Ntlha ea pele, re tlameha ho arohana le liponto tse eketsehileng 'me re lokise tsamaiso ea pelo ea methapo ea boikoetliso, kahoo lithupelo tsa pele tse tharo ho isa ho tse' nè li hloka tlhokomelo e kholo ho ikoetlisa. Ka mor'a moo, o ka qala hape holong ea boithabiso kapa ka sehlopha. Qetello: ntho ea bohlokoa ka ho fetisisa ke ho khutlela ho tloaelehileng. Ela hloko haholoanyane moroalo oa pelo bakeng sa "ho phunya" metsoako ea pelo le metsoako ea phefumoloho. Kotsi! E-ea hang-hang ho ea mefuta ea lipapali moo ho nang le mefuta e mengata ea tšohanyetso (tennis, ho theoha ha sefofane). Tlhahiso: U se ke ua lieha nako ea ho khutlisa.
Thibela 1
- Metsotso e 15 ho tsamaea habonolo tseleng + pele ho metsotso e 5 (mohato o bonolo)
- Li-squats tse nang le li-dumbbells: lihlopha tse 3 tsa ho pheta-pheta
- Ho itšireletsa ho tsoa BOSS ka ho hatelloa ka mangole: lihlopha tse 2 tsa ho pheta-pheta
- Hyperextension: lihlopha tse 3 tsa likarabo tse 15
- Tsela e senya: lihlopha tse 3 tsa ho pheta-pheta
- E-ea holimo ho ea sefubeng (kapa ho hlahisa li-dumbbells sebakeng se leshano ka bencheng): lihlopha tse 2 tsa ho pheta-pheta
- Ho qeta metsotso e 10 ho matha tseleng kapa ho tsamaea ka mafolofolo holim'a sekepe
Thibela 2
- Metsotso e 5 ea mofuthu: matsoho a mahi, maoto, a phunyeletsa ka pele le mahlakoreng, ho potoloha ho emisa, likhahla, ho phahamisa ka matsoho a k'hothone - hlooho ea makhetlo a 10
- Ho hatella ka ho hatelloa ka mangole: lihlopha tse peli tsa ho pheta-pheta
- Ho sotha: lihlopha tse 3 tsa ho pheta-pheta
- Lihlopha tse se nang boima: lihlopha tse 3 tsa ho pheta-pheta
- Ema ka leoto le le leng ka metsotsoana e 10: lihlopha tse peli tsa ho pheta-pheta. (Nakong e tlang, boikoetliso bo fetoha boima haholo: o ka nka leoto la hao ka lehlakore.)
- Etela leboteng le holimo bakeng sa metsotsoana ea 5-10
- Ho otlolla habonolo
Thibela 3
- Mokhoa oa simulator ("butterfly"): lihlopha tse 2 tsa ho pheta-pheta
- Pula pele: lihlopha tse peli tsa likarabo tse 6
- Ho ts'oaroa ha setulo ho ea lebanta ho lutse: lihlopha tse peli tsa ho pheta-pheta
- Ho phahamisa litlolo ka pel'a hao
- Hyperextension: lihlopha tse peli tsa likarabo tse 15
- Ho senya fitball: 3 lihlopha tse 10 tsa ho pheta-pheta
- Lisebelisoa tsa triceps li thibela: lihlopha tse peli tsa likarabo tse 12
Thuto ea bobeli ea thupelo
- Tšoaea setulong ho sefuba: lihlopha tse peli tsa ho pheta-pheta
- Litlhaloso, ho phunya ha maoto lihlopha tse 2 tsa likarabo tse 12
- Litapokelo ho triceps ka simulator: lihlopha tse peli tsa likarabo tse 12
- Dumbbell e phahamisa marulelong: lihlopha tse 2 tsa ho pheta-pheta
- Ho senya benche: lihlopha tse tharo tsa ho pheta-pheta
- Benche ka simulator bakeng sa sefubeng: 2 lihlopha tse 9 tsa ho pheta-pheta
Ha o e-s'o kopanele: likhoeli tse 7
Haeba pele ho khefu mosebetsi oa hau o ne o le monyenyane (ha ho na likhoeli tse tšeletseng), u ka lebala mokhoa oa ho etsa sena kapa mosebetsi oo. Tabeng ena, botsa morupeli hore a khanne lithuto tse 'maloa tsa kenyelletso kapa a ee lithuto tse seng kae bakeng sa ba qalang. Ak'u inahanele hore ho ea ka moralo u na le ntshetsopele ea matsoho le maoto. Bakeng sa ba nang le phihlelo ea selemo le selemo, sehlopha sa mesifa se leng lenaneong la pele se tla ntlafala. Tlhaloso e bonolo: qalong ea koetliso u na le matla a mangata. Ka hona, ka mor'a khefu, pele re koetlisa karolo ea "mele" ea 'mele, ebe joale e setseng. Hangata, banana ba "oela morao" lethekeng, mochine oa khatiso le triceps. Qetello: likhoeling tse 7-8 u ka lebala mokhoa oa ho etsa li-exercising tse ling. Ka lebaka leo, ho hlokahala hore u khomarela ho rarahaneng ho tloha Block 1 kapa Block 2 bonyane likhoeli tse tharo, le ho kopanela beke ea pele le mokoetlisi oa hau. Kotsi! Koetlisa ka moroalo oa khale. Ha ho letho, ntle le bohloko ba mesifa kapa tsietsi, e ke ke ea tlisa. Tlhahiso: ka boikoetliso leha e le bofe, kenyelletsa khatiso mosebetsing!
Nakong ea motšehare
Esita le haeba o se na monyetla oa ho ikoetlisa kamehla, o lokela ho shebella lijo. Ha u khutlela kamoreng hape, takatso ea hau e ka 'na ea eketseha. Ho sena ha ho ntho e makatsang: 'mele o amohela mojaro o eketsehileng' me o hloka ho recharge. Etsa bonnete ba hore u ka ja hora pele thuto e qala, hape ha u khutlela hae. Kamora ho koetlisoa ka boima, takatso ea lijo e phahama. Leha ho le joalo, haeba qetellong ea thupelo, e ka ba metsotso e 15 holim'a treadmill, e tla theoha haholo. Ho hlokahala ho emisa lihlopha kapa ho botsa moetlisi haeba:
• Ho ne ho e-na le bohloko ka sefuba kapa mesifa e jeretsoe
• ha ho na moea o lekaneng
• ho ba le botsoa kapa ho nyeheloa ke pelo ho utloahala
Ha o e-s'o kopanetsoe: likhoeli tse 12
Ka mor'a selemo ntle le lihlopha, ntho e 'ngoe le e' ngoe e tlameha ho qala hape. Ha e le hantle, ho hopola seo u se entseng pele ho bonolo ho feta ho ithuta ho tsoa pele, empa ho ntse ho le joalo, ho nka bonyane khoeli ho khutlisa. Hape ho hlokahala tlhahlobo ea bongaka - ho tšoana le qalong ea koetliso. Ke eletsa bareki ba ka hore ba etse li-calipometry - mokhoa oa ho lekanya boholo ba mafura 'meleng. U lokela ho e pheta ka likhoeli tse peli ho tiisa hore u le tseleng e nepahetseng. Ha selemo se fetile ho tloha thutong ea ho qetela, motho a ke ke a sebetsa ka katleho ho tloha qalong. Ka lebaka leo, bohlokoa ka ho fetisisa thupelong ea koetliso e lokela ho ba ea bobeli kapa ea boraro ka tatellano. Basomi ba mananeo a lihlopha ho molemo ho buisana le mosuoe, ke mosebetsi ofe oo u ka o khethang ka lekhetlo la pele. Qetello: lithuto li tla tlameha ho ba ho tloha qalong. Makhetlo a 2-3 ka beke a tsamaee. Qala pele u tsamaea ka bohato bo potlakileng ba limithara tse 800, ha nako e ntse e ea u tla fokotseha butle-butle. Ka libeke tse 'maloa u ka itokisetsa ho etela holo. Ha u ikoetlisa, u ikoetlise ho tloha Block 3 (ho fetola mosebetsi o itseng) bakeng sa 'mele oohle ka makhetlo a 2-3 ka beke. Kotsi! Ho nahana hore ka mor'a selemo sa ho sitisa u ke ke ua khona ho etsa letho. Tlhahiso: khoeling ea pele u lokela ho fa 'mele oohle moalo ka makhetlo a fetang 2-3 ka beke, ho seng joalo u ka fumana overtax. Thutong e 'ngoe le e' ngoe, u lokela ho fetola ka ho feletseng liteko tsa ho ikoetlisa mesifa ho tloha maemong a sa tšoaneng. U ka boela ua li rotanya ka tatellano e fapaneng, bakeng sa phello e kholo.