Na u itokiselitse phephetso ea matsatsi a 31?
Batho ba bangata ba lumela hore lebaka le ka sehloohong la ho kenyelletsa koetliso ea matla thupelong ea letsatsi le letsatsi ke ho lula u phetse hantle.
Le ha koetliso ea matla e ka eketsa boima ba mesifa, ka hona ea etsa hore mesifa e be matla le ho thatafala, ha e na molemo feela.
Ho ikoetlisa ka matla ho ka eketsa leqhubu la masapo le ho eketsa ho fetoha ha manonyeletso. Ho matlafatsa mesifa ho boetse ho thusa ho ntlafatsa botsitso, ho potlakisa metabolism le ho chesa likhalori. Boima ba mesifa le bona ka tlhaho bo fokotseha ka lilemo, ka hona ha o ntse o tsofala, ke mohopolo o motle ho kenyelletsa koetliso ea matla morerong oa hau.
Ba bang ba bareki ba ka ba beha molato koetliso ea matla bakeng sa ho baka kotsi-haeba u ikoetlisa ka mokhoa o sa nepahalang kapa o nonne haholo, koetliso ea matla e tla baka bohloko ba 'mele. Empa koetliso ea matla e amana haholo le thibelo ea likotsi. Ke ka lebaka leo ke ralileng lenaneo lena la koetliso ea matla bakeng sa ba qalang le se nang tšusumetso (ho se tlole kapa maemo a makatsang a 'mele!) Ho u thusa ho ikamahanya hantle.
Boikoetliso bona bo ka etsoa ka boima ba 'mele oa hau feela. Ho tsepamisa mohopolo foromong le ho ela hloko motsamao o mong le o mong ho tla u thusa ho etsa boikoetliso bona ka nepo le ho thibela likotsi, eseng feela nakong ea boikoetliso empa le mesebetsing ea letsatsi le letsatsi. Ho bonolo ho kenya mochini o hlatsoang lijana, nyoloha ka litepisi, ho khumama ho tšoara ngoana oa hau, kapa le ho paka lijo le ho hlatsoa liaparo!
Boikoetliso bo bong le bo bong bo tla etsoa makhetlo a 10, ebe bo phetoa ka makhetlo a mararo. Mohlala, ka letsatsi le holimo la mmele, motsamao o mong le o mong o etsoa makhetlo a 10, mme kamora hore potoloho e le 'ngoe e phetheloe, ho phetheloa makhetlo a mang a mabeli.
Haeba u sena li-dumbbells bakeng sa boikoetliso bo kaholimo ba 'mele, u ka fumana botlolo ea metsi kapa sopho. Ke khothaletsa ho qala ka dumbbell ea boima ba 3, ntle le haeba o kile oa sebelisa li-dumbbells pele mme o ikutloa o phutholohile ka 5 dumbbell dumbbell. Bakeng sa mmele o kaholimo le khubu, qala ka ho pheta-pheta makhetlo a 10. Ebe, ho etsa hore lintho li be thata le ho feta libekeng tse 'maloa hamorao, palo ea ho pheta-pheta e ile ea eketsoa makhetlo a 15.
Bakeng sa 'mele o tlase, ke fana ka likhetho tse peli: ba qalang ho qala le ba qalang. Qala ka mofuta oa simololang libeke tse 'maloa, ebe u leka mofuta oa ba qalang. Kapa, haeba boikoetliso leha e le bofe bo qalang bo sa lumellane le mangole a hau, tsoelapele ka litloaelo tse ntle tsa ba qalang.
Ntle le koetliso e matla ea kamehla, re tla eketsa metsotso e 20 ea ho tsamaea ho thusa ho ntlafatsa sebopeho sa pelo le methapo.
Tšoara li-dumbbells tsa hau, ho qala ka matsoho a leketlile mahlakoreng a hau. Tšoara litsoeng tsa hao ka lehlakore ebe u tšela boima ba hao mahetleng a hao. Butle-butle li khutlisetse malulong. Tsoela pele ho tobetsa litsoeng tsa hao lehlakoreng la hao, u le hlokolosi hore u se ke oa tsoka matsoho. Haeba matsoho a hau a ntse a thekesela, o kanna oa sebelisa boima bo bongata haholo.
Ema maoto a hao a arohane ka mahetla, u tšoere sekoti letsohong le leng le le leng. Tlisa li-dumbbells posong ea sepheo e bophahamo ba mahetla. Tobetsa ntho e boima siling hore e be pela hlooho ea hau hanyane (feela hore o tle o bone ntho e boima ka mahlo ntle le ho phahamisa hlooho). Phomotsa molala oa hau 'me u boloke mahetla a hao hole le litsebe tsa hau. Khutlisa boima ba 'mele posong ea sepheo.
Tšoara ntho e boima letsohong ka leng, koba letheka pele, 'me mokokotlo oa hau o bataletse. Tšoara litsoeng ka mahlakoreng a hao, tsamaisa matsoho feela ka tlas'a litsoeng, 'me u sutumetse boima ka morao kamoreng. Ha o tobetsa letsoho la hau morao, utloa mokokotlo oa letsoho la hao o tiisa, ebe o khutlela moo o qalang teng.
Beha boima mahlakore ka bobeli bophahamong ba mahetla, bo ts'oanang le fatše. Phomotsa mahetla a hau, ebe o hulela matsoho a hau pele, joalo ka ho haka sefate. Boloka litsoeng le matsoho a hau-u se ke oa li lumella hore li thekesele-'me u shebe mahetla a hao a qala ho phahama. Haeba sena se etsahala, ho bolela hore boima bo boima haholo kapa u khathetse haholo. O ka fokotsa palo ea ho pheta-pheta kapa oa fokotsa boima ba 'mele.
Ema le maoto a hao ka bophara ba letheka. Supa leoto la hao le letona ka pel'a hao 'me u pepete li-quadriceps tsa hao. Phahamisa maoto ho fihlela bophahamong ba hao, ebe oa a theola. Pheta makhetlo a 10, ebe u fetola leoto le letšehali.
Ema maoto a hao a arohane ka bophara ba letheka, nka mohato o eang ka ho le letona ka leoto la hau le letona, ama menoana ea hau, 'me u behe boima ba hao leoto la leqele. Supa maoto a hau mme o kenelle ho quadrilateral. Phahamisa leoto ho ea lethekeng, ebe o le theola. Pheta makhetlo a 10, ebe u fetola leoto le letšehali.
Tšoara khaontara, setulo kapa tafole ka letsoho le le leng ho boloka botsitso, 'me u otlolle maoto ka bophara joalo ka mahetla a hau. Khutsa ka letheka, ebe u khumama ka mangole ho theola squat. Etsa hore mangole a hao a phahame ho feta menoana ea hao ea maoto 'me u tiise abs ea hao. Tlanya fatše ka lirethe tsa hau ho ema hape.
Ema le maoto a hao ka bophara ba letheka, ebe u tsamaisa leoto la hao le letona maoto a 'maloa ka ho le letona ha u ntse u khumama ka lengole. Boloka leoto la hao le letšehali le otlolohile
Nako ea poso: Aug-04-2021