Tloaelo ea ho ikoetlisa ka tlung

Ha ho hlokahale hore u ee sebakeng sa boikoetliso kapa u reke lisebelisoa tse majabajaba ho ikoetlisa. U ka etsa kemiso e felletseng ea ho ikoetlisa u le hae.

Ho ikoetlisa ka botlalo, kemiso ea hau e lokela ho kenyelletsa likarolo tse tharo:

• Boikoetliso ba Aerobic. Ona ke mofuta ofe kapa ofe oa boikoetliso o sebelisang mesifa e meholo 'meleng oa hau mme o otla pelo ea hau kapele.
• Ho ikoetlisa. Boikoetliso bona bo otlolla mesifa ea hau bakeng sa ho fetoha habonolo le ho sisinyeha ho fapaneng manonyellong a hau.
• Koetliso ea matla. Boikoetliso bona bo sebetsa mesifa ea hau ho e matlafatsa le ho thusa ho aha masapo a matla.

Ho sa tsotelehe hore na u khetha mofuta ofe oa boithapollo ba lapeng, leka ho etsa bonnete ba hore bo kenyelletsa boitlhakiso sehlopheng ka seng sa lihlopha tse tharo.

Haeba ha u na thuso ka nakoana kapa u na le boemo bo botle ba bophelo, u lokela ho bona mofani oa tlhokomelo ea bophelo pele u qala lenaneo la boikoetliso.

Koetliso ea potoloho ke mofuta o mong oa tloaelo oo u ka o etsang ha bonolo lapeng. Ho kenyelletsa ho etsa boikoetliso bo bokhutšoane ba ho ikoetlisa ka matla o sebelisa litekanyo tse bobebe. U tloha sehlopheng se le seng sa mesifa ho ea ho se seng ho se na likheo lipakeng. Ena ke boikoetliso bo etsang hore pelo ea hao e phahame.

Mona ke mohlala oa thupelo ea potoloho eo u ka e etsang lapeng. Bakeng sa boikoetliso bo nang le boima ba 'mele, qala ka lilithara tse 2 ho isa ho tse 5, kapa 1 ho ea ho 2.25 kg, boima ba matsoho le ho eketsa boima ha o ntse o matlafala. Haeba u sena litekanyo tsa matsoho, u ka iketsetsa ka ho tlatsa linkho tsa lebese ka lilithara ka metsi.

• Iphuthumatsa. Etsa hore mali a hao a phalle ka ho tsamaea sebakeng se seng. Kenya letsoho le matla ka ho tlisa lengole la hao holimo sefubeng ha u ntse u tsamaea. Ho futhumatsa le ho otlolla mesifa ea hau ho ka thusa ho thibela likotsi tse ling. U lokela ho tsoelapele ka ho futhumala ho fihlela 'mele oa hau o utloa o futhumetse mme o qala ho fufuleloa.
• Li-squats tse 15 tsa leoto. Ho boloka maoto a hao a le bophara ba letheka 'me mokokotlo oa hao o bataletse, butle-butle koba letheka le mangole ho fihlela lirope tsa hau li tšoana le fatše. Khutlela boemong ba ho qala.
• Mahetla a 15 a phahama. Ema o otlolohile ka maoto ka bophara ba letheka. Tšoara litekanyo matsohong a hau ka mahlakore a hau. Exhale 'me u phahamisetse matsoho mahlakoreng a hau ho isa bohōleng ba mahetla a hau. U se ke ua koba matsoho a hao. Theola butle.
• Mapheo a 15. Ho tloha moo u emeng teng, hata pele ho ea leoto le le leng. Koba lengole la hao le ka pele 'me u theole letheka ho fihlela serope sa hao se ka pele se batla se lekana le fatše. Mangole a hao a morao, maqaqailana le leoto le ona a tla kobeha. Leka ho boloka mokokotlo oa hao o otlolohile. U sebelisa leoto la hao le ka pele, sutumelletsa morao sebakeng sa ho qala. Pheta ka lehlakoreng le leng.
• Li-curls tse 15 tsa bicep. Ema le boima ka letsohong le le leng. Boloka mokokotlo oa hao o otlolohile. Koba setsoe butle-butle 'me u tlise letsoho la hao le boima ho ea lehetleng la hao liatla li shebile holimo. Boloka litsoeng ka mahlakoreng a hau. Lokolla 'me u phete ka lehlakoreng le leng. U ka etsa matsoho ka bobeli ka nako e le 'ngoe.
• 12 ho isa ho 15 pushups ea lengole le kobehileng. Qala ka matsoho le mangole. Matsoho a hau a lokela ho ba hantle tlasa mahetla a hao menoana ea hau e supa pele. Ho boloka 'mele oa hao o otlolohile, koba likhahla tsa hao butle-butle e le hore sefuba sa hao se fallele fatše. Se ke oa lumella mokokotlo oa hau hore o thelle. Tobetsa matsohong a hau ho itšireletsa morao. Haeba ho le thata haholo ho e etsa fatše, o ka ema 'me oa etsa pushups ho tloha leboteng kapa khaontareng ea kichineng ho fihlela o fumana matla a lekaneng ho ea fatše.
• Li-crunches tse 15. Robala ka mokokotlo maoto a hao a bataletse 'me mangole a hao a kobehile. Lirethe tsa hau li lokela ho ba bohōle ba maoto ho tloha mofuteng oa hau. Tšela matsoho a hau ka pel'a sefuba sa hau. Exhale, tiisa mesifa ea hao ea mpa, 'me butle butle u kobe hlooho e le hore hlooho, mahetla le mokokotlo o kaholimo o tlohe moseleng. Boloka selelu ea hau e le haufi le molala oa hau le mokokotlo oa hau o tlase fatše. Ema hanyane ebe o lokolla.

Qala ka ho etsa mokoloko o le mong oa boikoetliso bona. Ha o ntse o matlafala, pheta potoloho ena e felletseng makhetlo a 2 kapa a mararo. Ho eketsa phephetso e eketsehileng, etsa metsotsoana e 30 ea ho qhomela mekotla kapa ho matha sebakeng se pakeng tsa boikoetliso bo bong le bo bong.

U ka etsa koetliso ea potoloho ka boikoetliso bofe kapa bofe boo u bo khethang. Etsa bonnete ba hore o tla otla lihlopha tsohle tse kholo tsa mesifa. Haeba u sena boima ba 'mele, khetha boikoetliso bo sebelisang boima ba' mele oa hau, joalo ka li-squats le pushups. U ka sebelisa lihlopha tsa ho hanyetsa. Morero ke ho lula u sisinyeha le ho sebetsa mesifa ho tsoa libakeng tse fapaneng.

Ikemisetsa ho ikoetlisa makhetlo a mabeli kapa a mararo ka beke. Etsa bonnete ba hore u phomotse letsatsi le le leng pakeng tsa matsatsi ao u ikoetlisang ka 'ona. Sena se fa mesifa ea hau nako ea ho fola. Bakeng sa liphetho tse ntle, o lokela ho ikoetlisa bonyane lihora tse 2 le metsotso e 30 ka beke.

American Council on Exercise (ACE) e na le mekhoa e mengata ea boikoetliso e thathamisitsoeng sebakeng sa marang-rang - www.acefitness.org/education-and-resource/lifestyle/exercise-library.

Hape ho na le libuka tse ngata tsa boitlhakiso tseo u ka li etsang lapeng. U ka fumana livideo tsa 'mele kapa li-DVD. Khetha libuka kapa livideo tse entsoeng ke batho ba nang le matšoao a boikoetliso, joalo ka ho netefatsoa ke ACE kapa American College of Sports Medicine.

Bitsa mofani oa hau hang-hang haeba u e-na le matšoao a latelang nakong ea boikoetliso:

• Khatello kapa bohloko sefuba, lehetla, letsoho kapa molala
• Ho ikutloa u kula mpeng
• Bohloko bo boholo
• Ho hema ka thata kapa ho hema hanyane le ha o emisa ho ikoetlisa
• Hlooho e bobebe

Boikoetliso - ka matlung; Ho ikoetlisa - ka tlung

• Ho phahamisa boima ba 'mele le ho theola boima ba' mele

Lekhotla la Amerika webosaeteng ea boikoetliso. Lintlha tse loketseng: metheo ea koetliso ea potoloho. www.acefitness.org/acefit/fitness-fact-article/3304/circuit-training-basics. E fihlile ka la 8 Mmesa, 2020.

Lekhotla la Amerika webosaeteng ea boikoetliso. Lintlha tse nepahetseng: Lintho tse tharo tseo lenaneo le leng le le leng la boikoetliso li lokelang ho ba le tsona. www.acefitness.org/acefit/healthy_living_fit_facts_content.aspx?itemid=2627. E fihlile ka la 8 Mmesa, 2020.

DM ea Buchner, Kraus WE. Ho ikoetlisa. Ka: Goldman L, Schafer AI, li-eds. Phekolo ea Goldman-Cecil. La 26th. Philadelphia, PA: Elsevier; 2020: khaolo ea 13.

• Ho ikoetlisa le ho ikoetlisa