Tloaelo ea ho ikoetlisa ka ntle

Ho ikoetlisa ha ho bolele hore ho ea ka tlung ho ikoetlisa. U ka ikoetlisa ka botlalo ka mor'a ntlo ea hau, lebaleng la lipapali la lehae kapa phakeng.

Ho ikoetlisa ka ntle ho ka u fa melemo e mengata. E ka thusa ho ntlafatsa maikutlo a hau, ho u pepesetsa vithamine D ho tloha letsatsing, le ho eketsa matla a hau a matla. E boetse e fana ka libaka tse fapaneng tseo u sa li fumaneng ka tlung. Kahoo haeba u tsamaea, u matha kapa u palama baesekele, ho ka etsahala hore u kopane le maralla. Sena se thusa ho sebetsa lihlopha tse fapaneng tsa mesifa le ho eketsa matla a ho ikoetlisa.

Tloaelo ea hau e lokela ho kenyelletsa mefuta e meraro ea boikoetliso:

• Boikoetliso ba Aerobic. Ona ke mofuta ofe kapa ofe oa boikoetliso o sebelisang mesifa ea hau e meholo mme o otla pelo ea hau kapele. Ikemisetsa ho fumana bonyane lihora tse 2 le metsotso e 30 ea boikoetliso bo matla bo itekanetseng beke le beke.
• Ho ikoetlisa. Boikoetliso bona bo otlolla mesifa ea hau bakeng sa ho fetoha habonolo le ho sisinyeha ho fapaneng manonyellong a hau. O ka otlolla pele kapa kamora ho ikoetlisa.
• Koetliso ea matla. Boikoetliso bona bo sebetsa mesifa ea hau ho e matlafatsa le ho thusa ho aha masapo a matla. Leka ho sebetsa lihlopha tsa hau tse kholo tsa mesifa bonyane habeli ka beke. Etsa bonnete ba hore u phomola letsatsi le pakeng tsa lona.

Ho sa tsotelehe o khetha mofuta ofe oa boithapollo ba kantle, kenyelletsa boikoetliso bo tsoang lihlopheng tsohle tse 3. Kenyelletsa boitlhakiso bo shebaneng le matsoho, maoto, mahetla, sefuba, mokokotlo le mesifa ea mpa.

Haeba ha u e-so sebetse ka nakoana, kapa u na le boemo bo botle ba bophelo, ke mohopolo o motle ho bua le mofani oa tlhokomelo ea bophelo pele u qala lenaneo la boikoetliso.

Ho na le mekhoa e mengata ea ho ikoetlisa ka ntle, menyetla e batla e sa feleng. Khetha ho hong ho u khahlang le ho nepahetseng bakeng sa boemo ba hau ba boikoetliso. Mehopolo ke ena:

• Futhumala pele. Etsa hore mali a hao a phalle ka ho tsamaea metsotso e ka bang 5. Kenya letsoho le matla ka ho tlisa mangole a hao sefubeng. 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.
• Tsamaea kapa u mathele ho ea boikoetliso ba hau ba kantle. Khetha sebaka sa boikhathollo haufi le ntlo ea hau bakeng sa boikoetliso. Ka tsela ena o ka qala, mme oa phethela, tloaelo ea hau ka ho tsamaea kapele kapa ho matha butle.
• Khetha lisebelisoa tsa hau. Libenche tsa lirapeng tsa boikhathollo, lifate le mekoallo ea litšoene kaofela li etsa thepa e ntle ea boikoetliso. Sebelisa benche ea serapa sa boikhathollo bakeng sa ho etsa pushups, dips le li-step-ups. Monkey mekoallo le makala a lifate li ntle bakeng sa ho hula. Mekoallo ea litšoene e ka sebelisoa ho sebetsa abs ea hau ka ho hula maoto a hao a kobehileng ho ea sefubeng ha o leketlile matsohong a hao. U ka thatela lihlopha tsa ho hanyetsa ho potoloha lifate kapa lipalo ho etsa boitlhakiso bo matlafatsang.
• Nahana ka mmele o felletseng. Ha u ikoetlisa ka ntle, sebelisa boikoetliso bo sebelisang boima ba 'mele oa hau. Mohlala, o ka etsa squats, lunges, pushups, dips, sit up, le mapolanka. Etsa makhetlo a 15 a boikoetliso bo bong le bo bong. Haha lihlopha tse 3 tsa ho pheta-pheta tse 15 bakeng sa boikoetliso bo bong le bo bong.
• Eba sehlopheng kapa sehlopheng. Batho ba bangata ba ikutloa ba le mafolofolo ha ba ikoetlisa sehlopheng. Batla litlelase tsa boikoetliso, tse kang yoga, tai chi, kapa aerobics, tse fanoang kantle libakeng tsa boikhathollo tsa lehae le libakeng tsa boikhathollo. U ka boela oa batla lihlopha tse shebaneng le papali eo u e ratang, joalo ka ho palama baesekele, ho hloa lithaba, ho matha, ho soka sekepe, tenese kapa Frisbee.
• Etsa mesebetsi ea lapeng ho ikoetlisa. E, mesebetsi ea hau ea kantle e ka ba boikoetliso. Motsoako oa ho lema, ho kuta mohloa ka mochini o sutumetsang, ho hula mofoka kapa ho haola makhasi ho ka u fa boikoetliso bo phethahetseng ba 'mele.
• E kopanya. Boloka boikoetliso ba hau bo le bocha ka ho fetola mekhoa ea hau khafetsa khafetsa. Leka papali e ncha kapa ho tsamaea, ho hloa maoto kapa ho matha tseleng e ncha. Nka leeto la letsatsi 'me u etse tloaelo ea hau kae kapa kae e ncha.

Nako le nako ha o ikoetlisa ka ntle, o lokela ho nka mehato e seng mekae ho etsa bonnete ba hore o lula o bolokehile.

• Shebella boemo ba leholimo. Ha o ntse o ka ikoetlisa maemong a mangata a leholimo, mocheso o feteletseng kapa serame ho ka ba kotsi. Nakong ea leholimo e batang, apara ka mekhahlelo, 'me u roale katiba le liatlana. Ha ho chesa, apara setlolo se sireletsang letlalo letsatsing, khetha liaparo tse bobebe 'me u noe metsi a mangata.
• E-ba hlokolosi literateng. Tsamaea kapa u mathe u tobane le sephethephethe se tlang mme u apare liaparo tse khanyang hore bakhanni ba u bone. Haeba u tsoile ha ho le lefifi, apara liaparo tse bonahatsang kapa u tsamaee ka toche.
• Itokisetse. Tšoara ID le selefouno haeba ho ka etsahala.

American Council on Exercise (ACE) e na le mekhoa e mengata ea boikoetliso e thathamisitsoeng sebakeng sa eona 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 u le mong. U ka fumana livideo tsa 'mele kapa li-DVD. Khetha libuka kapa livideo tse entsoeng ke batho ba nang le matšoao a boikoetliso. Batla motho ea netefalitsoeng 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
• Ho opeloa ke hlooho, bofokoli, pherekano kapa mesifa nakong ea leholimo le chesang
• Ho lahleheloa ke maikutlo kapa ho hlaba sebakeng sefe kapa sefe sa letlalo nakong ea leholimo le batang

Ho ikoetlisa - kantle

• Ho tsamaea ka bophelo bo botle

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 fihliloe ka la 19 Hlakubele 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.

Shanahan DF, Franco L, Lin BB, Gaston KJ, Fuller RA. Melemo ea tikoloho ea tlhaho bakeng sa boikoetliso. Lipapali Med. 2016; 46 (7): 989-995. PMID: 26886475 phatlalalitsoe.ncbi.nlm.nih.gov/26886475/.

• Ho ikoetlisa le ho ikoetlisa