Boikoetliso ba 6 ba ho theola mafura a morao

Litaba

• 1. Ho ikoetlisa ka boikoetliso
• 2. Mekokotlo e nang le matsoho a otlolohileng holimo
• 3. Surfboard
• 5. Ho phahama ka lehlakore
• 6. Mothalo
• Lijo li lokela ho ba joang

Ho lahleheloa ke mafura a morao, ho bohlokoa hore ho etsoe lithupelo tse sebetsang ka ho hatisa haholo mesifa e teng kaholimo le tlase, ho ekelletsa mesifa ea mpa. Leha ho le joalo, hore ho be le tahlehelo ea mafura ka mokokotlong, ho hlokahala hore o lahleheloe ke mafura ka kakaretso, ho bohlokoa hape ho ikoetlisa le ho ba le litloaelo tse phetseng hantle.

Ho bohlokoa hore boikoetliso bo etsoe tlasa tataiso ea setsebi sa thuto ea 'mele e le hore boikoetliso bo ka bonts'oa ho latela boemo ba motho ba' mele le sepheo. Ntle le moo, ho bohlokoa hore boikoetliso bo amahanngoe le phepo e nepahetseng le e leka-lekaneng e lokelang ho khothaletsoa ke setsebi sa phepo e nepahetseng hore e lokele tahlehelo ea mafura.

Tse ling tsa boitlhakiso tse ka bonts'ang ho lahleheloa ke mafura, ho kenyelletsa le tsa morao, ke:

1. Ho ikoetlisa ka boikoetliso

Boikoetliso ba Aerobic bo bohlokoa ts'ebetsong ea tahlehelo ea mafura kaha e rata metabolism mme, ka lebaka leo, ts'ebeliso ea lik'halori. Mesebetsi e meng ea boikoetliso e ka etsoang ke ho tsamaea, ho matha kapa ho palama baesekele, e ka etsoang ka mokhoa o bobebe ho isa boemong bo itekanetseng ho latela tataiso ea setsebi sa thuto ea 'mele.

Mokhoa o mong oa ho potlakisa metabolism le ho matlafatsa tahlehelo ea mafura ke ka koetliso ea nako, joalo ka HIIT, e lokelang ho etsoa ka mokhoa o itekanetseng ho isa boemong bo phahameng mme e na le ho fapanyetsana pakeng tsa linako tsa ts'ebetso le phomolo. Utloisisa hore na koetliso ea nako e ka etsoa joang.

2. Mekokotlo e nang le matsoho a otlolohileng holimo

Boikoetliso bona, bo tsebahalang ka hore ke Monna ea phahameng, e sebetsa sebakeng se ka tlase mokokotlong, e thusa ho matlafatsa mesifa ea sebaka seo le mpa le ho amohela phokotso ea mafura. Ho ikoetlisa, o lokela ho robala fatshe ka mpa ebe o beha matsoho morao molaleng wa hao kapa kapele ho mmele wa hao. Joale, mmele o tlameha ho phahamisoa, o tlose kutu le maoto fatše.

3. Surfboard

Boikoetliso bona bo sebetsa ka morao, bo thusa ho fokotsa mafura sebakeng seo le ho khothaletsa tlhaloso e kholo ea toning le mesifa. Ho etsa ho fofa ka morao, motho o tlameha ho lula a shebile mochini, ke hore, ka sefuba se khahlano le setulo. Joale, o lokela ho otlolla matsoho pele mme o ts'oare mekoallo ea lisebelisoa mme, ka matsoho a otlolohileng, bula matsoho a hau ho fihlela o utloa mesifa ea morao e ts'oaroa.

5. Ho phahama ka lehlakore

Ho phahamisa ka morao ke boikoetliso bo sebelisoang haholo ho sebetsa mahetla, empa hape ho thusa ho sebetsa morao, e le boikoetliso bo khahlisang ho ba batlang ho theola mafura, ho fumana mesifa le ho ba le litlhaloso tse ngata tsa mesifa. Boikoetliso bona bo ka etsoa ka li-dumbbells, mme motho o lokela ho ts'oara boima le ho bo phahamisa ka lehlakoreng le leng ho ea bophahamong ba mahetla.

6. Mothalo

Ho soka sekepe ke boikoetliso bo ka etsoang mochining oa thepa, bareng kapa ka dumbbell, moo ho leng ka lehlakoreng le leng. Ho sa tsotelehe boima bo sebelisitsoeng, sepheo ke ho e tlisa haufi le sefuba ha o etsa letsoho la letsoho. Kahoo, setorouku se khona ho ts'oara mesifa ea mokokotlo le mahetla, ntle le mpa, e tlamehang ho etsoa konteraka bakeng sa motsamao o etsoang ka nepo.

Lijo li lokela ho ba joang

Lijo li bohlokoa mohatong oa tahlehelo ea mafura, 'me ho bohlokoa hore li bontšoe ke setsebi sa phepo ho latela sepheo sa motho le litlhoko tsa phepo. Ho khothaletsa ho chesa mafura, ho bohlokoa ho fokotsa tšebeliso ea lik'habohaedreite, joalo ka bohobe le pasta, le ho qoba lijo tse halikiloeng, tse nang le mafura a mangata le tsoekere e ngata, joalo ka lino-mapholi, li-cookie tse kentsoeng le kuku.

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