Sengoli: Carl Weaver
Letsatsi La Creation: 1 Hlakubele 2021
Ntlafatsa Letsatsi: 21 November 2024
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The EXCRUCIATING Anatomy of Bowel Obstructions
Video: The EXCRUCIATING Anatomy of Bowel Obstructions

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Pakeng tsa Khetho ea Mopresidente ea 2020, seoa se bonahalang eka ha se na ho fela, le ntoa ea ho hloka toka ha morabe, ho ka etsahala ebile ka botlalo ho lokile haeba o fetohile bolo ea methapo e felletseng. Ho isa boholeng bo itseng, ha ho khonehe ho thibela kelello ea hau ho matha, empa ho na le lintho tseo u ka li etsang ho u thusa hore u ikutloe u fokola - 'me HIIT ena e khethehileng ea metsotso e 45 le boikoetliso bo matla bo tla etsa joalo.

Featured on SebopehoInstagram Live, boikoetliso bona ba 'mele o entsoe ke Mary Onyango, mokoetlisi oa New York City,' me sena se mabapi le ho u thusa ho matlafatsa mmele le kelello. Onyango o re: “Ka lintho tsohle tse etsahalang naheng ena hona joale, ho thata hore u se ke ua ikutloa eka u ntse u lihuoa khafetsa. "Le hoja ho le bonolo haholo ho metsoa ke ho se tsotelle, sepheo sa ka ka boikoetliso bona ke ho khothalletsa batho ho fumana pelo ea bona ea lebelo le ho pompa mali ho theola khatello ea kelello ka bophelo bo botle le ka katleho." (E amanang: U ka itšitisa joang 'me u lule u khutsitse ha u ntse u emetse sephetho sa likhetho, ho latela lets'oao la hau)


E le ho e senya, boikoetliso bo qala ka metsotso e 10 ea potoloho ea Tabata e entsoeng ka mekhoa e 'meli: li-crunches le matšoafo a mapolanka a chenchana. Ka feshene e tloaelehileng ea ho ikoetlisa ea Tabata, o tla etsa e 'ngoe le e' ngoe ea tsona ka metsotsoana e 20, ebe o phomola metsotsoana e 10. (E ncha ho Tabata? Leka phephetso ena ea matsatsi a 30 ea boikoetliso ea Tabata e tla u fufulela joaloka ha ho na hosane.)

Ho tloha moo, boikoetliso bo arotsoe likarolo tse tharo, e 'ngoe le e' ngoe e kenyelletsa koetliso ea matla ea metsotso e meraro, metsotso e 'meli ea cardio, motsotso o le mong oa mosebetsi oa mantlha, o lateloa ke ho fola ha motsotso o le mong. Sebaka sa pele se shebile 'meleng o tlase mme se kenyelletsa mehato e joalo ka marokho a marang-rang, li-dumbbell halos ho li-squats, li-dumbbell squat tse tlolang le menoana ea menoana ea dumbbell. Thibela liphofu tse peli tsa 'mele o kaholimo ka boikoetliso bo joalo ka lithupa tsa lengole tse nang le dumbbell holimo, squat ka li-dumbbell curls, drop squats le skaters. 'Me joale thibela tse tharo ho na le letoto la metsamao e kopaneng e lebisang 'mele o kaholimo le o tlase. (Related: Melemo e Meholo ea Kelello le 'Mele ea ho Ikoetlisa)


Boikoetliso bo qetella ka metsotso e tšeletseng ea ho qetela e entsoeng ka mehato e meraro: lipompo tsa mahetla tsa inchworm, halofo ea burpees, le squats. Etsa boikoetliso bo bong le bo bong motsotso o le mong, bakeng sa kakaretso ea mekhahlelo e 'meli, ho se na phomolo lipakeng. (Related: Boikoetliso bona ba Metsotso e 10 bo Reretsoe ho Felisa Mesifa ea Hao)

Haeba ka nako efe kapa efe u fumana mehato e le phephetso e kholo, Onyango o re feela ho theola li-dumbell le ho sebelisa boima ba 'mele oa hau: "O ntse o tla sebetsa lihlopha tse tšoanang tsa mesifa, ka matla a tlase." Ka video ea boikoetliso, o kenyelletsa le liphetoho tse 'maloa tse fapaneng bakeng sa motsamao o mong le o mong, ho etsa bonnete ba hore kemiso e ea fumaneha maemong ohle a boikoetliso.

Onyango o re: "Ke batla ho matlafatsa batho hore ba tsebe ha ho le ho hongata haholo." "Ho lokile ho re o sokola ho hema kapa o lahleheloa ke foromo. Emisa makhetlo a mangata kamoo o batlang. Morero ke ho khona ho haha ​​ho sebetsa motsotso oohle."

Ho feta moo, boikoetliso bo etselitsoe hore bo etsoe ka lebelo la hau. Kahoo o ka e thatafalletsa kapa ea ba bonolo kamoo o batlang. O re: "U batla ho leka ho etsa kae kapa kae pakeng tsa 10-12 reps ea boikoetliso bo bong le bo bong, empa seo ke letšoao feela," o re. "Qetellong, ho bohlokoa haholo ho mamela 'mele oa hau."


Boikoetliso ba metsotso e 45 bo phephetsa mesifa e 'ngoe le e 'ngoe ea 'mele, kahoo ho futhumatsa le ho pholisa ho bohlokoa, ho hlalosa Onyango. Oa eketsa: "Ke nahana hore ho bohlokoa ho feta boikoetliso ba 'nete. "Mofuthu o beha mohlala oa hore na 'mele oa hau o tla tsamaea joang."

Onyango o fana ka tlhahiso ea hore u futhumale bonyane metsotso e mehlano le ho etsa metsamao e tsamaisang mesifa le manonyeletso a hao ka ho feletseng. O re: "Nahana ka lithapo tse bulelang letheka le mahetla, phephetsa ho tsamaea ha mahetla, chesa mokokotlo oa hau le ho futhumatsa pelo ea hau." (Likoetliso tsena tsa ho futhumatsa e ka ba sebaka se setle sa ho qala.)

The cooldown ke ea bohlokoa ka ho tšoanang. "Ntle le ho lumella mesifa ea hau le ho otla ha pelo ho kokobela, ho phomola ho bohlokoa haholo ho uena kelellong," oa arolelana. "E u lumella hore u tsepamise kelello ea hau hape, u khutlele 'neteng,' me u itokisetse eng kapa eng e ka pele ho letsatsi la hau. U lokela ho e sebelisa hoo e batlang e le ho thuisa ho ea morao-rao le ho hlophisa mehopolo ea hau." (Related: Mokhoa oa ho Itokiselletsa Kelello Liphetho life kapa life tsa Likhetho tsa 2020)

Ka thoko ho Logistics, tšepo e kholo ea Onyango ke hore u natefeloa ke ho ikoetlisa 'me ho tla u thusa ho behella matšoenyeho a hau ka thoko le ho tsepamisa maikutlo ho uena. O re: "Ke ne ke batla ho phephetsa batho hore ba tsamaee ka tsela e fapaneng le ka mohopolo o fapaneng." "Ke ts'epa hore boikoetliso bo lumella batho ho lokoloha, ho phomola, 'me nakong ea metsotso eo e 45, ba lebale tsohle tse etsahalang bophelong ba bona." (BTW, Docrolling Do Do Ruining Your Mood - Mona Ke Seo U ka se Etsang le Seo U ka se Etsang)

Ka holim'a tsohle, e mabapi le ho ba le nako e monate: "U se ke ua inka ka botebo haholo. Haeba u khathala, u le moholo. Haeba u ka senyeha, qala hape. se etsahalang."

Haeba u ikutloa u itokiselitse ho fufuleloa le Onyango, bapala papali ea boithapollo kaholimo kapa fetela ho Sebopeho Leqephe la Instagram ho fihlella boikoetliso bo felletseng - 'me haeba u batla mekhoa e meng ea ho phonyoha khatello ea maikutlo, lethathamo la likhetho tsa matšoenyeho le likeletso tsa bophelo bo botle ba kelello ho thibela khatello ea maikutlo.

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