Sengoli: Ellen Moore
Letsatsi La Creation: 14 Pherekhong 2021
Ntlafatsa Letsatsi: 7 November 2024
Anonim
My Secret Romance 1~14 RECAP | Multi-language subtitles | K-Drama | Sung Hoon, Song Ji Eun
Video: My Secret Romance 1~14 RECAP | Multi-language subtitles | K-Drama | Sung Hoon, Song Ji Eun

Litaba

Mohopolo oa ho ea letsatsing le shebaneng le boikoetliso o utloahala hantle bakeng sa metsotsoana e ka bang 30 ha o hlokomela hore o ka mpa oa hloka hore moshemane oa hau e mocha au bone o shebahala o le moferefere o chesang. Leha ho le joalo, ha se matsatsi ohle a sebetsang a lokelang ho ba nako ea ho fufuleloa hohle. Mehopolo ena ea letsatsi le chesang khalori e tla u thusa ho tsebana hamolemo (ho sa tsotelehe hore na le bile nako e telele hakae) ntle le ho tšoenyeha haeba litlolo tsa hau li ntse li sebetsa kapa hore na o fofonela joang. Hape, o ka lula o otla bareng ea jusi (kapa bareng ea mabenkele) kamora moo bakeng sa ho phomola le ho qoqa ha o qeta ho roba leqhoa nakong ea boikoetliso.

Ho hloa thaba

E-ea fresco ho ntlafatsa matla a mesifa, mamello le bophelo bo botle ba pelo, 'me u chese lik'hilojule tse ka bang 600 ka hora ka lebelo le lekanang, ho bolela Levi Harrison, MD, sengoli sa Tsebo ea Boikoetliso: Leeto la ho Itlhabolla. Liphuputso li bontšitse hore ho ba ka tlhaho ho imolla khatello ea kelello, kahoo tsepamisa maikutlo ponong (tsoela pele 'me u mo lumelle hore a tsamaee ka pel'a hao haeba a e-na le sekoti se setle),' me monyetla oa hore lirurubele ka mpeng ea hao li nyamele. Kaha ha u hemesele, u tla ba le nako e ngata ea ho qoqa, 'me u ka lula u tlisa lijo tsa mots'eare ka mokotleng ho holisa letsatsi.


Stand Up Paddleboarding (SUP)

Colleen Ketchum, morupeli ea tiisitsoeng oa Pilates le moetsi oa Beyond Barre o re: "Sena se loketse matsatsi hobane u ipehela lebelo 'me u khona ho bua le ho lula sebakeng se khutsitseng. "Ntho e kholo bakeng sa letsatsi la paddleboard ke hore liselefouno li tlameha ho lula ka koloing." Mme ha o ntse o ka batla ho apara marikhoe a hau ka tlasa marikgwe a makgutshwane le tee ha ho le joalo, ho leka-lekanya ho bonolo ho feta kamoo o nahanang mme mohlomong o ke ke oa ina ntle le haeba o batla.U tla boela u sebetse hantle 'me u chese lik'hilojule tse ka bang 400 ka hora.

Ho hloella mafika

Boikoetliso ba 'mele mona - matla a mantlha, khokahanyo, matjato, mamello ea pelo le methapo - ke tsa ho qala feela. Molemo oa sebele oa ho tobana le lerako kapa lejoe ke tšehetso le khothatso eo u fanang ka eona nakong ea letsatsi la hau, Dr. Harrison o re, 'me ka tšepo e fetolela ka mor'a hore liropo li tlosoe. Haeba e le lekhetlo la pele, batla tataiso ea setsebi sebakeng sa boikoetliso kapa sebakeng sa kantle, 'me ho sa tsotelehe hore na ho etsahala'ng, kamehla etsa bonnete ba hore u sebelisa lisebelisoa tse nepahetseng tsa polokeho. U kanna oa ba bohloko hanyane ka le hlahlamang, empa hee, lebaka le letle la ho fapanyetsana ka ho sililoa.


Yoga

Sehlopha sa yoga se bonolo kapa se tsosolosang ha se bolele ho fufuleloa le melemo e mengata ea ho tlamahanya ho theha khokahano e tebileng. Le ha ho ke ke ha qoqa haholo, ho ts'oarana ka matsoho savasana qetellong ea lenaneo ho ka ba betere ho feta ho ts'oarana ka matsoho, ho bolela Tamal Dodge, morupeli ea netefalitsoeng oa yoga le naleli ea DVD Element: Selelekela ho Yoga. Haeba u khona, fumana sehlopha se fanoang serapeng sa boikhathollo kapa lebopong la leoatle ho phahamisa taba ea marato, 'me le tsoelepele hammoho kamora ho ratana: Liphuputso li bontša hore yoga e ka mo thusa ho nka nako e teletsana; ntlafatsa takatso ea hau, tsoho, le likhahla; 'me le le khotsofatse ka bobeli.

Molekane Kayaking

Penya ka boikoetliso bo tebileng ba 'mele' me u lumellane le moshemane oa hau. Ho bua le ho hokahanya lipolao tsa hau hantle ho khothaletsa tšebelisano 'moho, ho bolela mokoetlisi oa botho Patricia Friberg, moetsi oa Matla 4 Pink DVD, 'me bohle rea tseba hore na puisano e ntle ke ea bohlokoa hakae kamanong. Le ha kayaking e ka ba thata, ho monate hape 'me ka bobeli le tla ikutloa le le boemong bo phahameng ba ho ikoetlisa kamora ho ikoetlisa, ka hona, tsoa ka mor'a lino tse monate.


Skating

Kaha u na le li-rinks tse ka hare ho naha ka bophara, u ka tlamella li-skate tseo tsa leqhoa 'me u thelle hammoho nako efe kapa efe ea selemo. E ka 'na ea utloahala e le sekolo se bohareng, empa ke lebaka le leholo la ho tšoarana kapa ho bontša hore na u ka etsa li-spins joang ebe u leka ho mo ruta. Nako ena kaofela boikoetliso bona ba 'mele bo tla be bo ntse bo leka-lekana' me o sebetsa mokokotlo oa hao, maoto, mabili le matsoho ho fihlela li-calories tse 300 ho isa ho tse 810 ka hora, ho bolela Teri Jory, mokoetlisi ea nang le mangolo, ea skater le mong'a Poise Productions.

Ho palama baesekele

Monyetla o batla o sa feleng mona: Hopola baesekele e tsamaeang ka maoto kapa ho palama ka lehlakoreng le leng phakeng, lebopong la leoatle, ho pholletsa le toropo, kapa kae kapa kae moo u jibes le lona ka bobeli. Ntle le ho chesa likhalori tse pakeng tsa 500 le 800 ka hora, ho palama baesekele ho sebetsa ka lihlopha tsa hau tse kholo tsa mesifa (ho kenyeletsoa glute, quadriceps le hamstrings), ka hona, le ho palama ka tekano ho fa metabolism matlafatso, ho bolelang hore o tla felisa tse 'maloa. Kim Truman, mokoetlisi ea netefalitsoeng le mokoetlisi oa kantle ho liatleletiki o re:

Ho tantša

Haeba moshanyana oa hau a ipelaetsa ka mohopolo oa lithuto tsa motjeko, mo hlahisetse melemo ea ho seha mmete: Le haufi ebile le motho oa botho, le ithuta 'mele ea lona, ​​le ho bapala ka maikutlo a lerato, kaofela le haha ​​tsitsipano ea thobalano eo le tlamehang ho e emela ho fihlela hamorao ho e lokolla. . Leka mekhoa e fapaneng, ho tloha ho tango le ballroom ho ea ho salsa e tsosang takatso kapa esita le tantši ea line, ho fihlela le e fumana eo le e ratang haholo. Ka holim'a tsohle, u se ke oa lebala ho ithabisa le ho tšeha, leha a ka hata ka leoto la hau khafetsa.

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