Botsa Mokoetlisi oa Celeb: Mehato e 5 ea ho Fetola 'Mele oa hau

Litaba

• Phepo e nepahetseng
• Robala
• Koetliso ea Matla a 'Mele ka Kakaretso
• Koetliso ea nako e phahameng haholo (HIIT)
• Koetliso e tsitsitseng ea boemo bo tlase
• Tlhahlobo bakeng sa

P: Haeba u ne u ka ba le libeke tse tšeletseng ho isa ho tse robeli feela ho lokisetsa moreki bakeng sa karolo ea baesekopo, Victoria's Secret photoshoot, kapa Sports Illustrated Swimsuit Edition, ke lintho life tse hlano tse ka sehloohong tseo u ka tsepamisang maikutlo ho tsona?

Phepo e nepahetseng

Phepo e nepahetseng ke eona ntho ea bohlokoahali ho ntlafatseng 'mele. Ke ka hona e 'ngoe ea lintho tsa pele tseo ke li etsang ke ho fetisetsa bareki ba ka ho litsebi tsa indasteri joalo ka Dr. Mike Roussell (O kanna oa mo tseba e le Ngaka ea Lijo ea SHAPE) kapa Dr. Brooke Kalanick. Ke ba tlohela hore ba etse seo ba se etsang ka hohle hore ke tsebe ho tsepamisa mohopolo ho seo ke se etsang hantle ho rala mananeo a matla le maemo a koetlisang le koetliso. Seo se boletse, mona ke melao e mehlano e lokelang ho latela melao ho thusa mang kapa mang ho letsetsa phepo ea hae:

• Tlosa lijo tse ntlafalitsoeng
• Ja lijo tse nang le protheine ea boleng bo holimo lijong tsohle
• Kenyelletsa bongata ba meroho e nang le litlheferetsi tse ngata le lijo tsa hau
• Kenyelletsa mehloli e metle ea mafura joalo ka avocado, linate le / kapa lipeo, le Omega 3's
• Noa lilithara tse 2-3 tsa metsi ka letsatsi, ho feta matsatsing ao u ikoetlisang ka 'ona

Robala

Ho ntlafatsa boroko ho tla ntlafatsa mmele oa hau. Ho hloka boroko ho baka keketseho ea "ghrelin" e matlafatsang takatso ea lijo le ho fokotseha ha leptin, hormone e u thusang hore u ikutloe u khotše le ho chesa mafura.

Ikemisetse ho robala lihora tse supileng ho isa ho tse robong bosiu bo bong le bo bong. Ha batho ba bang ba sebetsa hantle ka lihora tse tšeletseng tsa boroko, boholo ba tsona bo sebetsa hantle ho feta lihora tse supileng.

Ha u khone ho robala? Leka ho nka tlatsetso ea magnesium pele u robala. Haeba ho robala ke bothata ba hau, etsa bonnete ba hore kamore ea hau e pholile ebile e lefifi. Tlatsetso ea tryptophan e ka u thusa hore u robale boroko bo tebileng, bo bohlokoa bakeng sa ho hlaphoheloa 'meleng.

Koetliso ea Matla a 'Mele ka Kakaretso

Koetliso ea matla e lokela ho ba karolo ea bohlokoa molemong oa mang kapa mang oa ho aha 'mele o matla, o otlolohileng. Koetliso ea ho hanyetsa, ho fana ka hore e tsoele pele ka tlhaho, e haha ​​​​mesifa e boima, e qetellang e thusa ho chesa lik'hilojule tse ngata, esita le ha 'mele oa hau o phomotse. Ke khothaletsa likarolo tse tharo tsa koetliso ea matla a 'mele ka beke. Bakeng sa liphetho tse ntle, etsa hore khanyetso ea hau e tsamaee e le potoloho kapa u sebelise lihlopha tse sa qothisanang lehlokoa tse fapaneng (tse ling lipakeng tsa boikoetliso bo koetlisang lihlopha tsa mesifa tse hanyetsanang). Ke lona sebaka se monate sa ho beha mmele o otileng.

Koetliso ea nako e phahameng haholo (HIIT)

Koetliso ea nako e phahameng ka ho fetisisa (HIIT) ke mokhoa o sebetsang ka ho fetisisa le o sebetsang oa ho etsa cardio. Ka tloaelo ke fumana hore batho ba bangata ba sebetsa hantle haholo ka matsatsi a mabeli ka beke a linako tse phahameng haholo (matsatsing a lipakeng tsa linako tsa koetliso ea matla). Melao e 'meli e bonolo ke ena ea ho theha moralo o motle oa HIIT:

1. Nako ea ho sebetsa e lokela ho ba metsotsoana ea 30-60 ho feta karolo ea 80 lekholong ea lebelo le phahameng la pelo ea hau kapa, haeba u sebelisa sekhahla sa ho leka ka matla (RPE), nako ea mosebetsi oa hau e lokela ho ba kae-kae pakeng tsa 7 le 9 (Tobetsa mona ho bona Sekala sa RPE).

2. Linako tsa ho hlaphoheloa li lokela ho ba metsotsoana ea 60-120 ho karolo ea 55-65 lekholong ea tekanyo ea pelo ea hau e kholo kapa RPE ea 2-3.

Ho na le mekhoa e mengata ea ho etsa linako tsena, empa mekhoa eo ke e ratang ka ho fetisisa e kenyelletsa: lebelo la maralla, ho palama libaesekele (haholo-holo ka baesekele ea fene kapa baesekele e ohiang), rowing, Versa-Climber, kapa treadmill.

Mona ke mokhoa oa ho tseba hore na pelo ea hau e otla hakae:

Max HR = (207 - (0.7 × lilemo))

Ho tseba libaka tseo u li batlang nakong ea likhaohano tsa mosebetsi le tsa ho hlaphoheloa, atisa feela HR ea hao ka .8 ebe ka .55 kapa .65.

Koetliso e tsitsitseng ea boemo bo tlase

Qetellong, haeba u na le nako e eketsehileng kemisong ea hau, nka fana ka tlhahiso ea hore u kenyelle ka letsatsi le le leng la thuto ea ho hlaphoheloa ha aerobic (boikoetliso bo tsitsitseng ba boemo bo tlaase). Sena e ka ba boikoetliso ba metsotso e 30 kapa e 45 ho elliptical kapa treadmill ka liperesente tse 55-65 tsa HR ea hau e kholo kapa RPE ea 2.5-3.5.

Tlhahlobo bakeng sa