Botsa Mokoetlisi oa Batho ba Tummeng: Boikoetliso bo Phahameng le Boima bo bobebe khahlano le Reps e tlase le boima bo boima?

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P: Na ke lokela ho etsa li-reps tse ngata ka boima bo bobebe kapa ho fokotsa makhetlo a fokolang ka boima bo boima? Ka kopo rarolla ngangisano ena ruri!

K: Karabo ke bobeli! Ho fapana le tumelo e tloaelehileng, ho kenyelletsa koetliso e matla e phahameng (reps e tlase, litekanyo tse boima) ts'ebetsong ea hau ea boikoetliso eseng u etse "bulky." E kanna ea utloahala e se ea bohlokoa, empa ho phahamisa litšepe tse boima ho ka u thusa ho fumana 'mele o mosesane kapele.

Ho hlakile hore ho na le mekhelo, empa basali ba bangata ba tloaetse ho ikoetlisa ka litekanyo tse bobebe (liperesente tse 50-60 tsa bokhoni ba bona bo phahameng) le ho pheta-pheta ho hoholo (15-20 + reps ka sete) bakeng sa boikoetliso bo bong le bo bong. Mokhoa ona ha o hlile ha o phoso, 'me ke o kenyelletsa mananeong a basali ba ka ba basali nako le nako, empa ho nyahama ke hore o hlahisa bokhoni ba mamello ea mesifa (mofuta oa 1 kapa likhoele tsa mesifa tse liehang butle) mme o hlokomoloha mofuta oa 2 kapa ka potlako - li-fibers tsa mesifa, tse bohlokoa bakeng sa ho haha ​​​​lesela le lecha la mesifa le ho ntlafatsa matla le matla.

Ke tseba seo u se nahanang: Hobaneng u ka batla ho eketsa lisele tsa mesifa ha sepheo sa hau e le ho theola boima ba 'mele le / kapa ho ba le' mele o mosesane? Karabo e bonolo: Ho aha mesifa (kapa bonyane ho boloka mesifa ea hau e teng) ho bohlokoa ho uena metabolism, eo ha e le hantle e leng lentsoe bakeng sa liphetoho tsohle tsa lik'hemik'hale tse hlahang liseleng tsa hau ho fana ka matla bakeng sa 'mele oa hau. Lithishu tsa mesifa li sebetsa haholo ho metabolism ho feta mafura. Ka mantsoe a mang, mesifa e hloka likhalori e le mafura a ho iphelisa, leha o lutse ka pela khomphutha ea hau. Hape, ponto ea mesifa e boima e nka sebaka se fokolang haholo kahare ho mmele ho feta ponto ea mafura. Kahoo ho theola mafura a 'mele le ho eketsa boima ba mesifa e boima ke motsoako o ka sehloohong oa ho u thusa ho fumana mofuta o thata, o bobebe oa hau.

U lokela ho ikoetlisa joang hore u atlehe lefatšeng ka bobeli? Ke thabile hore ebe u botsitse. Kamora ho qeta mofuthu o futhumetseng (tlanya mona bakeng sa mohlala o motle), qala nako ea hau ea koetliso ea matla ka ho etsa boikoetliso bo le bong kapa tse peli tse kopaneng tse kang squats, deadlifts, kapa chinups. Etsa lihlopha tse 3 ka khanyetso e boima (karolo ea 80-85 lekholong ea bokhoni ba hau bo phahameng) bakeng sa 6-8 reps ka sete. Leano lena le tla u lumella ho lebisa mefuta ea bohlokoa ea mofuta oa 2 likhoele tsa mesifa ha u ntse u fokotsa (e seng e le nyane) monyetla oa kholo ea mesifa haholo.

Leqepheng le latelang, u tla fumana mohlala oa hore na setlhopha sa thuto ea 'mele se ka shebahala joang ha u sebelisa mokhoa ona.

Kakaretso ea Boikoetliso ba 'Mele bakeng sa Liphetho tse Phahameng

O tla hloka: Mochini oa thapo, li-dumbbells, bolo ea Switzerland

Kamoo e sebetsang kateng: Etsa boikoetliso bona ka makhetlo a mararo ka beke ka matsatsi a sa tsitsang bakeng sa libeke tse tharo kaofela. Nakong ea beke ea pele, phomola metsotsoana e 30 pakeng tsa boikoetliso ba pele le ba bobeli ho li-circuits tsa B le C. Fokotsa nako eo ea phomolo hore e be metsotsoana e 20 nakong ea beke ea bobeli ebe metsotsoana e 10 bekeng ea boraro. Ka ho fetola linako tsa phomolo, butle-butle u qobella 'mele oa hau ho etsa mosebetsi o lekanang ka nako e nyane. Leano lena le tla eketsa litlhoko tsa metabolic (litšenyehelo tsa caloric) tsa boikoetliso. Natefeloa!

A1) Ho bolaoa

Lihlopha: 3

Likarabo: 6-8

Nako ea phomolo: metsotsoana e 75

B1) Reverse Lunges

E beha: 3

Reps: 10-12 / lehlakoreng

Nako ea ho phomola: metsotsoana e 30

B2) Litlhapi

Lihlopha: 3

Reps: Ba bangata kamoo ho ka khonehang ka foromo e nepahetseng

Nako ea phomolo: metsotsoana e 30

B3) Lits'oants'o tse emeng tsa sefahleho sa Cable

E beha: 3

Likarabo: 12-15

Nako ea phomolo: metsotsoana e 60

C1) Ho bolaoa ha Romania ka li-Dumbbells

E beha: 3

Likarabo: 10-12

Nako ea phomolo: metsotsoana e 30

C2) Tobetsa konopo ea mahetla a Dumbbell

E beha: 3

Likarabo: 12-15

Nako ea phomolo: metsotsoana e 60

C3) Ho tsoa ha bolo ea Switzerland

E beha: 3

Likarabo: 12-15

Nako ea phomolo: metsotsoana e 60

Mokoetlisi oa motho le mokoetlisi oa matla Joe Dowdell ke e mong oa litsebi tse batloang haholo kamora lefatše. Mokhoa oa hae o khothatsang oa ho ruta le boiphihlelo bo ikhethang bo thusitse ho fetola bareki ba kenyelletsang linaleli tsa thelevishene le lifilimi, libini, baatlelete ba hloahloa, li-CEO's le limmotlolo tsa maemo a holimo tse tsoang lefats'eng ka bophara. Ho ithuta haholoanyane, sheba JoeDowdell.com.

Ho fumana malebela a boikoetliso ba boikoetliso ka linako tsohle, latela @joedowdellnyc ho Twitter kapa ho ba fan ea leqephe la hae la Facebook.

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