Sengoli: Lewis Jackson
Letsatsi La Creation: 14 Mots’Eanong 2021
Ntlafatsa Letsatsi: 9 November 2024
Anonim
Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.
Video: Yoga for beginners with Alina Anandee #2. A healthy flexible body in 40 minutes. Universal yoga.

Litaba

Ha ho tluoa ho tahlehelo ea boima ba 'mele, kapa ho fapana, tahlehelo ea mafura, ntho eo batho ba bangata ba amehileng ka eona pele ke ho chesa likhalori. Ke tumelo ea nako e telele hore ho theha khaello ea `` caloric '' - moo o chesang likhalori tse ngata ho feta kamoo o kenang - ho ka u thusa ho theola liponto kapa boholo bo fokolang.

Le ha boikoetliso ba Cardio, joalo ka ho matha kapa ho tsamaea, hangata ho bonoa e le tsela e molemohali ea ho etsa sena, ho bonahala hore ho phahamisa boima ho ka thusa le hona.

Aerobic vs. Anaerobic


Ho utloisisa kamano lipakeng tsa litekanyo le likhalori, o hloka ho tseba phapang lipakeng tsa boikoetliso ba aerobic le anaerobic.

Ho ikoetlisa ka mokhoa o tsitsitseng, joalo ka ho matha ka mokhoa o tsitsitseng kapa ho palama baesekele, ho na le matla a tlase mme ka hona ho ka etsoa nako e telele. 'Mele oa hau o fumana oksijene e lekaneng ho netefatsa hore o ka lula o etsa seo o se etsang.

Anaerobicexercise, joalo ka ho phahamisa litšepe, ka lehlakoreng le leng, e matla haholo. Ka ho phatloha ka potlako ha boikoetliso bo matla, 'mele oa hau ha o fumane oksijene e lekaneng ho fana ka mesifa ea hau kapele ka ho lekaneng, kahoo lisele tsa hau li qala ho senya tsoekere ho fapana. Kaha boemo bona ba matla bo ke ke ba bolokoa nako e telele haholo, boikoetliso ba anaerobic bo lula e le ba nakoana.

Rocky Snyder, CSCS, NSCA-CPT, ea Rocky's Fitness Center e Santa Cruz, CA, oa hlalosa: "Koetliso ea matla ha se boikoetliso bo matla ba ho ikoetlisa, kahoo batho ba bangata ba lumela hore ha se tsela e ntle ea ho chesa mafura." Snyder o re li nepahetse ka litsela tse ling, empa koetliso ea matla e ka chesa mafura ka litsela tseo boikoetliso bo bong bo ke keng ba khona.


Boikoetliso ba Anaerobic e kanna ea ba ba nakoana, empa litlamorao tsa eona tse chesang likhalori ha li joalo.

Snyder o re: "Hang ka mor'a thupelo ea matla, 'mele o hloka ho tlatsa matla a khelositsoeng le ho lokisa tšenyo e bakiloeng ke mesifa." Mokhoa oa ho e lokisa o sebelisa matla a fofang ka lihora tse 'maloa. ”

Ka mantsoe a mang, boikoetliso bo matla haholo bo kang boikoetliso le boima bo chesa likhalori le mafura nako e teletsana kamora ho ikoetlisa ho feta boikoetliso bo tlase ba ho ikoetlisa.

Melemo e Eketsehileng ea Koetliso ea Matla

Snyder o re mokhoa o molemohali oa ho ikoetlisa ke o kenyelletsang boikoetliso ba boikoetliso le boikoetliso, empa o eketsa ka hore ho phahamisa litšepe ho ka u fa melemo e meng.

Oa hlalosa: "Molemo o eketsehileng oa ho phahamisa litekanyo ke ho ikamahanya le mesifa." Mesifa e tla hola ka boholo le tlhahiso ea matla, kapa matla. ” 'Me ke kholo ena ea mesifa e lebisang ho litlamorao tse ling tse ntle - ho matlafatsa metabolism.

“Ponto e le 'ngoe ea mesifa e hloka lik'hilojule tse tšeletseng ho isa ho tse 10 ka letsatsi ho iphelisa. Ka hona, tloaelo e tloaelehileng ea ho phahamisa litšepe e tla eketsa metabolism ea motho le hore na o chesa lik'hilojule tse kae. "


Ke Mekhoa Efe e Chesa Ka ho Fetisisa?

Ho phahamisa litšepe ho sebelisang mesifa e mengata ke eona e hahang mesifa e mengata. Snyder o re o ka leka mehato ena e mehlano ntle le boima bo eketsehileng (o sebelisa feela boima ba 'mele bakeng sa ho hanela). Ebe u qala ho eketsa litekanyo bakeng sa phaello e kholo.

  1. Li-squats
  2. Marang-rang
  3. Ho bolaoa
  4. Ho hula
  5. Li-push up

Tseba Seo U se Etsang

Joalo ka lenaneo lefe kapa lefe la boikoetliso, Snyder o re ho na le likotsi. Ha o qala tloaelo ea koetliso ea matla ntle le tataiso, ha o ipehe kotsing ea sebopeho se futsanehileng, o kotsing ea ho lemala.

Kopa thuso ea mokoetlisi ea tloaelaneng le li-biomechanics. Ba ka u bontša foromo e nepahetseng, hammoho le ho u thusa ho ntlafatsa maemo le metsamao ea hau.

Ho phahamisa litšepe ho chesa lik'hilojule tse ling. Molemo oa eona oa 'nete ke hore e ka thusa ho aha mesifa, ea eketsa matla, esita le ho ntlafatsa masapo a masapo mme ha e eketsoa lenaneng la boikoetliso le kenyeletsang boikoetliso ba mmele le ho otlolla, e fana ka molemo o moholo.

E Nkhothalelitse

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