Litsela tse bonolo tsa 7 tsa ho ikoetlisa ka ntle

Litaba

• 1. Bapala Bolo
• 2. Chalk Up Potoloho e Tloaelehileng
• 3. Leka baemeli ba hao matha
• 4. E etse Letsatsi la Tšimo
• 5. Nka Molemo oa Likarolo tsa Jarete
• 6. Capitalize On Any Open Patch
• 7. Khetha mokokotlo oa Zen bakeng sa Yoga ea hau
• Tlhahlobo bakeng sa

Mohlomong u bile 'mampoli oa ho etsa li-burpees pakeng tsa bethe le tafole ea kofi nakong ea likhoeli tse batang tsa mariha, empa mocheso o futhumetseng o bolela hore o ka otla joang kapa tsela e katiloeng bakeng sa ho ikoetlisa ka kamore e nyane ea leoto. Ntle le sebaka se eketsehileng le moea o hloekileng, ho ikoetlisa ka ntle ho tla le melemo ea bophelo bo botle ba kelello le 'mele: Saense e bonts'a ho ikoetlisa kantle ho imolla khatello ea maikutlo, e matlafatsa maikutlo, mme e etsa hore boikoetliso bo utloe ho le bonolo ho feta ha o bo entse ka tlung.

Ho fumana melemo eohle, leka mekhoa ena ea boikoetliso ea ho ikoetlisa kantle. Bonyane, li tla etsa hore u ikutloe joaloka ngoana ea monyane nakong ea phomolo hape.

1. Bapala Bolo

Ka leholimo le leholo, u ka lahlela lintho tse thibetsoeng kahare. "Haeba u na le basketball, volleyball, bolo ea maoto, kapa bolo ea maoto, e sebelise bakeng sa boikoetliso ba bolo ea meriana," ho bolela Ashley Joi, mokoetlisi le morupeli ea tummeng oa app ea Centr Workout. (Ka mohlala, leka boikoetliso ba bolo ea meriana.)

Mochini o le mong oo a ratang ho o ikoetlisa ka ntle: Ema o tšoere bolo ka matsoho ka bobeli, o kobehile fatše, ebe o phatloha ha o ntse o akhela bolo ka morao le kamora hao. Tsamaea ho e nka, matha ho khutlela moo u qalileng teng, ebe u pheta. (E amanang: Mokhoa oa ho Sebelisa Ball ea Boikoetliso - Hape, bao U ka ba Rekang Hona Joale)

2. Chalk Up Potoloho e Tloaelehileng

Kamora hore litšitiso li qale ka Hlakubele e fetileng, Claudia Lebenthal, moqapi oa sebaka sa marang-rang sa liatleletiki sa Style of Sport, o ile a qala ho tšoara likampo tsa boot tse hole sechabeng ka mor'a ntlo ea hae New York, a ngola mabitso a boikoetliso tseleng ea hae e le liteishene tsa metsotsoana e 30: ho phahama, ho squats, mangole a phahameng. Lebenthal o re: "Re ile ra ntlafatsa litekanyo ka libotlolo tsa galone le lijana tsa sesepa - eng kapa eng e neng e le teng." (Mona ke mokhoa oa ho etsa litekanyo tsa maiketsetso ho isa boikoetliso ba hau boemong bo latelang, le mokhoa oa ho rala boikoetliso ba potoloho ka bouena.)

3. Leka baemeli ba hao matha

Ha o le malulong a hau, sebelisa botle ba naha ho ikoetlisa ka matla. Lebenthal o re: "O ka etsa li-push-up kapa li-dips ha o feta bencheng, o hloella litepising, o bile o tepa sehlopha se senyenyane sa khanyetso ka har'a mokotlana oa hau oa fanny ho thatela palo."

Leka li-Flat Bands tsa SPRI (E reke, $ 10, walmart.com) ho ikoetlisa kantle le ho etsa meputso e meng.

SPRI Flat Resistance Band Loop Kit, 3 Pack $10.00 e rekise Walmart

4. E etse Letsatsi la Tšimo

Nka malebela ho Athlete's Workout e tsebahalang ea boikoetliso ba 'mele, ho bolela Elle Young, morupeli oa sehlopha sa boikoetliso eo hona joale a etelletseng sehlopha ka ntle ho Burbank, California, Astroturf ea karache ea ho paka makoloi e fetohileng sehokelo sa kantle. O re: "Ke motsoako oa boikoetliso ba liatleletiki: carioca, lipapali tsa bolo ea maoto, litheko tse emeng tsa basketball, bolo ea maoto." Mechini e meng ea ho ikoetlisa (metsotsoana e 40 ea mosebetsi, e lateloe ke phomolo ea metsotsoana e 20) ka liphephetso tse kang ho etsa metsotso e 'meli ea squats bakeng sa boikoetliso ba HIIT bo fufuletsoeng.

Ho hlahile bothata. Phoso e etsahetse mme kopo ea hau ha e ea romelloa. Ka kopo leka hape.

5. Nka Molemo oa Likarolo tsa Jarete

"Ho sebelisa lifate joalo ka ankora ea liropo tsa ntoa kapa liteishene tsa TRX ke tsela e monate ea ho sisinyeha, 'me joang bo ka sebetsa joalo ka moseme oa lipotoloho tsa koetliso ea fatše," ho bolela Young.

Liaparo tse apereng liaparo tsa ka tlung li etsa compact, 20-foot Hyper Rope (E reke, $ 370, amazon.com) e sa hlokeng ankora, o ka e sebelisa ho ikoetlisa kantle. 'Me TRX's Home2 System (Reka E, $200, trxtraining.com) e boetse e na le khetho ea monyako ha pula e u lelekisa ka tlung.

Hyperwear 20-Foot Hyper Rope $ 369.95 e e reke Amazon TRX Home2 System $ 200.00 e e reke Koetliso ea TRX

6. Capitalize On Any Open Patch

Joi o re: "Rola lieta tsa hao le mokotla oa hao, 'me u tla ba le 'libaka' tse tharo tse fapaneng tseo u ka li behang fatše. (Likhalase tsa letsatsi, botlolo ea metsi le mokotla oa mokotla le tsona lia sebetsa - u fumana setšoantšo.)

Joale lumella lipapali hore li qale: "U ka mathela ka ho toba ho e 'ngoe ebe u khutlela morao. Ho ea sebakeng sa bobeli, u ka mathela morao ho eona ebe u fetela pele ho khutla," ho bolela Joi. "Bakeng sa ea ho qetela, etsa lebelo la ho matha ebe u sotha lehlakore. Ho na le lintho tse ngata tseo u ka li etsang ho tsamaea feela har'a lintlha tseo tse tharo." (Kapa tšoara li-cones 'me u etse lithupelo tsena tsa agility.)

7. Khetha mokokotlo oa Zen bakeng sa Yoga ea hau

Ho tlisa yoga mat ea hau serapeng sa boikhathollo se se nang letho e kanna ea ba eona tsela e bonolo ea ho ikoetlisa kantle. Young o re: "Ke fumane serapa sa boikhathollo se senyenyane ho etsa yoga ea ka ea Sontaha mantsiboea, moo nka tobanang le letsatsi ha le likela. "Ho theha sebaka seo se khutsitseng bakeng sa ka ke ntho e kholo."

Khetha sesebelisoa se kang Aaptiv bakeng sa tataiso ea molumo ho u tataisa nakong ea thuto, kapa u phalle feela litumeliso tsa letsatsi le tse ling ka khutso. "O ka sebelisa lifomate tsena tsa mmele oa kelello ho hakolla," ho bolela Young.

Shape Magazine, la 20 Mmesa 2021

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